Hey there! On Monday, we officially started the 8-Week Wellness Experiment and…wow. Over 5,000 of you said “yes” to building strength, boosting energy, and creating habits that will keep you ahead of the game, now and forever.

While enrollment for Cohort 1 of 8-Week Wellness Experiment is closed, don’t worry—you can click below to get notified when the next one starts!

And if you are part of the current, debut cohort, we are already working on Phase 2 (i.e. the third and fourth months of my 6 month experiment) to be ready for you when you complete these first 8 weeks! Let’s GO!!!! 

Building this experiment has been the ultimate labor of love—and the work isn’t over. Our team has been working extremely hard to answer everyone’s requests and questions.

If you’re still waiting on us for an answer, I promise we’ll get to you soon. Be sure to email us at [email protected] if you have absolutely any questions.

Now onto today’s Ajenda!

TODAY’S DOSE OF HONESTY

Stressed? It Could Be Making You Stronger.

There are a million things on your to-do list. The dog needs to go to the vet. The emails won’t stop. And the kids just asked you to go to Target to buy a billboard for their presentation…due tomorrow. (Why do they do this!?) 

Stress isn’t fun. But what if a little stress could actually make you stronger? Enter hormesis, the phenomenon where small, controlled doses of stress help build resilience. 

Hormesis plays a crucial role in women’s health, yet research hasn’t fully caught up to distinguish its effects between men and women. While we can’t generalize data for men onto women, we do know that hormesis can have positive impacts.  

In fact, you’re probably already benefiting from hormesis without realizing it. Here are three everyday stressors that make you stronger: 

1. Cold Exposure → Boosts Metabolism & Hormonal Balance  

 Here’s something that’ll encourage you to jump into that cold shower (or ice bath): Brief cold exposure stimulates brown fat activation, improving your metabolism and insulin sensitivity. 

This is great news for women as we tend to have a lower metabolic rate than men and struggle with hormonal imbalances—especially around menopause. Though there is also some data that suggests that women do better with a heat stress (like sauna) versus a cold one. I like both, personally! 

2. Short Fasts → Triggers Longevity Pathways 

Intermittent fasting (IF) activates autophagy, where cells clean out damaged components and recycle them for repair. Translation? Fasting can potentially help us improve our lifespans. 

But there’s a catch. Women’s hormones are more sensitive than men's to fasting stress, meaning over-fasting can disrupt menstrual cycles and increase cortisol. That’s why I recommend shorter fasts (roughly 12 hours) for women versus the standard 16 hours.

3. Strength Training → Improves Metabolic Flexibility 

A 2022 study focusing on active women over 60 found that strength training significantly improved metabolic flexibility—your body’s ability to switch between burning carbohydrates and fats. This adaptability is crucial for maintaining energy levels and preventing metabolic disorders (such as Type 2 Diabetes).

Just to Recap 

A small amount of stress found in cold exposure, well-timed fasting, and strength training can help you build resilience, balance hormones, and avoid metabolic disorders. 

Just be sure to tread lightly! Too much stress backfires (and we all know how that goes). The key is dose and timing—get that down, and you’ll be on your way to longevity.

SYMPTOM SOLUTIONS

What a 101-Year-Old Woman Wants You to Know About Aging Well

I’ve met countless incredible people in my 25-year medical career and 19-year television career. However, I met someone last week who I’ll never forget. 

Meet Carole Roth. She’s 101 years young and a TikTok celebrity, courtesy of her TikTok famous grandson Ryan Roth (you might know his father,  the famous skin guru Peter Thomas Roth!). 

Carole is part of the rare 0.02% of Americans who live to see 100 (about 1 in 5,000 people in the US live to be over 100 years old). But let me tell you: She’s living proof that age is just a number. 

Carole is boisterous. Laugh-out-loud funny. Honest. She’s the type of person whose presence alone can blow your (metaphorical) hair back the moment she enters a room. 

Over coffee, though we nearly extended through her cocktail hour into her favorite, a lychee martini, we chatted for four hours on everything from men to skincare, to shoes, to diets, to menopause, and nutrition. And trust me, Carole does not hold back. 

Here are some of the secrets I discovered after my time with Carole. Grab a pen—you’ll want to write these down:

1. Aging Starts In Our 20s 

Most of us assume aging starts in our 40s or 50s or later. But cellular aging actually starts in your 20s. That’s why good lifestyle choices in our younger years are so important—they compound as we age. 

This should serve as a reset for those who think that ‘old’ is associated with a random age. In some ways, we are old already in our 20s, but no one feels that way. Ponder that one…

2. Understanding Perimenopause Is Key 

Everyone knows about menopause. But fewer know about perimenopause—the transition phase that starts years before menopause. Perimenopause can start in a woman’s 30s or even earlier! Yes, you read that right.

Understanding how perimenopause lowers estrogen and testosterone levels (estrogen is partly responsible for skin elasticity, metabolism, and brain function) is key to navigating midlife decades and beyond. This goes hand in hand with paying attention to the right nutrition, exercise, and stress management as we get older.  

