Why Reproductive Health May Be the Most Important Biomarker for Women's Longevity | Dr. Natalie Crawford

Most health issues don't appear overnight. Long before a diagnosis is made, the body often provides subtle clues that something needs closer attention. On this episode of The Dr. Hyman Show, I talk with double board-certified fertility physician Dr. Natalie Crawford about her new book, The Fertility Formula, and why fertility and hormone health can reveal far more about your health than many people realize. We discuss: Why the menstrual cycle may be one of the clearest indicators of overall health How sleep, stress, and insulin resistance may be affecting your hormones The overlooked symptoms that may signal deeper dysfunction What many women get wrong about PCOS and hormone health Practical strategies to support fertility, reduce inflammation, and improve long-term health Health challenges don't begin when symptoms become impossible to ignore. They often start years earlier. Being able to recognize those signals is one of the most effective ways to take a proactive approach to your health. Looking for a place to start? My 10-Day Detox is designed to help reduce inflammation, reset your metabolism, and build a stronger foundation for long-term health. View Show Notes From This Episode Sign up for Dr. Hyman’s Brainshaping Academy to learn how to nourish the biological systems that support your mental, emotional, and cognitive health - https://drhyman.com/products/brainshaping?utm_source=dr_hyman_show&utm_medium=newsletter&utm_campaign=may_27&utm_content=link Get Free Weekly Health Tips from Dr. Hyman https://drhyman.com/pages/picks?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Sign Up for Dr. Hyman’s Weekly Longevity Journal https://drhyman.com/pages/longevity?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Join the 10-Day Detox to Reset Your Health https://drhyman.com/pages/10-day-detox Join the Hyman Hive for Expert Support and Real Results https://drhyman.com/pages/hyman-hive This episode is brought to you by BIOptimizers, Paleovalley, Perfect Amino, Rho, Sunlighten, and Pique. Head to bioptimizers.com/hyman and use promo code HYMAN at checkout to save 15%. Head to paleovalley.com/hyman to save 15% off your first order today. Go to bodyhealth.com and use code HYMAN20 to get 20% off your first order. Head over to rhonutrition.com and use code HYMAN to get 20% off their entire product line. Visit sunlighten.com and use code HYMAN to save up to $1600 today. Secure 20% off your order plus a free starter kit at piquelife.com/hyman (0:00) Infertility and fertility as indicators of overall health (3:10) Welcome Natalie Crawford and reframing fertility as health optimization (5:21) Access to fertility data, proactive health, and reproductive well-being (7:25) Menstrual cycle, hormonal communication, and ovulatory dysfunction (14:39) Inflammation's role in reproductive health (19:11) Reproductive health relevance beyond fertility and early warning signs (21:13) Medical training, coping mechanisms, and personal journey with celiac disease (23:48) Self-advocacy and higher infertility rates among female physicians (25:03) Personal experience with recurrent pregnancy loss (27:09) Inflammation, genetics, family history, and patient-centric care (35:38) Reducing inflammation, mitochondrial health, and top health recommendations (38:28) Sleep, stress, and their effects on fertility (47:25) Insulin resistance, diet optimization, and fertility (55:37) Environmental toxins, plastics, and hormone health (1:00:09) Unscented vs. fragrance-free products and toxin reduction (1:01:18) Fertility, aging, ovarian health, and AMH testing (1:07:38) Male fertility, sperm health, and testosterone (1:09:10) Resources for reproductive health and personalized care (1:10:16) Outro and sponsor acknowledgment

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Speaker 00

  So if we take infertility not just as a disease or a problem, and we treat it also as a symptom, that it's a representation of your underlying health that really allows people the opportunity to change their life.

• 0:11Dr. Mark Hyman?

  What you're saying really is important. Fertility and your reproductive health, those are not just relevant for people who are looking to have a baby.

• 0:20Speaker 00

  Correct.

• 0:20Dr. Mark Hyman?

  They are relevant for everybody because they speak to this early warning signs, like an early flashing warning sign in your body that something's off.

• 0:28Speaker 00

  For young women, it is that first glimpse into your cellular health. If we can get women to start paying attention to this younger in their twenties and thirties, we're going to have a new generation of women.

• 0:39Dr. Mark Hyman?

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• 1:22Dr. Mark Hyman?

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• 2:07Dr. Mark Hyman?

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• 2:52Dr. Mark Hyman?

  so your body can actually use the curcumin. With thousands of studies supporting turmeric's role in immune function, joint comfort, and brain health, Paleo Valley's Turmeric Complex is an easy, natural way to support your overall wellness and every single day. So head over to paleovalley.com/hyman today for 15% off or use the code HYMAN at checkout. That's P-A-L-E-O valley.com/hyman for 15% off and use the code HYMAN. Welcome, Natalie. So good to have you on the podcast.

• 3:20Speaker 00

  Thank you, Mark. I'm thrilled to be here.

• 3:22Dr. Mark Hyman?

  What's interesting about your work in the fertility space is that you've kind of reframed fertility and fertility issues in both men and women as sort of a biomarker of overall health.

• 3:32Speaker 00

  Right.

• 3:33Dr. Mark Hyman?

  And like you talk about it as a vital sign, the reproductive cycle as a vital sign, but you could also say sperm health is a vital sign.

• 3:40Speaker 00

  Correct.

• 3:41Dr. Mark Hyman?

  I think that most people don't think of it that way.

• 3:43Speaker 00

  It is important that we zoom out on fertility not just being the ability to get pregnant. Because for many couples, especially younger couples, they don't have any medical problems. They've never had, you know, chronic illness care that they know about.

• 3:56Dr. Mark Hyman?

  Yeah.

• 3:57Speaker 00

  And when they first try to get pregnant, this is one of the first time they're challenging their body to do something else. And we get insight for underlying cellular and metabolic dysfunction. So if we take infertility not just as a disease or a problem, and we treat it also as a symptom, that it's a representation of your underlying health that really allows people the opportunity to change their life and get earlier testing, think about how they advocate for themselves, and optimize things. And that could change their chronic disease risk as well.

• 4:26Dr. Mark Hyman?

  And I love your reframe of like the fertility space and reproductive endocrinology from a disease based like infertility as a pathology to saying, oh, maybe we reframe this and say, how do we create healthy reproduction cycles and healthy sperm as a way of creating fertility as opposed to medicalizing fertility?

• 4:47Speaker 00

  Right. Right now, the space is very reactive. And in fact, just the definition of infertility, let's try for a year. And then when you fail, only when you fail, will we bring you in. And now we'll test your sperm and test ovarian reserve and find out if you have uterine birth defects. It doesn't make sense to me in today's day and age when infertility rates are rising, that we're making people fail first before they even get data about their body. And as a clinician, I know you and I feel similarly, I shouldn't be the gatekeeper for you to get data about your body. You should be able to access that information because we can't make decisions on data. We don't know.

• 5:21Dr. Mark Hyman?

  It's true. I remember I'm older than you, but I remember it was so patronizing when I was trained, you know, basically do the test on the patient, you don't give them the results. You say your labs are fine. If they ask specific questions, you might go into your blood sugar is okay, your cholesterol is okay, but not like any real detail. You certainly don't give them the paper that it's printed on.

• 5:42Speaker 00

  No, in my early training, I would send patients, you know, notifications and it was in the EMR at this time, but it would really just be your labs are all good. Not even attaching the results, no explanation about what good means or optimal.

• 5:55Dr. Mark Hyman?

  Well, that's all changed because I co-founded Function Health and people are flocking to find out what's going on in their body and they should have the ability to own their health and to check their health.

• 6:04Speaker 00

  A hundred percent. I couldn't agree more.

• 6:06Dr. Mark Hyman?

  Your work really came out of, and we're going to dive into not exactly how to get pregnant and fertility exactly, but more reproductive health as a biomarker of your overall health and what it tells you about what's going on in your body. It often is pre-disease, but it's really meaningful. And if you catch things early, you're actually going to have a better trajectory of your overall health for your life. So that's kind of what I love about your work. Okay. So let's, let's kind of get more specific and granular about this because you know, you know, a lot of women just feel like something's off and they go to the doctor and they're, they're reproductive age, they get the pill or if they're perimenopausal, they get hormone replacement therapy and it's kind of like Like a binary option. And nobody starts to look underneath the hood and see what's going on.

• 6:46Dr. Mark Hyman?

  So you talk about about women feeling off and and the the menstrual cycle being like a vital sign. What does that actually mean?

• 6:53Speaker 00

  The menstrual cycle is your body's way to tell you how your hormones are communicating. I want to set the stage that your hormones come from different organs. And we'll talk about the reproductive system, we'll say, brain and ovaries. Your brain doesn't know what's happening in the ovary, can't see the ovary. It's relying on the signals that the ovary makes to tell it what to do. Estrogen, progesterone, testosterone. So if we think about these as, you know, friends on a walkie talkie, you know, the ovary is going to walkie talkie the brain. The brain is going to hear it. One important factor is people say, well, how does inflammation impact this? One way is static interference on the radio. So if the brain can't hear the signals that are coming in because they're static on that radio, it's not going to respond appropriately. Same thing happens at the ovary level.

• 7:37Speaker 00

  And then inflammation doubles down on this because it actually impacts your egg quality, the genetic normalcy, the mitochondrial function, and the ability of the ovary to respond to the brain's signals. To put it really loosely, though, because I don't think a lot of women always understand their menstrual cycle. I'd love to give you my one minute analogy overview. So women are born with all the eggs they're ever going to have. We like to think about them as kept in a vault inside the ovary. That's my favorite analogy. Every month, a group of these eggs comes out of that vault. From that group, one will be chosen to ovulate. So the brain sends out FSH, follicle stimulating hormone, well named in one of the one times in medicine where things are named for women, because each egg grows inside a follicle.

