Dr. Sara Szal: Stop Ignoring What Your Body’s Trying to Tell You! (THESE Are the Hormone Signals You Can’t Afford to Miss!
In this episode of On Purpose with Jay Shetty, Dr. Sara Szal explores the complex relationship between hormones and overall health. She explains how these chemical messengers work in the body and discusses common conditions that arise when hormonal balance is disrupted, including PCOS, endometriosis, and low testosterone.
The discussion covers several key aspects of hormonal health management, from the effects of chronic stress and insulin resistance to practical lifestyle changes that can help maintain balance. Szal shares insights about hormone testing, nutritional approaches, and stress management techniques. The conversation also addresses birth control considerations, examining both the long-term effects of hormonal contraceptives and natural alternatives for those seeking different options.
This is a preview of the Shortform summary of the Oct 27, 2025 episode of the On Purpose with Jay Shetty
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1-Page Summary
Understanding Hormones and Their Impact
Hormones serve as chemical messengers in the body, working alongside other components like peptides, proteins, and nutrients to maintain bodily functions and homeostasis. When this delicate balance is disrupted, various health issues can arise, including conditions like PCOS, endometriosis, and low [restricted term].
Key Causes and Effects of Hormonal Imbalances
Sara Szal and Jay Shetty discuss how stress plays a central role in hormonal disruption. Szal explains that chronic stress can lead to elevated cortisol levels, which can deplete [restricted term] production and create a cascade of health issues. Additionally, [restricted term] resistance emerges as another significant factor, affecting metabolism, weight management, and reproductive health. Sex hormone imbalances can result in various symptoms, from fatigue and mood changes to infertility and metabolic issues.
Managing Hormonal Health
Szal emphasizes that lifestyle and dietary changes can significantly impact hormonal balance. She recommends reducing carbohydrate intake and incorporating post-meal walks to improve [restricted term] sensitivity. For stress management, she advocates for meditation and breath work instead of harmful coping mechanisms like alcohol. Nutritional supplements, including omega-3s and CoQ10, can also support hormonal health. Szal strongly advocates for comprehensive hormone testing to achieve optimal, individualized levels rather than settling for "normal" ranges.
Birth Control Considerations and Alternatives
According to Szal, birth control pills can have significant long-term consequences, including reduced sex hormone-binding globulin, increased inflammation, and nutrient depletion. She recommends natural alternatives such as fertility tracking and copper IUDs. For those transitioning off birth control, Szal suggests a stepwise approach that includes assessing micronutrient deficiencies, monitoring hormone levels, and working with knowledgeable healthcare providers to ensure a smooth transition.
1-Page Summary
Additional Materials
Clarifications
- Polycystic ovary syndrome (PCOS) is a common hormonal disorder among women of reproductive age. It can cause irregular periods, excess androgen levels, and cysts on the ovaries. Symptoms may include weight gain, acne, and hair growth in areas like the face and body. PCOS can impact fertility and increase the risk of conditions like type 2 diabetes and heart disease.
- Endometriosis is a condition where tissue similar to the lining of the uterus grows outside the uterus. It can cause symptoms like pelvic pain, heavy periods, painful intercourse, and infertility. The tissue can grow on various organs in the pelvic region, leading to diverse and sometimes severe symptoms. Endometriosis affects individuals differently, with some experiencing debilitating effects while others may have no noticeable symptoms.
- [restricted term] resistance is a condition where cells do not respond effectively to [restricted term], leading to elevated blood sugar levels. It is often linked to factors like obesity, lack of physical activity, genetics, and certain health conditions. Lifestyle changes such as weight loss, exercise, and dietary adjustments can help improve or reverse [restricted term] resistance. [restricted term] resistance is a key component of metabolic syndrome and can contribute to various health issues if left unmanaged.
- Sex hormone imbalances occur when there are disruptions in the levels of hormones like estrogen, progesterone, and [restricted term] in the body. These imbalances can lead to a range of symptoms such as irregular menstrual cycles, mood changes, decreased libido, and fertility issues. Understanding and addressing these imbalances is crucial for overall health and well-being, as they can impact various bodily functions and systems. Hormone testing and personalized treatment plans are often used to identify and correct these imbalances.
