Podcast Title: The Dylan Gemelli Podcast
Episode: #38
Guest: Zora Benhamou, Menopause Expert
Release Date: July 18, 2025

Introduction to Menopause with Zora Benhamou

In Episode #38 of The Dylan Gemelli Podcast, host Dylan Gemelli welcomes Zora Benhamou, founder of the Hack My Age podcast and a renowned menopause expert. Dylan shares his personal connection to the topic, having observed his mother and close family members navigate menopause, and expresses his eagerness to shed light on this often misunderstood phase of life.

[00:46] Zora Benhamou: "Thank you for having me. I'm grateful to share information that has been enlightening and helpful to many, including yourself."

Understanding Menopause: Definitions and Phases

Zora begins by clarifying the definition of menopause, emphasizing that it is more than just the cessation of menstrual cycles. She breaks down menopause into distinct phases:

1. Premenopause: The reproductive years.
2. Perimenopause: The transitional period leading up to menopause, typically lasting around five years but can extend up to ten.
3. Postmenopause: The stage following menopause, defined as 12 consecutive months without a period.

[02:19] Zora Benhamou: "Menopause is really a one-day event, the last menstrual period, but we use the term broadly to include perimenopause and postmenopause."

She highlights that menopause signifies the gradual shutdown of hormone production in the ovaries, leading to decreases in estrogen, progesterone, and testosterone levels. This hormonal shift is natural and inevitable for women with ovaries, but its management can significantly impact quality of life.

Age Range and Triggers of Menopause

Dylan inquires about the typical age range for menopause onset and factors that may cause it to occur earlier or later than average.

[06:29] Zora Benhamou: "In the Western world, the average age is about 51, but it can vary based on geography. For instance, in India, it's around 48."

She explains that while genetics and lifestyle play roles, certain medical interventions like hysterectomies or cancer treatments can induce early menopause by removing ovaries or disrupting hormonal balance. Additionally, significant stress or trauma can exacerbate symptoms or trigger earlier onset.

[10:36] Zora Benhamou: "Stress can be a trigger for menopause symptoms, as it affects hormone levels like cortisol, which interacts with sex hormones."

Symptoms and Silent Impacts of Menopause

Zora underscores that menopause is not solely about visible symptoms like hot flashes but also involves "silent killers" such as osteoporosis, heart disease, and sarcopenia (loss of muscle mass). She emphasizes the importance of addressing both overt and covert symptoms to ensure overall health and longevity.

[05:09] Zora Benhamou: "Menopause is inevitable, but suffering is optional. We have numerous solutions to manage symptoms and protect against long-term health risks."

Hormone Replacement Therapy (HRT): Benefits and Risks

The discussion delves into the role of Hormone Replacement Therapy (HRT) in managing menopause symptoms. Zora explains that HRT can significantly improve quality of life by replenishing declining hormones, but it must be carefully tailored to individual needs.

[19:04] Zora Benhamou: "Research shows benefits to hormone therapy, but it's crucial to consult with a knowledgeable doctor to balance the benefits and risks for each person."

She addresses misconceptions stemming from studies like the Women’s Health Initiative, clarifying that modern HRT, especially bioidentical hormones, carry different risk profiles compared to synthetic hormones used in past studies.

[21:59] Zora Benhamou: "The Women’s Health Initiative study had many flaws and misrepresented the risks of estrogen, causing unnecessary fear. Bioidentical hormones today are much safer when properly managed."

Importance of Blood Work and Personalized Treatment

Zora emphasizes the necessity of comprehensive blood tests to accurately assess hormone levels and overall health. She advocates for metabolite testing through urine and detailed lipid panels to understand how hormones are processed in the body.

[29:47] Zora Benhamou: "Don't guess—test. Biohacking is about measuring and assessing to make informed decisions about your health."

She also discusses the interplay between hormones and other bodily systems, such as thyroid function, highlighting that hormonal imbalances can affect cholesterol levels and overall metabolism.

[39:34] Zora Benhamou: "Cholesterol and thyroid markers often go awry during perimenopause. It’s essential to monitor these to understand the full picture of your health."

Balancing Estrogen, Progesterone, and Testosterone

A significant portion of the conversation centers on the delicate balance of estrogen, progesterone, and testosterone in women’s health. Zora explains how each hormone contributes to mood regulation, bone health, and overall vitality.