• 8:16Dr. Mark Hyman?

  It also works for men, too.

• 8:17Speaker 00

  Yeah, it does, but it's named for women this time. So follicle stimulating hormone stimulates that follicle to grow. The egg matures and makes estrogen. And this is the first phase of the cycle called the follicular phase. This is by nature an estrogen dominant phase. And then when estrogen levels are high enough, and it's really specific, 200 picograms for 50 hours, now the brain gets a strong enough signal to say, oh, I have a mature egg, and sends out a signal of L-herlutenizing hormone. LH allows that follicle to rupture, the egg to be released, and then the follicle to reform. That's ovulation. And then after ovulation, that follicle that just reformed is now a corpus luteum. Same structure. So the foundation was built from the follicle, but now it makes progesterone. So LH pulses from the brain, stimulate progesterone pulses

• 9:02Speaker 00

  from the corpus luteum. Corpus luteum can only live about two weeks unless you get pregnant. If you get pregnant, HCG keeps it living. HCG and LH are similar in structure.

• 9:11Dr. Mark Hyman?

  And HCG is a pregnancy hormone.

• 9:12Speaker 00

  The pregnancy hormone. You take a pregnancy test. Exactly. And so if you don't get pregnant, which is often what happens most months, that corpus luteum will die, progesterone levels will drop, a woman will get a menstrual period, and this process will start over inside the ovaries. The reason why this is really important is that, you alluded to some of the reasons, women are given hormonal contraceptives so they're not ovulating or they're losing their cycle as a vital sign. But even if they are not and they're trying to track their cycle, many women are using apps where they simply put in cycle day one. And these apps, if they don't leverage other markers of ovulation, are using an old fashioned method called the calendar method, assuming that for every single person, the luteal phase is set at 14 days and giving you this day of ovulation.

• 9:57Speaker 00

  And it's only accurately predicting ovulation 20% of the time. 20%.

• 10:02Dr. Mark Hyman?

  That's not good.

• 10:03Speaker 00

  So when somebody...

• 10:04Dr. Mark Hyman?

  It's 80/20 in the wrong direction.

• 10:05Speaker 00

  The wrong direction. So if somebody sits across from you, it's a doctor and they say, are your cycles regular? And you say, yes. And they move on to the next question. We're actually missing those little tire warning signs, the little red flags about what's going on. Ovulation is not a light switch. Yes, no. That's how many physicians treat it and that's how many patients think about it. Either I ovulate or I don't ovulate. If we step back and we think about this beautiful communication system and how intact everything has to be, there are stages of ovulatory dysfunction that can allow us to intervene earlier, get earlier testing or make changes well before we're in the, I'm not ovulating at all. So one of the first actual signs is what we call a short luteal phase.

• 10:50Speaker 00

  So the luteal phase, again, the second half of the cycle. If it's less than 11 days in length, that means the brain hasn't been able to send out enough signals to keep this corpus luteum growing, or the follicle, the foundation that became the corpus luteum wasn't strong enough. You know, you build a house on a bad foundation, it's not going to last as long.

• 11:09Dr. Mark Hyman?

  Everything's going right, it'll be fine. But if things are going wrong, it kind of gets wacky.

• 11:12Speaker 00

  It gets wacky.

• 11:13Dr. Mark Hyman?

  So what are the symptoms of wackiness and what are the reasons it gets wacky?

• 11:16Speaker 00

  So for a short luteal phase, some of the top symptoms can be thyroid dysfunction. We can have hyperlactin, which is a pituitary gland hormone, or we can have inflammation impacting what we call hypothalamic dysfunction. So that's static interference on the radio. The brain can't interpret those signals quite well, so it's misfiring.

• 11:35Dr. Mark Hyman?

  So hormonal stuff, like your thyroid's off, or your pituitary tumor. It's a benign pituitary tumor, or you have this inflammation.

• 11:41Speaker 00

  Chronic inflammation, insulin resistance, because of how they impact the brain. The brains lost that tight connection with the ovary. And so when we start to say, oh, well, if I'm not just relying on my app, if I'm actually tracking ovulation, and this can be with cervical mucus, body temperature, or urinary hormone measurements, which we can go over. But then I can pinpoint when I'm ovulating, and I can count, how long is my luteal phase? And I can start to see, oh, this is a problem. It might make it harder for me to get pregnant, but regardless if I want to get pregnant or not, this is my body's red flag that something in my hormonal system is not connecting appropriately.

• 12:19Dr. Mark Hyman?

  So you mentioned two things. I think the thyroid is understandable. People have thyroid issues, and one in five women have these type of problems that most of them are undiagnosed.

• 12:27Speaker 00

  A hundred percent.

• 12:28Dr. Mark Hyman?

  Two is pituitary tumors, which are pretty rare, although we're finding that a lot on function labs with high prolactin levels.

• 12:33Speaker 00

  But also, hyperlactin, we should say, can come from other things, not just pituitary tumors. A lot of medications, especially psychiatric medications. So we see ADHD medications or medications for bipolar disease or depression. They actually can cause the pituitary gland to make more prolactin, and it can throw off your cycle.

• 12:49Dr. Mark Hyman?

  Or drugs. But then there's inflammation, and then you mentioned insulin resistance.

• 12:52Speaker 00

  I guess.

• 12:52Dr. Mark Hyman?

  Insulin resistance really primarily comes from diet, sugar, processed foods. And I've talked a lot about that on podcasts. People, I think, understand that. But it's affecting like 93% of people at some level in this country with metabolic dysfunction.

• 13:04Speaker 00

  Oh, it's huge.

• 13:05Dr. Mark Hyman?

  And, and the inflammation can be caused by the immune system, but there are other causes. And for you, it was, it was gluten. But it can be environmental toxins. It can be the microbiome. It can be.

• 13:15Speaker 00

  A hundred percent, Mark. Here's how I like to think about this and how I explain to patients. I say, first of all, your inflammatory response system is needed and good. Right? Like acute inflammation, the ability for your body to activate your immune system and heal is needed. And even for reproduction, you need to have it because many patients will say, can I just take a pill and get rid of inflammation?

• 13:35Dr. Mark Hyman?

  Take aspirin or take Advil.

• 13:36Speaker 00

  But the problem there is, right? Inflammation is needed for ovulation. If you take anti-inflammatory medications at the time of ovulation, you actually won't release the egg. The follicle will not burst and let the egg out. You'll go through hormonal changes of ovulation, but you will not release an egg. So important for people to know, we don't recommend NSAIDs, Motrin, Tylenol, Aleve, Ibuprofen, any of those around ovulation because they do prevent egg release. So inflammation is important. So we like to think about, I say, the inflammatory burden. So let's imagine how much inflammation you're exposed to on a day to day. And let's imagine it is a lever that can be moved up or down. For some of us, you might have factors causing you to have more inflammation that you don't have that much control over.

• 14:19Speaker 00

  Think about some patients with endometriosis or certain autoimmune disease.

• 14:23Dr. Mark Hyman?

  Although we know what those causes are of those diseases.

• 14:25Speaker 00

  We know it's causing it, but sometimes you can't get rid of it all. Right? So everybody has a different, we'll say baseline starting value. But every single decision that we make, whether we want to accept it or we know it, can increase that total burden we have that day, or they can decrease it. So things like if I got enough sleep or if I got too little sleep, too little sleep, now I'm knocking it up. The foods that I eat can increase that burden, the toxins I'm exposed to, how I manage stress that day. And so I'm not sitting here trying to tell patients, you have to be perfect every single day or you're screwed. What we're saying is I want your body to have the resilience within it so that you can respond appropriately to the inflammatory things you obviously will be exposed to in your world. So we're looking at the things we.

• 15:09Speaker 00

  Can control when you can't control everything. We want to make sure that in these five buckets that we go through that you mentioned earlier. Food, toxins, stress, sleep and exercise.

• 15:19Dr. Mark Hyman?

  Yeah.

• 15:19Speaker 00

  We are making active decisions in line with our priorities that are going to actively decrease inflammation as much as we can because that's going to set us up on a better track. Yes, to get pregnant, but also to have better cycles, better hormonal health and long-term health and longevity as well.

• 15:37Dr. Mark Hyman?

  Yeah, so it's so important and and the things that you mentioned, environmental toxins are harder, but those are things that we have agency over.

• 15:44Speaker 00

  We do, and so many of those decisions we make without thinking about it. Right. I call sleep, stress and exercise the foundation of your day. You've made a decision, you know, what time to go to get up, what time you go to bed, how you're going to cope with stress. We can't avoid all stress, but how you're going to cope with it, if you're going to build in ways for your day, if you're gonna move, what type of movement you're going to do. And we should be levered the leveraging those choices in a way that's going to be beneficial for us.

• 16:11Dr. Mark Hyman?

  Yeah, and people often don't even know, like I just talked to a friend who was at a friend's house and she poked a bunch of holes in a plastic bag full of broccoli and stuck in the microwave.

• 16:22Dr. Mark Hyman?

  I was like, wow, microplastic ovaries are a red thing and they do affect fertility.

• 16:27Speaker 00

  Yeah, microplastics are a huge problem, so are endocrine disruptors. And just because something is prevalent and difficult doesn't mean we don't need to start paying attention to it. And when it comes to toxins, thinking about in your world, what you're exposed to the most, the things in your home, how you cook in your bathroom, those are easy places for us to make good decisions that are going to change how you live most of the time so that you're able to adjust. You know, when we're in a hotel room right now, we don't have as much control over this environment. We control the things that we can.

• 16:58Dr. Mark Hyman?

