Women's Longevity Protocol
Women have unique longevity considerations including ovarian reserve, hormonal cycling, and different responses to interventions like cold exposure. This protocol addresses female-specific biomarkers, cycle-synced training, and ovarian health preservation.
Expected Outcome
Preserved ovarian reserve markers, optimized hormonal function
How to Do It
Track ovarian health markers
Monitor AMH (anti-Müllerian hormone), FSH, and antral follicle count via ultrasound yearly.
Yearly testingCycle-sync cold exposure
Cold exposure is better tolerated during follicular phase (days 1-14). Reduce or avoid during luteal phase.
Based on cycleOptimize CoQ10 for egg quality
CoQ10 (200-600mg daily) supports mitochondrial function in oocytes, especially important after 35.
DailySupport progesterone naturally
Adequate sleep, stress management, and vitamin B6 support natural progesterone production during luteal phase.
Luteal phase focusDUTCH hormone test bi-annually
Comprehensive hormone testing including estrogen metabolites, cortisol patterns, and progesterone.
Every 6 monthsPrenatal even if not planning pregnancy
High-quality prenatal (like WeNatal) provides nutrients that support overall hormonal health, not just fertility.
DailySupplements
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| CoQ10 (Ubiquinol) | 200-600mg | Daily with food | Especially important for egg quality after 35 |
| High-quality Prenatal | Per product directions | Daily | Methylated B vitamins preferred |
| Omega-3 DHA | 1-2g | Daily with food | Critical for hormone production |
Research Evidence
This protocol is based on 2 peer-reviewed studies. Click any link to verify the research on PubMed.
CoQ10 Supplementation and Ovarian Response
Xu Y, et al. • Reproductive Biology and Endocrinology (2018)
Key Finding: CoQ10 supplementation improved ovarian response and embryo quality in women undergoing IVF.
Female-specific responses to cold exposure
Various researchers • Multiple studies (2022)
Key Finding: Women show different thermoregulatory responses across menstrual cycle; follicular phase shows better cold tolerance.
Implementation Tools & Resources
Deep Dive Resources
Safety Notes & Contraindications
- •Consult reproductive endocrinologist if fertility concerns
- •Hormone testing timing matters - follow test instructions
Related Protocols
Contrast Therapy Protocol
Sauna + cold exposure combination for enhanced recovery and adaptation
Longevity Biomarker Tracking Protocol
Comprehensive testing schedule for longevity optimization