by Dr. Taggy Bensaïd | General Health, Hormones
The holidays are meant to be joyful, but hormonally, they can be one of the most challenging times of the year. I see this every season in practice. Extra commitments, disrupted routines, travel, richer foods, later nights, more sugar and alcohol, and increased chemical exposure all place additional demands on the body. Even people who are generally doing well can notice fatigue, mood changes, sleep disruption, digestive issues, or a return of hormonal symptoms they thought were under control.
What I want clients to understand is that this is not a failure of willpower or discipline. It is a predictable physiological response.
When stress increases, the body shifts its focus toward producing cortisol, our primary stress hormone. Cortisol is necessary and protective in the short term, but when it stays elevated, it begins to affect other hormonal systems. Progesterone can drop, estrogen balance can shift, thyroid hormone conversion may slow, and blood sugar becomes more unstable.
Nutrients are also burned through more quickly. This is why during the holidays I often see more PMS symptoms, cycle changes, anxiety, sleep issues, and that familiar wired‑but‑tired feeling.
At the same time, the liver is working overtime. One of the liver’s key jobs is to metabolize and clear hormones, especially estrogen. During the holidays, that workload increases from richer foods, alcohol, and more processed ingredients. On top of that, there is usually a noticeable rise in chemical exposure from fragranced candles, air fresheners, perfumes, personal care products, cleaning products used for hosting, and plastics from packaged foods and takeout. Many of these chemicals act as endocrine disruptors and can interfere with hormone signaling. When the liver becomes overwhelmed, hormones that should be broken down and eliminated can recirculate, contributing to bloating, headaches, breast tenderness, irritability, and estrogen‑dominant patterns.
Sugar adds another layer. Holiday treats and frequent snacking create blood sugar highs and lows, which place extra demand on insulin and trigger more cortisol release. Over time, this worsens fatigue, cravings, mood swings, anxiety, and sleep disruption. From a hormonal perspective, stabilizing blood sugar is one of the most effective things you can do during this season.
One of the simplest ways to support blood sugar and hormones is to prioritize protein. Especially animal protein providing the full range of amino acids, the building blocks for hormones, neurotransmitters, and detoxification enzymes, and it helps keep blood sugar steady.
During the holidays, meals tend to skew heavier on carbohydrates, so being intentional about including protein at meals can make a noticeable difference in energy, mood, and cravings.
I am also a strong advocate for starting the day with breakfast, especially for women. Skipping breakfast often acts as a stress signal to the body by pushing cortisol higher in the morning. A balanced breakfast with protein, healthy fats, and fiber helps regulate cortisol for the rest of the day and often leads to fewer cravings and better energy later on.
If intermittent fasting is something you are considering, many women do better shifting that fasting window to the evening. Finishing dinner earlier or occasionally skipping dinner between holiday events can give the digestive system and insulin pathways a break without overstressing the adrenals. Cortisol is naturally higher in the morning and is better buffered with food, while evening fasting supports insulin sensitivity and aligns more closely with the body’s natural overnight repair and detoxification processes.
A simple tool I often recommend during the holidays is the use of castor oil packs over the liver and adrenal area. Castor oil packs can support lymphatic flow, encourage liver detoxification, calm the nervous system, and promote deeper rest. Even using them a few evenings per week can feel surprisingly grounding during a busy season.
When food and lifestyle supports are not quite enough, targeted supplementation can be very helpful. Here are some of my favorites for this time of year that address liver and gallbladder support, stress resilience, blood sugar balance, and hormonal health. AF Betafood is commonly used to support bile flow and liver detoxification, especially when meals are richer. Vitamin B1 and inositol can support carbohydrate metabolism, blood sugar regulation, and nervous system function.
For stress and adrenal support, my favorites are Inositol, Drenamin, Cataplex B, and Cataplex B2.
Additional support, such as methylated B’s or NAC, may be appropriate to enhance detoxification capacity and support healthy methylation pathways.
For hormonal glandular support, Symplex F or Orchic may be considered when indicated.
