January 2, 2025 • 11 mins
Estrogen Metabolism: Key to Thriving During Menopause
In this episode of Joyful Menopause, host Lynda Enright delves into estrogen metabolism and its significant impact on menopause symptoms such as hot flashes, mood swings, and weight gain. Lynda emphasizes the importance of diet, lifestyle, environmental factors, genetics, and gut health in managing estrogen effectively. She shares six science-backed strategies, including eating cruciferous vegetables, increasing fiber intake, and exercising regularly. The episode concludes with the success story of Denise, a client who transformed her health through targeted dietary and lifestyle changes.
00:00 Introduction to Menopause and Estrogen Metabolism
01:42 Understanding Estrogen Metabolism
04:27 Factors Affecting Estrogen Metabolism
05:45 Science-Backed Strategies for Better Estrogen Management
09:41 Client Success Story: Denise's Transformation
11:40 Conclusion and Final Thoughts
When you're ready, here are 3 ways I can help you to feel your best during perimenopause and menopause:
1. Want more science-backed health tips? Click here to sign up for my free weekly newsletter for practical advice on navigating menopause with confidence:
2. Click here to get the free guide: 5 Natural Ways To Reduce Menopause Symptoms.
2. For more information about Lynda and how she supports women on their health journey, click here to learn more.
3. Interested in seeing if nutrition coaching with Lynda is right for you? Click here to book a free discovery call with Lynda.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Menopause isn't just aboutdeclining estrogen levels.
(00:03):
It's about how your body managesand metabolizes it.
And mastering this process couldbe one of the keys to thriving
in midlife.
Hello and welcome to JoyfulMenopause, where we explore the
science and strategies behindthriving in midlife.
Today, we're diving into a topicthat's crucial for every woman
navigating perimenopause andmenopause, estrogen metabolism.
(00:26):
Did you know that how your bodyprocesses estrogen can make or
break your experience duringmenopause?
You've maybe heard of estrogenfor your reproductive health,
but it also influences yourmood, energy levels, weight, and
even your risk for certaindiseases.
And here's the thing, when yourbody doesn't metabolize estrogen
effectively, it can lead tosymptoms like hot flashes,
(00:48):
fatigue, and brain fog, or evenincrease your risk for long term
health risks.
But there's good news.
You have more control over thisprocess than you might think.
The foods you eat, the lifestylechoices you make, and even the
way you move your body can allplay a key role in helping your
body to handle estrogen better.
Today, I'm going to help you tounderstand what is going on in
(01:10):
your body and the small butpowerful steps you can take
toward feeling your best.
And at the end, I will tell youa story about my client Denise
and what she did to get her bodyworking at its best.
So let's get started.
Menopause doesn't have to feellike you are living in someone
else's body.
Your host, Lynda Enright, hasspent the last 25 years helping
women to thrive in midlife.
(01:31):
Here you'll find science basedpractical advice that you can
start using today to get realresults for your health.
Welcome to Joyful Menopause.
Today, we are talking aboutestrogen metabolism because
estrogen is the foundation ofyour hormonal balance during
this stage of life.
Let's unpack how it works andmore importantly, what you can
(01:52):
do to support your body throughthis transition.
Before we dive in, I want tostart by pointing out that diet
is a critical factor that oftengets overlooked.
The foods you choose play a keyrole in balancing your hormones
and ensuring they're metabolizedeffectively.
During menopause, your body isalready navigating significant
hormonal shifts.
Supporting it with nutrientdense foods can make a world of
(02:15):
difference.
Think of your diet as a tool tohelp your body maintain
equilibrium during this time.
Let's start with the basics.
What is estrogen metabolism?
Estrogen metabolism might soundcomplicated, but let me break it
down into simple terms.
Your liver is the central hubfor processing estrogen.
You can think of it like a twostep cleaning process your body
(02:36):
uses to manage estrogen and keepthings running smoothly.
So phase one is sort of likesorting through a pile of stuff
in your house.
In this phase, your liver takesestrogen and breaks it into
small pieces.
