What 4 Leading Women’s Health Experts Want You to Know About Your Hormones, Energy & Longevity
- Rianne Hottinga
- Nov 27, 2025
- 11 min read
A practical guide for female founders and executives who are done ignoring their health
If you're between 35 and 50, running a business, and feeling like your body isn't cooperating the way it used to—irregular periods, unexplained fatigue, mood swings, weight gain that won't budge—you're not alone. And more importantly, you're not crazy.
I recently analyzed two groundbreaking podcast episodes from the Diary of a CEO featuring four leading women's health experts discussing everything from hormones and menstrual health to exercise, nutrition, and longevity. What they shared should be required listening for every woman in this age group.
However, like many of you, you probably don't have the time to watch two episodes that are over four hours long. That's why I, wiht some help of AI, created this summary for my one-on-one clients and for you.
Watch the full episodes here:
This post is a comprehensive summary of both episodes, distilled into actionable insights you can implement this week. I've also added practical implementation details and standard medical guidelines to make the expert advice immediately usable for busy entrepreneurs like you.
The Experts
Dr. Stacey Sims – Exercise physiologist & sports medicine specialist
Dr. Natalie Crawford – Fertility specialist & board-certified OBGYN
Dr. Mary Claire Haver – OBGYN & menopause specialist
Dr. Vonda Wright – Orthopedic surgeon & longevity researcher
Combined experience: 80+ years in women's health.
The Wake-Up Call: Why Women's Health Has Been Ignored
From the podcast:
Women are 51% of the population but are treated like a "niche product" in healthcare and research. Here are the shocking statistics the experts shared:
Less than 1% of $450 billion in health research funding goes to women over 40
Women live 6 years longer than men but spend 20% more of our lives in poor health
We're 2x more likely to develop mental health disorders
We're 2x more likely to end up in nursing homes
Women weren't required to be included in clinical studies until 1993
The result? Most medical research, drug dosing, and treatment protocols are based on male physiology. Even aspirin dosing for heart attacks was never tested on women.
Why this matters to you: The health advice you've been following may not be designed for your body.
Your Menstrual Cycle Is Not Just About Fertility
What the Experts Said
"If you don't have a period, it's very harmful to long-term health, brain health, mental health." – Dr. Stacey Sims
Your menstrual cycle is a vital sign of your overall health—not just your fertility. It reflects the health of your brain, bones, cardiovascular system, metabolism, and immune function.
Normal cycle range: 25-35 days (only 13% of women have the textbook 28-day cycle)
Red flags to watch for:
Cycles shorter than 25 days or longer than 35 days
Unpredictable timing (can't predict within 3-4 days)
Very heavy bleeding (soaking through protection in less than 2 hours)
Severe pain that interferes with daily life
Missing periods (when not pregnant or on hormonal contraception)
What You Can Do
✅ Action from the podcast: Track your cycle for 3 months. Note the day bleeding starts, flow intensity, pain levels, and mood/energy changes.
💡 My addition: Use a cycle tracking app like Flo or Clue to make this easier. If you see red flags for 2+ months, book an appointment with a women's health specialist.
The Supplement Every Woman Should Consider: Creatine
What the Experts Said
"Creatine isn't just for bodybuilders. It's used in every fast energetic process in your body—brain, heart, gut, muscle." – Dr. Stacey Sims
The podcast revealed that:
•Women have only 70-80% of the creatine stores that men have
•Creatine helps with: brain function, mood, energy, IBS/gut symptoms, concussion recovery, and fatigue
•It's especially beneficial during perimenopause and menopause
•One expert shared a story of faster recovery from a traumatic brain injury using creatine
Recommended dosage from the podcast:
0.3-0.4 grams per kilogram of body weight
For a 60kg (132lb) woman: approximately 20 grams per day for therapeutic benefits
Maintenance dose: 5 grams daily
What You Can Do
✅ Action from the podcast: Start taking creatine monohydrate (the most researched form). Mix 5g in water, coffee, or a smoothie daily.
💡 My addition: Look for pure creatine monohydrate powder at any supplement store. It's inexpensive and one of the most well-researched supplements available.