[23:38] Zora Benhamou: "Progesterone makes us feel calm and relaxed, while estrogen energizes us. Testosterone, though present in smaller amounts, is equally crucial for both genders."

She warns against the dangers of hormone imbalances, such as estrogen dominance or insufficient progesterone, which can lead to severe symptoms like anxiety, depression, and decreased muscle mass.

[22:13] Zora Benhamou: "If estrogen is too high without progesterone, you can become stressed and anxious. Conversely, too little estrogen can leave you feeling like a zombie."

Biohacking Strategies for Managing Menopause

Zora shares actionable biohacking tips to manage menopause symptoms effectively. She introduces the concept of a biohacking pyramid, where foundational health practices support more advanced interventions.

1. Base Tier: Diet, Nutrition, Exercise, Sleep, and Stress Management
2. Middle Tier: Supplements and Lifestyle Hacks (e.g., red light therapy, ice bathing)
3. Top Tier: Medical Interventions (e.g., HRT, regenerative medicine)

[50:30] Zora Benhamou: "The base of the pyramid—diet, exercise, sleep, and stress management—is crucial. Without these, middle and top-tier interventions won’t be as effective."

She recommends specific supplements like Pycnogenol for hot flashes and Ashwagandha for stress and anxiety, emphasizing the importance of personalized approaches based on individual symptoms.

[50:30] Zora Benhamou: "For hot flashes, Pycnogenol is effective. For stress and anxiety, Ashwagandha helps keep you calm and relaxed."

Managing Stress and Its Impact on Menopause

Zora highlights that stress is a significant factor that can worsen menopause symptoms. She discusses how managing both external and internal stressors can lead to a smoother transition through menopause.

[56:34] Zora Benhamou: "Stress management is paramount. Chronic stress impacts hormone levels and overall resilience, making menopause symptoms harder to handle."

She advocates for holistic approaches, including diet adjustments, exercise, and mindfulness practices to mitigate the effects of stress.

Final Thoughts and Resources

As the episode concludes, Dylan and Zora reiterate the importance of proactive management of menopause through informed decisions, regular testing, and personalized treatment plans. Zora encourages listeners to seek out knowledgeable healthcare providers and to remain vigilant about their health through regular monitoring and biohacking practices.

[57:06] Zora Benhamou: "Remember the word 'hack my age' and visit hackmyage.com for more resources. Connect with me on social media to stay informed and empowered in your menopause journey."

Dylan expresses his gratitude to Zora for her invaluable insights and encourages listeners to follow her work for continued education and support.

Key Takeaways

• Menopause Phases: Understand the distinct phases—premenopause, perimenopause, and postmenopause—and their implications.
• Hormonal Balance: Maintain a balance of estrogen, progesterone, and testosterone to manage symptoms effectively.
• Personalized HRT: Consult with knowledgeable doctors to tailor hormone replacement therapy to individual needs.
• Comprehensive Testing: Utilize comprehensive blood and urine tests to inform treatment decisions rather than relying solely on symptoms.
• Biohacking Pyramid: Prioritize foundational health practices before integrating supplements or medical interventions.
• Stress Management: Implement strategies to reduce and manage stress, which significantly impacts menopause symptoms and overall health.

Notable Quotes

• Zora Benhamou [02:19]: "Menopause is really a one-day event, but we use the term broadly to include perimenopause and postmenopause."
• Zora Benhamou [05:09]: "Menopause is inevitable, but suffering is optional. We have numerous solutions to manage symptoms and protect against long-term health risks."
• Zora Benhamou [19:04]: "Research shows benefits to hormone therapy, but it's crucial to consult with a knowledgeable doctor to balance the benefits and risks for each person."
• Zora Benhamou [29:47]: "Don't guess—test. Biohacking is about measuring and assessing to make informed decisions about your health."
• Zora Benhamou [23:38]: "Progesterone makes us feel calm and relaxed, while estrogen energizes us."
• Zora Benhamou [50:30]: "The base of the pyramid—diet, exercise, sleep, and stress management—is crucial. Without these, middle and top-tier interventions won’t be as effective."

Resources

• Zora Benhamou:
  • Website: hackmyage.com
  • Social Media: Search for "Hack My Age" on Instagram, Twitter, LinkedIn, TikTok, and YouTube.
  • Nickname: "Zora the Explorer"

This episode serves as an essential guide for women navigating menopause, offering expert insights and practical strategies to enhance quality of life during this transformative phase.