These smaller pieces are calledmetabolites, but these
metabolites, they're not allcreated equal.
So this is what's important.
You have three different types.
One type called two hydroxyestrone is like the safe pile.
(03:00):
It doesn't cause much harm.
It's easy for your body tohandle.
The second type is 16 alphahydroxy estrone.
And it's like a pile of itemsthat, could be risky if left
unchecked, and they can promotetissue growth that might lead to
problems like cancer.
The third type, 4hydroxyestrone, is more like the
(03:21):
danger pile because it candamage your cells if not
properly managed.
So once this phase one happens,this sorting is done, then the
second phase is like packing upthe piles of stuff and taking
them out of your house for good.
So your liver neutralizes therisky and harmful metabolites by
adding tags to them, sort ofmarks them, and these tags make
(03:43):
those metabolites water solubleso they can just get safely
flushed out through your urineor bile.
So if either phase one or phasetwo isn't working well, it's
like leaving those risky ordangerous piles in your house.
and they can create imbalances.
They can lead to harmful effectsand even get recirculated into
your body.
So by supporting your liver andproviding the right tools
(04:05):
through foods and nutrients andhealthy habits, you help to make
sure these processes workefficiently keeping your hormone
balance in check.
When these phases work well,your body keeps a healthy
balance of estrogen and clearsharmful forms effectively.
But when they don't, it cancontribute to hormone
imbalances, higher cancer risksand symptoms like mood swings
(04:26):
weight gain, and fatigue.
Now there are a lot of thingsthat affect how efficiently your
body processes estrogen.
Number one is your lifestylechoices.
Things like a poor diet, excessalcohol, obesity, and lack of
exercise can all disrupt thisbalance.
Number two, environmentalfactors.
Exposure to chemicals likepesticides, industrial
pollutants, and hormones inanimal products can increase
(04:48):
estrogen levels.
And number three genetics, yourunique genetic makeup plays a
role in how your livermetabolizes estrogen.
And number four, one area thatis often overlooked is the
health of your gut.
Your gut contains bacteria thatinfluences estrogen metabolism,
imbalances in your gutmicrobiome can cause estrogen to
(05:08):
re enter circulation, throwingoff your hormone balance, which
is why in my Joyful Menopausecoaching program, we are always
working on the health of yourgut.
Today, we are talking aboutestrogen metabolism and how its
balance can impact the symptomsyou might be experiencing in
perimenopause and menopause.
And what I think is so amazingis that you have a lot of
control over how all this worksby the choices you make every
(05:31):
day in your diet and exercise.
In just a bit, I'll tell youabout how my client Denise made
changes that really transformedher health.
You can help your body manageestrogen more effectively during
perimenopause and menopause.
I have six science backedstrategies that will help your
body to effectively manageestrogen to help you feel better
(05:52):
and prevent disease in thefuture.
Number one.
Eat cruciferous vegetables.
Foods like broccoli,cauliflower, and kale are rich
in compounds that are helpful todetoxify your liver.
If you like the science of it,they're the compounds indol 3
carbinol and diindolmethane orDIM.
You've maybe heard of DIM.
That's something that I heartalked about.
(06:12):
So try adding a handful of kaleto your morning smoothie or mix
kale into your salad.
Roast cauliflower as a side dishor use broccoli in a stir fry
for an easy, delicious meal.
Number two, increase fiberintake fiber helps remove excess
estrogen through your digestivesystem.
When you're experiencingconstipation, estrogen can end
(06:33):
up hanging out in your bodylonger recirculating, and that's
not great for your health.
So by adding fiber, you can helpto move your bowels and along
with it, excess estrogen, youcan sprinkle ground flax seeds
on your yogurt or oatmeal, oradd them to your favorite baking
recipes for a nutrient boost.
Fiber is really about fruits andvegetables aiming for six to 10
(06:54):
servings a day of fruits andvegetables, mostly vegetables.
And you'll be doing a great jobto get lots of nourishing fiber.
