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Take Charge of Your Metabolic Health (And Stop Outsourcing to Your Doctor)

By Sara Gottfried MD | April 20, 2023

There are many reasons why you should care about your metabolic health. This applies to both men and women, however women are more vulnerable than men with regard to metabolic…

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Brain/Body Prebiotic Porridge

By Sara Gottfried MD | November 28, 2020
Sara Gottfried Brain Body Diet Recipe |Prebiotic|Prebiotic Porridge

This porridge is what I eat when I want something warm and comforting in the morning—or the occasional dinner! It is packed with fiber, which plays an important part in…

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Creamy Greens Soup: A Great Source of Calcium

By Sara Gottfried MD | September 8, 2020
Hormone Reset Diet |Calcium| Sara Gottfried, M.D.

The dairy industry would have us believe that milk is an indispensable source of calcium in our diet as calcium is necessary for healthy bones. What the milk advertisements don’t…

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Home-Style Middle Eastern Hummus

By Sara Gottfried MD | January 16, 2020
Brain Body Diet |Hummus| Sara Gottfried MD

Traditional hummus has only 5 ingredients, and each of those ingredients is powerful for brain-body balance, which is why I had to include this recipe in my book, Brain Body…

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Grass-Fed Beef and Vegetable Stew: Perfect for Fall

By Sara Gottfried MD | November 6, 2019
Younger Recipe | Grass-Fed Beef | Sara Gottfried MD

As the cooler months of fall and winter arrive, there is nothing better than a slow-cooked meal to warm you up. Featured in my book Younger, this grass-fed beef stew…

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Baked Onion Mackerel: A Simple Dose of Tasty Fish

By Sara Gottfried, MD | November 4, 2019

I love eating fish! Great for protein, awesome for omega 3s. This Baked Onion Mackerel is one of my all-time favorite recipes, because it’s simple and uses ingredients that I…

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Chickpea, Greens, and Sweet Potato Soup

By Sara Gottfried MD | October 1, 2019
Brain Body Diet|Sweet Potato|Sara Gottfried MD

My Chickpea, Greens and Sweet Potato Soup is full of delicious nutrients that feed your brain. Don’t hold back when adding the greens to this soup. For optimal brain health,…

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Endive, Fennel, and Pear Salad with Walnuts

By Sara Gottfried MD | August 1, 2019
Younger Recipe | Walnut | Sara Gottfried MD

Not only is this Endive, Fennel and Pear Salad with Walnuts light and delicious, but it also contains anti-oxidants to help you age slower and increase your healthspan. The shallots…

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Sassy Slaw: Full of Color, Flavor and Nutrients

By Sara Gottfried, MD | July 10, 2019
Brain Body Diet |Beet| Sara Gottfried, M.D.

This spectacular slaw, from my book Brain Body Diet, is full of flavor, crunch, and nutrients. I recommend you eat at least five colors of whole foods each day to…

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Tahini Cookies: A Sugar-Free, Gluten-Free Treat

By Sara Gottfried, MD | July 6, 2019
Brain Body Diet Recipe | Tahini Cookies | Sara Gottfried MD

I’m always advocating staying off of sugar and saying goodbye to gluten, so you might think that desserts are forbidden territory. Well, think again! These cookies are a big treat.…

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PRAISE

“For the first time in my adult life I feel that I have gained control over food. I feel healthier, look better and have gained an interest in making sure that what I am putting into my body is the best it can be. And I lost 10 pounds in all the right places.”

– Janice Lunde, Dr. Sara’s Detox Challenge Participant

“Dr. Sara is the height of excellence! She is incredibly knowledgeable and gives very generously of her time. I feel so blessed to have been able to work with her.”

– Yvonne Varah

“You don’t have to settle for being stressed out, binging on sugar and chocolate, and aging prematurely. Stop blaming yourself and step into sacred action. It’s your birthright. You can have the joyous, mission-driven life you want, and Dr. Sara is here to show us how.”

– Marci Shimoff, New York Times Bestselling Author of Happy for No Reason and Love for No Reason

“Dr. Gottfried offers powerful and effective tools for addressing the most difficult health issues facing women and men today. She is warm and kind and has so much experience to draw upon, it’s inspiring. Thank you Dr. S!”

– Cassandra Mick

“Dr. Sara Gottfried is a modern-day healer goddess if ever there was one, and she also happens to be a Harvard Medical School graduate and rigorous physician-scientist.”