Your Iron Levels Are Probably Too Low
What the Experts Said
"We are looking for 60 to 100 for a ferritin level to be considered optimal, very different than the baseline for keeping you out of hospital versus you functioning at your absolute best." – Dr. Mary Claire Haver
The experts explained that:
Menstruating women are often iron deficient
Standard lab "normal" ferritin is 20 ng/mL—but that's survival level, not optimal
Optimal ferritin for performance and wellness: 60-100 ng/mL
Low iron causes fatigue, mood changes, cognitive impairment, and contributes to PMDD
30% of women aged 15-49 worldwide are anemic, with iron deficiency being the leading cause
What You Can Do
✅ Action from the podcast: Request a ferritin test at your next doctor's appointment. Ask for the actual number, not just "normal."
💡 My addition: If your doctor dismisses this request, consider finding a functional medicine doctor or women's health specialist who understands optimal ranges vs. just "normal."
Exercise Differently: You're Not a Small Man
What the Experts Said
"Women have more endurance fibers; men have more fast-twitch fibers." – Dr. Stacey Sims
The podcast explained that women's bodies are fundamentally different:
Your hormonal cycle affects performance:
Days 7-14 (late follicular phase): Estrogen is high → peak physical and cognitive performance → schedule hard workouts, important meetings, difficult conversations
Days 15-28 (luteal phase): Progesterone rises → increased fatigue, appetite, heart rate → prioritize recovery, yoga, walking
"Exercise for your old lady body. I'm exercising to be in a bigger body because I know my mother and grandmother's health trajectory." – Dr. Vonda Wright
The focus should shift from aesthetics to strength, mobility, and longevity.
Critical insight: "Losing your period is actually a sign of failure of your sport or athletic endeavor, not success." Overtraining + under-eating = hormonal dysfunction and long-term health damage.
What You Can Do
✅ Action from the podcast:
Schedule strength training 2-3x per week (builds bone density, improves insulin sensitivity, supports metabolism)
Add high-intensity interval training (HIIT) 1-2x per week (triggers anti-inflammatory and growth hormone responses)
Align intensity with your cycle: harder workouts in follicular phase, more recovery in luteal phase
💡 My addition: If you're new to strength training, hire a trainer for 3-5 sessions to learn proper form. Focus on compound movements: squats, deadlifts, push-ups, rows.
Nutrition: What Actually Matters
What the Experts Said
"The best way to decrease inflammation in your body is going to be to start by focusing on your gut." – Dr. Natalie Crawford
The podcast emphasized:
Plant-forward, fiber-rich diet (supports gut health and estrogen metabolism)
Avoid ultra-processed foods (increase inflammation and insulin resistance)
Eat regular meals; avoid prolonged fasting or skipping breakfast (disrupts cortisol and appetite hormones)
Anti-inflammatory focus (chronic inflammation disrupts hormonal signaling)
"You can influence the severity of the symptoms that you experience with [PCOS]. Even if you don't cause your disease, choices you make can make it absolutely better or worse." – Dr. Natalie Crawford
What You Can Do
✅ Action from the podcast:
Build meals around organic vegetables, quality protein, and whole foods
Prioritize fiber-rich foods (fruits, vegetables, beans, lentils, seeds)
Eat breakfast within 1-2 hours of waking
Focus on anti-inflammatory foods (omega-3 rich fish, leafy greens, berries)
💡 My addition: Aim for 30g of fiber daily and 100-120g of protein (these are standard nutritional guidelines that support the podcast's principles).
Sleep: The Non-Negotiable Foundation
What the Experts Said
"Sleep sets the stage for your entire day. If you start the day in a sleep deficit, you're starting out stressed, inflamed, insulin resistant. There's going to be no behaviors you can do during the day that are going to overcome the deficit." – Dr. Stacey Sims
The experts were unanimous: sleep is the first pillar you must address before anything else.
Key insights from the podcast:
You cannot invoke any metabolic or body composition change without adequate sleep
Women who get less sleep take longer to get pregnant and have higher rates of infertility
Men who get less sleep have lower sperm parameters and lower testosterone
Estrogen is critical for sleep patterns – 80% of women in midlife have disrupted sleep
Many women wake up at 3:00-3:30 AM due to plummeting blood sugar or hormonal fluctuations
Sleep is when your body fights inflammation and insulin resistance
"Sleep is the most metabolically active time. Your brain is getting rid of toxins. The body is able to settle and get rid of toxins." – Dr. Mary Claire Haver
The Sleep-Hormone Connection
During perimenopause and menopause, declining estrogen disrupts sleep architecture. The loss of progesterone (which has calming GABA-like effects) makes it harder to stay asleep.