  I want to share something personal about my own health journey. Now, a while back, I went through a period where I was recovering physically and working hard to rebuild my strength. I was doing all the right things, eating well, exercising. I was focusing on sleep and recovery, but I started looking more closely at how the body actually uses protein as we age. And here's the thing, our bodies don't always utilize protein as efficiently as we get older. So even when you're eating well, you may not always be getting the essential amino acids your body needs to support muscle repair and recovery. And that's when I started using Perfect Aminos. Now, I want to be clear, this isn't about replacing whole food protein. I'm a huge believer in getting high quality protein from real food. But perfect amino can be a very convenient way to complement your diet and to help make

• 17:41Dr. Mark Hyman?

  sure you're getting the essential amino acids your body relies on. The essential amino acids are nine amino acids your body cannot make on its own. So you have to get them from food or supplements. And they play a key role in processes like building and repairing muscle, supporting your recovery and maintaining overall metabolic health. For me, it's become a helpful part of my personal routine while focusing on recovery, strength and maintaining muscle as I age, especially alongside resistance training and of course, a nutrient dense diet. So to get your perfect amino today, head over to bodyhealth.com and get 20% off your first order with the code HYMAN20. That's B O D Y health.com and use the code HYMAN20. One of today's sponsors is Row Nutrition.

• 18:23Dr. Mark Hyman?

  Have you ever had one of those days where you slept enough, but your brain just isn't firing? You feel foggy, unfocused, a little off, and you can't quite explain why. Well, a lot of that comes down to energy, not just physical energy, but cellular energy. Creatine is one of the most well researched supplements in all nutrition. And while most people think of it for muscle, what's often overlooked is brain energy. Your brain is incredibly energy demanding and when that energy drops, you'll feel it in your focus and your clarity and resilience to stress. So creatine helps support that system, not just in your muscles, but in your brain. And it's especially noticeable when you're tired or stressed or just pushing hard. And that's why it's a staple for me. I use rose liposomal creatine.

• 19:06Dr. Mark Hyman?

  It's easy to take, it tastes good, and one tablespoon gives you about three grams, which aligns with the research. For me, it's not about performance, it's about having the energy to think clearly and show up the way I want to. So head over to rhonutrition.com and get 20% off your entire product line. You can use my exclusive code HYMAN, that's R H O nutrition.com and use the code HYMAN for 20% off site wide. And what you're saying really is important because you're a fertility doctor, but you're saying that fertility and your reproductive health for both men and women, sperm quality and women's reproductive cycles and their ovulatory capacity, fecundity, you call it.

• 19:42Dr. Mark Hyman?

  Those are not just relevant for people who are looking to have a baby.

• 19:46Speaker 00

  Correct.

• 19:46Dr. Mark Hyman?

  They are relevant for everybody because they they speak to this early warning signs, like an early flashing warning sign in your body that something's off.

• 19:55Speaker 00

  Right. And specifically, let's say for women, women been dismissed in the healthcare system very often. I mean, I was dismissed as a patient. And when you do get dismissed, you start to dismiss yourself. So these little early warning signs, we really have to give that agency back to women to say, these are not normal. You deserve answers. And here's how we go about trying to get them and paying attention to these things that are off, like our cycle, like our ability to get pregnant, because that's going to give us insight for our whole health, right? We want to live a long, healthy life. We don't want to just live long. We want to be healthy longer. And it really does for women, start by paying attention to the ovary much earlier in life.

• 20:36Dr. Mark Hyman?

  Natalie, you were you were a doctor, you were working. I mean, what were the early warning signs that you ignored?

• 20:42Speaker 00

  For me, you know, fatigue, especially in the afternoon on days when I shouldn't be. I dismissed a lot because I was in medical training. Oh, I'm just a resident. I'm tired. But understanding that not everybody feels that afternoon fatigue, especially if you have gotten sleep at night. You know, I had really poor coping mechanisms. So thinking about, you know, I was definitely making choices that were more inflammatory and drinking alcohol after a shift, or stress eating, or eating a lot of junk food while I'm on shift. So then a lot of the bloating.

• 21:13Dr. Mark Hyman?

  What you mean hospitals are just the.

• 21:14Speaker 00

  Oh, peanut butter crackers.

• 21:16Dr. Mark Hyman?

  You only get help in a hospital, right?

• 21:17Speaker 00

  Parkland, Mark. We had a McDonald's inside the hospital.

• 21:20Dr. Mark Hyman?

  Tell me about it. I mean, where I did where I did training, where actually where I was working as an ER doctor, the cafeterias were open eight to nine, 12 to one, and six to seven. And the rest of the time McDonald's was open from 6:00 AM to 2:00 AM. It was only close from 2:00 AM to 6:00 AM. And that was the only place you could eat in the hospital.

• 21:37Speaker 00

  Overnight.

• 21:38Dr. Mark Hyman?

  And I would be on the ER shift. I'd be like, I'd have to go to get McDonald's. And I was like, try to get the chicken and not eat the bun.

• 21:44Speaker 00

  I visited that McDonald's like too many times to count. I even delivered a baby in there. But it's wild to think that this is how your hospital is structured with a McDonald's. So yes. Those were not great decisions I was making, but I also then excused and dismissed some of these early signs of bloating, fatigue, headache, brain fog.

• 22:02Dr. Mark Hyman?

  Yeah.

• 22:02Speaker 00

  I'll tell you that, fast forward later in life, I got my celiac diagnosis because I started having peripheral neuropathy. So I started having numbness of my fingers, my toes. Of course, I'm a physician. I said, well, this is not good. I need to be able to use my hands to function. I ended up getting an MRI. They were afraid I could have multiple sclerosis or some neurologic problem. And I had a, luckily, a good radiologist because it's not standard on MRI, but they said, "Her bones look too thin for her age." Okay, send that back to my primary doctor, who then got a DEXA. And I had osteopenia at age 41.

• 22:38Dr. Mark Hyman?

  Yeah, osteoporosis is a, is a feature of celiac.

• 22:40Speaker 00

  Yeah, because you're not absorbing.

• 22:41Dr. Mark Hyman?

  Right.

• 22:42Speaker 00

  And I was, I would have told you I was healthy. I ate really plant-forward. I was a big runner. I was of normal weight. So from the outside, and I would have sit across from a doctor and say, "Oh, I'm really healthy." But then we got this DEXA and I had osteopenia. And luckily, my doctor didn't just say, "Oh, well." She said, "Something's going on," and dug deep. So something's absorbing, and she's the one who ended up getting me this celiac diagnosis as an, as an adult. And it was not classic, as we have already talked about, but also, you know, the fatigue, the headaches, the brain fog. Some of those symptoms that were mild in my younger years became so much stronger right around this time of diagnosis. And then taking gluten out of my diet, I mean, it's changed my life, right? I mean, I don't have any of these symptoms anymore.

• 23:26Speaker 00

  And yes, for me, it's one thing, and not everybody has celiac. But it speaks to the impact I was able to make earlier by just listening to some of these inflammatory signs. Or even if you can't get the answer yet, or you're searching for it.

• 23:38Dr. Mark Hyman?

  Yeah.

• 23:39Speaker 00

  Like you said, being that, you know, individualized experience and believing your own body's warning signs.

• 23:46Dr. Mark Hyman?

  Yeah.

• 23:46Speaker 00

  You can make a meaningful difference in your own health.

• 23:48Dr. Mark Hyman?

  It's true. Everybody's got to be the CEO of their own health.

• 23:50Speaker 00

  Yes.

• 23:50Dr. Mark Hyman?

  I mean, they can't abdicate that to the healthcare system or to their doctor, even if they can work with their doctor, they can be allies. But you're not being proactive about your health. You're, you're, you're likely going to have issues.

• 24:01Speaker 00

  Nobody's going to care about your health like you. Well, so you need to. Unfortunately, we put our own health last until it's really bad.

• 24:08Dr. Mark Hyman?

  Especially doctors.

• 24:10Speaker 00

  Especially physicians. Yeah. But speaking of that, female physicians have double the rate of infertility. That's not a coincidence. It's how we're structuring our life, the things we're exposed to, all of the increased inflammation we have because of lack of sleep, poor diet, poor stress, exposure to toxins, all the things we're talking about in training, especially in your reproductive years, we're at higher risk.

• 24:30Dr. Mark Hyman?

  But you came to this honestly. You were an OB GYN resident. You were working like crazy. You were in the L and D labor and delivery room. And you were struggling. You were having miscarriage after miscarriage. You said your, your current kids are your fifth and sixth attempt at having a kid.

• 24:44Speaker 00

  They are.

• 24:45Dr. Mark Hyman?

  You had also underlying issues that were immune issues that were affecting your fertility that often go undiagnosed for a decade or more. Celiac disease. So I'd love you to sort of share your entry into this because often when people like you and I get into this kind of work and off the grid a little bit, it's usually because we had some story behind it.

• 25:03Speaker 00

  Yeah, our arc is definitely personal in origin very often. And mine is. I was already on the trajectory to be a fertility doctor because I loved the science and I loved the hormones. But I did start having recurrent pregnancy loss when my husband and I started trying in my last year of residency. And I remember being so clinical about it at first. My first pregnancy loss, I sat across from him and I said, you know, Jason, one out of four pregnancies and been lost. It's okay. It's good that it didn't get further along. Those statements that I'd said to patients.

• 25:34Dr. Mark Hyman?

  And that you learned in medical.

• 25:34Speaker 00

  That I learned in medical school. And then when I lost my second pregnancy, I was further along. And I was working L and D actively and started bleeding while I was working. And it wasn't that time in medicine. I don't know how it is now, although I can hope it's better, but I was not going to leave work. I was a resident. So I had to.

• 25:52Dr. Mark Hyman?

  Go to the bathroom, have your miscarriage.

• 25:53Speaker 00

  Have my miscarriage and go to, go to a C-section, right? Deliver other people's babies while I was losing my own.

• 25:58Dr. Mark Hyman?

  God, that's hard.

