Ladies, have you been feeling drained, moody, or stuck with stubborn belly fat despite eating well and exercising? If so, you’re not alone and it’s not just “part of getting older.” In today’s episode of Small Daily Habits, I sat down with Donna White, a leading expert in Bioidentical Hormone Replacement Therapy (BHRT), to unpack how hormones impact your health and how BHRT can help you reclaim your vitality. As the founder of the BHRT Training Academy and author of The Hormone Makeover, Donna’s expertise and personal journey make her a powerful voice in women’s hormone health. Here’s what we learned.
Hormones: The Power Players in Your Body
Hormones are the unsung heroes (or culprits) behind nearly every process in your body. From regulating sleep and mood to managing metabolism and bone health, they are chemical messengers that keep things running smoothly. However, when they’re out of balance, things can go awry quickly. Donna explained, “Hormones direct almost all physiological processes. If there’s an imbalance, symptoms like fatigue, mood swings, or weight gain can show up.”
For women, key hormones include:
- Sex hormones: Estrogen, progesterone, testosterone
- Adrenal hormones: Cortisol, DHEA (stress hormones)
- Thyroid hormones: Regulate metabolism
- Insulin: Manages blood sugar
When these hormones dip or spike due to aging, stress, or conditions like perimenopause, the symptoms that occur can truly disrupt your life. The good news? BHRT can help restore balance.
Donna’s Story: From Hormonal Chaos to Healing
Donna’s passion for BHRT stems from her own struggles. In her mid-20s, she was a self proclaimed “hormonal train wreck,” battling severe PMS, acne, heavy periods, headaches, and mood swings. “I was mean as a rattlesnake once a month,” she laughed. Determined to address the root cause, she discovered BHRT and transformed her health. Now, at 62 and a decade into post-menopause, Donna feels vibrant and is on a mission to help others do the same.
Her story resonated with me. I’m currently navigating perimenopause, and have felt the confusion of sudden symptoms despite being in tune with my body. Donna’s journey reminds us that hormonal imbalances are real, but they’re also fixable.
What is BHRT?
Unlike synthetic hormone therapies, BHRT uses hormones that are chemically identical to those your body produces. “Bioidentical hormones are an exact match to human hormones,” Donna said. “They do the same things without the risks associated with synthetic versions.” This makes BHRT a safer, more natural option for addressing symptoms like:
- Fatigue
- Poor sleep
- Brain fog
- Mood swings
- Weight gain
- Hot flashes
- Aging skin
Busting the Biggest Hormone Myth
One of the biggest barriers to BHRT is fear, particularly the myth that hormones cause breast cancer. Donna set the record straight, pointing to the 2002 Women’s Health Initiative study that sparked widespread panic. The study, which used synthetic hormones (like estrogen from pregnant mare’s urine), was stopped early due to increased risks. However, a reanalysis 18 years later revealed that women on estrogen-only therapy had a 23% lower risk of breast cancer and a 44% lower risk of dying from it.
“Bioidentical estrogen and progesterone are protective,” Donna emphasized. Studies, including one from 1981, show that normal progesterone levels can cut breast cancer risk by half, and testosterone can reduce it by up to 40%. Furthermore, BHRT also lowers cardiovascular risks by 52% when non-oral forms are used. The takeaway? Don’t let outdated fears stop you from exploring BHRT.
The Four-Step Hormone Makeover Method
Donna’s book, The Hormone Makeover, outlines a clear path to hormonal balance. Here’s her four-step method:
- Find a Certified Practitioner: Seek a provider trained in BHRT, often found through compounding pharmacies or BHRT Training Academy’s list.
- Proper Testing: Test all hormones—estradiol, progesterone, testosterone, DHEA, thyroid, cortisol, and blood sugar markers. “Normal” lab ranges aren’t always optimal, so work with someone who aims for thriving, not just surviving.
- Personalized Plan: Your treatment should be tailored to your symptoms, goals, and lifestyle. It may include BHRT prescriptions, supplements, changes to your lifestyle habits, or stress management.
- Monitor Progress: Hormones shift over time, so regular check-ins (every 3-6 months initially) ensure your plan evolves with you.
What to Expect from BHRT
Results vary, but many women notice better sleep and mood within weeks. Full benefits, like weight management or reduced hot flashes, may take 3-6 months. “Hormones always do their job,” Donna said, but factors like stress, inflammation, or gut health can complicate things. A skilled practitioner will address these to maximize results.
Beyond symptom relief, BHRT offers long-term benefits:
- Heart health: 52% reduced risk of cardiovascular disease
- Bone health: Lower fracture risk
- Brain health: Up to 52% less risk of Alzheimer’s and dementia
- Metabolism: 30% reduced diabetes risk and less menopausal weight gain
- Longevity: Women on BHRT live longer and healthier
As someone with a family history of dementia, I was especially moved by BHRT’s potential to protect brain health. Donna noted that estrogen helps re-volumize the hippocampus, where memories are stored which is a game-changer for those at risk.
Lifestyle Matters Too
BHRT isn’t a magic bullet. Donna stressed the importance of small daily habits to support hormone balance:
- Eat protein, good fats, and fiber: Stabilize blood sugar and reduce cortisol spikes. Think lean proteins, avocados, olive oil, and plenty of fruits and veggies.
- Manage stress: Try yoga, meditation, or a 15-minute “me time” break. Donna’s non-negotiable? Morning coffee with quiet reflection.
- Prioritize sleep: Avoid late-night carbs or exercise too close to bedtime to improve rest.
- Move your body: A 10-minute walk after meals can level insulin and boost mood.
- Hydrate and meal prep: Simple steps like hard-boiled eggs or a meal service can make nutrition easier.
These habits amplify BHRT’s effects, ensuring you feel your best inside and out.
Takeaway: You’re Worth It
Donna’s message is clear: Don’t settle for feeling “off.” Hormonal imbalances aren’t just part of aging, they’re fixable. If you’re experiencing symptoms, trust your instincts and seek a BHRT-trained practitioner. As Donna said, “Ladies, you are worth the investment.” Whether it’s better sleep, a sharper mind, or a healthier future, BHRT and small daily habits can help you thrive.
Want to learn more? Check out Donna’s book, The Hormone Makeover, on Amazon or visit thehormonemakeover.com for free resources. To find a BHRT practitioner, head to bhrttrainingacademy.com.
If this resonates, share it with a friend who needs to hear it. And remember: Big changes begin with small daily habits. Let’s keep the conversation going!
Listen to the full episode of Small Daily Habits for more insights, and subscribe for weekly tips on thriving through menopause and beyond. Need some extra help tuning into those lifestyle habits we talked about on this episode? Tune in here (part 1) and learn about my journey to losing 15 lbs and 10 inches in 12 weeks. Part 2 here. Show notes for each part can be found here and here.
Wishing you much love, health, and happiness,
Christine