– Christiane Northrup MD, author of Women’s Bodies, Women’s Wisdom

“Dr. Gottfried’s book and detox came at a time when I was ready to give in to old age. Hot flashes, low energy and libido, weight gain, increasing blood pressure and cholesterol levels were unacceptable to me. I now know that hormone levels and what I eat are a huge influence on how I feel and look. To now be able to control something that was out of control is empowering…”

Cheryl V., Dr. Sara’s Detox Challenge Participant

“My health coach told me about your book and I took the [hormone] test, and lo and behold, I found I was a mess, hormonally speaking. Now I’m getting on track and I love your videos and your book. I feel like I’m getting my life back again, when not long ago I truly thought I was losing it!”

-Tracy, Registered Nurse

“You don’t have to accept the hormonal hell of being tired, stressed, overweight, and never in the mood for sex as you grow older. In her fabulous new book, the brilliant Dr. Gottfried gives you an effective, easy-to-follow plan to balance your hormones and become lean, energetic, and loving life again. Stop settling and reclaim your sexy!”

–JJ Virgin, Author of Six Weeks to Sleeveless and Sexy and The Virgin Diet

“I lost 10 lbs., reset my hormones and metabolism and eliminated my sugar cravings! I have also found that I respond to stress much differently, I feel it, notice it and move on from it. Stress no longer has a grip on me. Dr. Sara’s conference calls and detox information was invaluable. I am so grateful for this program. Thank you Dr. Sara!”

–Sophia, Dr. Sara’s Detox Challenge Participant

“The Hormone Cure is the playbook for your mojo, your mind, and your bootie. With every chapter I thought, ‘So THAT’s how that works.’ I wanted to call every girlfriend and give them the goods on how to glow… now and always.”