• 26:00Speaker 00

  And I remember pulling over the car on the way home and throwing up because the contractions from the miscarriage, the pain was so severe and feeling. So emotionally, physically distraught, but also understanding that I took care of patients who'd been going through this and this was so much worse than I could have ever imagined. And I went to my doctor after that and said, I think something's wrong. And here's this litany of vague symptoms and here's these two pregnancy losses. And they sat across from me and said, well, you have to lose a third pregnancy before we'll do testing.

• 26:29Dr. Mark Hyman?

  Aye, aye, aye.

• 26:30Speaker 00

  And that, even though I quote, knew that, right? At that time, recurrent pregnancy loss is three pregnancy losses, zero blood work, zero testing was done.

• 26:38Dr. Mark Hyman?

  Knew that, meaning that's how you were brainwashed in medical school.

• 26:41Speaker 00

  That's how I was taught. So, I mean, I was a resident, right? So at the time, I knew that was the party line. Then when you are training, I do think it's important for people to know, right? There is a lot you don't control and you learn what's taught to you because you have to, to take your boards, to pass the test.

• 26:56Dr. Mark Hyman?

  Right.

• 26:57Speaker 00

  So I knew that's what would be told to me, but to hear it was extremely disempowering. It was one of the worst things I could, I could hear. So I was told it was bad luck and keep trying and I kept trying and I lost pregnancy three and I lost pregnancy four. And along the way was told that everything was normal. I did get tested and I had unexplained recurrent pregnancy loss. And I was given the option to do IVF so that would help what was going on. And I wasn't opposed to that. By this time, I was in fertility fellowship and IVF is an incredible technology. We have to lay where it is. Seventeen million babies have been born because of IVF. Incredible.

• 27:33Dr. Mark Hyman?

  Miracle of modern medicine, absolutely.

• 27:35Speaker 00

  Right. But I was the IVF fellow, so I was learning to do IVF. So I couldn't be the IVF patient at that time. I had to wait about six months until I could be the one to go through the process. Another pleasantry of medical training. But I said, okay, what should I do to prepare myself? If I'm going to do IVF, how, are there things I can do that will make it better or worse? The outcome? I want to have the highest chance of success. I'm a goal oriented person here. And I was told, none of it matters, just do IVF. And that really didn't make sense to me, right? At the same time, we were starting-

• 28:10Dr. Mark Hyman?

  Doesn't matter what you eat.

• 28:11Speaker 00

  Right. I said, what about with the food diet? Am I running too much? What about sleep? You know, I was a resident and I'm a fellow. None of that matters. IVF will take care of it. And we do a year and a half of research and fellowship is three years. So a year and a half clinical, a year and a half of research and you start your projects early. And most people do IVF projects, more controlled environment. You can, you know, change one little thing and see what's happening. But I wanted to study fecundability. Like, why do some people get pregnant and others do not? That's my passion.

• 28:40Dr. Mark Hyman?

  That's a new word for people. So fecundability means are you able to get pregnant?

• 28:44Speaker 00

  Pregnant, yeah, pregnancy naturally without intervention. What's your pregnancy rate? I was permitted to do that luckily and I got a master's in clinical research and started to look at vitamin levels, endocrine disrupting chemicals, luteal phase abnormalities in cohorts of people who were trying to get pregnant. And this is when I started to see that inflammation was in all the literature. But we weren't talking about it in medicine yet unless it's the disease state, right? This disease causes inflammation. But in all of these different aspects, they were saying, well, this causes inflammation or had higher inflammatory markers. And that same group of people had a harder time getting pregnant or more pregnancy losses. And I said, well, even though they told me there's nothing I can do, let's try to decrease inflammation. What does that mean? Let's try to decrease that.

• 29:29Speaker 00

  And so I remember my husband came home and I was cleaning out our kitchen, getting rid of the plastic and the Teflon. And this was like 12 years ago, trying to get rid of everything, looking at how we ate, looking at sleep and exercise. And we ended up getting pregnant before we needed IVF and stayed pregnant with pregnancy number five, my daughter. And one of the things we cut out during that time, I cut out gluten. I would have never told you that I had celiac disease. I got diagnosed with celiac or an allergy to gluten more than a decade later. I would never have known I had that I didn't have classic GI symptoms.

• 30:02Dr. Mark Hyman?

  Which most people don't.

• 30:04Speaker 00

  Right. But I felt, you know, just a little more fatigued, bloated. And when I was really trying to listen to what is inflammation and how does it show up? When I cut it out, I felt better. So I kept it out of my diet for both my daughter and then got pregnant with my son pretty quickly postpartum, not eating gluten. And so when I got-

• 30:22Dr. Mark Hyman?

  And you hadn't done your celiac antibodies or anything?

• 30:24Speaker 00

  No, I mean, I was told all the testing was done that could have been done, but there was no celiac testing at that time.

• 30:29Dr. Mark Hyman?

  There was, they just didn't do it.

• 30:30Speaker 00

  Correct, there was no celiac testing done on me.

• 30:32Dr. Mark Hyman?

  Well, I want to just double click on that because you, you kind of threw it out a little earlier. And and they said, you know, they did all the testing and everything was normal.

• 30:41Speaker 00

  Right.

• 30:41Dr. Mark Hyman?

  And so that's often what you'll hear from doctors. Oh, we did all the tests and everything's normal. What it means is they did the test that they knew to do, not all the tests that need to be done. And and doctors, you know, when they say that, they should be a little more humble because there's only one or two answers to the question of what's going on. Either you're crazy and you're making stuff up about your health, or two, the doctor's missing something. And it's not necessarily their fault, but they're missing something because they weren't trained in it. I certainly wasn't. Stilag disease happened to little kids. They got bloated, they got emaciated, they got malnutrition, they had diarrhea.

• 31:12Speaker 00

  You're not going to get diagnosed at 41.

• 31:14Dr. Mark Hyman?

  Yeah, no, of course not.

• 31:15Speaker 00

  There's a lot that we leave on the table and patients should understand that, right? For something, for a doctor to order a test doesn't mean that there aren't other tests. And I often tell people, unexplained anything, so unexplained pregnancy loss, unexplained infertility, means we just haven't found the answer yet.

• 31:31Dr. Mark Hyman?

  It's idiopathic, which means we have no idea what's causing it. But we, it doesn't mean that.

• 31:34Speaker 00

  Doesn't mean that there's nothing there. And that is a big mistake sometimes in, you know, traditional medicine is we say, oh, well, all these things are normal, just keep trying, or oh, you can do this. Instead of what I say is, you know, none of the things that are easy to test have we been able to find. That doesn't mean something's not there, but sometimes it's difficult, or we have to really hunt for it. We have to either spend more money, do more invasive diagnostics. And sometimes we just make decisions based on that idea of that we have an underlying chronic inflammatory disorder, and that's how I treat unexplained. But to piggyback off your question, or just to double down on the importance of this even more, I have two sisters and one is eight years younger than me. And so she, I got diagnosed at 41. And she had more miscarriages than I did.

• 32:18Speaker 00

  She's had six miscarriages and she now has three children. But when I got diagnosed, you know, who's the first person I called? I called her. And I said, hey, we need to, I'm gonna get you tested. I'm ordering testing right now. You need to go in. And of course, she has celiac as well.

• 32:34Dr. Mark Hyman?

  Which is partly genetic.

• 32:35Speaker 00

  And, right. And so she cut out gluten as well after she got her diagnosis. And then her, her last two children are close in age and she didn't have pregnancy loss between them. Because the difference of having these six losses on that earlier journey, and then taking gluten out, and now she has her completed family.

• 32:53Dr. Mark Hyman?

  That's amazing.

• 32:53Speaker 00

  So it really just goes to speak that. Patients have to be advocates for their own health. The medical system right now is not patient centric.

• 33:02Dr. Mark Hyman?

  It's disease centric.

• 33:03Speaker 00

  It's disease centric. You can get really sick.

• 33:05Dr. Mark Hyman?

  Definitely not health.

• 33:05Speaker 00

  You can get really sick and we'll take good care of you.

• 33:07Dr. Mark Hyman?

  Yeah.

• 33:08Speaker 00

  Right? But if we think about things that are much earlier in spectrum, thinking about especially your hormonal health, trying to get pregnant, trying to have a normal menstrual cycle and what these things mean. Many doctors are not trained to evaluate these problems. It's not their fault. It's the system. But that means you're going to have to come to the table, the level of knowledge and literacy in a way to be able to adequately advocate for yourself in the system.

• 33:34Dr. Mark Hyman?

  Yeah, it's so important. And I think what your work is doing is highlighting something really important. And I, I think your story is just, you know, a personal example of what happens so often in medicine, which is that, you know, you're a highly educated doctor. You were like a specialist in the very topic you were experiencing.

• 33:49Speaker 00

  I couldn't get an answer.

• 33:50Dr. Mark Hyman?

  I mean, it's just kind of the irony of it's kind of like, kind of bad. And, and, and, and, and it's led you to this path of really looking at what, what is it to create healthy biological reproductive system for men and for women? And what are those factors that play a role? Diet, exercise, stress, sleep, toxins, and things like habits, like alcohol, pot. All these things play a role and we don't really know in medicine how to tell people what to do about these things, but they are the most important things. And they result in metabolic dysfunction, in, in mitochondrial dysfunction, which is related to toxins and nutrition. It's related to inflammatory triggers for you is gluten.

• 34:33Dr. Mark Hyman?

  So all these things are things we can actually start to double down on and look at hormonal dysregulation, thyroid things. And, and these are, these are, these are things that actually, and you're right about this, is there are like very early warning signs. You know, like, like if, if your tire pressure starts going down by like one millimeter.

• 34:50Speaker 00

  Yeah, you, you get the little flag, the little alert.

• 34:52Dr. Mark Hyman?