- Coenzyme Q10 (CoQ10) is a naturally occurring compound in the body that helps produce energy within cells. It is essential for mitochondrial function and plays a role in the production of adenosine triphosphate (ATP), the energy currency of cells. CoQ10 can be obtained from dietary sources like meat, fish, and supplements. It acts as an antioxidant and supports various cellular functions, particularly in energy production and mitochondrial health.
- Sex hormone-binding globulin (SHBG) is a protein that binds to sex hormones like [restricted term] and estrogen in the bloodstream. It helps regulate the availability and activity of these hormones by binding to them, affecting their ability to enter cells and activate receptors. SHBG levels can influence hormone balance and impact various bodily functions, including reproductive health. The production of SHBG is influenced by factors like follicle-stimulating hormone (FSH), [restricted term], retinol, and [restricted term].
- A copper intrauterine device (IUD) is a non-hormonal form of long-acting reversible contraception that is placed in the uterus to prevent pregnancy. It works by releasing copper ions that are toxic to sperm, preventing fertilization. The device can last up to twelve years and is reversible upon removal, allowing for a quick return to fertility. Common side effects include heavier periods and increased menstrual cramps, while rare complications may include expulsion or perforation of the uterine wall.
- Micronutrient deficiencies occur when the body lacks essential vitamins and minerals necessary for health. Inadequate intake, poor absorption, chronic illnesses, or increased needs can lead to these deficiencies. They are a global public health concern, affecting billions of people worldwide, with certain groups like women, children, and the elderly at higher risk. Common deficiencies include iodine, iron, zinc, and various vitamins, each with specific short- and long-term health impacts.
Counterarguments
- While stress can indeed affect hormonal balance, it's important to recognize that not all hormonal imbalances are caused by stress. Other factors such as genetics, environmental toxins, and underlying health conditions can also play significant roles.
- The relationship between [restricted term] resistance and hormonal imbalances is complex, and while lifestyle changes can help manage [restricted term] sensitivity, some individuals may require medical interventions such as medication.
- The recommendation to reduce carbohydrate intake may not be suitable for everyone. Carbohydrates are an important source of energy, and their restriction should be personalized based on individual health needs and monitored by a healthcare professional.
- While meditation and breath work can be effective for stress management, they may not be sufficient for everyone, especially those with severe stress or mental health issues. Other interventions, such as cognitive-behavioral therapy or medication, may be necessary.
- Nutritional supplements can be beneficial, but they are not a panacea for hormonal health and should not replace a balanced diet or medical treatment when necessary. Additionally, the efficacy and safety of supplements can vary, and they should be used under the guidance of a healthcare provider.
- Comprehensive hormone testing can be helpful, but it can also be expensive and not always covered by insurance. Moreover, the interpretation of hormone levels can be complex and should be done by a qualified healthcare professional.
- While birth control pills can have side effects, they also provide benefits beyond contraception, such as managing menstrual disorders, reducing the risk of certain cancers, and treating acne. The decision to use birth control pills should be made on an individual basis, considering both the potential risks and benefits.
- Natural alternatives to birth control, such as fertility tracking and copper IUDs, may not be suitable or effective for everyone. Fertility tracking requires diligence and can be unreliable for some, while copper IUDs can cause heavier periods and more cramping for some women.
- Transitioning off birth control is a complex process that may not be as straightforward as suggested, and the experience can vary widely among individuals. Some may experience minimal issues, while others may have significant challenges.
- The text may oversimplify the management of hormonal health by emphasizing lifestyle and dietary changes without giving equal consideration to the potential need for medical interventions in some cases.
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Understanding Hormones and Hormonal Imbalances
Hormones are described as one of the means through which the body maintains complex internal communication, governing a myriad of biological processes.
Hormones Are Messengers Regulating Bodily Functions
Hormones act as chemical messengers in the body, instructing various parts to perform specific actions. These messages are part of the body’s communication network, which also includes peptides, proteins, the genome, and nutrients—each playing a role in maintaining the body’s functions. Nutrients, in particular, are highlighted as a key driver of hormonal balance.
Hormonal Imbalance Occurs When Homeostasis Is Disrupted
A hormonal imbalance disrupts homeostasis—the body's equilibrium—and can lead to several health issues.
