The Coffee-Cortisol Connection, And Two Ways To Tweak It For Health

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Health opinions on coffee vary from “it’s an invigorating, healthful drink” to “it will leave you a shaking frazzled wreck”. So, what’s the truth and can we enjoy it healthily? Dr. Alan Mandell weighs in:

Enjoy it, but watch out!

Dr. Mandell is speaking only for caffeinated coffee in this video, and to this end, he’s conflating the health effects of coffee and caffeine. A statistically reasonable imprecision, since most people drink coffee with its natural caffeine in, but we’ll make some adjustment to his comments below, to disambiguate which statements are true for coffee generally, and which are true for caffeine:

  • Drinking coffee caffeine first thing in the morning may not be ideal due to dehydration from overnight water loss.
  • Coffee caffeine is a diuretic, which means an increase in urination, thus further dehydrating the body.
  • Coffee contains great antioxidants, which are of course beneficial for the health in general.
  • Cortisol, the body’s stress hormone, is generally at its peak in the morning. This is, in and of itself, good and correct—it’s how we wake up.
  • Coffee caffeine consumption raises cortisol levels even more, leading to increased alertness and physical readiness, but it is possible to have too much of a good thing, and in this case, problems can arise because…
  • Elevated cortisol from early coffee caffeine drinking can build tolerance, leading to the need for more coffee caffeine over time.
  • It’s better, therefore, to defer drinking coffee caffeine until later in the morning when cortisol levels naturally drop.
  • All of this means that drinking coffee caffeine first thing can disrupt the neuroendocrine system, leading to fatigue, depression, and general woe.
  • Hydrate first thing in the morning before consuming coffee caffeine to keep the body balanced and healthy.

What you can see from this is that coffee and caffeine are not, in fact, interchangeable words, but the basic message is clear and correct: while a little spike of cortisol in the morning is good, natural, and even necessary, a big spike is none of those things, and caffeine can cause a big spike, and since for most people caffeine is easy to build tolerance to, there will indeed consistently be a need for more, worsening the problem.

In terms of hydration, it’s good to have water (or better yet, herbal tea) on one’s nightstand to drink when one wakes up.

If coffee is an important morning ritual for you, consider finding a good decaffeinated version for at least your first cup (this writer is partial to Lavazza’s “Dek Intenso”—which is not the same as their main decaf line, by the way, so do hold out for the “Dek Intenso” if you want to try my recommendation).

Decaffeinated coffee is hydrating and will not cause a cortisol spike (unless for some reason you find coffee as a concept very stressful in which case, yes, the stressor will cause a stress response).

Anyway, for more on all of this, enjoy:

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  • Anise vs Diabetes & Menopause

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What A Daily Gram Of Anise Can Do

    Anise, specifically the seed of the plant, also called aniseed, is enjoyed for its licorice taste—as well as its medicinal properties.

    Let’s see how well the science lives up to the folk medicine…

    What medicinal properties does it claim?

    The main contenders are:

    • Reduces menopause symptoms
    • Reduces blood sugar levels
    • Reduces inflammation

    Does it reduce menopause symptoms?

    At least some of them! Including hot flashes and bone density loss. This seems to be due to the estrogenic-like activity of anethole, the active compound in anise that gives it these effects:

    Estrogenic activity of isolated compounds and essential oils of Pimpinella species

    1g of anise/day yielded a huge reduction in frequency and severity of hot flashes, compared to placebo*:

    *you may be wondering what the placebo is for 1g of a substance that has a very distinctive taste. The researchers used capsules, with 3x330g as the dose, either anise seed or potato starch.

    ❝In the experimental group, the frequency and severity of hot flashes before the treatment were 4.21% and 56.21% and, after that, were 1.06% and 14.44% at the end of the fourth week respectively. No change was found in the frequency and severity of hot flashes in the control group. The frequency and severity of hot flashes was decreased during 4 weeks of follow up period. P. anisum is effective on the frequency and severity of hot flashes in postmenopausal women. ❞

    See for yourself: The Study on the Effects of Pimpinella anisum on Relief and Recurrence of Menopausal Hot Flashes

    As for bone mineral density, we couldn’t find a good study for anise, but we did find this one for fennel, which is a plant of the same family and also with the primary active compound anethole:

    The Prophylactic Effect of Fennel Essential Oil on Experimental Osteoporosis

    That was a rat study, though, so we’d like to see studies done with humans.

    Summary on this one: it clearly helps against hot flashes (per the very convincing human study we listed above); it probably helps against bone mineral density loss.

    Does it reduce blood sugar levels?