Number three, incorporateantioxidants.
There are some specific vitaminsA, C, and E along with plant
chemicals like carotenoids,isoflavones, lycopene, and
polyphenols that can helpneutralize harmful estrogen
(07:14):
metabolites.
So start your day with a cup ofgreen tea or use turmeric to
season soups or roastingvegetables.
Add blueberries to yourbreakfast.
Use onions and mushrooms in asheet pan meal or have a side of
spinach salad for lots ofcolorful and powerful
antioxidant nutrients.
Number four.
Prioritize gut health.
Probiotics and prebiotics canreduce the reabsorption of
(07:38):
estrogen in your gut, includingprebiotic rich foods like
bananas, onions, or garlic inyour meals and enjoy probiotic
rich options like good qualityyogurt without artificial
sweeteners or a lot of addedsugar or fermented vegetables
such as kimchi or sauerkraut.
Number five, support liverdetoxification nutrients like B
(07:58):
vitamins, magnesium andglutathione support the liver's
detox process.
This is why in my JoyfulMenopause coaching program, we
start by testing nutrient levelsto see what your levels are to
be able to help to support theseprocesses.
You could add rosemary toroasted potatoes or meats, or
include citrus zest in dressingsor baked goods for a flavorful
(08:19):
way to support detoxification.
Eggs, avocados, legumes, theseare all good sources of B
vitamins.
And number six, lastly, exerciseregularly.
Physical activity helps balancehormones and maintain a healthy
weight, both of which supportbetter estrogen metabolism, a
brisk 30 minute walk, a yogasession, or a dance class are
(08:40):
all great ways to keep movingwithout over complicating your
routine.
You might be wondering whyfocusing so much on estrogen
metabolism is important duringthis phase of life.
As you approach menopause, yourestrogen levels fluctuate and
eventually they decline, and sohow your body handles the
estrogen becomes even morecritical.
Poor metabolism can amplifysymptoms like hot flashes,
(09:02):
weight gain, and mood swings.
More importantly, supportinghealthy estrogen metabolism can
reduce your risk of long termissues like osteoporosis,
cardiovascular disease, andhormone sensitive cancers.
Taking care of your estrogenmetabolism is about more than
managing symptoms.
It's about empowering yourselffor a healthier future.
Small changes in your diet andlifestyle can make a huge
(09:24):
difference.
And if you're looking for waysto make it easier to incorporate
some of these diet changes todetoxify your liver and support
your gut health, go to thecomments to download my free
guide, 20 ways to nourish withfruits and vegetables and it
you'll find easy ways to bump upthe nutrition in your diet for
your best health.
And before we go, I want to tellyou a story about my client
Denise and how she used thisinformation to really transform
(09:48):
her health.
When Denise first came to me,she was feeling defeated.
Menopause had brought on a hostof symptoms that were
interfering with her daily life.
Abdominal weight gain,constipation, hot flashes, and
sleepless nights that left herexhausted.
She told me she just didn't feellike herself anymore, and no
matter what she tried, nothingseemed to help.
Together, we took a closer lookat her diet and lifestyle.
(10:10):
And I explained to her howinflammation, nutrient
imbalances, and gut health canall impact menopause symptoms,
and how just a few targetedchanges could really make a big
difference.
Denise committed to improvingher diet.
We focused on reducinginflammation and optimizing
nutrients to support her guthealth and liver detox.
And one of her biggest goals wasto increase her intake of fruits
(10:31):
and vegetables because shedidn't feel like she was doing
great with that.
She was eating maybe two orthree servings a day and she got
to consistently getting at leastsix servings and usually even
more.
The results were really amazing.
Within just a few weeks, Denisestarted to notice changes.
Her constipation was the firstto improve, bringing her finally
a sense of relief and moreenergy.
(10:52):
Soon after, she realized her hotflashes weren't as frequent or
intense.
And as her hot flashes subsided,her sleep improved as well, and
she was finally getting the restthat her body desperately
needed.
Then, to Denise's relief, thescale began to move.
