THE ULTIMATE

GUIDE FOR
WOMEN'S HEALTH
Get to know your biomarkers

INSIDETRACKER.COM
INSIDETRACKER

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 We've created this guide to highlight the key biomarkers
specific to women’s wellness. You'll discover the role
biomarkers play in health and athletic performance, how
to optimize them, and delicious recipes recommended
to improve them!

Get to know your sex hormones

4

Ways to maintain hormone levels 5

Female nutrition 6

Recipes for women's health 8

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NO TWO WOMEN
ARE THE SAME
That's why we analyze your biomarkers, using cutting-edge science
and technology, to provide ultra-customized recommendations
aimed at transforming your body and mind.

A biomarker is a biological indicator of your body's internal condition.

By tracking biomarkers and following a personalized plan to improve
them, you can transform your overall health, longevity, performance,
and well-being.

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GET TO KNOW YOUR
SEX HORMONES
.

— Dehydroepiandrosterone (DHEAS)
DHEAS-sulfate is a hormone precursor produced in the adrenal glands. The body uses DHEAS to make
different steroid sex hormones, including estradiol and testosterone. DHEAS levels increase from
childhood until age 20-30, then decline steadily with age. Optimal levels of DHEAS are associated with
a healthy immune system, increased energy, better bone and muscle health, and good sexual function.
Women with healthy DHEAS levels appear to have a lower risk of developing poor heart health as they
age. Over-exercise, inadequate calories (particularly fats), and high levels of stress can reduce levels of
DHEAS prematurely.

— Testosterone
Testosterone is a steroid hormone that is essential to overall health, sexual function, and athletic
performance. Both men and women produce testosterone, but women normally have very small
amounts of this hormone. Testosterone is produced by the ovaries in women and is best known for
its anabolic effects, like aiding in muscle building, protein synthesis, and increasing bone density.
Testosterone levels naturally decrease as women age and enter menopause. For more information on
hormone changes and training recommendations during menopause, be sure to check out our blog post
All About Training and Staying Active through Menopause.

— Sex hormone binding globulin (SHBG)

SHBG is a protein produced primarily in the liver that transports sex hormones like testosterone and
estrogren, throughout the body. SHBG regulates the amount of free hormones available for diffusion
into tissues. Your diet, weight, exercise level, and age all affect your SHBG level. Without an optimal level
of active sex hormones, your sex drive, overall energy level, and memory may be negatively affected.
Multiple factors including pregnancy, undernourishment, and hormonal contraceptives can contribute
to above-normal SHBG levels.

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MAINTAIN HEALTHY
SEX HORMONE LEVELS

— Maintain a healthy body weight.

Overweight/obesity is associated with increased SHBG levels. To prevent this, maintain lean muscle
mass through regular exercise. A combination of aerobic activities and resistance training can help to
preserve lean muscle mass. Eating a diet within your nutrient and calories needs is also important.

— Prevent type 2 diabetes and hypertension.

The onset of type 2 diabetes or hypertension can increase testosterone levels beyond the optimal range.
Proper diet and exercise are the most important factors in preventing type 2 diabetes and maintaining
or lowering blood pressure. Your InsideTracker results and recommendations can help you manage
your fasting blood glucose and hemoglobin A1c levels.

— Fuel properly during training.

If you're considering caloric restriction for weight loss, be aware that protein intake, the magnitude
of the energy deficit, and the duration of the caloric restriction can all significantly impact hormone
levels. Caloric restricted diets should always be done under the supervision of a Registered Dietitian.
If done improperly, they can cause more harm than good. Women who are underweight as a result
of underfeeding may be at an increased risk of amenorrhea (lack of menstruation for three or more
months), which can lead to hormonal imbalances. For more information on causes and consequences of
amenorrhea -and ways to prevent it, see the blog post - How To Tackle Amenorrhea: A Common Problem
Among Female Athletes.

— Be mindful of birth control.

The use of hormonal contraceptives (including any past use!) is associated with higher levels of SHBG
-- sometimes up to 400%. Hormonal birth control can also decrease both DHEAS and testosterone. The
degree of these changes varies substantially between contraceptive methods. IUDs and progesterone-
only oral contraceptives appear to induce the smallest changes, while contraceptive patches induce
significantly greater changes than progesterone-only oral contraceptives.

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FEMALE
NUTRITION
. A well-balanced diet is important no matter your gender, but there are specific
micronutrients that women need more than their male counterparts. While
supplements can play a vital role in ensuring you meet recommended nutrient
intakes, it's important to prioritize getting key nutrients via whole foods
whenever possible.

— Calcium and Vitamin D

Calcium and vitamin D work together as a team to support bone health and prevent osteoporosis – a
condition that disproportionately affects women. Dairy products such as low fat cow's milk, yogurt, and
cheese are all high in calcium. Fish like halibut, snapper, and sockeye salmon are all great sources of
vitamin D. Vegetarian sources include mushrooms, fortified tofu and non-dairy milks.

