http://www.drstephaniecowie.com/

Dr. Stephanie Cowie, Yorkville, ON (2026)

05/22/2026

Hormonal changes in women during their late 30s, 40s, and 50s, known as perimenopause, can lead to discomfort from fluctuating estrogen and progesterone levels. Perimenopause is a neurological transition state that can mirror the symptoms of ADHD, making it crucial to identify their source. High levels of estrogen can increase insulin & low levels of estrogen can cause insulin resistance. Insulin resistance reduces dopamine receptor availability and dopamine transport mirroring ADHD symptoms. Thus if you notice cognitive changes in your 40s you need to get blood sugar & insulin, nutrient & mitochondrial, sleep and hormonal support. Many women are being falsely put on ADHD medications in their 40s instead of addressing their hormones.

The overlap:

1. Cognitive Difficulties:
- Low Estrogen: Memory issues, concentration problems.
- ADHD: Attention deficits, organizational challenges.

2. Emotional Dysregulation:
- Low Estrogen: Mood swings, heightened stress sensitivity.
- ADHD: Emotional instability, frustration.

3. Inattention:
- Low Estrogen: Reduced focus, task engagement difficulties.
- ADHD: Persistent inattention, careless mistakes.

4. Sleep Issues:
- Low Estrogen: Insomnia, disrupted sleep.
- ADHD: Sleep problems that exacerbate attention issues.

5. Stress and Anxiety:
- Low Estrogen: Increased anxiety from hormonal shifts.
- ADHD: Anxiety stemming from organizational struggles.

6. Low Self-Esteem:
- Low Estrogen: Feelings of inadequacy.
- ADHD: Low self-esteem from attention difficulties.

7. Relationship Challenges:
- Low Estrogen: Emotional fluctuations strain bonds.
- ADHD: Impulsivity and inattention cause misunderstandings.

Understanding whether your symptoms stem from low estrogen or ADHD is essential for effective treatment—estrogen therapy can mitigate cognitive decline, while ADHD medication targets dopamine pathways.

If you’re in your late 30s or 40s and experiencing trouble sleeping, low mood, anxiousness, irritability, fatigue, brain fog, vaginal changes, night sweats and or new onset belly- and want to feel like your empowered self again- comment “training” below and I will reach out with my FREE hormone training

05/15/2026

Most people I see with mood swings, irritability, low energy and weight retention or weight gain aren’t eating until mid morning or later and then consuming most of their food before bed. They’re also not eating nearly enough protein which means carbs pick up the slack which leads to further anxiety, irritability and weight gain.

We’re not talking about intermittent fasting. That’s different (but even that most people aren’t doing correctly)

Eating a protein rich breakfast closer to when you wake up is key for energy, mood and metabolism. Breakfast should include a minimum of 30g -50gprotein and 20g fibre to set the glucose tone for the day and stabilize your blood sugar. If you start your day with skipped meals and coffee or a carb laden meal you’re setting yourself up for a blood sugar roller coaster ride and increased mood swings, snacking and weight gain.

Most people will tell me they’re not hungry in the morning but a lot of that is because they are eating their dinner and lots of snacks too close to bed causing their blood sugar to remain elevated all night and into the morning. We want breakfast close to waking and fasting close to bedtime.

How long are you willing to endure anxiety, irritability, weight gain, sleep struggles from avoiding high protein breakfasts? I had one patient fight herself on this for 8 years until she finally to committed to high protein breakfasts within 1 hr of waking, and couldn’t believe how long she unnecessarily struggled w exhaustion, anxiety, and weight.

Ready to go from burnt out and bloated to confident and energized -DM me or book a FREE clarity call (link in bio) to become a patient.

I help women optimize their gut health & hormone health with in depth lab testing & customized steps, so they can achieve ideal energy, mood, mental clarity & metabolism.

05/08/2026

Feeling tired is common. And yes a big part of that is the isolated society we live in. Isolation and lack of a village to help raise a family puts a huge demand on parents. So outsourcing becomes paramount to recoup energy- be it daycare, hiring a cleaner, food delivery services, ordering groceries, carpooling, having grandparents/babysitter/nanny help etc.

Your energy is also a reflection of the level of peace in your life. Peace comes from choosing your partner wisely (someone who loves, respects, supports and helps you) not someone you’re resenting, doubting, dragging, mothering, or doing everything for. Peace also comes from going to bed early and not unnecessarily staying up late. Peace moreover comes from carving out time for things that bring you joy.

But parenting, aging, being busy don’t explain the fatigue that most women are feeling. They may be contributors. But they are rarely the only source. Exhaustion persists because many of the 12 reasons listed in the post above aren’t tested or treated for properly. This is why this is a big part of my practice.