These supports are never one‑size‑fits‑all. Ask your practitioner for further information so dosing and combinations can be tailored to your individual needs and current care plan.
The holidays do not require perfection. They require support. When we nourish the body, stabilize blood sugar, reduce toxic load, and respect hormonal rhythms, we build resilience. If the holidays have historically been hard on your hormones, this season can feel different with the right tools and thoughtful guidance.
Happy Holidays
Dr. Taggy Bensaïd
by Dr. Taggy Bensaïd | Hormones
If you’re in your 40s or early 50s and feeling like your body is changing in ways you didn’t sign up for—you’re not imagining it. Weight gain around the belly, disrupted sleep, mood swings, fatigue, and a general feeling of “off” are all common signs of perimenopause.
One of the biggest players in this midlife shift is estrogen—and more specifically, how your body continues (or struggles) to make and metabolize it as your ovaries begin to slow down. But what most women don’t realize is that estrogen doesn’t just come from the ovaries.
Even after ovulation slows, your adrenal glands step in to produce a weaker form of estrogen, helping to smooth the transition. But there’s a catch…
Your Adrenals: The Unsung Hormone Helpers
Your adrenal glands—two small glands that sit on top of your kidneys—are responsible for producing stress hormones like cortisol, but they also help produce DHEA, which converts into estrogen and testosterone in the body. This becomes especially important during perimenopause, when your ovaries start to retire.
If your adrenals are strong and supported, they can help ease the hormone decline. If they’re depleted? You’ll feel it—big time.
That’s why the way you support your adrenals has a huge impact on how smoothly (or not) you experience perimenopause.
What Depletes Your Adrenals and Estrogen?
Several everyday habits and stressors can tax your adrenal glands, leading to lower estrogen support and more perimenopausal symptoms like weight gain, mood swings, and fatigue. Some of the most common culprits include:
- Chronic stress & high cortisol: The adrenals prioritize making cortisol over sex hormones like estrogen when you’re stressed out.
- Toxins: Exposure to endocrine-disrupting chemicals (from plastics, fragrances, pesticides, etc.) can push estrogen down unhealthy metabolic pathways, contributing to estrogen dominance or deficiency.
- Nutrient deficiencies: Especially vitamin C (which your adrenals use in high amounts) and B vitamins, which are crucial for hormone production and energy.
- Low healthy fat intake: Estrogen is made from cholesterol, so eating enough healthy fats is key to hormone balance.
- Too much sugar: High sugar intake spikes insulin and puts extra pressure on the adrenals and liver, making hormone regulation harder.
The Gut & Immune System Connection: The Hidden Hormone Helpers.
Here’s something many women overlook: your gut health and immune function also play a major role in how your body uses and preserves estrogen.
- The Estrobolome: This is the collection of gut organisms specifically involved in metabolizing estrogen. A healthy estrobolome ensures estrogen is broken down and recycled properly. When the gut is out of balance (dysbiosis), you may either eliminate estrogen too quickly or recirculate toxic forms, contributing to estrogen dominance or deficiency.
- Leaky gut & inflammation: A compromised gut lining leads to low-grade inflammation that activates the immune system, further stressing your adrenals and disrupting hormone signals.
- Immune stress & estrogen: Chronic immune activation (from gut issues, infections, or toxins) diverts resources away from hormone production and contributes to adrenal burnout. The immune system and endocrine system are constantly talking to each other—when one is off, the other follows.
Support Your Adrenals, Gut & Hormones
The first and best step is always to talk to your practitioner to help you identify the specific root cause and needs. We can run hormone panels and gut tests to give even more personalized recommendations.
That said, here are some of my favorite herbs and natural supports for both adrenals and hormone balance during perimenopause:
My Go-To Supplements:
Symplex F (Standard Process): A foundational supplement for supporting the female endocrine system, especially the ovaries and adrenals. Great for energy, mood, and overall hormone function.
