http://www.drstephaniecowie.com/

Dr. Stephanie Cowie, Yorkville, ON (2026)

12/24/2025

Most of these items were around in the 1980s-early 90s so to have been old enough to use them back then would be women who are now in their late 30s onwards.
Perimenopause occurs as ovulatory function declines leading to inconsistent ovulation and eventual anovulation (no ovulation). So while perimenopause is not defined by having been old enough to use the items above in their hayday 😂😉 or by age it usually affects women between their late 30s and early 50s and lasts for 10+ years.

Not knowing what the symptoms of perimenopause are or when to expect it leaves you open to being hormonally hijacked. Meaning all these changes start happening and you don’t why or how to resolve them. Unfortunately, most medical providers have minimal training in perimenopause and menopause and thus your symptoms get further downplayed or ignored.

Most commonly reported symptoms:
▫️Exhaustion and lack of motivation
▫️Night sweats
▫️Hot flashes
▫️shorter or longer menstrual cycles w lighter/heavier bleeding
▫️Trouble falling and or staying asleep (night time waking, waking long before alarm)
▫️less tolerance for things, snapping, rage
▫️low mood
▫️anxiousness with racing heart
▫️Vaginal burning, dryness, irritation, pain with s*x
▫️Brain fog, forgetfulness, difficulty concentrating
▫️new belly w no change to diet or exercise
▫️ Muscle/joint pain
▫️headaches

lab testing can show inconsistent patterns during perimenopause.
However usually we see:
▫️FSH -elevated
▫️Progesterone -low or suboptimal
▫️Estradiol- can be elevated (as cycles start to stack on each other), fluctuating all over the place or plummeting
▫️cholesterol changes
▫️blood sugar & insulin changes
▫️possible increase in antibodies associated with new onset auto-immune conditions related to hormone changes

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)

12/18/2025

Period cramps are due to an increase in prostaglandins (inflammatory compounds) but usually this is mild. Different conditions cause more intense menstrual pain and or ovarian pain such as fibroids, endometriosis, adenomyosis, polycystic ovarian syndrome. Thus if you have pain that warrants deeper investigation and treatment.

But if you have menstrual pain that warrants pain meds, heating pads, and or missing work/events then you need much deeper investigation and support. It is especially important for your comfort in the present but also for ensuring other hormonal states are not harder on you like perimenopause, and menopause. Many of the causes of menstrual pain are signs that you could experience greater hormone fluctuations in perimenopause meaning more pain, heavier bleeding, greater mood swings, more insulin resistance & weight gain, heightened exhaustion, greater headaches etc. So knowing your diagnosis, helps us know that you’ll need more perimenopausal support and helps us support you better in this hormonal roller coaster period. It ensures you don’t have struggle twice as much.

Many evidence based solutions exist. Don’t suffer when you don’t have to! DM me to become a patient.

If you’re a women who also feels lost in perimenopause/menopause and craves a supportive approach to address your trouble sleeping, exhaustion, brain fog, bloating, headaches, irritability, new onset anxiousness & low mood, joint pain hot flashes, night sweats, and or vaginal health - so you can feel empowered and like yourself again- book a clarity call (link in bio)

12/11/2025

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 seem 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

11/22/2025

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

11/08/2025

Taking a patient’s thorough history, combined with the extensive lab tests I order in my practice, allows me to develop highly effective strategies for helping patients feel their best.

Between the ages of 35-55 for women so many changes happen based on hormone fluctuations (since they affect every system in the body) that it’s important to do extensive lab work often during this time. Otherwise changes happen and you don’t know why you’re suddenly struggling. Once in menopause we don’t need to measure s*x hormones.

When we review their lab results, 99% of my patients find themselves overwhelmed with joy, often moved to happy tears. Many have never experienced such comprehensive lab work or received a detailed, line-by-line explanation that connects all aspects of their health as I do. This process empowers them to finally understand what has been holding them back and outlines a clear, step-by-step plan for improvement.

Numerous factors can influence lab test results, including the time of day the test is conducted, the stage of the menstrual cycle, and whether the patient is fasting. I ensure my patients receive clear instructions on all these variables. Additionally, I focus on reviewing lab results with optimal ranges in mind, rather than just the standard ‘normal’ ranges.

During perimenopause, it’s common to feel as though your body is betraying you. By identifying the specific changes taking place, we can better support you in regaining a sense of normalcy and well-being.

I utilize lab results to guide the selection of appropriate supplements and hormone prescriptions, as well as to recommend dietary and lifestyle changes tailored to each individual’s needs.

If you haven’t been properly assessed or given a customized strategy and you’re just trying to DIY your health w random online products you’ll end up wasting more time, energy and money.

If you’re a women between 30-65 who feels lost and craves a supportive approach to address your persistent bloat, trouble sleeping, low mood, anxiousness, burnout, mental fog, hot flashes/night sweats and vaginal dryness- so you can feel empowered and like yourself again- book a clarity call (link in bio)

10/18/2025

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.