We test for all of the above, with optimal ranges in mind and then create a step by step plan for patients to target all of the above so that they can connect with more energy and more mental clarity. Know the more burnt out you are the longer it takes to restore your energy.

Most of my patients are so consistent with their plans and they reap the energy benefits. But if I create a treatment plan and you can’t care enough for yourself to put yourself to bed earlier, avoid filling every free minute with scrolling, follow your nutrition recommendations, consistently take your supplements you will sabotage all of our efforts to increase your energy. Because you’re failing to put proper gas in the tank. You’re depleting more than you’re filling.

If you’re in your late 30s or 40s and experiencing trouble sleeping, low mood, anxiousness, irritability, fatigue, brain fog, vaginal changes, night sweats and or new onset belly- and want to feel like your empowered self again- comment “training” below and I will reach out with my FREE hormone training

04/25/2026

Many factors play into a women’s libido. Often times women think it’s just hormones when there is a huge mental, emotional and physical component as well. So while hormone therapies help there are other things that need to be addressed which I help patients with:

1. contributing hormone imbalances (thyroid, insulin, cortisol)
2. Evaluating medication side effects that ⬇️ desire (eg many antidepressants, birth control)
3. Managing stress & anxiety
4. Addressing pelvic floor imbalances
5. Doing a relationship connection audit. Working on emotional connection & communication with partner
6. Creating space for time together and things that bring you joy
7. Ensuring 8 hours of sleep per night (and yes this is achievable- see my other posts)

Desire will be the first thing to go, when you’re living in survivor mode or living for everyone else but yourself. Most women are trying to do everything for everyone and put themselves last on their list and thus s3x feels like an additional chore. They’re exhausted and can’t imagine another thing. Outsourcing, asking for help, delegating, resting, communicating needs with partner, not saying yes to everything, tapping into what brings them joy and pleasure will be key for improving their libido.

Infrequent s3x can lower libido. S3x can increase libido via increasing testosterone. This is why the longer a relationship goes without it the more it can lower libido especially in women. Furthermore, intimacy enhances oxytocin release which helps create deeper relationship bonds. Thus, s3x is not only needed for libido, it is an important part of relationships and bonding.

Many women are consumed with body insecurities and it prevents their ability to enjoy it causing them to resist it further. Working on things to enhance self love will be key- therapy, hypnotherapy, positive self talk, couple’s therapy, journaling, self care.

If you’re a women between 35-65 who feels lost and craves a supportive approach to address your low mood, anxiousness, irritability, fatigue, trouble sleeping and or persistent bloat - so you can feel empowered and like yourself again- book a free clarity call (link in bio) to become a patient

04/15/2026

I help many women resolve their midlife sleep issues be it inability to fall alseep or stay asleep. Most women finally get restful 8hrs sleep/night when we use bio-identical estrogen and progesterone and support their nervous system. As well as correcting any nutrient deficiencies, and blood sugar and insulin issues we detected on their in depth lab work.

Most women, before we work together, were using things that weren’t fixing their sleep and were actually worsening their dementia risk like alcohol, or diphenhydramine based over the counter meds (eg Benadryl, Sleep-eze, Gravol). Or they were using THC/CBD products which only worsened their anxiety and irritability months later.

What patients do in the few hours before bed, will determine how their sleep will be. What patients do in the few hours after they wake up will determine how they will feel that day. Both of these contribute to their sleep and wake cycles. How you start and finish your day will tell us how your mood, energy and sleep is going to be. And most patients overlook their nighttime and morning habits, just hoping one supplement will do the trick.

Avoiding alcohol, food, and screens in the hours before bed is paramount for optimal sleeps.

If you’re a women who also feels lost in perimenopause/menopause and craves a supportive approach to address your anxiety, irritability, brain fog, exhaustion, digestive bloat, sleep struggles, libido, vaginal discomforts, hot flashes - so you can feel empowered and like yourself again- book a FREE clarity call (link in bio).

04/03/2026

Supporting one’s liver consistently in perimenopause and beyond is imperative if you want to;
* manage your weight with ease
* have healthy skin
* feel energized & not exhausted
* feel more calm, not the snappy, irritated version of yourself
* feel mentally clear
* lower inflammation & pain
* feel more uplifted
* be able to sleep better

the keys to optimal liver health:
* avoiding alcohol
* avoiding inflammatory foods- industrial seed oils, artificial dyes, gluten, dairy, sugar
* sleeping 8hrs/night
* drinking half your weight in ounces of water per day
* having 2-3 fully formed daily bowel movements
* moving your body daily- steps, weights, sweating
* hot and cold therapy
* reducing stress & building resilience
* liver loving foods- protein, herbs, vegetables, fruits
* high fibre to bind and eliminate toxins
* liver supportive supplements- necessary but varies depending on patient health history, symptoms, labs & needs

When looking at labs related to liver health the following are important and often missed:
* insulin glucose challenge
* hba1c
* liver enzymes
* CRP
* ESR
* Urate
* Free fatty acids
* B12
* Iron panel
* Ferritin
* Full thyroid panel
* Auto immune panel

I requisition extensive labs for every patient. And then I create a custom gut and hormone strategy for them to feel like themselves. Each treatment plan is varied in terms of liver support but each one has it as a critical component. Patients who aren’t’ consistent w their liver support don’t see nearly the same results as those that are consistent.