Hormonal Imbalances in Endometriosis, Pcos, and Low [restricted term]
Conditions such as polycystic ovary syndrome (PCOS) involve an excess of androgens or [restricted term], which can lead to infertility, acne, and other symptoms. Endometriosis, another condition affected by hormonal ilmbalances, can cause significant disco ...
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Understanding Hormones and Hormonal Imbalances
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Clarifications
- Homeostasis is the body's ability to maintain internal stability and balance despite external changes. It involves processes that regulate variables like temperature, pH, and hormone levels within a narrow range to support optimal functioning. Disruptions to homeostasis can lead to health issues and imbalances in the body's systems. Hormonal imbalances are one example of how a disturbance in homeostasis can impact overall health.
- Polycystic ovary syndrome (PCOS) is a common hormonal disorder among women of reproductive age, characterized by hormonal imbalances leading to irregular periods, excess androgen levels, and cysts in the ovaries. Endometriosis is a painful disorder where tissue similar to the lining of the uterus grows outside the uterus, causing inflammation, pain, and potential fertility issues. Both conditions can impact a person's quality of life and may require medical management to alleviate symptoms and improve overall well-being.
- Cortisol imbalances due to chronic stress can disrupt the production and balance of sex hormones in the body. Chronic stress can lead to elevated cortisol levels, which may interfere with the synthesis and regulation of sex hormones like [restricted term] and estrogen. This disruption can impact various bodily functions related to reproduction, libido, and overall hormonal balance. The interplay between cortisol and sex hormones is crucial for maintaining optimal ...
Counterarguments
- Hormones are indeed chemical messengers, but the text oversimplifies their functions and interactions with other bodily systems.
- While hormonal imbalances can disrupt homeostasis, it's important to note that not all health issues related to hormones are due to imbalances; some may be due to receptor insensitivities or genetic factors.
- Nutrients are crucial for hormonal balance, but the text does not acknowledge the complexity of nutritional impacts on hormones, including how excesses or deficiencies can affect hormonal health.
- The description of PCOS primarily focuses on androgens or [restricted term], but it is a multifactorial syndrome that may also involve [restricted term] resistance, inflammation, and other hormonal or metabolic issues.
- Endometriosis is influenced by hormonal factors, but the text does not mention that the exact cause of endometriosis is not fully understood and may involve immune system interactions and genetic factors.
- The assertion that low [restricted term] levels in men lead to decreased libido and reduced muscle mass is a generalization; individual experiences can vary widely, and other factors can also contribute to th ...
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Causes and Impacts of Specific Hormonal Imbalances
Sara Szal and Jay Shetty delve into the world of hormonal imbalances, discussing their causes, particularly stress, and their impact on health such as metabolism, sexual health, and overall well-being.
Stress Is a Leading Driver of Hormonal Imbalance
Szal points out stress as a significant driver of hormonal imbalances, with cortisol levels being an indicator of one's stress response. Szal, who found her own cortisol levels substantially elevated due to chronic stress, warns that both high and low cortisol can signal issues with the stress response system.
Cortisol Elevation and Dhea Depletion Disrupt Stress Response
High stress means a heightened stress response and a potential depletion of [restricted term] production in women as cortisol dominates. Szal discusses eustress or hormesis, which is a healthy form of stress, but excess stress can lead to cortisol taking over, resulting in disrupted relationships and wear and tear on the body. Chronic stress can acclimate the body to high cortisol levels, with family stress being one of the greatest causes.
[restricted term] Resistance and Metabolic Dysfunction Cause Hormonal Disruptions
Szal explains that [restricted term] resistance is when cells become desensitized to [restricted term], leading to elevated [restricted term] levels, increased fat storage, and higher blood sugar. Fortunately, [restricted term] sensitivity can be improved with dietary changes and exercise in a short period. She highlights the interplay of [restricted term] with metabolism and weight management, pointing out that [restricted term] dysregulation can affect ovarian function and is linked with conditions like polycystic ovary syndrome (PCOS).
High [restricted term] Disrupts Glucose Regulation, Increasing Fat Storage
[restricted term] resistance means that glucose struggles to enter cells, which can lead to elevated blood sugar levels. Monitoring glucose can detect this condition, and lifestyle interventions can quickly modify [restricted term] levels.