Rhodiola & Schisandra (MediHerb): Adaptogenic herbs that enhance energy, resilience, and detox capacity. They support both the adrenal glands and liver, making them ideal during perimenopause.
Core Maca Gold (Energetix): A bioenergetically enhanced maca formula to support libido, stamina, and hormone balance. A gentle, energizing tonic for menopausal women.
Chaste Tree (MediHerb): Supports progesterone production and helps regulate cycle changes in early to mid-perimenopause.
Lifestyle Tips:
- Eat regular, balanced meals prioritizing protein and healthy fats.
- Prioritize sleep—your adrenals repair while you rest.
- Minimize caffeine and sugar to ease adrenal load.
- Stay hydrated and add unrefined sea salt and/or electrolytes if you’re feeling drained or dizzy.
Perimenopause doesn’t have to be a wild hormonal rollercoaster. By understanding how your adrenals, gut, and immune system work together to support estrogen, you can take back the wheel and feel more balanced, energized, and grounded.
Your body isn’t broken—it’s just shifting. And with the right tools and support, you can thrive through the change.
Dr. Taggy Bensaïd
by Mikaela Cradit | Hair, Skin & Nails, Hormones
Skincare is an essential part of our daily routine, as our skin is the largest organ in the body and plays a crucial role in protecting us from the environment. A consistent skincare regimen helps maintain the health and appearance of your skin and contributes to your overall well-being. However, in today’s beauty industry, many products contain toxic chemicals that can do more harm than good. Let’s explore the ingredients that should be used versus what’s often included in conventional skin care products that may be harmful to our health.
While many commercial skin care products may promise glowing, youthful skin, they often contain harsh chemicals and synthetic ingredients that can be harmful to your health. These toxic ingredients can irritate the skin, disrupt your hormones, and lead to long-term health issues. Here are some of the most common harmful ingredients to avoid:
- Parabens: These preservatives are used to extend the shelf life of products but are known to mimic estrogen in the body, potentially disrupting hormonal balance. Look for products labeled “paraben-free.”Phthalates: Often found in fragrances, phthalates have been linked to reproductive issues and developmental problems. Opt for fragrance-free or naturally-scented products instead.
- Sulfates (SLS, SLES): Sulfates are detergents used in many cleansers and shampoos to create lather. While they may feel cleansing, they can strip the skin of its natural oils, leading to dryness and irritation.
- Fragrances: Synthetic fragrances often contain hundreds of chemicals, some of which can cause allergic reactions, skin irritation, and even hormone disruption. Natural oils and extracts are a better choice.
- Formaldehyde: This chemical is used as a preservative in some products but is a known carcinogen and can cause skin irritation and respiratory issues. Always choose formaldehyde-free products.
- Alcohol: While alcohol can be drying, many conventional skin care products use it as a cheap preservative or solvent. It can lead to skin dehydration and irritation, especially for those with sensitive skin.
- Mineral Oil and Petroleum: Derived from petroleum, mineral oil is a heavy, greasy substance that can clog pores and suffocate the skin. It’s best to avoid these ingredients in favor of plant-based oils.
Building a natural skincare routine can be simple and effective when you focus on nourishing ingredients. Here’s a basic natural routine to follow:
- Cleanse: Use a gentle cleanser made with natural ingredients like honey or aloe vera. Avoid harsh soaps or sulfates that strip the skin of moisture.
- Tone: Choose a natural toner with ingredients like rose water or witch hazel to balance the skin’s pH and tighten pores.
- Serum: Apply a serum with vitamin C or hyaluronic acid to brighten and hydrate the skin.
- Moisturize: Use a lightweight, hydrating moisturizer with natural oils like jojoba or rosehip oil to lock in moisture.
- Sunscreen: Protect your skin with a natural sunscreen containing zinc oxide or titanium dioxide to block harmful UV rays without toxic chemicals.
Ask your practitioner today what some of their favorite skincare brands are. Taking care of your skin is not just about vanity- it’s about long-term health for you and your family. Your skin will thank you for it, both now and in the future!