If you’re in your late 30s or 40s and experiencing trouble sleeping, low mood, anxiousness, irritability, fatigue, brain fog, vaginal changes, night sweats and or new onset belly- and want to feel like your empowered self again- comment “training” below and I will reach out with my FREE hormone training

03/19/2026

Progesterone can start to become erratic for women when they reach perimenopause due to declining ovulation.

Deciding whether you need progesterone comes down to evaluating your symptoms, health history, & menstrual cycle tracking (or lack thereof).

While both the birth control pills and hormonal IUDs contain synthetic progestins which can help reduce heavy menstrual bleeding, protect the uterine lining & prevent unwanted pregnancy, they don’t come with the benefits to sleep, mood, inflammation and disease prevention like bio-identical progesterone does. Thus ensuring that we chose the right hormonal support for a woman’s goals becomes key. We also know that if we introduce progesterone in a woman who has low estrogen it can reduce the amount of receptors available to estrogen worsening her symptoms so we need to ensure she has both estrogen and progesterone support for her to feel her best. If a woman with a uterus is on estrogen therapy then she needs adjunctive progesterone support (either bio-identical progesterone or a hormonal IUD) for protecting the uterine lining.

Many women find cyclical or continuous bio-identical progesterone very helpful for their symptoms in their late 30s, 40s, and 50s. Bio-identical progesterone comes in oral (capsule or troche), compounded cream, or suppository form.

Hormone therapy isn’t the only answer for perimenopausal concerns. It’s a big helpful tool but it can’t outrun high stress, weekly alcohol, dehydration, nutrient deficiencies, blood sugar imbalances, constipation & gut inflammation, lack of exercise, overeating, diet high in processed foods- this is why a customized step by step plan addressing all health areas is key.

Many evidence based solutions exist. The good news is don’t suffer when you don’t have to!

If you’re a women who also feels lost in perimenopause/menopause and craves a supportive approach to address your anxiety, irritability, brain fog, exhaustion, digestive bloat, sleep struggles, libido, vaginal discomforts, hot flashes - so you can feel empowered and like yourself again- book a FREE clarity call (link in bio).

03/13/2026

Women are often wearing all of the hats whether this was because they thought this was expected, they saw it as a way to earn respect, they saw themselves as a failure or undesirable otherwise, they taught ppl to put them last, and or society has continually put their needs and wants last. Either way wearing all the hats is unsustainable- and these aren’t even all of them.

You couple this with her tendency to overthink, catastrophize, worry, be an overachiever/perfectionist- you will just watch the light drain out of her. She will become so depleted and burnt out.

If she can’t go away for a night or weekend without writing everyone lists and pre planning everything for everyone- then she is doing too much. Clearly other ppl around her aren’t helping or carrying their weight. There should be a division of tasks and a partnership, children should be learning how they can help with chores as well.

Women wonder why they have no libido or energy. Part of it could be related to many health conditions (deficient hormones or nutrients, dysregulated blood sugar, poor sleep, poor diet, high inflammation) but the big part is doing it all- not setting boundaries or asking for help and then the sky high pressure society puts on her.

Without having the bandwidth to fill her tank using sleep, protein, water, vegetables, stress supports, sunshine over screen time, time in nature, meditation/breathwork, therapy & other supportive modalities she can’t show up to world as her full vibrant self.

What’s one thing you could do starting now to take something off of your plate? And recoup some rest & joy!

Know this if you have untreated high stress, nutrient deficiencies, blood sugar & insulin dysregulation, hormone decline, inflammation & oxidative stress, thyroid imbalances, gut health struggles, sleep issues, nutritional gaps and or dehydration- life is going to feel WAY WAY harder than it does with all your life demands already.

If you’re looking for support to test and treat the parts of your fatigue related to the above to make your life more energized, peaceful and joyful then book a free clarity call to become a patient - link to book in IG bio

02/26/2026

Midlife hormone shifts post 35 for women can alter how we regulate our blood sugar causing anxiety. Thus, we need make sure our hormones are well supported and that our nutrition is promoting our sense of calm, not fueling more anxiety.

When it comes to just how linked food is to anxiety…
skipping meals back fires every time.

The longer you underestimate the impact of this the longer you will be held back. Breakfast literally is the most importantly meal of the day- see one of my recent reels on worst breakfasts for perimenopause.

