Show Notes
We are long overdue for an updated conversation on low estrogen — and today I'm pulling it all apart. Estrogen has been villainized for far too long, and I want to change that. This isn't just about reproductive health or getting your period. Estrogen is a master communicator that touches your brain, heart, bones, gut, skin, mood, sleep, libido, and so much more.
In this episode, I cover: Why low estrogen is one of the most missed and underdiagnosed issues for women between 35 and 65
The three types of estrogen (E1, E2, E3) and why estradiol matters so much beyond fertility
Why estrogen often increases first in perimenopause before it eventually declines — and what that means for your symptoms
The symptom clusters to pay attention to, organized by body system:
Brain, mood & sleep — brain fog, anxiety, emotional flatness, rage responses, waking between 2–4am
Body composition & metabolic health — belly fat shifts, muscle loss, fatigue, insulin resistance
Skin, hair & connective tissue — collagen loss, hair texture changes, joint pain, frozen shoulder, ACL issues
Vaginal & urinary health (GSM) — dryness, painful sex, recurring UTIs, urgency, bladder changes
Cardiovascular & bone health — rising LDL, heart palpitations, hot flashes, bone density loss
Gut & digestion — bloating, constipation, new food sensitivities, the estrobolome and estrogen recirculation
The symptoms I personally would never ignore (waking 2–4am, joint pain without a clear cause, rapid body composition shifts, recurrent UTIs, brain fog affecting your work, heart palpitations)
What to ask your doctor to test: FSH, LH, estradiol, progesterone, testosterone, full thyroid panel, fasting glucose and insulin, cholesterol, CBC, SHBG — and when functional testing like DUTCH or HTMA may be useful
My thoughts on DIM, sulforaphane, calcium-d-glucarate, magnesium, adaptogens (ashwagandha, rhodiola, maca), omega-3s, creatine, collagen, and vitamin D
Nutrition strategies — phytoestrogen-rich foods, cruciferous veggies, fiber, protein targets (30–40g per meal), healthy fats, and what to cut
Movement priorities — why resistance training 3–4x/week is non-negotiable for bone, muscle, and metabolic health
Hormone replacement therapy — what options exist, how to approach the conversation with your provider, and why your protocol will evolve over time
Let's dive in! Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you're at it, take a screenshot and tag me @jennpike to share on Instagram – I'll re-share that baby out to the community & once a month I'll be doing a draw from those re-shares and send the winner something special! Click here to listen: Apple Podcasts – CLICK HERE Spotify – CLICK HERE
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