Dr. Brendan McCarthy

Why the Same Hormone Works Differently for Every Woman

Why does one woman feel incredible on hormone replacement therapy while another gains weight, feels anxious, or sees no improvement at all?
The answer isn't simply the hormone—it's how your body processes it.
In this episode, Dr. Brendan McCarthy explains why the route of hormone delivery (oral, topical, injectable, or pellets) dramatically changes how hormones behave in the body. He also breaks down the role of liver metabolism, sex hormone-binding globulin (SHBG), body fat, inflammation, insulin resistance, and lab timing—and why these factors matter when creating an individualized hormone treatment plan.
You'll learn:
Why the same hormone can produce completely different results in different women
How oral, topical, injectable, and pellet hormones affect your body differently
Why "normal" lab results don't always mean your hormones are optimized
The importance of free testosterone vs. total testosterone
How inflammation, body fat, and liver function influence hormone metabolism
Four questions every woman should ask her hormone provider
Why hormone therapy requires ongoing monitoring—not just a prescription
Hormone replacement therapy is never just about writing a prescription. It's about understanding what your body does with it.
 
📚 Download the free research resources and citations:Visit www.protealife.com for episode notes, references, and educational materials.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments! 

The 5 Questions Every Woman Should Ask Before Starting Hormone Therapy

Many women are handed a prescription for hormone replacement therapy (HRT), sign a consent form, and are sent on their way—but is that really informed consent?
In this episode, Dr. Brendan McCarthy explains why true consent is much more than signing paperwork. Understanding what you're taking, why you're taking it, how it's being monitored, and when your treatment should change are essential parts of safe, personalized hormone therapy.
The 5 Questions Every Patient Should Ask:✔️ What hormone am I taking?✔️ Why am I taking it?✔️ How does it get into my body?✔️ How will we monitor it?✔️ What would make us change the treatment plan?
📚 Download the free research resources and citations:Visit www.protealife.com for episode notes, references, and educational materials.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments! 

Hormone Replacement Therapy Explained: What Every Woman Needs to Know | Episode 1

Hormone Replacement Therapy (HRT) is far more than simply taking estrogen or progesterone.
In this first episode of a new 36-part series, Dr. Brendan McCarthy explains why hormone therapy should never be viewed as a one-size-fits-all treatment. From puberty through menopause, he explores how hormones change throughout a woman's life, why lab testing matters, and how personalized care leads to better outcomes.
You'll learn the differences between estradiol, estrone, estriol, progesterone vs. progestins, testosterone therapy, delivery methods, and why true informed consent is essential when making decisions about your health.
In this episode:
✔️ Why "HRT" is an oversimplified term✔️ The different types of estrogen and why they matter✔️ Progesterone vs. synthetic progestins✔️ Testosterone therapy for women explained✔️ Why hormone testing and lab work are critical✔️ Oral vs. topical vs. injectable vs. pellet hormone therapy✔️ How inflammation, stress, sleep, nutrition, and metabolism affect hormones✔️ Why hormone health starts long before menopause✔️ What informed consent should actually look like in medicine
This episode lays the foundation for the next 36 episodes, where Dr. McCarthy breaks down hormone therapy into practical, easy-to-understand lessons so you can become a more informed advocate for your own health.
 
📚 Download the free research resources and citations:Visit www.protealife.com for episode notes, references, and educational materials.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments! 

The Hidden Risks of Oral Estrogen: What Every Woman Should Know About Estrone

Many women are prescribed oral estrogen without ever being told what happens after it enters the body. In this episode, Dr. Brendan McCarthy takes a deeper look at estrone, the estrogen metabolite created when estradiol is taken orally, and explains why the delivery method of hormone therapy matters.
You'll learn:
The difference between estradiol and estrone
Why oral estrogen creates significantly higher estrone levels
How estrone may contribute to inflammation and insulin resistance
The connection between estrogen metabolism and weight gain during perimenopause and menopause
Why monitoring labs is essential when using hormone therapy
The importance of understanding risks, benefits, and treatment options before starting hormones
Dr. McCarthy also discusses the role of inflammation, body fat, metabolic health, and hormone delivery systems in creating long-term outcomes for women navigating menopause.
This episode is about education, informed consent, and helping women better understand the science behind their care.
 