    This one got a flurry of attention all so recently, on account of this research review:

    Review on Anti-diabetic Research on Two Important Spices: Trachyspermum ammi and Pimpinella anisum

    If you read this (and we do recommend reading it! It has a lot more information than we can squeeze in here!) one of the most interesting things about the in vivo anti-diabetic activity of anise was that while it did lower the fasting blood glucose levels, that wasn’t the only effect:

    ❝Over a course of 60 days, study participants were administered seed powders (5 g/d), which resulted in significant antioxidant, anti-diabetic, and hypolipidemic effects.

    Notably, significant reductions in fasting blood glucose levels were observed. This intervention also elicited alterations in the lipid profile, LPO, lipoprotein levels, and the high-density lipoprotein (HDL) level.

    Moreover, the serum levels of essential antioxidants, such as beta carotene, vitamin C, vitamin A, and vitamin E, which are typically decreased in diabetic patients, underwent a reversal.❞

    That’s just one of the studies cited in that review (the comments lightly edited here for brevity), but it stands out, and you can read that study in its entirety (it’s well worth reading).

    Rajeshwari et al, bless them, added a “tl;dr” at the top of their already concise abstract; their “tl;dr” reads:

    ❝Both the seeds significantly influenced almost all the parameters without any detrimental effects by virtue of a number of phytochemicals, vitamins and minerals present in the seeds having therapeutic effects.❞

    Full text: Comparison of aniseeds and coriander seeds for antidiabetic, hypolipidemic and antioxidant activities

    Shortest answer: yes, yes it does

    Does it fight inflammation?

    This one’s quick and simple enough: yes it does; it’s full of antioxidants which thus also have an anti-inflammatory effect:

    Review of Pharmacological Properties and Chemical Constituents of Pimpinella anisum

    …which can also be used an essential oil, applied topically, to fight both pain and the inflammation that causes it—at least in rats and mice:

    ❝Indomethacin and etodolac were treated reference drugs for the anti-inflammatory activity. Aspirin and morphine hydrochloride were treated reference drugs for the analgesic activity. The results showed that fixed oil of P. anisum has an anti-inflammatory action more than etodolac and this effect was as strong as indomethacin. P. anisum induces analgesic effect comparable to that of 100 mg/kg Aspirin and 10 mg/kg morphine at 30 th min. of the study❞

    Summary of this section:

    • Aniseeds are a potent source of antioxidants, which fight inflammation.
    • Anise essential oil is probably also useful as a topical anti-inflammatory and analgesic agent, but we’d like to see human tests to know for sure.

    Is it safe?

    For most people, enjoyed in moderation (e.g., within the dosage parameters described in the above studies), anise is safe. However:

    Where to get it?

    As ever, we don’t sell it (or anything else), but for your convenience, you can buy the seeds in bulk on Amazon, or in case you prefer it, here’s an example of it available as an essential oil.

    Enjoy!

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  • The Case Against Sugar – by Gary Taubes

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    We generally already know that sugar is bad for the health. Most people don’t know how bad.

    Taubes makes, as the title goes, “the case against sugar”. Implicated in everything from metabolic syndrome to cancer to Alzheimer’s, sugar is ruinous to the health.

    It’s hard to review this book without making a comparison to William Duffy’s 1975 bestseller, “Sugar Blues“. Stylistically it’s very similar, and the general gist is certainly the same.

    However! Where this book beats Sugar Blues is in content; Duffy’s book often makes bold claims without scientific backing. Some of those claims didn’t stand the test of time and are now disproven. Instead, Taubes’ book leans on actual up-to-date science, and talks more about what we actually know, than what we imagine.

    If this book has a weak point, it’s when it veers away from its main topic and starts talking about, for example, saturated fat. In this side-topic, the book makes some good points, but is less well-considered, cherry-picks data, and lacks nuance.

    On its main topic, though, the investigation of sugar, it is rather more thorough.

    Bottom line: if you want a next-level motivation to reduce or eliminate dietary sugar, this book may certainly provide that.

    Click here to check out The Case Against Sugar and reduce a lot of your health risks!

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  • 5 Ways to Beat Menopausal Weight Gain!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    As it turns out, “common” does not mean “inevitable”!