  It might not look like it was a problem yet. It might not be in the like fill up your tires, but it's like, it's starting to go down and you can track that often years and years before we even pay attention, even if it's in the quote, normal range. Cause it, cause it may not be normal for you. And I think we're learning more about biomarkers and we see this in function that, you know, you have to be your own control. You know, if your liver function tests are like, let's say 25, one of the common ones ASC, but the next year is 40.

• 35:18Speaker 00

  Like that's abnormal.

• 35:18Dr. Mark Hyman?

  It's still normal.

• 35:19Speaker 00

  But that's abnormal for me.

• 35:20Dr. Mark Hyman?

  It's abnormal for you.

• 35:21Speaker 00

  We have to allow ourselves to be our own in of one experiment in a way and really learn that we, we're going to give generalized advice based on the data that we have out there, but we have to apply it to our own body and health. And I agree, we'd rather just put more air in the tire and fix the problem than have a blowout while we're on the road, which is the pathway so many people are on.

• 35:38Dr. Mark Hyman?

  What, uh, in, in terms of the inflammatory lifestyle that we're talking about, what do you, what are you advising people to do to kind of reduce inflammation? Cause it seems like inflammation is connected to insulin resistance, to toxins, to mitochondrial health, like all that. So how do you, how do you kind of advise people when you're, like someone's coming to your office, say, I'm having problems with my, my fertility or my reproductive cycle, men and women?

• 36:01Speaker 00

  First of all, let's double down because you've said it a couple of times. Mitochondrial health is extremely important in how the egg is going to function. And we know that the follicular fluids, if we think about a follicle has an egg and fluid inside of it. The follicular fluid can carry inflammatory markers in it. And women who have more inflammatory markers in their follicular fluid, so a higher inflammatory burden have more abnormally shaped mitochondria. So inflammation is directly harming the mitochondria of your eggs. Mitochondria of the eggs impact egg function, response to hormones, but they get exclusively passed on to your child. So very important for us to connect the dots for people that inflammation's not just this buzzword, but that it's significantly impacting your life and you can make a difference.

• 36:42Dr. Mark Hyman?

  So you just said something really important. I want to gloss over it. The mitochondria in the egg are influenced by inflammation.

• 36:50Speaker 00

  Yeah.

• 36:50Dr. Mark Hyman?

  And the mitochondria from the mother is what's passed on to the child. They don't get the mitochondrial DNA from the father. They get it from the mother, which is unusual. And when you look at genetics, everything else is half, half. So are you saying that, that the quality of the egg and the mitochondria of the egg is passed on to the child that influences their mitochondrial health?

• 37:07Speaker 00

  It does. It influences their mitochondrial health. It influences their genetic expression.

• 37:13Speaker 00

  And I know everybody wants to be making decisions that are going to be beneficial for hopefully their future baby, their child's health. But we've got to really bring this conversation publicly and talk about how do we influence our mitochondrial health? Because many people are still told the party line of it doesn't matter what you do. It's just luck, right?

• 37:32Dr. Mark Hyman?

  Oh, it doesn't matter what you eat.

• 37:33Speaker 00

  No, it's just fertility is all luck. None of this matters. But luck by definition is something you have no control over. Even if we don't control everything, you are directly controlling most of the inflammation you're exposed to. And it's worth it if you care about your health to start to break it down. So I'd love to dive into these type five and what I recommend.

• 37:53Dr. Mark Hyman?

  Yeah, please, go for it.

• 37:53Speaker 00

  So the first thing that I recommend to patients and the number one thing people are not doing in my practice is sleeping enough. So sleep is going to be number one on the list. I have so many, I live in, we live in Austin. So we have so many patients who are healthy from the outside, kind of like I was. And they look fine and they

• 38:09Dr. Mark Hyman?

  They go to yoga class.

• 38:10Speaker 00

  Yeah, they declare themselves as healthy. And we go down and I talk about sleep, they'll say, oh, I only need five and a half hours of sleep per night. That's all I need. And so we're tough to say like, hey, that might be what you think you need. That's not what your cells need. That's not enough to function optimally. So we're not just trying to get up and get through the day. We really are trying to reprogram our body. When it comes through a fertility or reproductive lens, for every hour less of sleep that a woman gets, she's going to get fewer eggs in an IVF cycle. For every hour less sleep a man gets, he'll have a lower testosterone level and have less sperm.

• 38:45Dr. Mark Hyman?

  Wow.

• 38:46Speaker 00

  And then if either person gets poor sleep, it takes us longer to get pregnant and lower success with IVF. So this isn't just a good thing we should do. It really is foundational in how our body is set to deal with the inflammatory burden of the day. So when you sleep, inflammation levels can drop. You can obviously become more insulin sensitive in your cells because you're not eating during that timeframe. But again, for reproduction, FSH and LH are released from the brain in the early morning hours. If you are not sleeping long enough, your body's not getting to the stage where your brain is able to interpret and respond appropriately. So it's really important. Ideally, we get at minimum seven hours, seven and a half is probably better for women, especially in the luteal phase.

• 39:31Speaker 00

  Progesterone is a really energetically expensive process for women to make progesterone. So we want to make sure that we're prioritizing sleep and setting a good sleep environment, both men and women, dark room, cool room, think sleep mask, sound machine. But also, if we have a partner, we've got to be on the same sleep schedule. So many couples have somebody they share a bed with. And this whole one person goes to bed early, the other person goes to bed late. But that's really disrupting our sleep pattern when somebody's not coming to bed at the same time and getting up at the same time. In the perfect world, this is similar. And then your circadian rhythm matters as well, right? So when it's dark outside, you're sleeping.

• 40:10Dr. Mark Hyman?

  So sleep.

• 40:10Speaker 00

  So sleep, number one. Number two is going to be stress. And so we already talked about stress a little bit. There was a study called the life study, which is looking at a preconception cohort. So people who want to get pregnant, who don't have infertility. And people who had higher salivary amylase levels, a stress marker, that took them longer to get pregnant. And this was whether the man had it or the woman had it.

• 40:31Dr. Mark Hyman?

  Salivary cortisol or amylase?

• 40:33Speaker 00

  Amylase.

• 40:33Dr. Mark Hyman?

  That's a digestive enzyme.

• 40:34Speaker 00

  It is, but it's also increased in stress.

• 40:36Dr. Mark Hyman?

  Ah, interesting. That's new for me, but that's good to know.

• 40:39Speaker 00

  It's interesting.

• 40:40Dr. Mark Hyman?

  That's why I like doing podcasts, I talk to smart people, like, I didn't know that.

• 40:42Speaker 00

  So we want to think about how your body was made to function, which is obviously not in this world. Stress response had a very specific purpose. When your adrenal glands would make cortisol, right? Cortisol is inflammatory. But we'll use the old example of running from a bear. You know, your body wanted you to run from a bear. So it didn't need your survival from the bear to depend on when you ate your last meal. Because glucose coming from our food is the fuel for cells. So what happens when cortisol is released and you have stress, as you know, glucose gets broken down from the liver and goes into your bloodstream so that you can hopefully run from your bear, use up all that glucose and get back to normal. But bears are not what causes most of us to be stressed.

• 41:22Speaker 00

  It's bad meetings, encounters with people, the internet, you know, bad medical news. And what we do is we internalize that stress. We don't leverage our physiology and in fact, we do the worst thing, right? So leveraging your physiology would say, hey, I know that glucose has been released. So maybe I should do 10 squats right here. Go for a very quick walk. I need to use up some of that glucose to get back to baseline. But what most people do is not that. And if we have extra glucose, our body will secrete more insulin from our pancreas. So insulin resistance is directly associated with chronic stress. If you have more chronic stress, it can cause insulin resistance. So not just from our food, but from our lifestyle or environment as well.

• 42:07Speaker 00

  And when we think about it this way, the fact that insulin levels being higher longer is so inflammatory. More visceral fat deposition impacts the hypothalamus or the brain's response. But high insulin levels change the ovarian response specifically. So the ovaries are going to make more androgens, more male hormones and less estrogen in the setting of higher insulin. And insulin is going to change mitochondrial function and shape when it's at high levels in the ovary. So it's not a benign hormone. It's an important one. So if we say, okay.

• 42:37Dr. Mark Hyman?

  Right amount, not too much.

• 42:37Speaker 00

  Exactly. So we need to say, okay, if I'm stressed, I need to be in a place where hopefully I can manage that stress better. Right? Go, go do something, activate your muscles so that you can use up that glucose and not be on a path.

• 42:50Dr. Mark Hyman?

  Running from the tiger on a treadmill.

• 42:52Speaker 00

  Seriously, I mean, a small walk, few squats, a few pushups, do something and.

• 42:56Dr. Mark Hyman?

  Jump up and down, scream.

• 42:57Speaker 00

  But what do most Americans do? Right? If you have a stressful day, what do most people come home and do?

• 43:01Dr. Mark Hyman?

  Let's be eat food.

• 43:02Speaker 00

  Eat, eat food, drink alcohol. We actually do things that are going to worsen our insulin resistance instead of improving it. And then to the last tenant here, especially for women, we, we need to build muscle, right? Muscle is really one of the keys for hormonal health because it can utilize glucose without needing insulin. It is one of the best ways to combat insulin resistance, which many quote, healthy people are still insulin resistant. And you and I probably struggle with the fact that a lot of the lab tests to check for this have reference ranges that you and I also would not like most people to be in when it comes to, are they optimal versus quote, normal because of population based norms? So we see people who are more insulin resistant. And if they function and work on building

• 43:47Speaker 00

  more muscle, one, they'll be able to use up more of that glucose in a better way. And that's going to be more.

• 43:53Dr. Mark Hyman?

  It's such a prevalent problem, like this insulin problem.

• 43:57Speaker 00

  It's huge.

• 43:58Dr. Mark Hyman?

  I mean, I, we at Function Health, we've tested half a million people.