Other areas where bio-identical hormone therapy can provide benefit:

- Lower cardiovascular disease risk when taken within 10 years of menopause onset(cardiovascular disease being the number one killer of women). Early menopause is associated with greater cardiovascular disease risk, premature atherosclerosis and increased cholesterol.

- preventing bone loss and osteoporosis- which carry a high risk of early mortality

-reduce brain fog, memory troubles, improve decision making and prevent cognitive decline when initiated early but has neutral effects on cognition when initiated post menopause.

-reduce joint pain and headaches- estrogen modulates pain and inflammation

-improve skin elasticity and firmness

-improve vaginal comfort reducing itching, dryness, pain with in*******se, improved blood flow and lubrication

-prevent UTIs and help with urinary incontinence

-reduce certain type of cancer risk, eg colon cancer

Hormone therapy requires a well trained practitioner that understands hormones.

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 35-65 yr old woman who’s ruled by exhaustion, brain fog, anxiety, mood swings, trouble falling/staying asleep, bloating, digestive issues, high stress, hot flashes, night sweats, bloating and 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)

10/05/2025

All of the following really apply to all women. They become even more critical when hormones start to become erratic during perimenopause (not defined by age but can affect women between 35-55) and when they plummet in menopause.

Food can exacerbate or reduce hormonal symptoms by influencing gut health, blood sugar and insulin, cortisol levels, nutrient status etc. That being said even the healthiest of diets can’t bring up low hormones those need extra support on top of diet and lifestyle shifts.

I help patients navigate the necessary changes to their nutrition, lifestyle habits, stress response, hormone and gut health to make their lives so much easier. Life is a lot harder when up against hormone imbalances, gut inflammation, nutrient deficiencies, high nervous system stress, sleep troubles etc.

With the right support we can make 35+ your best years yet. Tired of all the guessing? Want extensive lab testing? Crave a customized strategy where you aren’t wasting time and money on things that don’t apply to you- then book a free clarity call to see if my approach is right for you.

If you’re a women between 30-65 who feels lost and craves a supportive approach to address your persistent bloat, trouble sleeping, low mood, anxiousness, burnout, mental fog, hot flashes/night sweats and vaginal dryness- so you can feel empowered and like yourself again- book a clarity call (link in bio)

09/18/2025

We can live our best lives if we know how to support our bodies well. Age related sarcopenia (ie muscle loss) that is furthered due to the loss of hormones needs even more support for women.

Muscles house your metabolism- ie they are involved in how you manage your weight, your mood, your balance and thus are needed for longevity.

Aging with grace and ease comes from:
-Getting enough protein for your weight
-Weight training
- Nutrient status
-Being hydrated
- Sleeping 8hrs per night
-Stress management techniques
-Avoiding calorie restrictive diets
-Supporting hormone health
-Gut support to reduce inflammation and enhance absorption
-Daily fully formed bowel movements

Love your muscles if you want to feel good as long as possible.

If you’re a 35-65 yr old woman who’s ruled by exhaustion, brain fog, anxiety, mood swings, trouble falling/staying asleep, bloating, digestive issues, high stress, hot flashes, night sweats, bloating and 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)

09/06/2025

When women don’t get 30g protein or high fibre in the morning they persistently struggle with fatigue, anxiety, irritability and weight gain.

Breakfast is key. It’s how we break the “fast.” It needs to include adequate protein (eggs, nuts, seeds, nut butters, cheese, yogurt are NOT enough), and fibre to stabilize blood sugar.

Consuming desserts, cereal and granola, grilled baked goods or fruit/ toast on their own causes a spike in blood sugar and then a crash. It doesn’t sustain you. It promotes dysregulated insulin, cortisol and blood sugar. It also doesn’t provide nutrients to optimize energy levels for the day.

Adequate protein source examples would be beef, poultry, pork, lamb, seafood, tofu, tempeh, protein powders (beef isolate or vegan blends). Examples of fibers: chia, flaxseed, acacia gum, nopal, sprouted oats and psyllium.

Skipping breakfast furthers a stress response that we want to avoid when you are already burnt out. We want to nourish and fuel the tired body with protein, fats and healthy carbs.

We want breakfast close to waking and fasting close to bedtime not the opposite. Yet most women do this backwards and complain when it backfired on them. Why would we fuel up for bed? We want to fuel up for our day and fast before bed.

The fuels you choose matter if you want to feel fueled up. Choose foods that love you back!

If you’re a 35-65 yr old woman who’s ruled by exhaustion, brain fog, anxiety, mood swings, trouble falling/staying asleep, bloating, digestive issues, high stress, hot flashes, night sweats, bloating and 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)

08/28/2025

Women often ask me why they suddenly look so puffy especially in their face. Share with a friend who’s pointed this out to you before.

As you can see there are many contributing factors.

The solution to all of the above is thorough lab testing and customized gut and hormonal support. If you’re post the age of 35 and trying to improve your puffiness, energy, mood, mental clarity, sleep, hot flashes/night sweats or metabolism without addressing your hormones and gut health it becomes an uphill battle.

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)

08/12/2025

Anxiety is multifaceted and deserves a multi-targeted approach.

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.

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)

08/02/2025

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

12/24/2025

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