The PAUSE

A Hormone, Weight, Health, and Mind Optimization Newsletter

"Doc, I was listening to a podcast, and the doctor on there was talking about DHEA. She said that it was a hormone that menopausal women should investigate. Should we?"

Menopausal women may benefit from DHEA if levels are low, but it should only be used under medical supervision since dosage, form, and individual response vary widely.

As you know from my newsletter, I prefer to optimize hormones naturally first and only supplement when the natural pathway is ineffective or impractical.

How to Increase DHEA Naturally

Let’s be honest: menopause can feel like Mother Nature’s little prank. One minute you’re fine, the next you’re wondering if you’re melting from the inside out, crying at dog food commercials, and misplacing your reading glasses for the fourth time today.

But there’s good news — your body hasn’t turned on you; it’s just recalibrating. And one of the quiet power players in this hormonal symphony (or sometimes, cacophony) is a little molecule called DHEA.

So grab a cup of green tea (or something stronger, no judgment) — we’re going to unpack what DHEA is, why it matters, especially after we turn 50, and how to boost it safely and naturally.

What Exactly Is DHEA?

DHEA — short for dehydroepiandrosterone — is a hormone produced mostly by your adrenal glands. Think of it as the “parent” hormone that gives birth to both estrogen and testosterone.

When you’re in your 20s, DHEA levels are high, helping you feel energetic, maintain lean muscle, support libido, and keep your mood balanced. But starting around age 30, DHEA levels begin a slow decline — and by menopause, they can drop by as much as 80%.

The natural decline in DHEA affects more than just your sex hormones. Low DHEA can contribute to:

• Fatigue and low motivation
• Thinning muscle tone and increased belly fat
• Decreased libido
• Mood swings or low mood
• Poor stress tolerance
• Weaker immune function

In short: DHEA is one of your body’s “feel-good, stay-strong” hormones — and it’s worth giving some TLC as you navigate middle age.

The DHEA–Menopause Connection

During menopause, estrogen levels miss their mark and ovulation ceases. When that happens, ovarian progesterone production becomes nearly nonexistent.

Your adrenals — those tiny glands perched on your kidneys — step in to pick up some of the slack. But if they’re overworked (hello, chronic stress!), they can’t produce enough DHEA to maintain balance.

That’s why many women find themselves feeling drained, foggy, or flat-out exhausted even when they’re technically “doing everything right.”

Supporting DHEA means supporting your entire hormonal orchestra. When DHEA levels are optimized, many women report:

• More stable moods
• Better energy and sleep
• Improved muscle tone and metabolism
• Renewed libido and zest for life

And that’s not just anecdotal. Research suggests DHEA may also support bone density, immune health, and cognitive function — three big-ticket items for women over 50.

How to Boost DHEA Safely and Naturally

Here’s where we step away from the “magic pill” mindset and move toward a lifestyle-hormone partnership. These are the most effective and natural ways to help your body restore DHEA balance:

1. Nourish Your Adrenals (They’re Working Overtime!)

Your adrenals are DHEA’s production plant. Chronic stress, poor sleep, and caffeine overload can throttle their output.

• Prioritize rest: Aim for consistent, high-quality sleep — your adrenals recover while you snooze. (Do I sound like a broken record when it comes to sleep. It's as important as having an ideal weight when it comes to your hormones)
• Cut stress gently: Meditation, breath work, or even a 10-minute walk in sunlight can lower cortisol (which competes with DHEA).
• Hydrate and fuel smartly: Eat God-made (organic) foods rich in omega-3s, magnesium, vitamin C, and B vitamins — all essential for adrenal function.

2. Move Like You Mean It

Resistance training is one of the best natural DHEA boosters. Studies show women who strength train regularly maintain higher DHEA and testosterone levels — not to mention stronger bones and better insulin sensitivity.

Start with just two 20–30 minute sessions two times per week focusing on big muscle groups.

3. Healthy Fats = Hormone Fuel

Your body uses cholesterol to make DHEA and other hormones. The right fats help keep that process humming.

Add in:

• Avocados, olives, and olive oil
• Fatty fish like salmon or sardines
• Flax, chia, and hemp seeds

4. Mind the Sugar and Alcohol

Both sugar and alcohol can stress the adrenals and spike cortisol, which suppresses DHEA. That doesn’t mean you need to live like a monk — but being mindful helps. Think: wine as a treat, not as a nightly vitamin.

5. Consider Targeted Supplements (with Guidance)

Certain natural compounds can gently encourage DHEA balance:

• Adaptogenic herbs like ashwagandha, rhodiola, or maca support adrenal resilience.
• Omega-3s and vitamin D improve hormone signaling.
• DHEA supplementation itself can be beneficial — but this one deserves careful, individualized dosing and medical supervision. For women, especially postmenopausal, too much can backfire (think oily skin or hair growth). Always test before you supplement.

What to Expect When DHEA Levels Increase

When DHEA levels rise naturally, women often describe it as “getting my spark back.” You might notice:

• Steadier energy throughout the day
• Better workouts and muscle recovery
• Improved mood and mental clarity
• Increased libido and enjoyment of intimacy
• Greater emotional resilience

It’s not about turning back the clock — it’s about feeling at home in your own body again.

A Forward-Focused Perspective

Your body is evolving into a new hormonal rhythm, and DHEA is one of the keys that helps you find your groove again.

You don’t need to accept fatigue, fog, or frustration as your “new normal.” With the right lifestyle, nutrition, and guidance, your post-menopausal years can truly be your prime time — full of confidence, vitality, and calm strength.

A Gentle Nudge

If you’re reading this and thinking, “This sounds like me,” then you’re not alone — and you don’t have to figure it out all alone.

I help women over 50 rebalance their hormones naturally, increase DHEA safely, and reclaim their ideal weight, energy and confidence.

If you’d like to explore what that looks like for you, click here to schedule a complimentary discovery call — no pressure, just clarity.

Because your best years aren’t behind you — they’re waiting to be optimized.

Karyn scheduled and answered when I called and look what happened.

This Week's Gourmet Meso Meal

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TRUFFLE BURGER​

This Week's US-IE

This Us-ie is of Vicky and me exploring Château Castera, an ancient winery nestled in the heart of the Médoc region of Bordeaux, France. Its roots go deep — vines are documented on the estate as far back as the 14th century, making Château Castera one of the oldest estates in Médoc.

All is possible when you optimize your hormones, weight, health, and life, with HOPE.

🏴󠁧󠁢󠁥󠁮󠁧󠁿 The Macs

Hormone and Weight Optimization Author and Coaches

​HOPE isn’t just a feeling. It’s a protocol

Disclaimer:

The information provided in this newsletter is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, including zinc, especially if you have a medical condition, are pregnant, or are taking medications. Individual needs may vary; this content does not replace the advice of a professional medical expert.

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