The Ultimate Human with Gary Brecka

Episode 253: Dr. Jessica Shepherd — On Menopause, HRT, and Longevity Tips for Women
Date: March 17, 2026
Guest: Dr. Jessica Shepherd, Board-Certified OB-GYN, Menopause Expert, Founder of Modern Menno

Episode Overview

In this pivotal episode, Gary Brecka welcomes Dr. Jessica Shepherd, a menopause and women's health expert, to dismantle myths around menopause, hormone replacement therapy (HRT), and women's longevity. They dive into mismanaged aspects of women's health, the legacy of the FDA's black box warning on HRT, the underestimated start of perimenopause in the 30s, and how lifestyle, nutrition, and mindset can radically change outcomes for women. Dr. Shepherd also addresses the autoimmune epidemic in women, why muscle is metabolic currency, the rise in maternal mortality, and the critical importance of community and self-care.

Key Discussion Points & Insights

1. Dr. Shepherd’s Shift From Traditional Medicine to Root Cause Care

(04:11 – 05:50)

• Dr. Shepherd discusses her journey: from traditional OB-GYN and high-volume surgery, she realized the crucial need to address lifestyle, root causes, and empowerment—not just treat disease.
• "The pivotal moment for me was seeing women in exam rooms and realizing there's a story behind the disease: nutrition, exercise, stress, and emotional factors all feed into chronic disease." — Dr. Shepherd [04:11]

Notable Quote:
“We live in the world of illness and disease. So we're always looking for something that is really wrong, when really what we should be looking at is the human body as it transitions...” — Dr. Jessica Shepherd [08:35]

2. The Prevalence and Mistreatment of Menopause & Perimenopause

(06:09 – 14:08)

• Gary shares personal insights learned from his wife's journey through menopause, highlighting the lack of reliable resources.
• Dr. Shepherd clarifies perimenopause often begins in the late 30s, not 50s, with years of hormonal fluctuations before the classic "wall."
• Early symptoms include mood changes, brain fog, libido loss, and adhesive capsulitis (frozen shoulder).

Notable Quote:
“We affix the period or menstruation to ‘nothing is wrong’, but that’s not how our biology works—nothing shifts overnight. Perimenopause is a lasting transition.” — Dr. Jessica Shepherd [07:09]

3. Testing, Self-Awareness, and How to Begin the Menopausal Journey

(14:08 – 18:49)

• Experience trumps labs: traditional blood tests may show “normal” results even as women experience significant symptoms.
• Dutch tests offer a personalized look at hormone metabolites.
• Testing should include estrogen, progesterone, FSH, cortisol, thyroid, vitamin D, and more.
• Key advice: don't ignore early, subtle, but persistent changes.

Notable Quotes:
“As a hormone malfunction or dysfunction, it actually is experientially what the receptors to the hormones are experiencing, which gives them the symptom.” — Dr. Shepherd [09:19]

4. The FDA Black Box Warning & HRT Myths

(20:19 – 22:11)

• The WHI (Women's Health Initiative) study misquoted findings, leading to decades of unnecessary suffering, as mainstream media sensationalized purported HRT risks.
• FDA recently rescinded the black box warning, but the misinformation persists among both women and doctors.

Notable Quote:
“50 million women have unnecessarily suffered for decades because of one misquoted study... the mainstream media loves sensationalizing ‘it’s going to kill you’...” — Gary Brecka [20:19]

5. Ideal Timing for Hormone Therapy

(23:37 – 26:31)

• There's a "good, better, best" window for beginning hormone therapy: late perimenopause to early menopause (approx. age 45–55).
• Benefits include symptom relief and significant disease prevention: brain, bone, cardiovascular health, and anti-inflammation.

Notable Quote:
“When you lose estrogen, your organs—brain, muscles, bones—all are left wondering ‘what do I do now?’” — Dr. Shepherd [25:34]

6. Hidden Lifestyle Factors Affecting Hormones

(26:41 – 29:02)

• Non-hormonal external factors (stress, toxins, microplastics, heavy metals) compound risk in women, especially those with caregiver syndrome.
• The importance of shifting focus onto oneself, self-awareness, and creating space for personal health.

7. Autoimmune Disease and Chronic Stress in Women

(29:02 – 31:06)

• Dr. Shepherd explains the psycho-emotional roots of disease, referencing Dr. Gabor Maté’s work on trauma: “The body keeps the score."
• Estrogen’s anti-inflammatory effects buffer against autoimmune, but plummet post-menopause, fuelling disease onset.

Notable Quotes:
“We have been taught not to feel safe in our own bodies... we absorb everyone else’s emotions, and that wreaks havoc inside.” — Dr. Shepherd [29:02]
“Autoimmune preys on the weak, and chronic stress makes women more susceptible.” — Gary Brecka [28:29]

8. Dietary & Lifestyle Interventions for Inflammation & Longevity

(31:06 – 34:59)

• Gut health is foundational: as we age and lose estrogen, gut permeability increases, fueling systemic inflammation.
• Key interventions:
  • Reduce processed foods
  • Emphasize whole foods, fiber, diverse nutrients ("eat the rainbow")
  • Ramp up protein intake to sustain muscle mass
  • Most women are deficient in vitamin D, B12, fiber, protein
• Monitoring blood sugar (via HbA1c or CGM) is crucial; blood sugar spikes can be the first domino to chronic disease.

