Podcast Summary: The Dr. Josh Axe Show – "Why Men and Women Shouldn’t Eat the Same Way"

Host: Dr. Josh Axe
Release Date: June 12, 2025
Duration: [Podcast Length Not Provided]

Introduction

In the episode titled "Why Men and Women Shouldn’t Eat the Same Way," Dr. Josh Axe delves deep into the distinct nutritional and health needs of men and women. He emphasizes that biological differences necessitate tailored approaches to diet, supplementation, and overall health strategies to optimize well-being for each gender.

Nutritional Differences Between Men and Women

Dr. Axe begins by outlining the fundamental reasons why men and women require different dietary plans:

• Hormonal Cycles:

  • Women experience monthly fluctuations in estrogen and progesterone, impacting metabolism, nutrient absorption, and cravings.
  • Men possess a higher basal metabolic rate, leading to greater calorie and macronutrient needs.

• Menstruation and Pregnancy:

  • Women lose iron and other minerals during menstruation, increasing the need for iron, vitamin B12, and folate.
  • During pregnancy and breastfeeding, additional nutrients like calcium, choline, DHA, and iodine are essential for fetal development and milk production.

• Menopause:

  • Post-menopause, women face increased risks of osteoporosis, necessitating higher intakes of calcium, magnesium, and vitamin D.

Notable Quote:

"Men and women, in many cases, have very different nutritional needs." [01:30]

Common Nutritional Deficiencies

For Women:

1. Vitamin D:

   • Deficiency Rate: 94% of the population.
   • Importance: Essential for hormonal health and bone strength.

2. Iron:

   • Impact: Symptoms include fatigue, brain fog, and shortness of breath.
   • Sources: Beets, leafy greens, grass-fed beef, and organ meats like liver.
   • Tip: Use food-based iron supplements with vitamin C to enhance absorption.

3. Magnesium & Iodine:

   • Benefits: Relieves PMS symptoms, supports thyroid health.
   • Sources: Kelp, seaweed, organic strawberries.
   • Note: Opt for organic sources to avoid glyphosate exposure.

4. B Vitamins:

   • Role: Crucial during reproductive years for fetal and brain development.
   • Sources: Choline, folate, vitamin B12.

Notable Quote:

"If you're a woman and you're tired all the time... you tend to mean you have something called blood deficiency and you are iron deficient." [12:05]

For Men:

1. Zinc:

   • Importance: Crucial for testosterone production, sperm quality, immune health, and prostate health.
   • Recommended Intake: 30 mg/day.
   • Sources: Pumpkin seeds, pumpkin seed butter.

2. Vitamin D:

   • Important for both genders, supporting bone health and hormonal balance.

3. Coenzyme Q10 (CoQ10):

   • Benefits: Supports heart health, sperm health, metabolic and mitochondrial function.
   • Sources: Organ meats, especially heart and liver; sardines.

4. Creatine:

   • Role: Enhances muscle strength and brain health, particularly in aging men.
   • Dosage: Approximately 5 grams daily.

Notable Quote:

"Zinc is essential for testosterone production, sperm quality and immune health and even prostate health." [22:15]

Herbal Recommendations

For Women:

• Dong Quai: Supports menstruation and menopause.
• Ashwagandha: Lowers cortisol levels, alleviates anxiety.
• Maca & Shatavari: Regulate hormone production.
• Vitex: Balances estrogen and progesterone.
• Black Cohosh, Wild Yam, Red Clover: Essential during menopause for estrogen and progesterone support.

Notable Quote:

"For women, adaptogens like Ashwagandha and Shatavari and Dong Quai... along with Vitex." [35:40]

For Men:

• Ginseng, Rhodiola, Deer Antler, Tongkat Ali: Boost testosterone and support kidney qi.
• Herbs for Kidney Qi: Enhance overall vitality and hormonal balance.

Notable Quote:

"For men, it's known as kidney qi, which is really testosterone boosting foods." [54:10]

Dietary Strategies Based on Menstrual Cycle

Dr. Axe emphasizes the importance of tailoring diet throughout the menstrual cycle:

• Early Phase (Pre-menstruation):

  • Focus on blood-building foods to replenish nutrients lost during menstruation.
  • Foods: Beets, green leafy vegetables, grass-fed beef.

• Estrogen Peak:

  • Increase carbohydrate intake to support rising estrogen levels.
  • Foods: Sweet potatoes, rice, oatmeal, berries, apples.

• Detox Phase:

  • Support liver detoxification by consuming steamed cruciferous vegetables and herbs like milk thistle.
  • Goal: Eliminate excess estrogen and promote hormonal balance.