• 44:00Speaker 00

  Yes.

• 44:01Dr. Mark Hyman?

  And we've done 80 million lab tests.

• 44:04Speaker 00

  So.

• 44:04Dr. Mark Hyman?

  And we test insulin, which.

• 44:07Speaker 00

  I test fasting insulin in my patients.

• 44:09Dr. Mark Hyman?

  No doctors do, except maybe you and me and a few others. I asked Quest, you know, how many tests that they receive are for, including insulin, there's a less than 1%. 65% of our members who we think would be health forward have high insulin levels at the Quest reference range, which is 18.

• 44:26Speaker 00

  So I want mine less than seven.

• 44:27Dr. Mark Hyman?

  Right. It should be, I think it should be less than five. So we're about the same ballpark. But they're like.

• 44:31Speaker 00

  Far from 18.

• 44:31Dr. Mark Hyman?

  So 65% are over 18.

• 44:34Speaker 00

  That's wild.

• 44:35Dr. Mark Hyman?

  In fasting insulin at function, which is insane to me. That's severe insulin resistance in my book. And, you know, I saw somebody recently, the woman, she had, she had like, you know, her insulin was like 70 or something, you know, like, I think she had PCOS, obviously. So these are, these are things that we can modify 100%. Living a long and healthy life isn't about chasing shortcuts. It's about focusing on small daily habits to support the body at the cellular level, circulation, recovery, repair of your cells, which are the foundation of long-term health. And one ritual I built into my own routine is using an infrared sauna. Infrared works differently than a traditional sauna. Instead of just heating the air, it uses light energy that's absorbed into the body's tissues. And in many ways, our bodies are like solar panels. We're designed to

• 45:18Dr. Mark Hyman?

  receive and use this kind of energy. And the research suggests that infrared may help support circulation, improve mitochondrial activity, and the body's own natural repair processes, all of which play a role in how we age. It can also promote sweating, which supports the body's natural detox pathways while gently increasing your heart rate and your circulation. For me, it's become a longevity ritual that I try to do a whole bunch of times a week. And that's why I like Sunlighten. They've spent more than 25 years developing infrared technology designed to deliver precise wavelengths the body can absorb efficiently. Try it today and visit sunlighten.com. And use the code Hyman to save up to $1,600. That's right. $1,600. That's sunlight S U N L I G H T E N

• 46:00Dr. Mark Hyman?

  dot com and use the code Hyman. As a doctor, one of the questions I get all the time is how bad is alcohol for me really? Now, many people reach for a drink at the end of the day to unwind or to feel social and it works in the moment. But even moderate alcohol, as little as one drink can disrupt sleep, it can leave you groggy in the next morning and it puts stress on your body in ways most people don't realize. Plus, alcohol is classified by the World Health Organization as a group one carcinogen, meaning there's strong evidence linking it to certain cancers, including breast and colon cancer. So while an occasional drink isn't catastrophic, alcohol isn't actually a health promoting substance. And if what you're really looking for is relaxation, connection, or that subtle evening lift, is there a smarter, gentler way

• 46:44Dr. Mark Hyman?

  to get it? Well, yes, that's where Vesper comes in from Peak. Vesper is a non-alcoholic, adaptogenic, a parotip designed to give you a mindful alternative to your usual drink without the next day's sleep disruption or the next day's brain fog. Ingredients like L-theanine and lemon balm help your body relax while the gentian root adds a subtle uplifting effect. You feel calm, bright and present, not sedated. I've been paying close attention to this category and Vesper is the most thoughtfully formulated option I've come across. If you're ready to rethink your evening ritual, Vesper is a thoughtful, healthier option. And get up to 20% off for life at peak.com/ Hyman. That's P I Q U E life.com/ Hyman.

• 47:25Speaker 00

  It's so important because when I talk to patients and I bring up insulin resistance, the first response I always get is, well, nobody in my family has diabetes. Like this doesn't apply to me. Or I'm really healthy. I go to yoga. I do these other things like that. This is not me. They have this idea that that's not going to be them. Or they had a hemoglobin A1C that fell into its reference range. So they think that they are fine. But I'm like you, I check a fasting insulin in all my patients and say like, look, here's tangible proof that your body's not functioning as optimal as it could and we can move the needle. And it's not just one thing that's going to do it. It's all of these things and you know, sleep, stress and building muscle are really keys. And for young women specifically, a lot of them are not picking up weight and

• 48:08Speaker 00

  building muscle. We still see a lot of, you know, aerobic activity, which is not bad, but it shouldn't be all that you do. We see a lot of, you know, yoga, Pilates, also not bad, but we really need to build some more muscle so that we are able to combat the insulin resistance. That is how our world is really make pushing our bodies into this insulin resistant way. And then of course, food and toxins, which are the harder places for patients to make movement, but ultimately can make a lot of movement there. So I always say, start with the foundation, stress, sleep and exercise, master. And then let's talk about diet and let's talk about toxins so that you can be in the place where you are decreasing that inflammation to the degree you can.

• 48:48Dr. Mark Hyman?

  And what does a diet look like?

• 48:49Speaker 00

  Diet? So it's such a hot topic for people, isn't it? And anti-inflammatory diet's one that's going to heal your gut health, it's going to improve your gut microbiome. You know, your gut microbiome is essential in estrogen metabolism. It's also that protective barrier for how much inflammation you're going to be exposed to. And we know it is correlated with fertility rates. Your gut microbiome needs fiber, fruits, vegetables, which have lots of antioxidants, lots of fiber-rich food. Almost everybody I see needs to eat more of them. From fertility data and hormone data, more servings of fruits and vegetables is correlated with getting pregnant faster and better outcomes if you're doing fertility treatment. Core of the diet. We wanted to leverage these whole foods. We want healthy fats, the olive oils, avocados, nuts, seeds. Fat is the backbone for hormones.

• 49:34Speaker 00

  You need cholesterol to make hormones. And I still see specifically a lot of women who still go to the low-fat product, just almost out of habit or, you know, what the food industry has told people to do. So we don't want to be afraid of fats and specifically those healthy fats. We want to leverage those. Most people need more plant-based protein. Doesn't mean you have to be completely plant-based. But plant-based protein is great because you're hitting multiple needs at once. You're gonna get fiber and you're also gonna get protein goals.

• 50:03Dr. Mark Hyman?

  And vitamins and minerals.

• 50:04Speaker 00

  Vitamins, minerals. So a lot of people are not leveraging them at all. And we say.

• 50:08Dr. Mark Hyman?

  We're not talking about like Frankenfoods that are.

• 50:11Speaker 00

  No, I'm not talking about processed foods.

• 50:13Dr. Mark Hyman?

  Processed, plant-based foods or vegan. Those are terrible for you. Those are actually worse than actually.

• 50:18Speaker 00

  A hundred percent. We really are limiting processed foods, including quote, health foods that are processed. But we're talking about, you know, beans, lentils, there's legumes, soy, like things that can be really advantageous to hit on multiple markers of your health at once. And then when it comes to animal-based meat, because animal meat does not have fiber in it. We wanna make sure that we're incorporating really high-quality meats. Then this is of course, a limitation in nutritional data is that we look at certain, different food groups and everything's grouped together.

• 50:50Dr. Mark Hyman?

  Yeah.

• 50:50Speaker 00

  Right? So your McDonald's hamburger is in the same food group.

• 50:53Dr. Mark Hyman?

  Not even fifty percent meat, I think.

• 50:55Speaker 00

  Uh, well, so everything's kind of grouped together. So we have to take it as it is. But what we know, when we do look at different types of animal meat, eggs look beneficial. They're really high in choline, you know, healthy fats. So eggs are great. Fish, of course, with omega-three fatty acids look really lovely. People who consumed more servings of red meat had poorer embryo quality, lower egg counts and worse stage of endometriosis. Not all red meats created equal. I tell patients, you don't need to eat it every day, though. There's healthier protein-based sources if we're looking at every single day.

• 51:26Dr. Mark Hyman?

  You're looking at a feedlot cow versus a regeneratively raised.

• 51:29Speaker 00

  They're not all the same. We agree with them.

• 51:31Dr. Mark Hyman?

  Roam Ranch near Austin, Texas is a different thing.

• 51:33Speaker 00

  I was like, but we're in Texas. So we do have to tell people, you know, don't consume this food every single day. Because if you are, you're limiting exposure to the other foods in that protein category that you could get as well. But the biggest mover there is avoiding the ultra-processed foods. So no ultra-processed foods, the added refined sugars. We wanna make sure when it comes to carbohydrates, we have the complex carbs over the refined ones.

• 51:58Dr. Mark Hyman?

  But people have to be careful of that because the complex carb thing. Is is an older categorization like white bread is a complex carb and that's just like sugar. So it's more around the the you mean whole food.

• 52:09Speaker 00

  We want the whole food carbs and we want things that have ideally a lower glycemic index, meaning to eat the same food. That's great. We want to be really clear for somebody who's listening, what we mean by words. So having a food that doesn't cause as much glucose in your blood is going to help fight against insulin resistance. And then when it comes to thinking about dairy and gluten, more people have sensitivities to those than to other food categories. And that doesn't mean that everybody has to avoid them.

• 52:37Dr. Mark Hyman?

  Praise the Lord. Hallelujah. Doctor saying that. I can't believe it.

• 52:40Speaker 00

  But it means that we I recommend that if you, you know, have symptoms of inflammation or unexplained anything, or you're trying to optimize, be your own CEO of your health. You should give yourself the time to remove that food group from your diet. You know, eat really, eat really anti-inflammatory, remove gluten and dairy, and then you do a trial of introducing it back in and you'll notice the difference. If it causes inflammation in you, you will know. And then that's not a food that you should be consuming because it's not good for your individualized body.

• 53:10Dr. Mark Hyman?