-Danielle LaPorte, Author of The Fire Starter Sessions and The Desire Map

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Are you protecting your telomeres? The changes in Are you protecting your telomeres? The changes in our body as we age are actually measurable in our blood by way of a test for telomere length. You have biological timekeepers in your cells called telomeres. A telomere is a collection of DNA at the end of your chromosome that acts like a knot at the end of a thread. A telomere signals to the enzymes duplicating your DNA that they’re almost at the end of the strand and it’s time to stop, just as a knot tells you to stop pulling a piece of thread with a needle. For nearly all normal cells, each time a cell divides, its telomeres get shorter. At a certain point, the cell dies because the telomeres are gone and the ends of the chromosomes are no longer protected. It’s normal to lose telomere length as you age, but only at a certain, healthy rate. Some people lose length on their telomeres faster than average. Short telomeres put you at a greater risk for heart disease, cancer, and early death. Overall, people with short telomeres have up to 300 percent higher risk of cancer of the pancreas, bone, bladder, prostate, lung, kidney, and neck. Those who delight in quantifying biological age can get their telomeres tested at Spectracell.com (no affiliation). My own wake-up call came when I tested my telomeres at age forty-five. I had the telomeres of a 65-year-old woman. I realized no amount of pills or injections could save me; I needed to repair my body and my telomeres the old-fashioned way with lifestyle interventions. ▪Studies of telomeres show that moderate levels of activity seem to protect telomere length best. ▪Yoga is associated with longer telomeres, higher levels of nerve-growth factor, improved antioxidant status (and thus better defense against oxidative stress), reduced inflammatory gene expression, and increased healthspan. ▪Develop ways to help you clear stress better as stress shortens telomeres. High levels of glucocorticoids shorten your telomeres, which may arrest some cells into the zombie-like state of senescence (where the cell is neither alive nor dead) and release chemical messengers that promote inflammation. What are you doing to protect your telomeres? #theyoungerbook
It's not your age that’s your enemy, it’s the It's not your age that’s your enemy, it’s the loss of function in your body. Five key factors make aging more pronounced after forty: MUSCLE FACTOR 👉Your metabolism slows down with age, which means you accumulate more fat and lose muscle. Think of aging as beginning in your muscles. ☑️Focus on preserving and building your muscle mass as you age past forty. BRAIN FACTOR 👉Your neurons (nerve cells) lose speed and flexibility. Alcohol makes you foggier than it did, and you lose sleep. Connections between neurons, called synapses, are not what they used to be, so finding words may become an issue. The balance shifts toward more forgetting and less remembering ☑️Focus on keeping your brain regenerating and malleable (or “plastic”) as you get older. HORMONE FACTOR 👉Your hormonal balance can change for the worse ☑️The right food, sleep, exercise, and support for detoxification can reverse many hormone problems associated with aging. GUT FACTOR 👉Poor gut health can disrupt hormone balance, stress can poke holes in your gut and lead to food intolerances and make you absorb nutrients poorly. ☑️With the right food and stress management, you can turn your microbiome around to decelerate your aging clock instead of speeding it up TOXIC FAT FACTOR 👉Toxins from the environment accumulate in your fat. Scientists call them gerontogens. They are similar to how carcinogens increase your risk of cancer, and they can work against you and cause premature aging. ☑️With the right support, you can go after what causes you to accumulate them. In YOUNGER, I show you how to disarm, prevent, and reverse these five factors and change the expression of genes that influence them. If you are tired of the sinking feeling that you are losing control over your weight, and how you age, move, and sleep, it's time to discover how you can unlock your genes and live longer, stronger, and better than ever. #theyoungerbook
Three essentials of a long healthspan. Of course, Three essentials of a long healthspan. Of course, there are many others but these foundational pieces I ask people to put in place before moving forward with the protocols I describe in my book YOUNGER. Get a minimum of 7 hours of quality sleep each night. If you're falling short, make it a habit to spend an extra thirty minutes in bed. Sleep acts as a powerful cleanse, clearing out the body's waste. Embrace whole foods and avoid processed options. If it didn't come from the ground or walk on it, leave it. While processed foods exist on a continuum, for example, macadamia nuts are less processed than macadamia oil, aim to dodge items with a long list of unpronounceable ingredients or those packaged as fake food with extended shelf lives. Incorporate 20 - 30 mins of exercise into your routine, at least four days a week. Yes, this includes walking! (Scroll back for more on the benefits of walking) Another often overlooked, yet essential, piece is defining your why. The importance of uncovering your personal motivation cannot be overstated. Within you lies a belief about aging. This belief serves as your driving force to slow down the aging process. Nurture this WHY as you develop new habits that will keep you youthful. Your motivation becomes the catalyst for action, even when faced with challenges or inconveniences. It surpasses mere willpower or following a protocol out of obligation. Your why is profoundly personal and has the power to sustain you on your health journey. My why is rooted in my desire to lead a fulfilling, extended life, exploring my beloved trails in Point Reyes National Seashore with friends and family, engaging in meaningful conversations that I hold dear, witnessing my two daughters blossom into remarkable and captivating women, and eventually caring for my future grandchildren, should my daughters decide to have children. Remember, everyone's why is unique, just as yours may differ from mine. It's this deeply personal motivation that will ignite your commitment and serve as a guiding light as continue on your transformative path. What is your WHY? #theyoungerbook
How’s your cortisol? It’s the main stress horm How’s your cortisol? It’s the main stress hormone, and it’s off (high or low or both during the day) in approximately 85% of my clients.
Women and men have the same hormones but at differ Women and men have the same hormones but at different levels, and women experience far more tumult compared to men. Right? Hormones are like text messages in the body that tell an organ or tissue what to do. They drive what you’re interested in. Do your first hormone panel in your 20s or 30s. At the latest in your early 40s. Get a “time series,” which means tracking your levels of thyroid, estrogen, progesterone, testosterone, insulin, and other hormones over time so that you can optimize your lifestyle and perhaps (if an appropriate candidate) augment some of these hormones as you age. You’ll spot changes often before they lead to symptoms and you might be able to address the root cause. Thank you @insidetracker for spearheading this conversation about #hormones #thyroid #estrogen #progesterone #testosterone #insulin #bioidenticalhormonetherapy #autoimmune #womenshealth #autoimmunedisease #trauma #traumahealing #wholehealth #health #nutrition
What about exercise in postmenopausal women? I al What about exercise in postmenopausal women? I always get asked about walking and bone density in postmenopausal women, so here are more details: Walking improves one small part of the hip, but not other parts of your skeleton (Martyn–St. James, 2008). 👉So it’s a good idea to mix strength training with brisk walking for optimal bone density. One meta-analysis found that women who practiced combined resistance training (high impact aerobics together with resistance exercise) showed the greatest improvement in bone density at the hip and spine (Zhao, 2015). Women, who are more prone to osteoporosis than men, can help protect themselves with regular weight-bearing exercise (two to three times per week with handheld weights, body resistance, or weight machines) or yoga. Yes, yoga counts as strength building (although the data are mixed in postmenopausal women regarding bone density, yoga slows down bone resorption and has other health benefits (Patel, 2012; Phoosuwan, 2009). Regular strength training increases your bone density, helping counter both hormonal and metabolic changes that can cause osteoporosis. One study recruited a group of people seventy and older to perform resistance training twice per week for six months. These poor folks submitted to a muscle biopsy at the beginning and again after six months of strength training, so please take their important results to heart so that their service was not in vain. Ever had a muscle biopsy? Looking at the results of the second muscle biopsy, researchers found that 596 genes had reverted to a much younger state, giving a portrait of youthful vigor similar to healthy, active controls in their twenties who’d undergone the same muscle biopsies (Melov, 2007). Don’t forget that Increased muscle mass from strength training also keeps the metabolism revved up, which improves the body’s ability to burn fat. That’s why strength training is crucial as you age. If you are postmenopausal, are you adding in strength training to your weekly exercise routine?
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