Mikaela Cradit, CNHP
by Dr. Taggy Bensaïd | Depression, General Health, Hormones, Prescription Drugs
In our fast-paced world, antibiotics have become a go-to solution for many infections. While they can be life-saving, their overuse often comes with unintended consequences for our health.
As a holistic doctor, I see many patients struggling with issues linked to antibiotic overuse, and I want to shed light on how these medications can disrupt the delicate balance of your microbiome, hormones, and even affect behaviors.
The connection between gut health, mental well-being, and hormonal balance is a growing area of research. The microbiome—your body’s ecosystem of beneficial bacteria, fungi, and other microorganisms—plays a central role in regulating these systems. When antibiotics disrupt this delicate balance, the effects ripple throughout the body and impact not only physical health but also emotional, hormonal, and behavioral health.
The Gut-Brain Connection and Mental Health
The gut and brain are in constant communication through a bidirectional network called the **gut-brain axis**, which involves the vagus nerve, immune system, and signaling molecules like neurotransmitters.
1. Impact on Neurotransmitter Production
- The gut microbiome is responsible for producing 95% of the body’s serotonin (the “feel-good” neurotransmitter) and over 50% of the dopamine (linked to motivation and reward).
- Disrupting gut flora through antibiotics can lead to reduced production of these neurotransmitters, resulting in mood imbalances like depression, anxiety, and irritability.
2. Increased Inflammation
- Antibiotic-induced dysbiosis often leads to a leaky gut, allowing toxins and inflammatory molecules (like lipopolysaccharides) to enter the bloodstream.
- These inflammatory signals can cross the blood-brain barrier, contributing to neuroinflammation, which has been linked to conditions like anxiety, depression, and even neurodegenerative diseases.
3. Behavioral Changes
- Studies show that altering the gut microbiome can affect behavior, including increased stress sensitivity and changes in social interaction. Antibiotic use has been linked to increased aggression and reduced cognitive flexibility.
4. Increased Risk of Mental Health Disorders
- Research suggests a connection between long-term antibiotic use and a higher risk of developing mental health conditions such as anxiety disorders, major depression, and bipolar disorder.
- This could stem from both microbiome disruption and nutrient deficiencies caused by antibiotics, which impair the absorption of key vitamins like B12 and magnesium.
Hormonal Imbalances Caused by Antibiotic Overuse
The microbiome also plays a critical role in hormone metabolism. When antibiotics disrupt this system, hormonal balance is thrown off, leading to:
1. Estrogen Imbalance
- The gut microbiome helps regulate estrogen levels through the **estrobolome**, a collection of bacteria responsible for metabolizing estrogen.
- Dysbiosis can lead to elevated or insufficient estrogen levels, which may cause symptoms such as:
- Irregular periods
- Severe PMS or PMDD
- Increased risk of estrogen-dominant conditions like endometriosis, fibroids, and breast cancer
2. Cortisol Dysregulation
- Chronic gut inflammation from dysbiosis can overstimulate the hypothalamic-pituitary-adrenal (HPA) axis, leading to elevated cortisol levels.
- Prolonged high cortisol contributes to adrenal fatigue, disrupted sleep patterns, and increased anxiety.
3. Thyroid Function
- The microbiome influences thyroid hormone conversion. A compromised gut can impair the conversion of T4 (inactive thyroid hormone) into T3 (active thyroid hormone), leading to symptoms of hypothyroidism such as fatigue, weight gain, and depression.
4. Reproductive Hormones
- An unhealthy gut can disrupt the balance of progesterone and testosterone, potentially causing:
- Low libido
- Polycystic ovary syndrome (PCOS)
- Fertility challenges
Behavioral Changes and Antibiotics
The interplay between microbiome health and behavior is complex. Here are some notable ways in which antibiotic use can lead to changes in behavior:
1. Mood Swings and Irritability
- Dysbiosis can cause rapid changes in mood due to fluctuations in neurotransmitter levels and increased inflammation.