  Right. So the idea is like, if an elephant's been standing on your foot your whole life, you don't

• 53:13Speaker 00

  You don't know.

• 53:14Dr. Mark Hyman?

  When the elephant gets off your foot, you're like, oh, I feel better. And then when it steps back on your foot, you go, oh, ouch. And that's what happens.

• 53:21Speaker 00

  That's a great analogy because I don't eat gluten, obviously now. But if I get exposed to it somewhere, like now I'll have terrible stomach, all my inflammatory symptoms, like I'm so aware of it. Because now I know how well my body can function without it. And I'm much more aware of what happens when I am. But you might have said, I've eaten gluten my whole life. How could I be allergic to it or be sensitive to it? It's really that you've been accustomed to such a high level of inflammation every single day. You're just not aware of it anymore.

• 53:50Dr. Mark Hyman?

  And that's, you know, you know, I I'm doing functional medicine for 30 years and and I, you know, realized that there was a way to reset people by a short term kind of reboot with a more extreme diet that removed all processed food, all sugars, dairy, gluten, and just focus on whole foods. And I call it 10 day detox diet and it is unbelievable like I I it's almost like a miracle.

• 54:16Speaker 00

  I do.

• 54:16Dr. Mark Hyman?

  I don't want to sound like.

• 54:17Speaker 00

  Very similar thing in the book. I take everything down to Whole Foods. Then we do a little trial, couple of weeks of add back in, remove it again. If you were sensitive to it, you know, try again and really helping you give people, I agree.

• 54:29Dr. Mark Hyman?

  It's it's amazing.

• 54:29Speaker 00

  Will change your life. How many people though are sensitive? So many more than you think.

• 54:33Dr. Mark Hyman?

  It doesn't take that long. That's why it's 10 days. You just remove it for 10 days. You know, we see a 70% reduction in all symptoms from all diseases in 10 days. Whether it's gut issues or mood issues or sleep issues or joint issues or skin issues or whatever it is. I had a guy come up to me at Cleveland Clinic and he said, Dr. Hyman, I did the 10 day detox diet. I removed arthritis. It went away. Is that possible? I'm like, yeah, it's possible because you happen, you know, like, and another woman with like.

• 54:56Speaker 00

  I believe it.

• 54:57Dr. Mark Hyman?

  Depression on psychiatric medications and not a psych hospital her whole life. It's like, I I'm not depressed anymore.

• 55:02Speaker 00

  Once you know how well your body can function, like it's a lifelong change for you.

• 55:07Dr. Mark Hyman?

  Yeah. So it's important. I think what you're saying is important. And yes, stress, sleep and and and muscle is key, but diet is.

• 55:13Speaker 00

  You can move the needle the biggest on diet for most people, right? Even if they are quote, healthy, when we start really looking at healthy, because we touched on it, but didn't. Processed foods can masquerade as health foods as well. You often get a double hit from them because a lot of the food wrappers do have some of those toxins in them. So you're getting inflammation from toxins. You're having how it's processed. It's directly causing inflammation.

• 55:36Dr. Mark Hyman?

  We didn't really, we didn't really hit on this, but I think, you know, you you sure you're talking about it, which is that the environmental toxins, not just toxins are bad. They are hormone disruptors.

• 55:45Speaker 00

  Correct.

• 55:46Dr. Mark Hyman?

  And they're they mimic estrogen and they're commensurational. In other words, it's not like one plus one equals two. They might one plus one equals a thousand. And so they really screw up hormones in a way and screw up fertility. So can you talk about that?

• 55:58Speaker 00

  They do. And I have a whole chapter on toxins because I'm so passionate about it. When it comes to environmental toxins, there's different categories. We've got endocrine disrupting chemicals, heavy metals, plastics, behavioral toxins, and they are all impactful in different ways. The category we're most afraid of is the endocrine disrupting chemicals. Like you said, they actually, each chemical works differently. They can work at the thyroid, the brain, the ovaries, the adrenal gland. They can cause early puberty, early ovarian failure. They really can disrupt just from your day to day life, your ability to get pregnant. And more concerning is many of them live in your body forever and can get passed on, then get passed through the placenta. And they can impact your child as well. This isn't fear mongering, which is the narrative I get from colleagues sometimes that

• 56:42Speaker 00

  toxins are everywhere, you can't control them and you're just scaring people. I think people are brilliant and they can make good decisions if they have that data in front of them. So we want to really look at these endocrine disruptors, which some of the top categories come in plastics, in fragrance, and then in the PFCs can come in our water, actually, and in some of our cookware exposures. So here's my recommend-

• 57:04Dr. Mark Hyman?

  And skincare.

• 57:05Speaker 00

  Oh, yep, so-

• 57:05Dr. Mark Hyman?

  And household cleaning products and our food.

• 57:07Speaker 00

  When it comes to toxins, we want to look at your home first and foremost, because that's where you spend most of your time and you can move the needle the most. Let's look, let's just go through it very quickly, your kitchen. So plastic doesn't deserve a place in your kitchen. You don't need any plastic.

• 57:21Dr. Mark Hyman?

  Plastic cutting boards are terrible.

• 57:22Speaker 00

  I was gonna say, plastic cutting boards, exactly what I was gonna say, that's one of those things that a lot of people have just held on to it. We really want-

• 57:27Dr. Mark Hyman?

  Plastic storage container.

• 57:28Speaker 00

  Plastic storage kits, I mean, think about a cutting board, you're cutting your food, getting on your knife and literally putting it back into your next food. The plastic storage containers and then kid products, plastics cups, plates, bottles. To the degree you can, we'd rather see stainless steel and glass and then wooden for cutting boards being better options.

• 57:45Dr. Mark Hyman?

  Silicone okay?

• 57:46Speaker 00

  Silicone's okay, I'm, for the data we have right now.

• 57:49Dr. Mark Hyman?

  For babies.

• 57:49Speaker 00

  For babies, it's going to be a much better choice than plastic is going to be. I prefer glass bottles and then stainless steel for plates, but you know, we make the best-

• 57:58Dr. Mark Hyman?

  Cause I'm having a grandson, I'm asking for a friend.

• 58:00Speaker 00

  There's a great company that makes stainless steel kid, like eating ware too, that could be amazing.

• 58:06Dr. Mark Hyman?

  All right, thank you. I'll get that note on that after.

• 58:08Speaker 00

  But a good example is, you know, I remember getting really upset because my daughters, I was actively doing research on the perforated chemicals in fellowship.

• 58:17Speaker 00

  Obsessed with how there's so much data, how bad for us they are, how they are forever chemicals.

• 58:22Dr. Mark Hyman?

  PFAS.

• 58:23Speaker 00

  PFAS is one of them and that we didn't know about them. Nobody was talking about them and you know, getting rid of the Teflon, not touching thermal paper for receipts.

• 58:31Dr. Mark Hyman?

  Credit card receipts, gas station receipts.

• 58:33Speaker 00

  Just don't take a receipt. You don't need it. And yes, is one single touching a receipt going to make a difference? No, but we have these repeated exposures and let's think about people who maybe are a cashier and you're touching a receipt all the time. Wear gloves, right? You're somebody who has a higher risk. We want to really reduce that. But I remember being postpartum and really upset thinking that we had glass bottles at home, but we had to take plastic bottles to daycare. And you know, this is where we say we control what we can because we can't control everything, right? So really the sneaky sources in our kitchen, plastics, and then especially when plastic gets hot, to-go food containers. So if you're ordering DoorDash and it comes to your house, that container is often going to be very toxic laden with some of these chemicals.

• 59:18Speaker 00

  And you know, we're all going to order to-go food at times and we can't control that exposure. But what we can do is put it on a plate immediately or put it into glass storage if we need to keep it warm. And many people I know will eat it out of that container. They don't want to do dishes that night. But we need to be making the choices where we can. You mentioned fragrance and this is a big one and a pet peeve of mine.

• 59:39Speaker 00

  Consumers need to understand that here in America, we don't have protection or regulation against many chemicals like other countries do. And in fact, we have the opposite where people love to make money and we have misleading marketing tactics as well. Fragrance often has phthalates in it. And this is why so many of us are talking about limiting fragrance where you can. But there's a big difference in product labeling and unscented and fragrance free. Fragrance free means that there is no fragrance in this, no added fragrance. It does not have fragrance. Unscented means it does not have a scent, but we can put a scent in to mask a scent, to make it.

• 1:00:16Dr. Mark Hyman?

  I see. So it's like it zeroes it out, but it's still.

• 1:00:18Speaker 00

  Zeros it out, but it's toxic for you.

• 1:00:20Dr. Mark Hyman?

  That's sneaky.

• 1:00:21Speaker 00

  So that's sneaky and something we.

• 1:00:23Dr. Mark Hyman?

  It's like gluten-free Lay's potato chips.

• 1:00:25Speaker 00

  But the worst is one of the. Those things, I liken it to the gluten free fries, but they're put in the fryer with all the other fried food.

• 1:00:32Dr. Mark Hyman?

  Right.

• 1:00:33Speaker 00

  Labeled like it would be good for you, but in reality, if I ate that, it's causing a huge inflammatory burden in my body. So if you're trying to get laundry detergent or bath products, shampoo, conditioner, and it says unscented. Instead, we want to go to fragrance free. That's where we want to choose instead. So there's little things, and I have some comparative charts in here so that you can look at your products and say, is this something that is going to be okay? Is this safe? Does this have hidden toxins? Because we don't have this language. We're not taught this yet.

• 1:01:03Dr. Mark Hyman?

  That's true. And I'm on the board of the Environmental Working Group. I've mentioned it before.

• 1:01:05Speaker 00

  Yeah, I love you.

• 1:01:06Dr. Mark Hyman?

  The ewg.org has great resources for skincare.