For the first time in years,Denise started to feel like
herself in her body.
She felt her confidence andoptimism returning.
(11:14):
Denise's story is a powerfulreminder that small, intentional
changes can lead to lifechanging results.
By prioritizing her health, shewas able to take control of her
symptoms and feel like herselfagain.
If you're struggling withmenopause symptoms, know that
there is hope.
Simple steps like improving yourdiet and addressing inflammation
can make a world of difference.
(11:34):
Denise's journey shows thathealing starts with the right
approach, and I'm here to helpyou take that first step.
Thanks for joining me today.
If you found this episodehelpful, subscribe below or
share it with a friend andremember your health deserves
your attention until next time,take care and be well.
Menopause isn't just aboutdeclining estrogen levels.
(00:03):
It's about how your body managesand metabolizes it.
And mastering this process couldbe one of the keys to thriving
in midlife.
Hello and welcome to JoyfulMenopause, where we explore the
science and strategies behindthriving in midlife.
Today, we're diving into a topicthat's crucial for every woman
navigating perimenopause andmenopause, estrogen metabolism.
(00:26):
Did you know that how your bodyprocesses estrogen can make or
break your experience duringmenopause?
You've maybe heard of estrogenfor your reproductive health,
but it also influences yourmood, energy levels, weight, and
even your risk for certaindiseases.
And here's the thing, when yourbody doesn't metabolize estrogen
effectively, it can lead tosymptoms like hot flashes,
(00:48):
fatigue, and brain fog, or evenincrease your risk for long term
health risks.
But there's good news.
You have more control over thisprocess than you might think.
The foods you eat, the lifestylechoices you make, and even the
way you move your body can allplay a key role in helping your
body to handle estrogen better.
Today, I'm going to help you tounderstand what is going on in
(01:10):
your body and the small butpowerful steps you can take
toward feeling your best.
And at the end, I will tell youa story about my client Denise
and what she did to get her bodyworking at its best.
So let's get started.
Menopause doesn't have to feellike you are living in someone
else's body.
Your host, Lynda Enright, hasspent the last 25 years helping
women to thrive in midlife.
(01:31):
Here you'll find science basedpractical advice that you can
start using today to get realresults for your health.
Welcome to Joyful Menopause.
Today, we are talking aboutestrogen metabolism because
estrogen is the foundation ofyour hormonal balance during
this stage of life.
Let's unpack how it works andmore importantly, what you can
(01:52):
do to support your body throughthis transition.
Before we dive in, I want tostart by pointing out that diet
is a critical factor that oftengets overlooked.
The foods you choose play a keyrole in balancing your hormones
and ensuring they're metabolizedeffectively.
During menopause, your body isalready navigating significant
hormonal shifts.
Supporting it with nutrientdense foods can make a world of
(02:15):
difference.
Think of your diet as a tool tohelp your body maintain
equilibrium during this time.
Let's start with the basics.
What is estrogen metabolism?
Estrogen metabolism might soundcomplicated, but let me break it
down into simple terms.
Your liver is the central hubfor processing estrogen.
You can think of it like a twostep cleaning process your body
(02:36):
uses to manage estrogen and keepthings running smoothly.
So phase one is sort of likesorting through a pile of stuff
in your house.
In this phase, your liver takesestrogen and breaks it into
small pieces.
These smaller pieces are calledmetabolites, but these
metabolites, they're not allcreated equal.
So this is what's important.
You have three different types.
One type called two hydroxyestrone is like the safe pile.
(03:00):
It doesn't cause much harm.
It's easy for your body tohandle.
The second type is 16 alphahydroxy estrone.
And it's like a pile of itemsthat, could be risky if left
unchecked, and they can promotetissue growth that might lead to
problems like cancer.
The third type, 4hydroxyestrone, is more like the
(03:21):
danger pile because it candamage your cells if not
properly managed.
So once this phase one happens,this sorting is done, then the
second phase is like packing upthe piles of stuff and taking
them out of your house for good.
