“If you’re noticing symptoms of hormone imbalance—whether that’s brain fog, mood changes, poor sleep, or low energy—I want you to know that you’re not alone. These are not signs of aging poorly. They’re signs of your body asking for support.”

Welcome back to the Rethink Aging Podcast. I’m Dr. Cindy Libert, and I’m so glad you’re here today.

Whether you’re walking through perimenopause, menopause, andropause—or simply noticing that your memory, mood, or motivation has changed over time—this conversation is for you.

Today we’re diving into the intricate relationship between your sex hormones and your brain.

Because estrogen, progesterone, testosterone, and DHEA are often framed narrowly around reproduction… but in reality, they’re essential to your mental clarity, focus, emotional resilience, and even your sense of purpose in life.

And as a physician who specializes in brain health and whole-person vitality, I’ve seen over and over again how hormone imbalances can hijack a person’s sense of self—and how beautifully people can heal when hormonal balance is restored.

My goal here is to keep this both educational and practical. I want to equip you with tools that feel doable and empowering—and I’m inviting you into this with a faith-centered perspective.

“Caring for our bodies, for our hormones, isn’t about chasing youth or perfection. It’s about honoring the beautiful design God has woven into our bodies. When we support our hormonal health, we’re stewarding the vessels that He’s entrusted to us.”

Let’s begin.

Estrogen: memory, mood, and the “brain fog” nobody imagines

Let’s start with estrogen—particularly estradiol.

This hormone plays a crucial role in the female brain, supporting:

• memory
• learning
• emotional regulation

It helps maintain the thickness of the brain’s cortex and supports the growth of new neural connections. It also boosts serotonin and dopamine—those “feel-good” neurotransmitters that influence mood and motivation.

So when estrogen levels decline during perimenopause and menopause, many women begin to experience:

• brain fog
• forgetfulness
• irritability
• depressive symptoms

And I want to underscore this:

“This is not imagined. It’s neurobiological.”

The hippocampus—the part of the brain responsible for memory—has estrogen receptors. When estrogen drops, the hippocampus suffers.

How to support healthy estrogen balance (starting today)

One of the most powerful lifestyle tools is increasing fiber intake. Not glamorous—but fiber binds excess estrogen in the gut and helps the body eliminate it.

Aim for 25–35 grams of fiber a day from whole foods like:

• vegetables
• berries
• flax seeds
• chia seeds
• legumes
• whole grains

And don’t overlook cruciferous vegetables—broccoli, kale, cabbage, Brussels sprouts—because they contain compounds that support your liver’s ability to metabolize estrogen down protective pathways. This can reduce the risk of estrogen dominance, which can contribute to heavy periods, mood swings, and inflammation.

Next: limit exposure to synthetic estrogens—xenoestrogens, what I call hormone disruptors.

These are found in:

• plastics
• pesticides
• conventional cleaning products
• some personal care products

Choose clean, fragrance-free, non-toxic products when you can, and store food in glass containers instead of plastic. These are small changes, but they add up.

And finally: blood sugar balance is essential.

Spikes in insulin can drive estrogen imbalance and set the stage for brain fog and hormonal chaos.

Center meals on:

• protein
• healthy fats
• colorful non-starchy vegetables

Keep carbs slow and steady—not excessive—and ideally not from processed sources.

Progesterone: your nervous system’s natural sedative

Now let’s talk progesterone.

“I like to think of this hormone as the nervous system’s natural sedative. It calms the brain and promotes restful sleep and supports a sense of inner peace.”

Progesterone often declines in women in the late 30s and early 40s. That’s why so many women in midlife describe feeling anxious, overwhelmed, and unable to sleep… even when completely exhausted.

That wired-and-tired feeling.

Low progesterone is often the first hormonal shift of perimenopause—and one of the ways we can support it is by nourishing the adrenal glands.

Why? Because once ovulation becomes irregular or stops, the adrenals are responsible for producing progesterone precursors. When life is running at full speed with little margin for rest, the adrenals struggle to keep up.

So I encourage my patients—and myself—to make time for rest and nervous system regulation.

Make it a daily rhythm, not a luxury.

Simple tools like:

• breathwork
• centering prayer
• journaling
• mindful stretching

…can reset the stress response and support natural progesterone balance.

Even five minutes of focused breathing a few times a day can have a profound impact on hormone health.

Nutrients that matter for progesterone and adrenal support

Micronutrients matter too:

• magnesium
• vitamin C
• B vitamins (especially B6 and B5)

These are often depleted by stress, caffeine, and inadequate sleep—which is why a nutrient-dense, whole-foods diet is so supportive.

And speaking of sleep: this is cornerstone. Without deep restorative sleep, hormone production becomes disrupted.

If you’re in perimenopause and sleep is consistently compromised, you may want to talk with your physician about bioidentical progesterone, which can be deeply calming and neuroprotective when used appropriately.

Testosterone: motivation, clarity, and confidence (for women too)

Now let’s talk testosterone.

Although it’s commonly associated with male health, testosterone is essential for women too. It influences:

• drive
• clarity
• confidence
• muscle mass

When it’s low, it can feel like:

• loss of motivation
• poor concentration
• emotional flatness
• “not feeling like yourself”

I often see low testosterone in both men and women who are burning the candle at both ends—because over time, chronic stress, insulin resistance, inflammation, and poor sleep can deplete testosterone levels.

Natural ways to support testosterone

Here’s the good news: we can support testosterone naturally.

Strength training is one of the most effective ways to increase testosterone production.

Lifting weights—or even bodyweight exercises like squats and push-ups—signals the body to build lean muscle and supports healthy testosterone production.

I recommend starting with 2–3 strength sessions per week, starting low and building slow so you don’t injure yourself.

Healthy fats matter too, because cholesterol is the precursor to all sex hormones. Prioritize:

• avocados
• olive oil
• nuts and seeds
• omega-3-rich foods

And again: sleep deprivation can significantly lower testosterone, especially in men. So create an evening wind-down routine, limit screens, and sleep in a dark, cool room that supports melatonin and repair.

I also recommend checking:

• vitamin D
• zinc
• omega-3s

These play essential roles in testosterone synthesis and function.

And here’s something often overlooked:

“Joy, pleasure, fun, creative expression, and meaningful relationships all lower our stress hormones and support healthy testosterone production.”

Don’t underestimate the power of laughter, connection, and purpose. These are as vital to hormone balance as any food or supplement.

Bringing it all together: nurture, calm, energize

Let’s tie it together:

• Estrogen nurtures memory, mental flexibility, and emotional resilience.
• Progesterone brings calm, peace, and deep sleep.
• Testosterone energizes, sharpens thinking, and fuels motivation.

Each of these hormones matters—and each can be influenced beautifully by lifestyle: how we eat, move, rest, and live.

So if you’re noticing symptoms of hormone imbalance—brain fog, mood changes, poor sleep, low energy—remember this:

These are not signs of aging poorly. They’re signs your body is asking for support.

And support is available.

Need help? Here’s where to start

Reach out to your doctor. And of course, we’re available at Caring for the Body, PLLC in Asheville, North Carolina.

We also have the Rethink Aging Community, where we meet monthly for education, Q&A, and support.

You can learn more at caringforthebody.org.

Until next time, blessings to you on your journey to greater health and joy. Be well.