— Iron
Women lose iron during their menstrual periods, which puts premenopausal women at risk for anemia.
Iron needs are also especially high during pregnancy. Animal-based iron (heme) sources include lean
red meats, sardines, mussels, and oysters. Plant-based iron (non-heme) is not as easily absorbed by the
body as heme, but it is found in a variety of foods including beans, dark leafy greens, and fortified whole
grains. To maximize iron absorption, pair plant-based iron sources with foods high in Vitamin C like an
orange, grapefruit, or the juice of a lemon or lime.

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FEMALE
NUTRITION
— Folate
Folate is an essential nutrient, especially during childbearing years. The vitamin helps to prevent fetall
tube defects and promotes both a healthy birth weight and growth. To get a healthy dose of folate, add
dark leafy greens like spinach or kale to meals, salads, or smoothies. Grab an orange when choosing a
fruit, and add in nuts and beans to snacks and meals.

— Vitamin B12
Vitamin B12 plays a role in cell health and nervous system function. Women who are pregnant, over
50 years of age, or follow a vegetarian or vegan diet, may be at increased risk of B12 deficiency. Eggs,
poultry, salmon, fish and other animal sourced foods are high in B12. Vitamin B12 is not found in plant-
sourced foods. For vegetarians and vegans good sources of B12 include fortified food products like soy
milk, almond milk and fortified whole grain cereals.

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 RECIPES FOR
WOMEN'S HEALTH

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Quinoa Pudding
Recommended to improve: Vitamin D, Calcium, Folate, Cortisol, DHEAS,
Testosterone

Prep: 3 min Cook: 10 mins Makes: 1

Per serving: 310 calories; 12.6 g fat; 45.7 g carbohydrates; 8.6 g protein

EASY FOOD SWAPS

Instead of adding granola
on top of your yogurt or
overnight oats, opt for
for omega-3-rich nuts like
walnuts or almonds.

INGREDIENTS DIRECTIONS
 1/2 cup quinoa Add the quinoa, water, milk, cinnamon and vanilla extract to a small
saucepan and bring to a boil.
 1/2 cup water
Once boiling, cover and let simmer for 15 minutes, or until the liquid
 1/2 cup almond milk fortified has been absorbed.
with calcium & vitamin D
Pour quinoa into a serving dish and top with sliced banana and
 1/2 tsp vanilla extract walnuts.

 1/2 tsp cinnamon

 2 tbsp chopped walnuts

 1 banana

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PB & J Smoothie
Recommended to improve: Vitamin D, Calcium, Cortisol, DHEAS, Testosterone

Prep: 5 min Cook: 0 mins Makes: 1

Per serving: 367 calories; 22 g fat; 36.8 g carbohydrates; 10.9 g protein

EASY FOOD SWAPS

Instead of adding granola on
top of your smoothies, opt
for chia seeds. Chia seeds
provide 10 grams of fiber
per 2 tablespoon serving and
more protein and omega-3
fatty acids.

INGREDIENTS DIRECTIONS
 1 cup unsweetened almond Add all ingredients to a blender. Blend on high until smoothie is a
milk, fortified with calcium and desirable consistency.
vitamin D

 1 cup frozen strawberries

 1/2 frozen banana

 1 tbsp ground flaxseed

 2 tbsp peanut butter

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Grilled Salmon with Avocado Dip
Recommended to improve: Vitamin B12, Vitamin D, Folate, Cortisol, DHEAS,
Testosterone

Prep: 5 min Cook: 14 mins Makes: 2

Per serving: 443 calories; 30.2 g fat; 10.7 g carbohydrates; 36.3 g protein

EASY FOOD SWAPS

Substitute quinoa for brown rice as a
side dish to increase the fiber content
and provide additional magnesium to
meet the recommended 310-320 mg
per day for women.

INGREDIENTS DIRECTIONS
 2, 6 oz salmon fillets Preheat grill to high heat.

 1 tsp dried dill weed
 1 tsp lemon zest
 1 avocado
 1/2 clove garlic, minced
 1 1/2 tbsp Greek yogurt
In a small bowl, mash the avocado, Greek yogurt, lemon juice, and
mint. Salt and pepper to taste.
Rub the salmon fillets with the lemon zest, pepper, dill weed, and salt.
Spray the grill with non-stick spray and cook the salmon for about
7 minutes on each side, or to desired doneness. Top with avocado
mixture. Serve.

 1 tsp lemon juice

 1 tsp chopped fresh mint

 1 tsp pepper

 1/4 tsp salt

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Lentil and Sweet Potato Soup
Recommended to improve: Iron, Folate, DHEAS, Testosterone, SHBG

Prep: 10 min Cook: 40 mins Makes: 2

Per serving: 500 calories; 25 g fat; 59 g carbohydrates; 13 g protein

EASY FOOD SWAPS

Instead of cooking with butter, choose
olive oil. Unlike butter, which is high in
saturated fats, olive oil is great source of
omega-3 unsaturated fatty acids. Omega-
3s are important for inflammation and
can improve triglycerides but evidence for
cholesterol is weaker.

