Contents

  1. Title Page
  2. Copyright Notice
  3. Dedication
  4. Note to Readers
  5. Introduction
  6. Part One: Estrogen: Your Brain and Body’s Conductor
  7. 1.   What Estrogen Does for Your Body and Brain
  8. Your Monthly Cycle
  9. The Life Cycle of Estrogen
  10. Women Vary
  11. Clearing the Air: The Difference Between Chemical and Bioidentical Hormones
  12. The Benefits and Safety of Bioidentical Hormones
  13. Your Health Journal
  14. 2.   Estrogen Is Not the Enemy
  15. Behind the Fear: A Brief History of HRT
  16. Isn’t It Natural to Lose Estrogen?
  17. Your Health Journal: You’re in Charge
  18. 3.   The Interplay of Hormones
  19. Knowing What to Look For
  20. Progesterone
  21. Testosterone
  22. Estrogen’s Shepherd: SHBG
  23. Human Growth Hormone
  24. DHEA
  25. Pregnenolone
  26. Thyroid Hormone
  27. Your Health Journal: Keeping It All Straight
  28. Part Two: Estrogen Fallout
  29. 4.   When Estrogen Declines: The Cascade Effect
  30. Estrogen Deficiency and Cardiovascular Disease
  31. Inflammation and How It Disrupts Your Body
  32. Your Immune Response
  33. Memory, Cognitive Function, and Neurodegenerative Disease
  34. How Estrogen Affects Your Mood
  35. Stress: The Silent Menace
  36. Migraines
  37. Your Skeleton and Bones
  38. Your Health Journal: Check Your Medicine Cabinet
  39. 5.   The Truth About Estrogen and Breast Cancer
  40. The Risks Associated with Your Reproductive History
  41. The Genetic Risks for Breast Cancer: A Minority
  42. How Your Lifestyle Can Reduce or Increase Your Risk
  43. When Considering Diagnosis and Treatment
  44. The Pros and Cons of Mammograms
  45. Anti-Estrogen Cancer Medicines
  46. Your Health Journal: What Are Your Risks?
  47. Part Three: Getting What You Need for Your Best Self
  48. 6.   Pulling It All Together
  49. Taking Next Steps: Your Hormonal Profile
  50. Review Your Health History
  51. Finding the Right Physician
  52. Tests Before Beginning Bioidentical HRT
  53. Hormone Levels and Dosage Recommendations
  54. Your Health Journal: What Works Best for You
  55. 7.   Building Your Body with Food
  56. The Perils of the Western Diet
  57. Mediterranean Meets Keto
  58. The 30-30-30 Rule
  59. Four Rules for Healthy Weight
  60. Your Guide to Supplements
  61. Eating Right Throughout Your Life
  62. Your Health Journal: Mindful Eating
  63. 8.   A Four-Week Meal Plan
  64. 9.   Just a Little Exercise to Keep You Lively
  65. How Exercise Boosts Your Capacity for Wellness
  66. Think About Exercise in a New Way
  67. A Targeted Workout
  68. Take Time to Recover
  69. How Strenuous Is Too Strenuous?
  70. Eating and Snacking When You’re Active
  71. Planning Your Week of Exercise
  72. Your Health Journal: Track Your Activity
  73. 10. Burn Your Bra, and Other Words of Wisdom
  74. Why Bras Are Bad for You
  75. Reducing Chemicals and Toxins in Food
  76. Reducing Exposure in Household Products and Personal Care Products
  77. A Final Note
  78. Resources
  79. Bibliography
  80. Acknowledgments
  81. Index
  82. About the Author
  83. Copyright