Citations: There is more than one estrogen; after menopause, estrone dominates Kuhl, Herbert. “Pharmacology of Estrogens and Progestogens: Influence of Different Routes of Administration.” Climacteric, vol. 8, no. S1, 2005, pp. 3–63. Body fat is an endocrine organ — aromatase converts androstenedione into estrone, and adipose becomes the dominant post-menopausal estrogen source Lee, Angel A., and Laura J. Den Hartigh. “Metabolic Impact of Endogenously Produced Estrogens by Adipose Tissue in Females and Males across the Lifespan.” Frontiers in Endocrinology, vol. 16, 2025, article 1682231. Inflamed fat raises IL-6; IL-6 tracks the insulin-resistant state Kern, Philip A., et al. “Adipose Tissue Tumor Necrosis Factor and Interleukin-6 Expression in Human Obesity and Insulin Resistance.” American Journal of Physiology-Endocrinology and Metabolism, vol. 280, no. 5, 2001, pp. E745–E751. IL-6 is part of the insulin-resistance machinery — it correlates with impaired insulin-stimulated glucose uptake Bastard, Jean-Philippe, et al. “Adipose Tissue IL-6 Content Correlates with Resistance to Insulin Activation of Glucose Uptake Both In Vivo and In Vitro.” The Journal of Clinical Endocrinology & Metabolism, vol. 87, no. 5, 2002, pp. 2084–2089. Inflammation amplifies aromatase — IL-6 raises aromatase via COX-2/PGE2 Bowers, Laura W., et al. “Obesity-Associated Systemic Interleukin-6 Promotes Pre-Adipocyte Aromatase Expression via Increased Breast Cancer Cell Prostaglandin E2 Production.” Breast Cancer Research and Treatment, vol. 149, no. 1, 2015, pp. 49–57. Human-tissue confirmation: HOMA-IR, IL-6, insulin, leptin, hsCRP track breast aromatase after menopause Brown, Kristy A., et al. “Menopause Is a Determinant of Breast Aromatase Expression and Its Associations with BMI, Inflammation, and Systemic Markers.” The Journal of Clinical Endocrinology & Metabolism, vol. 102, no. 5, 2017, pp. 1692–1701. Iyengar, Neil M., et al. “Effects of Obesity on Breast Aromatase Expression and Systemic Metabo-Inflammation in Women with BRCA1 or BRCA2 Mutations.” npj Breast Cancer, vol. 7, no. 1, 2021, article 18. The molecular crux: estrone drives ERα/NF-κB inflammatory signaling while estradiol opposes it Qureshi, Rehana, et al. “The Major Pre- and Postmenopausal Estrogens Play Opposing Roles in Obesity-Driven Mammary Inflammation and Breast Cancer Development.” Cell Metabolism, vol. 31, no. 6, 2020, pp. 1154–1172.e9. Estrone as a metabolic-risk signal — prospectively associated with diabetes (note: male cohort) Jasuja, Guneet Kaur, et al. “Circulating Estrone Levels Are Associated Prospectively with Diabetes Risk in Men of the Framingham Heart Study.” Diabetes Care, vol. 36, no. 9, 2013, pp. 2591–2596.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments! 

Estradiol Explained: The Truth About Oral Estrogen, Estrone, Testosterone & Informed Consent

