Brain Noise, Sleep Truths & Women's Hormones

Unlock focus with sound, learn surprising sleep facts, understand women's hormones & HRT.

May 14, 2025

64% of the best health hacks shared on podcasts go ignored

Each week, I pull the most important protocols and supplement recommendations from Huberman, Attia, and other experts and share what you missed in a 3-minute letter.

TLDR:

• The right white noise can trigger dopamine release and enhance focus (but timing and volume matter)

• Those sudden muscle twitches that hit you while falling asleep are normal for 70% of us

• Most of what we believe about hormone therapy comes from outdated research

• Menopause affects far more than hot flashes: from brain function to bone health (and modern solutions exist)

What the right noises can do for your brain

WHAT I LEARNED FROM HUBS

Ever notice how the right background noise can make you laser-focused, while the wrong kind drives you crazy? In a recent ‘Essentials’ episode, Huberman explained why and taught me how to use sound to optimize my brain:

✦

THE FUNDAMENTALS

• What White Noise Can Do For You: low-level background white noise can enhance your focus and memory by triggering dopamine release in your brain.

"White noise improves learning by modulating activity in dopaminergic midbrain regions."

• Brain Wave Hack: Different sound frequencies can shift your mental state, from deep sleep to laser focus.

"Delta waves like 1 to 4 hertz can help in the transition to sleep... beta waves 15 to 20 hertz are great for focus."

• Balance-Vision Link: Your balance system and eyesight work as a team, constantly adjusting to keep you stable (explains why reading in cars can make you dizzy).

✅ WHAT TO DO

• Work Focus: Play white noise at barely audible levels during deep work sessions 🔗

• Mental State Shifting: Match sound frequencies to your needs:

Need to focus? → Use 15-20 Hz (here’s an example)
Time to sleep? → Try 1-4 Hz (here’s another one)

⛔ WHAT TO AVOID

• Parents Take Note: Don't run white noise all night for babies, it can mess with their hearing development. 🔗

• Volume Control: Keep white noise barely audible, high volumes block learning benefits and can actually increase stress. 🔗

🎧 LISTEN TO FULL EPISODE

What’s coming to these letters: Dr. Rangan Chatterjee

Many of you have been asking for more diverse expert perspectives, and one name kept coming up: Dr. Rangan Chatterjee. He's a highly respected UK medical doctor, and host of the "Feel Better, Live More" podcast. He’s known for a practical, root-cause approach to health that fits well with what I am trying to do with this letter.

I'll start including key insights from his work in the coming letters.

You can check out here his recent episode with neuroscientist Tommy Wood on early dementia signs (pay attention to the importance of social stimulation and vitamin B).

2 things you didn’t know about sleep

WHAT I LEARNED FROM MATT WALKER

A weekly podcast on the science of sleep might be a touch too much. Is there anything new we need to learn from Matt Walker? Maybe not on a consistent basis, but his AMA episodes always gave me the chance to look for something I didn’t know.

Here are two insights that caught my attention this week:

Limit naps to about 20 minutes to gain alertness and cognitive benefits without experiencing sleep inertia. 🔗

“A 20-minute nap will reset focus, attention, alertness, and energy without causing much sleep inertia because it’s not long enough to enter deep non-REM sleep.”

In case you started to get worried, hypnic jerks — those sudden muscle twitches that can wake you up as you're falling asleep — are normal and affect about 70% of people (but if frequent and disruptive, consider consulting a doctor). 🔗

🎧 LISTEN TO FULL EPISODE

What Women Should Know About Hormones

WHAT I LEARNED FROM PETER ATTIA

Most of what we think we know about hormone replacement therapy (HRT) is outdated. I recently caught Dr. Rachel Rubin, a top urologist, on Peter Attia's podcast breaking down what's actually true about hormones for women.

Here's what surprised me:

Is Hormone Replacement Therapy (HRT) dangerous for women?

Early fears from the Women’s Health Initiative’s study are outdated. Further research shows that for many women, especially when HRT starts around menopause (within 10 years of the last period), the benefits often outweigh the risks. For these women, HRT can significantly improve quality of life and may reduce risks of osteoporosis, fractures, diabetes, and colon cancer.

What are common menopause symptoms besides hot flashes?

Menopause is a whole-body shift. The drop in hormones like estrogen, progesterone and testosterone (more later on what these 3 do) might lead to brain fog, mood changes, joint pain, sleep issues, vaginal dryness, recurrent UTIs, and low libido.

What do the main HRT hormones do for women?

Estrogen relieves hot flashes and supports bone/vaginal health. Progesterone (if you have a uterus) protects the endometrium and can help with anxiety and sleep. Testosterone boosts libido, energy, mood, muscle mass and mental clarity.

✅ WHAT TO DO

• For UTIs, vaginal dryness, or painful sex, consider low-dose vaginal estrogen or DHEA. They are effective and safe. 🔗

• If you have a uterus and are taking estrogen, also take progesterone (micronised is preferred) to protect the endometrium. 🔗

• For persistent low libido, fatigue, or brain fog, ask about low-dose testosterone gel.

• Find a clinician knowledgeable in current menopause care (e.g., via menopause.org).

⛔ WHAT TO AVOID

• Don't let old study fears stop you from exploring HRT. The risks of not treating can be higher. 🔗

• If you have blood clot risks, transdermal estrogen (patch/gel) is generally safer than oral. 🔗

• There's no universal "stop by X years" guideline when it comes to HRT. Discuss long-term use with your doctor. 🔗

🎧 LISTEN TO FULL EPISODE

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What the right noises can do for your brain

2 things you didn’t know about sleep

What Women Should Know About Hormones

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