Sex Hormone Imbalances Cause Various Issues
Imbalances in sex hormones lead to several health challenges, from infertility and acne to more severe conditions requiring medical attention.
Low [restricted term] Causes Fatigue, Mood Changes, and Metabolic Issues
Szal men ...
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Causes and Impacts of Specific Hormonal Imbalances
Additional Materials
Actionables
- You can track your stress levels by keeping a daily journal noting moments of high stress and your physical responses. By doing this, you'll be able to identify patterns and triggers of stress in your life. For example, if you notice that your stress peaks mid-afternoon, you might schedule a short walk or meditation session during that time to mitigate the stress response.
- Incorporate a balanced, low-glycemic diet into your routine to improve [restricted term] sensitivity. Start by swapping out processed foods with high sugar content for whole foods like vegetables, lean proteins, and healthy fats. Monitor how this change affects your energy levels and mood to gauge improvements in [restricted term] regulation.
- Engage in regular strength trainin ...
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Approaches To Addressing and Balancing Hormones
Sara Szal and Jay Shetty dive into various approaches that can help address and balance hormones, focusing on lifestyle changes, stress management, and the importance of precise hormone testing.
Lifestyle and Diet Changes Can Rebalance [restricted term] and Cortisol Hormones
Changing lifestyle and diet is a cornerstone in rebalancing [restricted term] and cortisol levels, which can quickly rectify hormonal issues like acne or irregular periods.
Carb Reduction and Exercise Quickly Improve [restricted term] Sensitivity
Szal states that by reducing carbohydrates in the diet, one can see a change in [restricted term] levels within a week, linking carb reduction to hormonal balance. She adds that a 10-minute walk after meals can significantly improve [restricted term] sensitivity and help with glucose management.
Managing Stress: Meditation and Breath Work Regulate Cortisol
Szal also notes managing stress is vital for hormonal balance. Meditation and breath work are mentioned as practical tools in managing cortisol levels. Szal highlights the impact of stress perception on hormonal responses, suggesting that shifting perception can transform distress into eustress. She shares personal experiences to underline ineffective stress management strategies, such as using alcohol, and endorses meditation and other relaxing activities as better alternatives. Additionally, Szal emphasizes the importance of understanding one's stress response, especially in contexts like conception, because of cortisol’s significant influence on hormone hierarchy.
Omega-3s, Phosphatidylserine, and CoQ10 Support Hormonal Balance
Nutritional supplements can counter nutrient depletion from hormonal imbalances.
Szal mentions the intake of omega-3s, at a dose of a thousand to 2000 milligrams, might aid with painful periods, while CoQ10 supports the mitochondria. She further notes that phosphatidylserine, at a dose of 400 milligrams, has the potential to reduce cortisol levels.
Hormone Testing Is Crucial For Identifying Imbalances
Szal strikes against the advice that hormone testing is futile due to fluctuations, asserting that it is worthwhile for capturing a more nuanced view of one's health.
Test Beyond Normal: Focus On Optimal, Individualized Levels
Testing is critical not just to identify imbalances but to achieve optimal ranges tailored to individual needs. Szal argues for the relevance of hormo ...
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Approaches To Addressing and Balancing Hormones
Additional Materials
Counterarguments
- While lifestyle and diet changes can impact hormonal balance, they may not be sufficient for everyone, especially those with underlying health conditions that affect hormone levels.
- Carbohydrate reduction may not be appropriate for all individuals, and some may require a balanced diet that includes healthy carbohydrates, particularly those with certain metabolic conditions or athletes who need more energy.
- Exercise is beneficial, but the type and intensity of exercise should be tailored to the individual's health status and fitness level to avoid potential negative effects on hormonal balance.
- Stress management techniques like meditation and breath work are helpful, but they may not be universally effective for all individuals, and some may require additional interventions such as therapy or medication.
- The recommendation for specific supplements like omega-3s, CoQ10, and phosphatidylserine should be made with caution, as they may interact with medications or may not be necessary for everyone.
- Hormone testing can be valuable, but it is also important to consider the timing, method, and interpretation of these tests, as hormonal levels can fluctuate due to a variety of factors.