In this episode, Dr. Brendan McCarthy breaks down one of the most misunderstood topics in hormone replacement therapy: estradiol.
Not all estrogen is the same—and how estradiol is delivered can dramatically affect hormone balance, inflammation, clotting risk, testosterone levels, and overall health outcomes.
Dr. McCarthy discusses:
• Why route of administration matters (oral, patch, injectable, topical, vaginal, pellet)• How oral estradiol converts to estrone• The differences between estradiol (E2), estrone (E1), and estriol (E3)• Estrone's relationship to inflammation and metabolic health• Oral estrogen and clotting risk• Oral estrogen's effect on SHBG and free testosterone• The impact of oral estrogen on IGF-1 and growth hormone signaling• Why informed consent should be central to hormone therapy• Benefits and limitations of pellets, patches, creams, and injections• Estriol and emerging research in autoimmune conditions such as multiple sclerosis
At Protea Medical Center, our philosophy is simple: patients deserve complete information so they can make empowered decisions about their health.
📍 Protea Medical CenterTempe, Arizona
👍 If you found this episode helpful, please like, subscribe, and share it with someone who may benefit.
⚠️ This podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your treatment plan.
REFERENCES (Abbreviated)
• Kuhl H. Climacteric. 2005.• O'Connell MB. J Clin Pharmacol. 1995.• Canonico M et al. Circulation. 2007.• Vinogradova Y et al. BMJ. 2019.• Weissberger AJ et al. JCEM. 1991.• Bellantoni MF et al. JCEM. 1996.• Kam GY et al. JCEM. 2000.• Brown KA et al. JCEM. 2017.• Iyengar NM et al. npj Breast Cancer. 2021.• Bowers LW et al. Breast Cancer Res Treat. 2015.• Lee AA & Den Hartigh LJ. Front Endocrinol. 2025.• Kern PA et al. Am J Physiol Endocrinol Metab. 2001.• Bastard JP et al. JCEM. 2002.• Qureshi R et al. Cell Metab. 2020.• Cushman M et al. Circulation. 1999.• Key TJ et al. J Natl Cancer Inst. 2002.• Sicotte NL et al. Ann Neurol. 2002.• Voskuhl RR et al. Lancet Neurol. 2016.• Soldan SS et al. J Immunol. 2003.• Taylor MB & Gutierrez MJ. Pharmacotherapy. 2008.• FDA Drug Safety Communication. 2010.• Greenblatt RB & Suran RR. Am J Obstet Gynecol. 1949.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments! 

What Every Woman Needs to Hear About Health, Food & Healing

After 16 episodes exploring food, metabolism, cravings, and health, Dr. Brendan McCarthy shares the most important lesson of all:
Your body is not broken.
Too often, health conversations focus on calories, diets, lab results, and willpower. But lasting change isn't just about what you eat—it's about understanding why you eat, what your body is responding to, and replacing shame with compassion.
In this powerful conclusion to the series, Dr. McCarthy reflects on years of working with women who have been told they are the problem, only to discover that healing begins when someone finally listens.
In this episode:✔ Why comfort foods affect more than hunger✔ How food impacts brain chemistry and emotional regulation✔ The hidden reason diets often fail long-term✔ Why shame keeps people stuck in unhealthy cycles✔ The importance of self-compassion and sustainable change✔ "We don't attack the person. We repair the protocol."
If you've ever felt frustrated by your health journey, struggled with food cravings, or blamed yourself for not being able to "stick with it," this episode is for you.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments! 

The 6-Week Nutrition Reset I Use With Patients

This episode is about more than food.
It's about understanding why we reach for certain foods, creating a realistic off-ramp from ultra-processed eating, and giving your body a chance to reset.
If you've ever felt like you're doing everything right but still struggling with weight, energy, inflammation, or cravings, this episode is for you.
 