Notable Quote:

"For women, during hormone fluctuations, you need more and less of certain nutrients during different times of the month." [45:00]

Health Conditions More Common in Women

1. Autoimmune Diseases:

   • Higher prevalence in women (up to 80% of cases).
   • Common Conditions: Hashimoto's, lupus, rheumatoid arthritis.

2. Mental Health:

   • Increased rates of depression and anxiety linked to hormonal fluctuations.
   • Sleep Issues: Women are more prone to insomnia, requiring approximately 20 more minutes of sleep per night than men.

3. Thyroid Disorders:

   • Women are more susceptible, especially post-pregnancy or with contraceptive drug use.

Notable Quote:

"Women are much, much more prone to autoimmune disease than men." [48:20]

Health Conditions More Common in Men

1. Cancer:

   • Higher rates of prostate, liver, bladder, colorectal, and stomach cancers.
   • Lung cancer also more prevalent among men.

2. Metabolic Issues:

   • Type 2 Diabetes: 1 in 5 men will develop diabetes.
   • Insulin Resistance: Even higher prevalence.

3. Heart Disease:

   • Leading cause of death, accounting for 1 in 4 male deaths.
   • Contributing Factors: Poor circulation, high blood pressure, obesity, smoking, alcohol abuse.

4. Low Testosterone:

   • Leads to reduced sex drive, erectile dysfunction, decreased motivation, and accelerated aging.

Notable Quote:

"One in four men die of heart disease." [60:45]

Lifestyle and Emotional Health

• Mental Frame:

  • Addressing negative thoughts and building self-esteem is crucial, especially for women.
  • Recommended Practices: Engaging with positive communities, biblical teachings, and therapeutic reading (e.g., Joyce Meyer's "Battlefield of the Mind").

• Relationships:

  • Strong relationships significantly boost health and longevity.
  • Statistics: Stronger relationships can increase health and survival likelihood by 50%.

• Fasting:

  • Men: Generally tolerate intermittent fasting better, especially with improved insulin sensitivity.
  • Women: Should approach fasting cautiously; prefer less aggressive fasting windows like 12:12 or 14:10 to avoid hormonal stress.

Notable Quote:

"There's a difference between men and a difference between women in all of their needs, both nutritionally and emotionally." [1:10:30]

Traditional Chinese Medicine Insights

• For Women:

  • Heart Qi: More vulnerable due to emotional labor and physical factors like blood loss.
  • Impact: Leads to issues like insomnia and emotional stress.

• For Men:

  • Kidney Yang: More susceptible, affecting vitality and hormonal balance.

Notable Quote:

"In Chinese medicine, heart chi is more vulnerable in women... and men are more susceptible to something called kidney yang." [1:05:10]

Practical Recommendations

For Women:

• Diet:

  • Incorporate yin-producing foods such as eggs, wild-caught salmon, sea bass, sardines, and fermented dairy products.
  • Emphasize blood-building foods and support liver detoxification during specific menstrual phases.

• Supplements:

  • Vitamin D, magnesium, vitamin K2, iron, B vitamins.

• Emotional Health:

  • Prioritize self-care, build strong, supportive relationships, and engage in stress-reducing activities.

For Men:

• Diet:

  • Focus on protein-rich foods, organ meats, and zinc-rich sources like pumpkin seeds.
  • Include CoQ10 and creatine through diet or supplementation.

• Supplements:

  • Zinc, vitamin D, CoQ10, creatine.

• Emotional Health:

  • Encourage pursuit of meaningful relationships, respect, and positive reinforcement in personal interactions.

Conclusion

Dr. Josh Axe underscores the importance of recognizing and addressing the unique nutritional and emotional needs of men and women. By tailoring diets, supplements, and lifestyle practices, individuals can optimize their health, enhance emotional resilience, and improve overall quality of life. He encourages listeners to assess their own needs and those of their loved ones to create a supportive and health-conscious environment.

Notable Quote:

"There is a difference between men and a difference between women in all of their needs, both nutritionally and emotionally." [1:12:00]

Final Thoughts

Dr. Axe reinforces the message that understanding and respecting gender-specific health needs is essential for achieving optimal wellness. He advocates for a holistic approach, combining dietary adjustments, targeted supplementation, and emotional support to foster a balanced and healthy life for both men and women.

For More Information:

• Website: draxe.com
• Related Podcast Episodes: Explore more on women's hormones and cycles by searching "Dr. Axe, women's hormones."

Note: This summary is based on the provided transcript and podcast information. For a comprehensive understanding, listening to the full episode is recommended.