So your liver neutralizes therisky and harmful metabolites by
adding tags to them, sort ofmarks them, and these tags make
(03:43):
those metabolites water solubleso they can just get safely
flushed out through your urineor bile.
So if either phase one or phasetwo isn't working well, it's
like leaving those risky ordangerous piles in your house.
and they can create imbalances.
They can lead to harmful effectsand even get recirculated into
your body.
So by supporting your liver andproviding the right tools
(04:05):
through foods and nutrients andhealthy habits, you help to make
sure these processes workefficiently keeping your hormone
balance in check.
When these phases work well,your body keeps a healthy
balance of estrogen and clearsharmful forms effectively.
But when they don't, it cancontribute to hormone
imbalances, higher cancer risksand symptoms like mood swings
(04:26):
weight gain, and fatigue.
Now there are a lot of thingsthat affect how efficiently your
body processes estrogen.
Number one is your lifestylechoices.
Things like a poor diet, excessalcohol, obesity, and lack of
exercise can all disrupt thisbalance.
Number two, environmentalfactors.
Exposure to chemicals likepesticides, industrial
pollutants, and hormones inanimal products can increase
(04:48):
estrogen levels.
And number three genetics, yourunique genetic makeup plays a
role in how your livermetabolizes estrogen.
And number four, one area thatis often overlooked is the
health of your gut.
Your gut contains bacteria thatinfluences estrogen metabolism,
imbalances in your gutmicrobiome can cause estrogen to
(05:08):
re enter circulation, throwingoff your hormone balance, which
is why in my Joyful Menopausecoaching program, we are always
working on the health of yourgut.
Today, we are talking aboutestrogen metabolism and how its
balance can impact the symptomsyou might be experiencing in
perimenopause and menopause.
And what I think is so amazingis that you have a lot of
control over how all this worksby the choices you make every
(05:31):
day in your diet and exercise.
In just a bit, I'll tell youabout how my client Denise made
changes that really transformedher health.
You can help your body manageestrogen more effectively during
perimenopause and menopause.
I have six science backedstrategies that will help your
body to effectively manageestrogen to help you feel better
(05:52):
and prevent disease in thefuture.
Number one.
Eat cruciferous vegetables.
Foods like broccoli,cauliflower, and kale are rich
in compounds that are helpful todetoxify your liver.
If you like the science of it,they're the compounds indol 3
carbinol and diindolmethane orDIM.
You've maybe heard of DIM.
That's something that I heartalked about.
(06:12):
So try adding a handful of kaleto your morning smoothie or mix
kale into your salad.
Roast cauliflower as a side dishor use broccoli in a stir fry
for an easy, delicious meal.
Number two, increase fiberintake fiber helps remove excess
estrogen through your digestivesystem.
When you're experiencingconstipation, estrogen can end
(06:33):
up hanging out in your bodylonger recirculating, and that's
not great for your health.
So by adding fiber, you can helpto move your bowels and along
with it, excess estrogen, youcan sprinkle ground flax seeds
on your yogurt or oatmeal, oradd them to your favorite baking
recipes for a nutrient boost.
Fiber is really about fruits andvegetables aiming for six to 10
(06:54):
servings a day of fruits andvegetables, mostly vegetables.
And you'll be doing a great jobto get lots of nourishing fiber.
Number three, incorporateantioxidants.
There are some specific vitaminsA, C, and E along with plant
chemicals like carotenoids,isoflavones, lycopene, and
polyphenols that can helpneutralize harmful estrogen
(07:14):
metabolites.
So start your day with a cup ofgreen tea or use turmeric to
season soups or roastingvegetables.
Add blueberries to yourbreakfast.
Use onions and mushrooms in asheet pan meal or have a side of
spinach salad for lots ofcolorful and powerful
antioxidant nutrients.
Number four.
Prioritize gut health.