Citation:
Hall, Kevin D., et al. “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake.” Cell Metabolism, vol. 30, no. 1, 2019, pp. 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008— This is the cornerstone. Same calories, sugar, fat, fiber, and macros on both diets; people ate ~500 kcal/day more on the ultra-processed one and gained weight. It’s the strongest evidence that the processing, not just the nutrients, changes intake.Why fat + sugar together hijack reward more than either alone (the “hyperpalatable” mechanism)DiFeliceantonio, Alexandra G., et al. “Supra-Additive Effects of Combining Fat and Carbohydrate on Food Reward.” Cell Metabolism, vol. 28, no. 1, 2018, pp. 33–44.e3. https://doi.org/10.1016/j.cmet.2018.05.018McDougle, Molly, et al. “Separate Gut-Brain Circuits for Fat and Sugar Reinforcement Combine to Promote Overeating.” Cell Metabolism, vol. 36, no. 2, 2024, pp. 393–407. https://doi.org/10.1016/j.cmet.2023.12.014— Together these support your point that engineered fat-plus-sugar foods (the Doritos idea) light up reward pathways more than natural foods, because fat and sugar run on separate gut-brain circuits that combine.Why “glycemic velocity” matters — hidden refined starches like maltodextrinHofman, Denise L., et al. “Nutrition, Health, and Regulatory Aspects of Digestible Maltodextrins.” Critical Reviews in Food Science and Nutrition, vol. 56, no. 12, 2016, pp. 2091–2100. https://doi.org/10.1080/10408398.2014.940415— Supports the egg-bite/maltodextrin point: maltodextrin is a refined starch with a glycemic index around 85–110, higher than table sugar, hiding on labels as “modified food starch.” Backs your “what the calories came from” framing.Why these foods genuinely relieve stress (your central, original thesis)Ulrich-Lai, Yvonne M., et al. “Pleasurable Behaviors Reduce Stress via Brain Reward Pathways.” Proceedings of the National Academy of Sciences, vol. 107, no. 47, 2010, pp. 20529–20534. https://doi.org/10.1073/pnas.1007740107Tomiyama, A. Janet, et al. “Comfort Food Is Comforting to Those Most Stressed: Evidence of the Chronic Stress Response Network in High Stress Women.” Psychoneuroendocrinology, vol. 36, no. 10, 2011, pp. 1513–1519. https://doi.org/10.1016/j.psyneuen.2011.04.005— This is the science behind “the food was doing something right.” Palatable food measurably dampens the HPA (cortisol) stress axis through reward pathways — which is exactly why pulling it without replacing the stress tool fails.Why cravings are state-dependent and rise with stress (the “urge depends on the state of your blood / stress level” claim)Adam, Tanja C., and Elissa S. Epel. “Stress, Eating and the Reward System.” Physiology & Behavior, vol. 91, no. 4, 2007, pp. 449–458. https://doi.org/10.1016/j.physbeh.2007.04.011Darcey, Valerie L., et al. “Brain Dopamine Responses to Ultra-Processed Milkshakes Are Highly Variable and Not Significantly Related to Adiposity in Humans.” Cell Metabolism, vol. 37, no. 3, 2025, pp. 616–628. https://doi.org/10.1016/j.cmet.2025.02.002 (edited) 
 
 
WHAT TO EAT FOR THE NEXT SIX WEEKS — Protein. Plant. Potato. (P³)The formula for every meal: one protein + one plant + one starch (potato, or beans and rice). Add fat — olive oil, butter, avocado, cheese, nuts. Add flavor — salt, pepper, garlic, lemon, vinegar, salsa, hot sauce, herbs. This is not the meal you dreamed of. This is the meal that sets you free.BREAKFAST
Eggs + sautéed vegetables + fruit on the side
Plain Greek yogurt + berries + a handful of nuts
Leftover chicken or beef + potato + vegetables (last night’s dinner works)
LUNCH
Chicken + roasted potato + green salad with olive oil and lemon
Tuna + white beans + cucumber + tomato, dressed with olive oil and vinegar
Beef + potato + peppers + salsa
DINNER
Sheet-pan chicken + potatoes + green beans
Instant Pot chicken + potato + a vegetable
Burger patty (no bun) + potato + salad
Batch chili (beef + beans + tomato) over rice
Baked fish + sweet potato + roasted broccoli
Pork + beans and rice + sautéed greens
THE DURESS PLATE — for when the day collapsesOne protein + one plant + one starch, zero cooking. Examples:• Hard-boiled eggs + apple + handful of nuts• Tuna + canned beans + cucumber, with olive oil• Pre-cooked/frozen ground beef + frozen vegetables + microwave potato• String cheese + fruit + a few nuts (in a real pinch)SIMPLE RECIPESSheet-Pan Chicken & Potatoes (serves 4)Toss chicken thighs and quartered baby potatoes in olive oil, salt, pepper, garlic. Roast at 425°F (220°C) ~35–40 min. Add green beans for the last 15 min.Batch Chili (serves 6)Brown 2 lb ground beef with chopped onion. Add 2 cans diced tomatoes, 2 cans beans (drained), garlic, cumin, chili powder, salt. Simmer 30+ min. Freezes well — make once, eat all week. Serve over rice.Instant Pot ChickenChicken breasts + ½ cup broth + salt, garlic, paprika. Pressure cook 10 min, natural release 5. Shred. Pairs with any potato + vegetable.The 5-Minute Tuna Bean BowlCan of tuna + can of white beans (rinsed) + diced cucumber and tomato. Dress with olive oil, lemon or vinegar, salt, pepper.Microwave Potato, Done RightPierce a potato, microwave 5–7 min. Split, add butter or olive oil, salt, pepper. The reliable, universal starch.Remember: Don’t aim for one perfect week repeated six times. Just follow the basic protocol the best you can for six weeks. When a craving hits, run the nine-minute interrupt from Episode 14.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments! 

