Most women are told their bloodwork is normal while they still feel exhausted, foggy and stuck. Dr. Clay Moss breaks down what a standard panel checks, what it misses, and the labs to ask for instead. We get into iron and ferritin, full thyroid panels, cortisol rhythms, and why your baseline in your 30s matters more than any single result.
We also cover hormone replacement therapy and the study that scared a generation of women away from it, what perimenopause really looks like, GLP-1s and who they help, creatine and vitamin D, why DEXA beats BMI, intermittent fasting for women, and why strength training is the one thing he would never give up.
TIMESTAMPS:
0:00 - Intro/Trailer
1:23 - Training for aesthetics vs training for longevity
2:15 - When the mirror stops matching what's underneath
2:52 - Strep throat 22 times and the tonsils that came out too late
7:17 - What's actually wrong with the medical system
10:06 - How much nutrition doctors learn in med school
14:17 - Athletes who look incredible and aren't healthy
15:11 - How do you know you're healthy on the inside
15:42 - What feeling like crap actually looks like
17:42 - When your doctor says everything looks good
18:03 - What insurance covered labs actually check
18:24 - The labs to ask for: vitamin D, B12, thyroid, hormones
18:45 - Why your baseline in your 20s and 30s matters
19:23 - The top deficiencies he sees in women's bloodwork
19:40 - Iron and ferritin, and the symptoms to watch for
20:41 - Why women get thyroid issues far more often than men
21:04 - Why thyroid and adrenals come before estrogen
21:27 - Brain fog, fatigue, low libido, dry skin, stubborn weight
22:05 - TSH, T4, free T3 and reverse T3 explained
23:29 - Why trending your labs over the years is so powerful
23:48 - Hormone replacement therapy
24:34 - The steps to take before you jump to HRT
25:10 - Why perimenopause is so volatile
26:30 - Saliva testing and your cortisol rhythm
27:09 - Urine testing across a full cycle
28:42 - Why HRT can be an amazing thing for a woman
29:24 - The study that used horse urine estrogen
30:31 - How doctors stopped being trained to prescribe hormones
30:54 - Supplements for women seeing hormonal shifts
32:28 - Vitamin D, and why normal isn't optimal
32:51 - Magnesium and creatine
33:37 - Why creatine may help women more than men
35:11 - Body composition, and why DEXA is underused
36:12 - Why BMI is the wrong measure
36:56 - Waist circumference and the number to aim for
37:30 - Intermittent fasting
37:48 - Why women are more sensitive to fasting
39:09 - Sam on fasting and the calorie mistake she made
39:44 - Building a protein first morning
41:39 - Why carnivore worked, and what it really was
42:33 - Sam on lower carb and the inflammation she lost
45:37 - A day of eating, and the 80% rule
46:22 - Why a protein forward Mediterranean diet is the best start
49:10 - GLP-1s
49:31 - Why he used to be anti GLP-1
50:46 - The ApoE4 gene and Alzheimer's as type 3 diabetes
52:22 - Which peptides he thinks are most beneficial
53:33 - BPC-157 and the shoulder injury it helped
54:37 - The Hollywood stack
56:47 - How GLP-1s get misused and titrated too fast
58:30 - The DEXA error that made us think GLP-1s destroy muscle
1:00:06 - The loss of pleasure nobody talks about
1:02:43 - Non-negotiables if you're on one for weight loss
1:03:02 - Why strength training is by far number one
1:04:21 - How much protein, and the body weight number to use
1:05:32 - Why strength training matters most for longevity
1:06:27 - Gym or run? Why he picks the gym every time
1:08:44 - The study where women over 65 lifted heavy
1:10:48 - Muscle memory and why it's never lost for good
1:12:07 - Why now is the easiest it will be to build muscle
1:12:46 - His daily habits, starting with morning sunlight
1:15:33 - Sauna vs cold plunge
1:16:32 - What he wants to be able to do at 80
1:18:58 - Where to find Dr. Clay Moss
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CONNECT WITH DR. CLAY MOSS:
Instagram: https://www.instagram.com/drclaymoss
SAM'S LINKS:
ELEVATE App | free 7 day trial: https://www.elevatebysam.com/
Macro Guide: https://samanthachristine.co/nutrition-guides
Running Programs: https://samanthachristine.co/running-guides
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