- Many people report feeling “off” or irritable during or after a course of antibiotics.
2. Cravings for Unhealthy Foods
- Antibiotic-induced dysbiosis often promotes the overgrowth of yeast and harmful pathogens that thrive on sugar.
- This leads to intense sugar and carbohydrate cravings, further perpetuating poor gut health.
3. Fatigue and Cognitive Fog
- Imbalances in the gut microbiome can interfere with nutrient absorption (e.g., B vitamins, iron, and magnesium), leading to fatigue and brain fog.
- This also impacts memory, concentration, and decision-making abilities.
4. Stress and Anxiety
- Disrupted gut health increases the stress response, making individuals more sensitive to everyday stressors.
- Studies have shown that a healthy microbiome helps regulate the body’s stress response via the HPA axis.
Talk to your practitioner on How to Prevent and Reverse These Effects through:
1. Supporting Your Gut Before, During, and After Antibiotic: the use of a supplement like Glutathione and Saccharomyces boulardii, a beneficial yeast, can be especially helpful in maintaining gut balance.
2. Adopt a Gut-Healthy Diet
- Talk to your practitioner about the ideal diet for you, but focusing on avoiding inflammatory foods such as sugar, refined carbohydrates, and dairy can help starve unhealthy organisms.
3. Consider Testing and Targeted Interventions
- Ask your practitioner about further functional testing to assess gut health, hormone levels, and nutrient deficiencies.
If you’ve experienced chronic health issues after antibiotic use—such as recurrent infections, digestive problems, or hormonal imbalances—it may be time to talk to one of our practitioners about it. The right holistic testing like our Gut Zoomer or Nutrafol tests for gut dysbiosis or leaky gut syndrome can help identify specific imbalances, guiding a personalized plan to restore your health.
Dr. Taggy, ND
by Dr. Amanda Childress | General, General Health, Hormones
In the realm of mental health, anxiety and depression are often approached with a singular focus on medication. However, as a PharmD specializing in holistic health, I advocate for a comprehensive evaluation of physical health before resorting to pharmaceutical interventions. This article aims to shed light on four essential lab parameters that can significantly impact mood: Vitamin D, B12, thyroid function, and iron levels.
The Role of Nutrients in Mood Regulation
Before diving into specific lab parameters, it’s crucial to understand the intricate relationship between nutrients and mood. Vitamin D, often dubbed the “sunshine vitamin,” plays a pivotal role in neurotransmitter synthesis and regulation. Deficiencies in Vitamin D have been linked to increased risk of depression and anxiety disorders.
Similarly, Vitamin B12 is essential for neurological function, including the synthesis of neurotransmitters such as serotonin and dopamine. Low levels of B12 have been associated with mood disturbances and cognitive decline.
Iron, vital for oxygen transport and energy production, also influences mood regulation. Iron deficiency can lead to symptoms mirroring depression and anxiety, such as fatigue and irritability.
Thyroid Function and Mood
The thyroid gland, responsible for producing hormones crucial for metabolism and energy regulation, also exerts a profound influence on mood. Hypothyroidism, characterized by an underactive thyroid, is often accompanied by symptoms such as fatigue, weight gain, and depression.
While TSH (Thyroid Stimulating Hormone) is routinely measured to assess thyroid function, relying solely on this marker can overlook underlying thyroid dysfunction. Additional parameters such as free T3, free T4, and thyroid antibodies provide a more comprehensive evaluation of thyroid health.
Why Comprehensive Assessment Matters
Addressing anxiety and depression solely through medication overlooks potential underlying physiological imbalances. By evaluating these four key lab parameters, you can identify and address deficiencies or dysfunctions contributing to mood disturbances.
Empowering Patients to Advocate for Their Health
One poignant example underscores the importance of comprehensive assessment in mental health care. A teenage girl, previously prescribed multiple mental health medications, came to me seeking alternative solutions. After conducting thorough bloodwork, we discovered abnormalities in all four parameters: Vitamin D, B12, thyroid function, and iron levels. Her recovery involved addressing these deficiencies, supporting her thyroid function, and gradually weaning off medications. This experience highlights the significance of early detection and intervention through comprehensive assessment, potentially averting unnecessary reliance on pharmaceuticals.