I asked Carole whether she felt sadness or despair when she went into menopause. Her answer? “Why would I? That’s bullshit!” Well, okay then! 

3. Genetics is a Huge Part of The Picture 

Genetics matter. A lot. Carole was blessed with incredible genes. Despite spending years baking under the sun (with a mirror gasp as a reflecting device!), smoking cigarettes, barely drinking water, and never exercising, she’s feeling and looking great

(For the record, I tried to get Carole to do some light resistance bands with me in her chair, and she adamantly refused. I respect her resolve!) 

4. Longevity Is More Quality Than Quantity 

What I admired most about Carole wasn’t her age: It was her quality of life. Despite being over a century old, Carole sleeps for 9 hours every night and is mentally sharp.  

We all want to age like Carole. The key lies in metabolic flexibility, muscle maintenance, and reducing inflammation—so you don’t just add years to your life, but life to your years.  

5. Your Social Life Is a Lifespan Predictor 

Do you know what accelerates biological aging faster than smoking or obesity? Loneliness. Having strong relationships and a sense of purpose are as critical to longevity as diet and exercise.

It’s no surprise that Carole has tons of hobbies. She reads two books a week, loves to go shopping, loves her two dogs, and has fun on TikTok. She’s also super socially active and is constantly meeting new friends!

6. Your Mind Shapes How You Age 

Aging is inevitable. But you can change the way you experience it—for better or for worse—simply with your mind. 

Studies show that women who see aging as a journey of wisdom and strength tend to live longer, healthier lives than those who fear it. 

Carole will turn 102 this month! Her birthday plans involve a trip to Las Vegas with a few friends, where she’ll wear her favorite sparkly clothes, jewelry, and makeup. (She invited me, but I genuinely don’t think I can keep up with her!)

For the first time since meeting Carole, I feel unafraid of turning 80, 90, and 100. Here was this incredible woman who’d done it (and done it with style and attitude) and was still enjoying the gifts life had to offer. 

I was inspired and humbled. How dare I utter a single negative word of self-talk to my reflection in the mirror about a wrinkle here or a sunspot there when Carole was doing exactly none of that?! 

Instead of Carole longing for what was, she was enjoying what is. And that’s something we can all do more of—no matter how old we are. 

COMMUNITY

What Are Natural Ways to Lower Blood Pressure?

Thank you @reneelewilson for the question! 

Let’s start with some essential mini-med school: Be sure you’re checking your blood pressure the right way:  

• Zoom In: Blood pressure should always be checked on both arms and on bare skin, using the correct size blood pressure cuff for your arm. (Bigger arms need larger cuffs!)

If there’s a significant difference between one arm and the other—despite multiple checks—it could indicate an underlying aortic or vascular issue. These conditions can cause asymmetry in blood pressure and may require further medical evaluation. 

Next, know your numbers! The latest cut-off for ‘normal’ blood pressure is less than 120/80.  

If you’ve been told you have high blood pressure, often the first recommendations involve lifestyle or behavioral modifications. However, what those modifications are will depend on how elevated your numbers are. 

Before we go further, I want to stress that high blood pressure is no laughing matter. Hypertension is called ‘The Silent Killer’ for a reason. 

If left untreated, high blood pressure can lead to stroke, heart attack, and kidney problems. If medication is necessary, it’s necessary. It doesn’t mean you can’t or shouldn’t also engage in some natural or behavioral approaches, too. 

There are natural approaches that can help. Here are three evidence-based approaches to lowering blood pressure that many women tend to overlook: 

1. Incorporate Magnesium in Your Diet 

When people think of lowering blood pressure, they jump to reducing their sodium intake. But we can’t forget the power of magnesium! This vitamin helps relax blood vessels, which in turn lowers your blood pressure (potassium-rich foods do the same thing!)

• Magnesium-Rich Foods: Pumpkin seeds, spinach, almonds, and dark chocolate can naturally boost your magnesium levels.

• Potassium-Rich Foods: Bananas, sweet potatoes, peas, cucumbers, cantaloupes, and grapefruit. 

 2. Restore Your Sleep Schedule 

Women, especially those juggling work, family, and hormonal shifts, often sacrifice sleep. But even just one night of bad sleep can elevate blood pressure. 

So, try to get ample sleep every night. Studies show that 7–9 hours of high-quality sleep can regulate stress hormones and keep blood pressure in check.

3. Deep Breathing  

It’s no secret: Stress and anxiety elevate blood pressure. 

But slow, controlled breathing—especially exhaling longer than you inhale—activates the parasympathetic nervous system. Techniques such as box breathing or 4-7-8 breathing have been shown to reduce blood pressure within minutes.

By focusing on magnesium, quality sleep, and intentional breathing,  women can naturally and effectively lower their blood pressure by anywhere from 3-7 mm Hg without drastic lifestyle overhauls. 💙

Have a question you’d like me to answer? Leave it on my Instagram right here!

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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