• 1:01:09Speaker 00

  They do. You can, you can, you can put in your product and you can see its score, what's potentially in it. And you can search for other ones that can be better options.

• 1:01:18Dr. Mark Hyman?

  All right. Well, I'd like to wrap up by talking about sort of the next cycle of, which is aging. And reproductive health and perimenopause and how, how you've made a connection between fertility and aging. How, how are those linked?

• 1:01:30Speaker 00

  Let's think back to my favorite analogy of the vault. So you're born with all the eggs you're ever going to have. Every single month, you have a group of eggs coming out of that vault. We already talked through how one of them ovulates. The rest of the eggs die and the next month you have another group. What's really fascinating is that when you have more eggs remaining, or generally you're younger, more come out of the vault every month. And as we start to get older, fewer eggs come out of the vault every month. In every woman, you will be out of eggs. That's menopause, right? Ovarian failure. You're out of eggs. The ovary now can no longer respond to the brain signals. But we also talk about for fertility specifically, but also for female hormonal health. It's not just having eggs. It's the function of the ovary that is so important and its ability to respond to the brain signals.

• 1:02:14Speaker 00

  And this is where inflammation, fibrosis play a huge role. Chronic inflammation and insulin resistance can actually get into the vault and decrease the number of eggs that you have. If you have an autoimmune disease, you have a chronic inflammatory disorder. If you've smoked cigarettes, these can get into the vault and decrease the number of eggs. You will go into menopause early. In the fertility lane, you'll go get a test diagnosed and you'll be. Diagnose the low egg count, which is good for women to know they may make different decisions about this. But the next step of that, that so often patients aren't told is if you have a low egg count now, you're going to go into ovarian failure early. And we know that ovarian failure, the earlier you go into menopause,

• 1:02:58Speaker 00

  the higher the risk of these same health outcomes that are associated with if you have infertility. It's this underlying cellular health, how proper estrogen production is so crucial for fighting inflammation and for day-to-day function for women.

• 1:03:12Dr. Mark Hyman?

  And then if you have a premature menopause, you get more heart disease, more cancer.

• 1:03:15Speaker 00

  Heart disease, cancer, stroke, metabolic syndrome, dementia. Exactly. The same things that we see higher rates of, even if you just have infertility. So there's such a tight correlation with chronic inflammation underlying, what is going on, and how protective female hormones are. So it's the same tenants of doing what you can do is, is one way that we can help our ovaries function longer, right? Thinking about ovarian health, not just going through menopause and perimenopause and making the experience better, although that's one piece of the puzzle. But also, how long can I get the ovary to last? How can I improve its function? And the ovary has a job that's not just ovulation. It still functions even when you're out of eggs and still makes hormones

• 1:04:00Speaker 00

  just differently. And interfering with that process is impactful for your health, your life, and your inflammation. So these five lifestyle principles that we're talking about, that's so important to start looking at earlier. I'm a huge advocate for women checking their ovarian reserve, getting an AMH blood test, which function does.

• 1:04:17Dr. Mark Hyman?

  Part of our function panel.

• 1:04:19Speaker 00

  I talk about it all the time because, I mean, this is important.

• 1:04:22Dr. Mark Hyman?

  Well, Dr. Lina, what that is.

• 1:04:24Speaker 00

  Well, actually, Mark, the American College of OB-GYN, ACOG recommends that you don't screen AMH in patients. I'm adamantly opposed to this. They say unless you have infertility, women don't need an AMH level. Their reason is that it's not associated, doesn't cause infertility, which maybe, maybe not true, because if you have a low egg count that's due to endometriosis, for example, that absolutely can contribute to infertility. But we'll say it for sake. Two equal women, one has a low AMH, one has a normal. They say it's too difficult for a woman to find out she has a low AMH and too stressful when it's not known to cause infertility. But that woman who has a low AMH1 deserves a evaluation for why. Might find something that's going to change her life.

• 1:05:09Speaker 00

  Maybe she'll take out gluten, get her Hashimoto's treated, get surgery for endometriosis. But also, she very well may make different decisions for her family planning. She might freeze eggs, embryos, she might try for a family sooner. You know, my husband and I were together for a very long time before we started trying for a family and we could have started earlier. I was waiting for this perfect time in medical training that doesn't exist. She may do nothing, but then she's the one who makes the decision. Maybe she says, I'm not ready for kids, but I'm gonna change how I eat and I'm gonna look at all these lifestyle principles so that I can do what I can for my egg quality and my ovarian health outside of it.

• 1:05:45Dr. Mark Hyman?

  Yeah, I had a friend who was, did function and she was about 32 and she had very low AMH and she's a vegan. I'm like, and she also had all these, all these other nutritional deficiencies that we found in her labs. And I'm like, hey, you know, probably not a good idea for you to eat that way. You're probably gonna.

• 1:05:59Speaker 00

  Yeah, it's a biomarker for your ovarian.

• 1:06:02Dr. Mark Hyman?

  And her AMH went up.

• 1:06:03Speaker 00

  It's not a perfect marker, right? A lot of our biomarkers aren't, but we've got to leverage the data that's available to us. And those are tools. It's a tool in the toolbox. And I think it's unfair for women to say, don't get it checked because it can highlight decisions you might make now that are different, how you approach your family building, and then also how you think about perimenopause and menopause because everybody will go into ovarian failure. Everybody will go through perimenopause or the years before ovarian failure where your hormones are becoming more dysfunctional. The brain, ovary communication is worse. Decreasing inflammation will be a big piece to manage that puzzle, but also it's not normal to go into perimenopause in your 30s.

• 1:06:45Speaker 00

  It is possible because women do go into menopause early, but that's highlighting an underlying mechanism that needs to be explored. So just because something will happen to you, understanding what can influence it happening, how you can delay that. To the degree you can. And then if it is happening and you're thirty five and you say, I have all these symptoms of perimenopause, you need to get evaluated for a bigger picture. What I do dislike right now is this idea, well, that's just perimenopause and just deal with it. Because that same person may actually be going through perimenopause. But maybe it's her Hashimoto's, her autoimmune thyroid disease that depleted her egg count, causing her to go into perimenopause early. And we need to treat that also.

• 1:07:28Dr. Mark Hyman?

  That's so true. And everything you're saying is so important because the very things that, you know, affect the biomarkers of fertility also affect the biomarkers of longevity.

• 1:07:37Speaker 00

  Exactly.

• 1:07:37Dr. Mark Hyman?

  They're the same thing.

• 1:07:38Speaker 00

  It for young women, it is that first glimpse into your cellular health. And if we want to think about ovarian longevity as an important life goal for women who want to live long and healthy lives, if we can get women to start paying attention to this younger in their twenties and thirties, we're going to have a new generation of women.

• 1:07:55Dr. Mark Hyman?

  I agree. And I would also just make a shout out there for guys, for men.

• 1:07:58Speaker 00

  A hundred percent.

• 1:07:59Dr. Mark Hyman?

  Because, because.

• 1:07:59Speaker 00

  We did focus female here.

• 1:08:01Dr. Mark Hyman?

  Yeah, we could do a whole nother one on men. The thing about sperm is that it also is a vital sign.

• 1:08:06Speaker 00

  It is.

• 1:08:06Dr. Mark Hyman?

  It is increasingly becoming a problem for younger and younger men.

• 1:08:09Speaker 00

  I completely agree. And we can look at it. And for men, even more so, I cut you off, but more so than women, it takes ninety days to generate new sperm. You can actively see how making one change can completely change their sperm parameters and improve their overall health as well, because sperm and testosterone are made together. So often I'll have young men, you know, here's something I say and they're like, well, I don't want to get pregnant, so I'm okay if it hurts my sperm count. Sperm and testosterone are made together. So surely you want to have normal testosterone because that's vital for men. And just like we talked about estrogen being made for women, chronic inflammation comes in and interferes with testosterone production in men. So all these same principles are really crucial for men to feel their best and have their longest, healthiest lives as well.

• 1:08:53Dr. Mark Hyman?

  Absolutely. So this is such a great conversation. Your book, The Fertility Formula, Take Control of Your Reproductive Features for Both Men and Women.

• 1:09:00Speaker 00

  Yes.

• 1:09:01Dr. Mark Hyman?

  I think it's important for guys to think about this, too. I think you really have a lot of great resources out there. Tell us more about your practice, about your website.

• 1:09:10Speaker 00

  Yeah, I practice in Austin. Texas. So I own FORA Fertility, which is a small F O R A, small physician owned practice. There's two of us there. And we really try to have more personalized fertility care for patients, not just this reactive model, but more proactive. And then you can learn more about me on Instagram at Natalie Crawford, M D, or the website's Natalie Crawford, M D, dot com.

• 1:09:29Dr. Mark Hyman?

  Thank you for what you're doing. Thank you for seeing the forest for the trees. Thank you for discovering that all the things that I've been talking about for three years are actually a thing now. It's like, it makes me so happy because, you know, for so many decades I was out there in the wilderness and no one was talking about mitochondria health or inflammation or the microbiome or insulin resistance or any of these things that are so fundamental to everybody.

• 1:09:50Speaker 00

  Every single day.

• 1:09:51Dr. Mark Hyman?

  So we could be talking about dementia, we could be talking about cancer, we could be talking about heart disease or diabetes. We'd have the same problems.

• 1:09:57Speaker 00

  Yeah, everybody's saying the same underlying factors across all body systems and hopefully that helps, you know, make the message even more impactful.

• 1:10:04Dr. Mark Hyman?

  Thank you so much.

• 1:10:04Speaker 00

  Thank you.

• 1:10:06Dr. Mark Hyman?

  If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to the Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on the Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a

• 1:10:47Dr. Mark Hyman?

  substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at UltraWellnessCenter.com and request to become a patient. It's important to have someone in your corner who is a trained licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission Practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.

• 1:11:29Dr. Mark Hyman?

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