    Health Coach Kait’s advice

    Her 5 tips are…

    • Understand your metabolism: otherwise you’re working the dark and will get random results. Learn about how different foods affect your metabolism, and note that hormonal changes due to menopause can mean that some food types have different effects now.
    • Eat enough protein: one thing doesn’t change—protein helps with satiety, thus helping to avoid overeating.
    • Focus on sleep: prioritizing sleep is essential for hormone regulation, and that means not just sex hormones, but also food-related hormones such as insulin, ghrelin, and leptin.
    • Be smart about carbs: taking a lot of carbs at once can lead to insulin spikes and thus metabolic disorder, which in turn leads to fat in places you don’t want it (especially your liver and belly). Enjoying a low-carb diet, and/or pairing your carbs with proteins and fats, does a lot to help avoid insulin spikes too. Not mentioned in the video, but we’re going to mention here: don’t underestimate fiber’s role either, especially if you take it before the carbs, which is best for blood sugars, as it gives a buffer to the digestive process, thus slowing down absorption of carbs.
    • Build muscle: if trying to avoid/lose fat, it’s tempting to focus on cardio, but we generally can’t exercise our way out of having fat, whereas having more muscle increases the body’s metabolic base rate, burning fat just by existing. So for this reason, enjoy muscle-building resistance exercises at least a few times per week.

    For more information on each of these, enjoy:

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    Want to learn more?

    You might also like to read:

    Visceral Belly Fat & How To Lose It

    Take care!

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  • Flax Seeds vs Pumpkin Seeds – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing flax seeds to pumpkin seeds, we picked the flax.

    Why?

    Looking at the macros first, they are equal on protein, and flax seeds have a lot more fiber while pumpkin seeds have a lot more carbs. We’re going to prioritise fiber over carbs and call this a win for flax.

    In terms of vitamins, flax seeds have a lot more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, while pumpkin seeds have a tiny bit more vitamin A. An easy win for flax here.

    When it comes to minerals, flax has multiples more calcium, copper, iron, magnesium, manganese, phosphorus, and selenium, while pumpkin seeds have more zinc. Another win for flax.

    Adding up the sections makes for a clear overall win for flax, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score? ← seeds count as plants!

    Enjoy!

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  • Science of Pilates – by Tracy Ward

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve reviewed other books in this series, “Science of Yoga” and “Science of HIIT” (they’re great too; check them out!). What does this one add to the mix?

    Pilates is a top-tier “combination exercise” insofar as it checks a lot of boxes, e.g:

    • Strength—especially core strength, but also limbs
    • Mobility—range of motion and resultant reduction in injury risk
    • Stability—impossible without the above two things, but Pilates trains this too
    • Fitness—many dynamic Pilates exercises can be performed as cardio and/or HIIT.

    The author, a physiotherapist, explains (as the title promises!) the science of Pilates, with:

    • the beautifully clear diagrams we’ve come to expect of this series,
    • equally clear explanations, with a great balance of simplicity of terms and depth where necessary, and
    • plenty of citations for the claims made, linking to lots of the best up-to-date science.

    Bottom line: if you are in a position to make a little time for Pilates (if you don’t already), then there is nobody who would not benefit from reading this book.

    Click here to check out Science of Pilates, and keep your body well!

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  • From Dr. Oz to Heart Valves: A Tiny Device Charted a Contentious Path Through the FDA

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In 2013, the FDA approved an implantable device to treat leaky heart valves. Among its inventors was Mehmet Oz, the former television personality and former U.S. Senate candidate widely known as “Dr. Oz.”

    In online videos, Oz has called the process that brought the MitraClip device to market an example of American medicine firing “on all cylinders,” and he has compared it to “landing a man on the moon.”

    MitraClip was designed to spare patients from open-heart surgery by snaking hardware into the heart through a major vein. Its manufacturer, Abbott, said it offered new hope for people severely ill with a condition called mitral regurgitation and too frail to undergo surgery.

    “It changed the face of cardiac medicine,” Oz said in a video.

    But since MitraClip won FDA approval, versions of the device have been the subject of thousands of reports to the agency about malfunctions or patient injuries, as well as more than 1,100 reports of patient deaths, FDA records show. Products in the MitraClip line have been the subject of three recalls. A former employee has alleged in a federal lawsuit that Abbott promoted the device through illegal inducements to doctors and hospitals. The case is pending, and Abbott has denied illegally marketing the device.

    The MitraClip story is, in many ways, a cautionary tale about the science, business, and regulation of medical devices.

    Manufacturer-sponsored research on the device has long been questioned. In 2013, an outside adviser to the FDA compared some of the data marshaled in support of its approval to “poop.”

    The FDA expanded its approval of MitraClip to a wider set of patients in 2019, based on a clinical trial in which Abbott was deeply involved and despite conflicting findings from another study.

    In the three recalls, the first of which warned of potentially deadly consequences, neither the manufacturer nor the FDA withdrew inventory from the market. The company told doctors it was OK for them to continue using the recalled products.

    In response to questions for this article, both Abbott and the FDA described MitraClip as safe and effective.