Probiotics and prebiotics canreduce the reabsorption of
(07:38):
estrogen in your gut, includingprebiotic rich foods like
bananas, onions, or garlic inyour meals and enjoy probiotic
rich options like good qualityyogurt without artificial
sweeteners or a lot of addedsugar or fermented vegetables
such as kimchi or sauerkraut.
Number five, support liverdetoxification nutrients like B
(07:58):
vitamins, magnesium andglutathione support the liver's
detox process.
This is why in my JoyfulMenopause coaching program, we
start by testing nutrient levelsto see what your levels are to
be able to help to support theseprocesses.
You could add rosemary toroasted potatoes or meats, or
include citrus zest in dressingsor baked goods for a flavorful
(08:19):
way to support detoxification.
Eggs, avocados, legumes, theseare all good sources of B
vitamins.
And number six, lastly, exerciseregularly.
Physical activity helps balancehormones and maintain a healthy
weight, both of which supportbetter estrogen metabolism, a
brisk 30 minute walk, a yogasession, or a dance class are
(08:40):
all great ways to keep movingwithout over complicating your
routine.
You might be wondering whyfocusing so much on estrogen
metabolism is important duringthis phase of life.
As you approach menopause, yourestrogen levels fluctuate and
eventually they decline, and sohow your body handles the
estrogen becomes even morecritical.
Poor metabolism can amplifysymptoms like hot flashes,
(09:02):
weight gain, and mood swings.
More importantly, supportinghealthy estrogen metabolism can
reduce your risk of long termissues like osteoporosis,
cardiovascular disease, andhormone sensitive cancers.
Taking care of your estrogenmetabolism is about more than
managing symptoms.
It's about empowering yourselffor a healthier future.
Small changes in your diet andlifestyle can make a huge
(09:24):
difference.
And if you're looking for waysto make it easier to incorporate
some of these diet changes todetoxify your liver and support
your gut health, go to thecomments to download my free
guide, 20 ways to nourish withfruits and vegetables and it
you'll find easy ways to bump upthe nutrition in your diet for
your best health.
And before we go, I want to tellyou a story about my client
Denise and how she used thisinformation to really transform
(09:48):
her health.
When Denise first came to me,she was feeling defeated.
Menopause had brought on a hostof symptoms that were
interfering with her daily life.
Abdominal weight gain,constipation, hot flashes, and
sleepless nights that left herexhausted.
She told me she just didn't feellike herself anymore, and no
matter what she tried, nothingseemed to help.
Together, we took a closer lookat her diet and lifestyle.
(10:10):
And I explained to her howinflammation, nutrient
imbalances, and gut health canall impact menopause symptoms,
and how just a few targetedchanges could really make a big
difference.
Denise committed to improvingher diet.
We focused on reducinginflammation and optimizing
nutrients to support her guthealth and liver detox.
And one of her biggest goals wasto increase her intake of fruits
(10:31):
and vegetables because shedidn't feel like she was doing
great with that.
She was eating maybe two orthree servings a day and she got
to consistently getting at leastsix servings and usually even
more.
The results were really amazing.
Within just a few weeks, Denisestarted to notice changes.
Her constipation was the firstto improve, bringing her finally
a sense of relief and moreenergy.
(10:52):
Soon after, she realized her hotflashes weren't as frequent or
intense.
And as her hot flashes subsided,her sleep improved as well, and
she was finally getting the restthat her body desperately
needed.
Then, to Denise's relief, thescale began to move.
For the first time in years,Denise started to feel like
herself in her body.
She felt her confidence andoptimism returning.
(11:14):
Denise's story is a powerfulreminder that small, intentional
changes can lead to lifechanging results.
By prioritizing her health, shewas able to take control of her
symptoms and feel like herselfagain.
If you're struggling withmenopause symptoms, know that
there is hope.
Simple steps like improving yourdiet and addressing inflammation
can make a world of difference.
(11:34):
Denise's journey shows thathealing starts with the right
approach, and I'm here to helpyou take that first step.
Thanks for joining me today.
If you found this episodehelpful, subscribe below or
share it with a friend andremember your health deserves
your attention until next time,take care and be well.
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