Common sleep disruptors:
Hot flashes and night sweats
Hormonal fluctuations causing 3 AM wake-ups
Stress and elevated cortisol
Blood sugar crashes (from under-eating or poor meal timing)
Sleep apnea (over 50% of women are undiagnosed)
What You Can Do
✅ Action from the podcast:
Prioritize 7-9 hours of actual sleep (not just time in bed)
Stop eating 3 hours before bed (allows parasympathetic activation for deep sleep)
Align with circadian rhythm – go to bed when you feel sleepy (around 9-10 PM for most women)
Address hormonal sleep disruption – if you're waking at 3 AM consistently after trying lifestyle changes, talk to your doctor about:
Progesterone supplementation (helps with sleep quality)
Low-dose estrogen (if in perimenopause)
Sleep apnea evaluation (women present differently than men – often just waking up at night, not snoring)
Sleep hygiene basics from the podcast:
Remove phone from bedroom
Use earplugs if needed
Keep room dark and cool
Consider L-theanine (works on GABA receptors for parasympathetic activation)
Magnesium can help, especially during menstruation
Melatonin caution: The experts warned that chronic melatonin use can suppress your brain's ability to make its own melatonin. If you use it, take it 30 minutes before bed and allow yourself the restful moment when it kicks in.
💡 My addition: Aim for a room temperature of 16-19°C (60-67°F) for optimal sleep quality.
Stress Management: Your Hormones' Worst Enemy
What the Experts Said
"Chronic stress is associated with higher rates of pregnancy loss, irregular cycles, and accelerated aging." – Dr. Natalie Crawford
Stress isn't just mental – it's hormonal. When cortisol is chronically elevated, it disrupts every other hormone system in your body.
From the podcast:
Chronic stress contributes to insulin resistance, weight gain, and inflammation
High stress environments (100-hour work weeks, limited sleep) make hormonal conditions worse
Stress management is a non-negotiable for fertility, menstrual health, and menopause
Women in high-capacity, high-stress careers experience more hormonal dysfunction
"We need to actively work to decrease stress. That is not 'I'm just going to live a stress-free life.' That's creating practices." – Dr. Natalie Crawford
What You Can Do
✅ Action from the podcast:
Create stress detox practices – whether environmental or relational
Build in quiet times for destress
Prioritize sleep (see above section)
Exercise appropriately (not over-training, which adds stress)
Eat regularly (skipping meals elevates cortisol)
💡 My addition: Consider practices like breathwork, meditation, nature walks, or therapy to actively manage stress rather than just accepting it as "part of entrepreneurship."
Environmental Toxins: The Hidden Hormone Disruptors
What the Experts Said
"There's a link between environmental toxins and early menopause." – Dr. Mary Claire Haver
The experts discussed how endocrine-disrupting chemicals (EDCs) in our environment affect hormonal health, fertility, and menopause timing.
Key insights:
EDCs change how our endocrine system works
Microplastics deposit in our bodies and can cause fibrosis (even in ovaries)
BPA (in plastics and thermal receipt paper) is linked to earlier menopause
Women exposed to higher levels of toxins may go into menopause earlier
"We can't avoid them all, but we can make active decisions to live a less toxic life"
Common sources:
Plastics (food containers, water bottles)
Cosmetics and personal care products
Kitchen products (non-stick cookware)
Thermal receipt paper
Processed foods
What You Can Do
✅ Action from the podcast:
•Switch to glass or stainless steel for food storage and water bottles
•Choose clean cosmetics and personal care products (check EWG's Skin Deep database)
•Avoid thermal receipts or handle minimally
•Filter your water
•Choose organic when possible for high-pesticide foods
💡 My addition: Start with one category (like water bottles or cosmetics) rather than trying to overhaul everything at once. Progress over perfection. I bought two filtration systems for our drinking water, both with reverse osmosis: one countertop and one installation for under the sink.