INGREDIENTS
 1 cup red lentils, dry
 2 carrots, chopped
 2 cups vegetable broth
 1 sweet potato, chopped
 1 onion, chopped
DIRECTIONS
Heat olive oil in a medium saucepan. Stir in carrots, onion, and garlic
and cook until the onions are soft.
Add vegetable stock, lentils, potato, oregano, paprika, chili powder, salt
and pepper and stir together. Simmer for approximately 30 minutes,
or until lentils and potatoes are tender.
Season with more pepper if needed.

 2 garlic cloves, chopped

 1/4 cup olive oil

 1/2 tsp oregano

 1/2 tsp paprika

 1/2 tsp chili powder

 1/2 tsp black pepper

 salt to taste

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Soba Noodle Stir Fry
Recommended to improve: Iron, Folate, DHEAS, Cortisol, Testosterone

Prep: 15 min Cook: 15 mins Makes: 2

Per serving: 468 calories; 16.7 g fat; 29.8 g carbohydrates; 52.9 g protein

EASY FOOD SWAPS

Instead of using udon noodles
in your noodle dishes, opt
for buckwheat soba noodles.
Soba noodles are high in fiber
and protein, and come in a
variety of gluten free options.

INGREDIENTS DIRECTIONS
 1 cup soba noodles Cook soba noodles according to directions on package.

 1 boneless, skinless chicken Cut chicken thigh into bite-size pieces. In a large frying pan, heat the
thigh sesame oil on high heat. Add chicken, garlic, and ginger to the frying
pan and cook until chicken is done. Remove the chicken from the pan
 1 tbsp sesame oil and set aside.

 1 green onion Add broccoli and edamame to the pan and saute until tender.

 1 clove garlic, minced Add the chicken and cooked soba noodles into the pan and saute for
2-3 minutes until warmed through.
 1/2 inch ginger root, minced

 1 cup frozen broccoli

 1/4 cup frozen edamame

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 STOP GUESSING.
START IMPROVING.
Put your biomarkers to work. Take your body to the next level with
an ultra-personalized nutrition, supplement, and lifestyle plan.

Get started now at InsideTracker.com

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@2018 InsideTracker. Proprietary & Confidential.

REFERENCES
https://www.mayocliniclabs.com/test-catalog/Clinical+and+Interpretive/9285

https://labtestsonline.org/tests/sex-hormone-binding-globulin-shbg

Kische, Hanna, et al. "Clinical correlates of sex hormones in women: The study of health in Pomerania."
Metabolism 65.9 (2016): 1286-1296.National Academies Press.

Struggling With Infertility? What Hormones to Test. (n.d.). Retrieved from https://www.zrtlab.com/blog/
archive/struggling-with-infertility-part-2-hormones-tested-in-the-zrt-fertility-profile

https://www.medicalnewstoday.com/articles/321064.php

Vitale, Salvatore Giovanni, et al. "The Impact of Lifestyle, Diet, and Psychological Stress on Female
Fertility." Oman medical journal 32.5 (2017): 443.
Raps, M., et al. "Sex hormone binding globulin as a marker for the thrombotic risk of hormonal
contraceptives." Journal of Thrombosis and Haemostasis10.6 (2012): 992-997.

Davison, S. L., et al. "Androgen levels in adult females: changes with age, menopause, and
oophorectomy." The Journal of Clinical Endocrinology & Metabolism 90.7 (2005): 3847-3853.

Burger, Henry G., et al. "A prospective longitudinal study of serum testosterone,
dehydroepiandrosterone sulfate, and sex hormone-binding globulin levels through the menopause
transition." The Journal of Clinical Endocrinology & Metabolism 85.8 (2000): 2832-2838.

Rannevik, G., et al. "A longitudinal study of the perimenopausal transition: altered profiles of steroid
and pituitary hormones, SHBG and bone mineral density." Maturitas 21.2 (1995): 103-113.

Murphy, Ana Alvarez, et al. "Effect of low-dose oral contraceptive on gonadotropins, androgens,and sex
hormone binding globulin in nonhirsute women." Fertility and sterility 53.1 (1990): 35-39.

Zimmerman, Y., et al. "The effect of combined oral contraception on testosterone levels in healthy
women: a systematic review and meta-analysis." Human reproduction update20.1 (2014): 76-105.

Serra, Monica, et al. “Aging in Women Athletes.” An International Perspective on Topics in Sports
Medicine and Sports Injury, 2012, doi:10.5772/32161.

Basat, Hande, Sina Esmaeilzadeh, and Nurten Eskiyurt. "The effects of strengthening and high-impact
exercises on bone metabolism and quality of life in postmenopausal women: a randomized
controlled trial." Journal of back and musculoskeletal rehabilitation 26.4 (2013): 427-435.

Chien, M. Y., et al. "Efficacy of a 24-week aerobic exercise program for osteopenic postmenopausal
women." Calcified tissue international 67.6 (2000): 443-448.

Vitamins and minerals for women. womenshealth.gov. https://www.womenshealth.gov/healthy-eating/

how-eat-health/vitamins-and-minerals-women. Published 2019.

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