    “With MitraClip, we’re addressing the needs of people with MR who often have no other options,” Abbott spokesperson Brent Tippen said. “Patients suffering from mitral regurgitation have severely limited quality of life. MitraClip can significantly improve survival, freedom for hospitalization and quality of life via a minimally invasive, now common procedure.”

    An FDA spokesperson, Audra Harrison, said patient safety “is the FDA’s highest priority and at the forefront of our work in medical device regulation.”

    She said reports to the FDA about malfunctions, injuries, and deaths that the device may have caused or contributed to are “consistent” with study results the FDA reviewed for its 2013 and 2019 approvals.

    In other words: They were expected.

    Inspiration in Italy

    When a person has mitral regurgitation, blood flows backward through the mitral valve. Severe cases can lead to heart failure.

    With MitraClip, flaps of the valve — known as “leaflets” — are clipped together at one or more points to achieve a tighter seal when they close. The clips are deployed via a catheter threaded through a major vein, typically from an incision in the groin. The procedure offers an alternative to connecting the patient to a heart-lung machine and repairing or replacing the mitral valve in open-heart surgery.

    Oz has said in online videos that he got the idea after hearing a doctor describe a surgical technique for the mitral valve at a conference in Italy. “And on the way home that night, on a plane heading back to Columbia University, where I was on the faculty, I wrote the patent,” he told KFF Health News.

    A patent obtained by Columbia in 2001, one of several associated with MitraClip, lists Oz first among the inventors.

    But a Silicon Valley-based startup, Evalve, would develop the device. Evalve was later acquired by Abbott for about $400 million.

    “I think the engineers and people at Evalve always cringe a little bit when they see Mehmet taking a lot of, you know, basically claiming responsibility for what was a really extraordinary team effort, and he was a small to almost no player in that team,” one of the company’s founders, cardiologist Fred St. Goar, told KFF Health News.

    Oz did not respond to a request for comment on that statement.

    As of 2019, the MitraClip device cost $30,000 per procedure, according to an article in a medical journal. According to the Abbott website, more than 200,000 people around the world have been treated with MitraClip.

    Oz filed a financial disclosure during his unsuccessful run for the U.S. Senate in 2022 that showed him receiving hundreds of thousands of dollars in annual MitraClip royalties.

    Abbott recently received FDA approval for TriClip, a variation of the MitraClip system for the heart’s tricuspid valve.

    Endorsed ‘With Trepidation’

    Before the FDA said yes to MitraClip in 2013, agency staffers pushed back.

    Abbott had originally wanted the device approved for “patients with significant mitral regurgitation,” a relatively broad term. After the FDA objected, the company narrowed its proposal to patients at too-high risk for open-heart surgery.

    Even then, in an analysis, the FDA identified “fundamental” flaws in Abbott’s data.

    One example: The data compared MitraClip patients with patients who underwent open-heart surgery for valve repair — but the comparison might have been biased by differences in the expertise of doctors treating the two groups, the FDA analysis said. While MitraClip was implanted by a highly select, experienced group of interventional cardiologists, many of the doctors doing the open-heart surgeries had performed only a “very low volume” of such operations.

    FDA “approval is not appropriate at this time as major questions of safety and effectiveness, as well as the overall benefit-risk profile for this device, remain unanswered,” the FDA said in a review prepared for a March 2013 meeting of a committee of outside advisers to the agency.

    Some committee members expressed misgivings. “If your right shoe goes into horse poop and your left shoe goes into dog poop, it’s still poop,” cardiothoracic surgeon Craig Selzman said, according to a transcript.

    The committee voted 5-4 against MitraClip on the question of whether it proved effective. But members voted 8-0 that they considered the device safe and 5-3 that the benefits of the device outweighed its risks.

    Selzman voted yes on the last question “with trepidation,” he said at the time.

    In October 2013, the FDA approved the MitraClip Clip Delivery System for a narrower group of patients: those with a particular type of mitral regurgitation who were considered a surgery risk.

    “The reality is, there is no perfect procedure,” said Jason Rogers, an interventional cardiologist and University of California-Davis professor who is an Abbott consultant. The company referred KFF Health News to Rogers as an authority on MitraClip. He called MitraClip “extremely safe” and said some patients treated with it are “on death’s door to begin with.”

    “At least you’re trying to do something for them,” he said.

    Conflicting Studies

    In 2019, the FDA expanded its approval of MitraClip to a wider set of patients.

    The agency based that decision on a clinical trial in the United States and Canada that Abbott not only sponsored but also helped design and manage. It participated in site selection and data analysis, according to a September 2018 New England Journal of Medicine paper reporting the trial results. Some of the authors received consulting fees from Abbott, the paper disclosed.