Perimenopause: The Transition No One Talks About
What the Experts Said
"Perimenopause transition, we have a 40% increase in mental health changes." – Dr. Mary Claire Haver
The experts explained that perimenopause is the transitional phase before menopause, marked by:
Unpredictable hormone production
Irregular cycles
Fluctuating estrogen and progesterone
Common symptoms:
Hot flashes and night sweats
Mood swings, depression, anxiety
Sleep disturbances
Weight gain (especially around midsection)
Brain fog
Low libido
"Low-dose estrogen in the luteal phase can be very effective in targeting after ovulation... treating the root cause." – Dr. Mary Claire Haver
The podcast discussed how hormone replacement therapy (HRT) and low-dose estrogen supplementation can alleviate symptoms and support bone and brain health.
What You Can Do
✅ Action from the podcast: If you're experiencing 3+ perimenopause symptoms, schedule an appointment with a menopause specialist to discuss hormone therapy options.
💡 My addition: Not all doctors are trained in menopause care. Seek out a specialist who stays current with research.
The Longevity Paradox: Living Longer But Sicker
What the Experts Said
"Women live 6 years longer than men but spend 20% more of their lives in poor health with chronic disease or mental health disorders." – Dr. Vonda Wright
The experts emphasized that:
Women are 2x more likely to lose long-term independence due to frailty or dementia
Muscle and bone health are critical for maintaining independence
Peak bone mass is built between ages 15-25—but it's never too late to strengthen
"If I save your mobility, I'm going to save you from the ravages of chronic disease." – Dr. Vonda Wright
What You Can Do
✅ Action from the podcast: Prioritize strength training and weight-bearing exercise NOW to build and maintain muscle and bone density.
💡 My addition: Think of exercise as your longevity insurance policy. You're not training for aesthetics—you're training to stay independent, mobile, and vibrant for the next 30-40 years.
Your Quick-Start Action Plan
Based on the podcast insights, here's what you can do this week:
Week 1: Information Gathering
Start tracking your menstrual cycle (download an app today)
Schedule bloodwork (request ferritin, vitamin D, thyroid panel, fasting insulin)
Buy creatine monohydrate and start taking 5g daily
Week 2: Movement
Schedule 2-3 strength training sessions (hire a trainer or find a class)
Add 1 HIIT workout (20-30 minutes)
Track your energy levels across your cycle
Week 3: Nutrition
Meal prep protein and vegetables for the week
Add fiber-rich foods to every meal
Eat breakfast within 1-2 hours of waking
Week 4: Evaluate & Adjust
Review your cycle tracking data (any red flags?)
Get bloodwork results (are you in optimal ranges?)
Adjust exercise intensity based on cycle phase
The Bottom Line
Our health is not a luxury—it's the foundation of everything we've built. As a founder, entrepreneur, or executive, you can't afford to ignore the signals your body is sending.
The experts made it clear: women's health has been understudied, underfunded, and misunderstood. But you don't have to accept that. You can be your own best advocate.
Start with one action from this guide. Track your cycle. Get your ferritin tested. Start taking creatine. Add strength training to your week.
Small, consistent actions compound into transformative results.
Our businesses need us healthy. Our family needs us healthy. We deserve to feel healthy.
Resources
Podcast Episodes: Diary of a CEO - Women's Health Panel (2-part series with Dr. Stacey Sims, Dr. Natalie Crawford, Dr. Mary Claire Haver, Dr. Vonda Wright)
What came from the podcast:
All expert quotes and statistics
Creatine dosing and benefits
Ferritin optimal ranges
Cycle-based exercise principles
Nutrition philosophy (plant-forward, anti-inflammatory, avoid fasting)
Perimenopause mental health statistics
Longevity statistics
What I added for actionability:
Specific protein and fiber targets (standard nutritional guidelines)
Thyroid and metabolic blood test recommendations (standard screening for this age group)
Weekly exercise template structure (based on podcast principles)
4-week action plan (implementation framework)
Supplement dosages for omega-3s and magnesium (standard recommendations, not in podcast)
Share this with a woman who needs to hear it. Let's change the conversation around women's health—together.
Disclaimer: This blog post is for educational purposes only and is not medical advice. The information is based on a podcast featuring credentialed health experts and standard medical guidelines. Always consult with your healthcare provider before making changes to your health routine, especially regarding supplements and hormone therapy.
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