The 9-Minute Method to Break Food Cravings

Most diets fail because they never address what the food was doing for you emotionally.
In this episode, Dr. Brendan McCarthy explains the stress-craving loop behind emotional eating, why ultra-processed foods feel impossible to resist, and how shame actually reinforces the cycle.
You’ll learn:• Why cravings feel automatic• How stress drives food urges• The “cue → urge → reward” loop• A simple 9-minute method to interrupt cravings
This isn’t about perfection or willpower. It’s about understanding the pattern so you can finally begin to change it.
 
Citations: 
Boswell, Rebecca G., and Hedy Kober. “Food Cue Reactivity and Craving Predict Eating and Weight Gain: A Meta-Analytic Review.” Obesity Reviews, vol. 17, no. 2, 2016, pp. 159–177. doi:10.1111/obr.12354.Use for: Food cues can trigger craving and eating even without true hunger.
Berridge, Kent C., and Terry E. Robinson. “Liking, Wanting, and the Incentive-Sensitization Theory of Addiction.” American Psychologist, vol. 71, no. 8, 2016, pp. 670–679. doi:10.1037/amp0000059.Use for: “Wanting” food is not the same as true pleasure.
Schultz, Wolfram, Peter Dayan, and P. Read Montague. “A Neural Substrate of Prediction and Reward.” Science, vol. 275, no. 5306, 1997, pp. 1593–1599. doi:10.1126/science.275.5306.1593.Use for: Dopamine helps encode reward prediction and learning.
Wood, Wendy, and Dennis Rünger. “Psychology of Habit.” Annual Review of Psychology, vol. 67, 2016, pp. 289–314. doi:10.1146/annurev-psych-122414-033417.Use for: Habits form through repeated cue-context loops.
Laborde, Sylvain, et al. “Effects of Voluntary Slow Breathing on Heart Rate and Heart Rate Variability: A Systematic Review and a Meta-Analysis.” Neuroscience & Biobehavioral Reviews, vol. 138, 2022, article 104711. doi:10.1016/j.neubiorev.2022.104711.Use for: Slow breathing supports parasympathetic regulation and stress reduction.
Lieberman, Matthew D., et al. “Putting Feelings into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli.” Psychological Science, vol. 18, no. 5, 2007, pp. 421–428. doi:10.1111/j.1467-9280.2007.01916.x.Use for: Naming emotions can reduce emotional reactivity.
Gollwitzer, Peter M. “Implementation Intentions: Strong Effects of Simple Plans.” American Psychologist, vol. 54, no. 7, 1999, pp. 493–503. doi:10.1037/0003-066X.54.7.493.Use for: “If-then” plans improve behavior change under stress.
Forman, Evan M., et al. “A Comparison of Acceptance- and Control-Based Strategies for Coping with Food Cravings: An Analog Study.” Behaviour Research and Therapy, vol. 45, no. 10, 2007, pp. 2372–2386. doi:10.1016/j.brat.2007.04.004.Use for: Acceptance and urge-surfing strategies help cravings pass without acting on them.
Hall, Kevin D., et al. “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake.” Cell Metabolism, vol. 30, no. 1, 2019, pp. 67–77.e3. doi:10.1016/j.cmet.2019.05.008.Use for: Ultra-processed foods increase intake and reinforce overeating patterns.
 
Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he’s helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He’s also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more.
If you’re ready to take your health seriously, this podcast is a great place to start.
👇 Tap Subscribe to learn more about what’s actually happening in your body, and what to do about it.
📘 Read Dr. McCarthy’s Book:Jump Off the Mood Swing – A Sane Woman’s Guide to Her Crazy Hormoneshttps://www.amazon.com/Jump-Off-Mood-...
📲 Follow Dr. McCarthy:Instagram: @drbrendanmccarthyTikTok: @drbrendanmccarthyWebsite: www.protealife.com
💬 Got a question or topic for a future episode? Let us know in the comments!