- Focusing on individualized hormone levels is important, but there should also be an un ...
Actionables
- You can track your dietary habits with a photo food journal by taking pictures of every meal and snack, which can help you visually assess your food choices and consider adjustments for better [restricted term] and cortisol balance. This method is less time-consuming than writing down everything and can quickly highlight areas where your diet may be too carb-heavy or lacking in nutrients that support hormonal balance.
- Create a personalized stress management plan by experimenting with different types of short, 5-minute breathing exercises throughout the day to see which ones yield the most relaxation for you. For example, try box breathing before lunch and a 4-7-8 breathing technique in the evening, then use a simple mood tracking app to note any changes in your stress levels.
- Engage in a "hormone balan ...
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Concerns Around Birth Control Pills and Natural Alternatives
Sara Szal raises concerns about the widespread use of birth control pills, citing their role as hormone disruptors and the existence of preferable alternatives that utilize lifestyle changes.
Birth Control Pills Can Have Significant Long-Term Consequences
Szal discusses the long-term consequences of taking birth control pills, emphasizing the lack of informed consent given to women and girls prescribed them.
Reducing Sex Hormone-Binding Globulin, Increasing Inflammation, Depleting Nutrients
Birth control pills reduce sex hormone-binding globulin (SHBG), which can decrease free [restricted term], leading to decreased libido or vaginal dryness in about 25% of women. Even after discontinuing use, SHBG can remain elevated, potentially impacting hormones long-term. Birth control use can also lead to elevated inflammation markers like high sensitivity C-reactive protein (HSCRP) and cause depletion in critical nutrients like magnesium, CoQ10, and B vitamins, impacting mitochondrial function.
Szal recommends that women affected by birth control side effects measure their inflammation and SHBG levels. She suggests beginning with an anti-inflammatory diet and a multivitamin to address the nutrient depletions caused by birth control pills.
Natural Family Planning and Copper IUDs as Preferable Alternatives
Tracking Fertility and Using Non-hormonal Contraceptives Avoids Birth Control Pill Issues
Szal encourages natural contraception methods by monitoring the menstrual cycle, tracking temperature, and using wearables to identify fertility windows. She suggests considering lifestyle changes, such as increasing omega-3s through eating fish like salmon, to manage issues like painful periods that birth control pills are often prescribed to treat.
Szal also advocates for the copper IUD as a natural contraception option. She notes its high satisfaction rates among users due to its non-hormonal nature, and not requiring daily attention.
Transitioning Off Birth Control Requires a Stepwise Approach
Nutrient Deficiencies, Hormone Monitoring, Bridging Methods Like IUDs
Szal provides a roadmap for women w ...
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Concerns Around Birth Control Pills and Natural Alternatives
Additional Materials
Counterarguments
- Birth control pills are rigorously tested and approved by health authorities, and their benefits often outweigh the risks for many users.
- Informed consent is a standard medical practice, and many healthcare providers do discuss potential side effects with patients before prescribing birth control pills.
- The reduction of SHBG and its effects can vary widely among individuals, and not all women experience decreased libido or vaginal dryness.
- Elevated inflammation markers and nutrient depletion can be managed with proper diet and supplementation, without necessarily discontinuing birth control pills.
- Natural family planning methods require a high level of commitment and regular monitoring, which may not be practical or preferred by all women.
- Copper IUDs, while effective, can also have side effects such as heavier menstrual bleeding and more painful periods, which might not be acceptable to some women.
- The transition off birth control pills does not always require a stepwise approach; some women may stop without significant issues.
- Non-hormonal IUDs may not be suitable for all women, and some may experience side effects or c ...
Actionables
- You can create a personalized health diary to track any changes in your body and mood when using or transitioning off birth control. Note daily entries on energy levels, mood swings, libido, and any physical symptoms. This record can help you and your healthcare provider pinpoint patterns and decide on the best course of action for your health.
- Start a nutrient-dense meal prep routine to ensure you're getting a wide variety of vitamins and minerals that might be depleted by birth control. Focus on incorporating foods rich in magnesium, CoQ10, and B vitamins, such as leafy greens, nuts, seeds, and whole grains, into your weekly meal plans.
- Engage in a community-ba ...
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