Notable Quote:
“We have not established for women...how important protein is for sustaining lean muscle mass. But also, it helps with our brain health too.” — Dr. Shepherd [32:40]

9. Blood Sugar Control & Personal Data Insights

(34:59 – 40:53)

• Continuous Glucose Monitors (CGMs) provide personalized responses to foods and habits.
• Movement (e.g., a walk after meals), protein, fiber, and fat all improve metabolic health compared to high-glycemic diets.
• Real-time data motivates sustainable change.

Notable Moment:
Dr. Shepherd shares how a cold plunge dropped her blood glucose, showing the power of hormetic stressors. [37:50]

10. Immune-Boosting Routines and Self-Care

(42:06 – 45:40)

• Morning routines:
  • Meditation or mindfulness (even 10 minutes)
  • Logging food (raw, honest data)
  • Start the day with water, lemon, and protein—not sugar
  • Any exercise counts (jump rope, walk, weights)
• “Self-care is not selfish, it’s the best way to be selfless.” — Gary Brecka [46:36]

Notable Quotes:
“Your body is just doing what your mind tells it. If we can find a way to quiet the mind, meditation can actually help with disease process...” — Dr. Shepherd [43:13]
“If you can take care of the person who has the least resources, then you’re reaching everybody.” — Dr. Shepherd [45:03]

11. The Maternal Mortality Crisis & Social Determinants of Health

(47:14 – 50:35)

• U.S. leads in maternal and infant mortality; black women are 3–4 times more likely to die in childbirth.
• Dr. Shepherd calls for addressing systemic racism, food access, and social support, emphasizing that everyone’s health is bound together.

Notable Quote:
“Until we take care of a community with the least resources...then everyone’s not okay.” — Dr. Shepherd [48:14]

12. Advocacy: Workplace, Policy, Insurance, and Representation

(54:07 – 57:12)

• Workplace adaptations (benefits, flexibility, insurance) for menopausal women are rare but vital.
• More research and inclusion: “Women are not little men. Only recently have we started to study women in research.” — Dr. Shepherd [56:07]
• Insurance must cover routine labs, menopausal care, and hormone therapy.

13. The Central Role of Muscle & Strength Training

(63:37 – 66:10)

• Weight training is non-negotiable for women after 40; it buffers glucose, supports bone and brain, and curves frailty.
• Heavy weights recommended; muscle is lost more rapidly after estrogen falls post-menopause.

Notable Quote:
“Muscle is our currency for longevity. If you ignore strength training, it will come back to bite you in the ass.” — Dr. Shepherd [64:12]

14. Creatine and Supplements for Brain & Muscle

(68:04 – 70:34)

• Creatine: Safe for most women (except with severe kidney disease), now recognized for brain health as well as muscle; Dr. Shepherd recommends 5g/day, possibly up to 10g for cognitive support.
• Personalized supplementation: D, B12, protein, fiber for most women.
• Real-world: Assisted living programs that added sunlight, creatine, red light therapy, fresh food, and mobility saw dramatic health improvements for elders.

15. The Mindset Revolution in Medicine

(76:09 – 77:06)

• Stress, trauma, and mindset have undeniable physiological impact, especially as women enter midlife changes.
• Community, peer support, and a growth mindset make transitions easier.

"We have cast menopause as dread and horror, but what better way to rewrite the script than as a comedic love story? This is a time to fall back in love with yourself." — Dr. Shepherd [62:08]

Dr. Shepherd’s Morning Routine

(66:10 – 68:04)

• Guided meditation (via Calm app or similar, 10–15 min)
• Greets the sun and gets vitamin D
• Weight training as a daily priority ("Queen of the 30–35 min focused workout")

Resources, Community & Book

• Modern Menno (community for women at any midlife stage; see [77:20])
• Book: Generation M — A Love Letter to Women Going Through Menopause
• Instagram: @jessicashepherdmd

Notable Quotes and Moments

“We live in the world of illness and disease—always looking for what’s obviously wrong—when we should be looking at the human body as it transitions.” — Dr. Jessica Shepherd [08:35]

“Muscle is our currency for longevity.” — Dr. Jessica Shepherd [64:12]

“Self-care is not selfish. It’s actually the best way to be selfless.” — Gary Brecka [46:36]

“50 million women have unnecessarily suffered for decades because of one misquoted study.” — Gary Brecka [20:20]

“Community and connection are non-negotiable for long life—it isn’t just about what you eat or where you live.” — Gary Brecka [80:35]

Ultimate Human Takeaway

What does it mean to be an Ultimate Human?
“To look at all aspects of your life and ensure you’re tending to it in the best way, where you can serve yourself and be the best version of yourself.” — Dr. Jessica Shepherd [81:13]

Timestamps of Key Segments

• 04:11 – Dr. Shepherd’s pivotal career shift
• 07:09 – The reality and start of perimenopause
• 09:19 – Diagnosing by symptoms, not just labs
• 20:19 – History and undoing of the HRT Black Box
• 25:34 – Why timing is everything for HRT
• 32:40 – Nutrition, protein, and brain health
• 43:13 – Meditation and the mind-body link
• 47:14 – Maternal mortality and black women’s risk
• 56:07 – Why including women in research matters
• 64:12 – Muscle as metabolic currency
• 68:48 – Creatine for brain and body
• 77:18 – Modern Menno community

Closing

This episode is an essential resource for women (and those who love them) seeking clarity on menopause, HRT, and lifestyle strategies that foster long, vibrant lives. For further discussion, community, and direct Q&A, check out Dr. Shepherd’s resources and Gary Brecka’s VIP community.