It slows down your metabolism leading to repressed metabolic syndrome where you hold onto weight. It causes irritability, mood swings, low mood, exhaustion, brain fog and worsens food choices later on.

We want to front load our days with 30g protein rich meals and put fasting close to bedtime. You nail this down -everything changes regarding your mood, energy, mental clarity and weight.

Way too often women are experiencing anxiety, mood swings and fatigue as a result of not eating the right foods, in the right amounts, at the right times.

We need to evaluate your diet & lifestyle (sleep, hydration, bowel elimination) and labs first to see if dysregulated blood sugar & insulin, inflammation, nutrient deficiencies, hormone imbalances, & gut microbiome imbalances is the cause of your discomforts. Because without addressing these things anxiety will always be at the forefront and feeling calm out of reach.

Therapy (EMDR, hypnotherapy, talk therapy, somatic therapy), tapping, journaling, time in nature, taking breaks - are always helpful and they work really well when you are also addressing the diet, lifestyle and internal imbalances pieces.

If you’re a 35-65 yr old woman who’s ruled by hot flashes, night sweats, trouble sleeping, anxiety, irritability, fatigue, mood swings, brain fog, bloating & or vaginal dryness- and you crave feeling like your empowered self and love the way you feel - book a FREE clarity call (link in bio)

02/15/2026

Many women 35+ start to normalize lack of sleep bc:

1. Hormonal fluctuations (estrogen and progesterone) can affect sleep- causing trouble falling asleep and or night time waking (either to p*e, because of heat or for overthinking)

2. Hormonal fluctuations can also impact blood sugar and insulin regulation when if dysregulated cause night time waking and worsen night sweats.

3. Women try to take revenge on their lack of personal time in the day by recouping that time by staying up late (scrolling, watching tv, doing chores)

4. They drink more alcohol which worsens sleep.

But sleep troubles or less sleep should never be normalized. Sleep is the only time the body repairs. Lack of 8 hrs of sleep does the following:

1. Impairs glucose tolerance - means you have worsened ability to control your blood sugar the next day, it leads to lower energy and poor food choices the next day- all of which can further weight gain

2. We know that those that get less than 7hrs sleep have a tendency to a higher starting weight and put on weight faster

3. Messes up your circadian rhythm leading to worsened irritability, and anxiety

4. You get way less cellular repair leading to worsened joint pain and inflammation.

5. Leads to increases in depression and mood swings

6. Worsens cognitive function and brain fog causing the brain to work slower.

7. Increases risk for disease

Sleep is the universal health provider.🤩🤩 You need 8 hrs at every age! When you get optimal 8 hrs/night you age more slowly, have better mood, energy, mental clarity, skin, digestion and weight management.

And no melatonin isn’t the only solution. Hormones need to be optimized. Blood sugar and insulin needs to be regulated. Nervous system needs to be supported. Proper sleep hygiene and routine etc.

Lack of sleep isn’t the only thing behind weight, mood and mental clarity but it is a big piece.

If you’re in your late 30s or 40s and experiencing trouble sleeping, low mood, anxiousness, irritability, fatigue, brain fog, vaginal changes, night sweats and or new onset belly- and want to feel like your empowered self again- comment “training” below and I will reach out with my FREE hormone training

02/03/2026

Hormone therapy isn’t well understood by so many practitioners. And if they’re not up to date on research they end up relying on outdated information and misguiding you.

I prescribe a lot of hormones in my practice because they are a form of preventative medicine that boosts a woman’s quality of life and reduces her disease risk.

I believe when women get the health support they deserve they change the world.

Keep in mind, what your friend or mom or colleague did or didn’t do with regard to their hormone health doesn’t apply to you. You all have different health histories, risk factors, genetics & need differing prevention strategies. It’s worth having a personalized hormone discussion with a practitioner well versed in hormones to know your options.

We have receptors throughout our body and on just about every tissue for estrogen. It’s vital to optimal health. And when it declines we see discomforts and disease soar!

Hormones are also not the holy grail to all symptoms. While they are incredibly helpful there are lots of other pieces to women’s health that need to be addressed. We also have to manage and support gut health, liver health, nutrition, lifestyle habits, movement/exercise, hydration, mitochondrial & immune supports as well as working on her nervous system and stress response.

I do a thorough health history, lab work, risk calculation, risk and benefit analysis and review the most up to date research with each patient to ensure they are a suitable candidate for hormone therapy.

If you’re a women between 35-65 who feels lost and craves a supportive approach to address your night sweats, trouble sleeping, low mood, anxiousness, fatigue and persistent bloat - so you can feel empowered and like yourself again- book a clarity call (link in bio)

Dr. Stephanie Cowie

05/22/2026

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04/25/2026

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