    A separate study in France reached a different conclusion. It found that, for some patients who fit the expanded profile, the device did not significantly reduce deaths or hospitalizations for heart failure over a year.

    The French study, which appeared in the New England Journal of Medicine in August 2018, was funded by the government of France and Abbott. As with the North American study, some of the researchers disclosed they had received money from Abbott. However, the write-up in the journal said Abbott played no role in the design of the French trial, the selection of sites, or in data analysis.

    Gregg Stone, one of the leaders of the North American study, said there were differences between patients enrolled in the two studies and how they were medicated. In addition, outcomes were better in the North American study in part because doctors in the U.S. and Canada had more MitraClip experience than their counterparts in France, Stone said.

    Stone, a clinical trial specialist with a background in interventional cardiology, acknowledged skepticism toward studies sponsored by manufacturers.

    “There are some people who say, ‘Oh, well, you know, these results may have been manipulated,’” he said. “But I can guarantee you that’s not the truth.”

    ‘Nationwide Scheme’

    A former Abbott employee alleges in a lawsuit that after MitraClip won approval, the company promoted the device to doctors and hospitals using inducements such as free marketing support, the chance to participate in Abbott clinical trials, and payments for participating in “sham speaker programs.”

    The former employee alleges that she was instructed to tell referring physicians that if they observed mitral regurgitation in their patients to “just send it” for a MitraClip procedure because “everything can be clipped.” She also alleges that, using a script, she was told to promote the device to hospital administrators based on financial advantages such as “growth opportunities through profitable procedures, ancillary tests, and referral streams.”

    The inducements were part of a “nationwide scheme” of illegal kickbacks that defrauded government health insurance programs including Medicare and Medicaid, the lawsuit claims.

    The company denied doing anything illegal and said in a court filing that “to help its groundbreaking therapy reach patients, Abbott needed to educate cardiologists and other healthcare providers.”

    Those efforts are “not only routine, they are laudable — as physicians cannot use, or refer a patient to another doctor who can use, a device that they do not understand or in some cases even know about,” the company said in the filing.

    Under federal law, the person who filed the suit can receive a share of any money the government recoups from Abbott. The suit was filed by a company associated with a former employee in Abbott’s Structural Heart Division, Lisa Knott. An attorney for the company declined to comment and said Knott had no comment.

    Reports to the FDA

    As doctors started using MitraClip, the FDA began receiving reports about malfunctions and cases in which the product might have caused or contributed to a death or an injury.

    According to some reports, clips detached from valve flaps. Flaps became damaged. Procedures were aborted. Mitral leakage worsened. Doctors struggled to control the device. Clips became “entangled in chordae” — cord-like structures also known as heartstrings that connect the valve flaps to the heart muscle. Patients treated with MitraClip underwent corrective operations.

    As of March 2024, the FDA had received more than 17,000 reports documenting more than 22,000 “events” involving mitral valve repair devices, FDA data shows. All but about 200 of those reports mention one iteration of MitraClip or another, a KFF Health News review of FDA data found.

    Almost all the reports came from Abbott. The FDA requires manufacturers to submit reports when they learn of mishaps potentially related to their devices.

    The reports are not proof that devices caused problems, and the same event might be reported multiple times. Other events may go unreported.

    Despite the reports’ limitations, the FDA provides an analysis of them for the public on its website.

    MitraClip’s risks weren’t a surprise.

    Like the rapid-fire fine print in television ads for prescription drugs, the original product label for the device listed more than 60 types of potential complications.

    Indeed, during clinical research on the device, about 6% of patients implanted with MitraClip died within 30 days, according to the label. Almost 1 in 4 — 23.6% – were dead within a year.

    The FDA spokesperson, Harrison, pointed to a study originally published in 2021 in The Annals of Thoracic Surgery, based on a central registry of mitral valve procedures, that found lower rates of death after MitraClip went on the market.

    “These data confirmed that the MitraClip device remains safe and effective in the real-world setting,” Harrison said.

    But the study’s authors, several of whom disclosed financial or other connections to Abbott, said data was missing for more than a quarter of patients one year after the procedure.

    A major measure of success would be the proportion of MitraClip patients who are alive “with an acceptable quality of life” a year after undergoing the procedure, the study said. Because such information was available for fewer than half of the living patients, “we have omitted those outcomes from this report,” the authors wrote.

    If you’ve had an experience with MitraClip or another medical device and would like to tell KFF Health News about it, click here to share your story with us.

    KFF Health News audience engagement producer Tarena Lofton contributed to this report.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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