Conclusion
Anxiety and depression are multifaceted conditions influenced by both physiological and psychological factors. By prioritizing a holistic approach that includes evaluating essential lab parameters, we can uncover underlying imbalances and tailor interventions accordingly. Let’s shift the paradigm of mental health care towards comprehensive assessment and personalized treatment strategies, empowering individuals to reclaim their emotional well-being.
Dr. Amanda Childress, PharmD
References:
Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-281.
Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol. 2005;19(1):59-65.
Beard JL. Iron deficiency and neural development: an update. Arch Latinoam Nutr. 1999;49(3 Suppl 2):62S-65S.
Thyroid Pharmacist. Accessed at: https://thyroidpharmacist.com/articles/why-tsh-alone-is-not-enough/
by Dr. Taggy Bensaïd | General, General Health, Hormones
Anovulation (lack of ovulation) or abnormal ovulation is a common cause of infertility, but it can also lead to a host of other issues including digestive problems, mood imbalances, cognitive function changes, and difficulty with weight management.
Anovulation means that ovulation is either not occurring or not happening at the appropriate time within your menstrual cycle, which is typically about halfway through. This accounts for 30 to 40 percent of infertility cases.
Here are the top signs of abnormal ovulation:
- Irregular cycle length: Cycles that are shorter than 24 days can indicate difficulties with ovulation. A short menstrual cycle may suggest that your luteal phase is insufficiently long to allow your uterine lining to adequately prepare for pregnancy. Additionally, a decrease in available eggs may prompt an increase in FSH (follicle-stimulating hormone), leading to early follicle development and premature ovulation, thus shortening the cycle.
- Long cycles: If your cycle lasts longer than 35 days, ovulation may be absent or occurring irregularly. Longer cycles can occur when a follicle does not mature and release an egg, preventing progesterone release. Without progesterone, the uterine lining thickens continuously due to estrogen, becoming unstable and eventually resulting in often heavy, unpredictable bleeding.
- Lack of ovulation signs: Key hormonal changes during ovulation impact cervical mucus and basal body temperature. During ovulation, cervical mucus should become clear, slippery, and stretchy, like egg whites. A lack of these changes can indicate anovulation.
- No rise in basal body temperature (BBT): BBT tracking each morning can help determine if and when ovulation occurs. A typical post-ovulation increase in BBT, due to heightened progesterone levels, will be absent in cases of anovulation.
- Very light menstruation: Bleeding for fewer than two days or very light bleeding could suggest high cortisol levels disrupting normal hormone production.
- Heavy menstruation: Experiencing large blood clots, soaking through pads or tampons frequently, bleeding for more than seven days, or having unbearable menstrual cramps can indicate an estrogen/progesterone imbalance. This may occur if the follicle fails to release, causing excess estrogen, or if it releases too early, leading to excessive progesterone. This results in a thickened uterine lining and heavy bleeding.
Common causes of abnormal ovulation include:
- Thyroid dysfunction
- High prolactin levels
- Certain medications
- Polycystic ovary syndrome (PCOS)
- Primary ovarian insufficiency (premature ovarian failure before age 40)
- Stress
- Blood sugar/insulin imbalances
Many of these issues suggest an immune system under stress or nutritional deficiencies affecting the endocrine system. Addressing the root causes of these imbalances, such as parasites, chemicals, heavy metals, and stress, is crucial. Supporting hormonal health through diet—rich in healthy fats, proteins, and foods high in B vitamins, zinc, iodine, vitamin D, and magnesium—is very important.
My top three favorite supplements to support ovulation are: Ovex, Symplex F, and HPA Axis.
If you suspect you have abnormal ovulation, consult your healthcare provider or contact our office to learn how we can support you.
Dr. Taggy Bensaïd, ND
