Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ - Everyday Wellness™

Latest Episodes:

BONUS: Psychology of Eating: Behaviors, Myths and Beliefs with Dr. Sandra Scheinbaum Jan 27, 2025

Show notes

I am honored to connect with Dr. Sandi Scheinbaum today.

Dr. Scheinbaum is the Founder of the Functional Medicine Coaching Academy, an initiative focused on helping practitioners and businesses hire health coaches who focus on chronic disease and reducing healthcare costs. She is an educator and clinical psychologist with a career spanning over 40 years, lecturing prolifically on the psychology of wellbeing, mind-body medicine, and the psychology of eating, and writing several books on health coaching, panic attacks, and anxiety.

In our conversation today, we dive into nutrition confusion, scientific evolution, biased myths and beliefs, contradictory messages, and how cognitive dissonance affects people’s eating patterns and attitudes toward food. Dr. Scheinbaum shares how she transitioned from being a vegan to becoming an omnivore, and we explore the role of Erikson's stages of development and family dynamics in shaping theories and behaviors around food. We look into the psychology of eating, social messaging, and the consequences of appetite judgments, food shame, and orthorexia. Dr. Scheinbaum also explains how to find local practitioners who can assist you in navigating your relationship with food, mind-body medicine, and cognitive-behavioral therapies.

Stay tuned for today's insightful discussion, where Dr. Sandi Scheinbaum unravels the psychology that shapes our eating patterns, attitudes, and approaches to food.

IN THIS EPISODE YOU WILL LEARN:

Why is there so much confusion around nutrition?
The psychology of food labeling
How eating habits get shaped by childhood experiences and cultural influences
How we need self-compassion without judgment to develop a healthier relationship with food
The potentially negative impact strict food rules can have on the mental and physical health of children
How social influences and the desire to fit in affect people’s eating habits
Dr. Scheinbaum tells her story of shifting from veganism to becoming a meat eater
How gender differences impact eating habits
The benefit of having a health coach to support lifestyle changes
How thoughts and physical sensations are interconnected

Bio:

Dr. Sandra Scheinbaum trains people to become Functional Medicine health coaches and helps practitioners and businesses hire them because she believes that health coaches are the key to combating chronic disease and reducing healthcare costs. As the Founder and CEO of the Functional Medicine Coaching Academy, a collaboration with The Institute for Functional Medicine, Sandi is a leader in the field of health coaching education. As an educator and clinical psychologist for over 40 years, she has lectured extensively on the psychology of well-being, mind-body medicine, and the psychology of eating. She wrote several books on health coaching, panic attacks, and anxiety. Sandi founded FMCA at age 65 because, rather than retiring, she is on a mission to grow the health coaching profession so that millions of people can get the support they need to lead healthier lives.

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Books Mentioned:

Salt, Sugar, Fat by Michael Moss

The Dorito Effect by Mark Schatzker

Ep. 434 Menopause Care Gaps & Menowashing: What Women Should Know with Esther Blum, MS, RD, CDN, CNS | Menopause Jan 25, 2025

Show notes

I am thrilled to reconnect with Esher Blum today. She is an integrative dietitian and menopause expert who has helped 1000s of women master menopause through nutrition, hormones, and self-advocacy.

We begin today’s conversation by looking at the disparities in menopause care for women, the midlife suit of armor, and the importance of developing mental strength and maintaining bone density. We explore the impact of meno-washing, facial estrogen, foods for menopausal health, and strategies to address facial aging, including peptides, lasers, and collagen peptides. We also dive into carb tolerance, testosterone, and low-dose Naltrexone, and Esther shares her hormone replacement journey and some of the common challenges she sees as an integrative dietitian.

You will love this valuable and insightful conversation with your fan-favorite, Esther Blum.

IN THIS EPISODE YOU WILL LEARN:

How disparities in menopausal care impact women- especially those in rural areas
The difficulties women face in finding capable clinicians to prescribe HRT
Esther explains her concept of the midlife suit of armor.
Why women in menopause must maintain their muscle mass
How meno-washing gets used in marketing to target products toward menopausal women
The benefits of using vaginal estrogen on the face
Various anti-aging techniques and the value of vitamin C, vitamin A, and peptide therapies for skin health
Why women in perimenopause and menopause must consume enough protein to build muscle, maintain bone density, and support cognitive function
How hormonal changes in menopause disrupt the microbiome
How testosterone can improve women’s mood, energy, and body composition

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Previous Episodes Mentioned:

Ep. 264 Peri/Menopause as a Natural Function of Aging: See you later, Ovulator! with Esther Blum

Ep. 334 Hormone Insights: Advocacy, Trends, and Tips for 2024 with Esther Blum

Ep. 433 Creatine Masterclass: Why It's Essential for Women 40+ | Creatine & Women’s Health Jan 22, 2025

Show notes

In this masterclass episode, we explore the benefits of creatine, a supplement gaining more and more recognition for its positive effects on muscle health, brain function, and overall well-being. We feature insights from experts who clarify how creatine supports metabolic health, enhances exercise performance, and improves cognitive function, particularly for women in perimenopause and beyond.

Join us as we unpack the science behind creatine and its potential to transform health at every age.

Ep. 406 Protein, Creatine, and Training for Menopause and Beyond

[00:59:23] Dr. Stacy Sims highlights creatine as one of the key supplements for women, explaining how it supports brain health, muscle performance, and energy metabolism. She advises choosing high-quality creatine like Creapure.

Ep. 340 AMA: Creatine's Impact on Metabolic Health and Wellness

[00:01:40] - [00:03:29] Darren Candow explains the distinct roles creatine and essential amino acids (EAAs) play in the body.

[00:10:32] - [00:15:38] There is no evidence in humans to support the notion that taking exogenous creatine will halt its natural production.

[00:16:16] - [00:21:14] Creatine supplementation is generally safe and effective with some considerations around hydration and safety concerns for individuals with health conditions like hypertension.

[00:23:55] - [00:27:44] High-glycemic carbs or insulin-stimulating proteins help creatine enter muscle cells.

[00:39:48] - [00:42:14] Creatine may support bone health in healthy postmenopausal women.

[00:42:26]- [00:46:14] Younger individuals need less protein to trigger muscle protein synthesis.

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health

[2:46-12:50]

[15:31-16:53]

[25:58-52:46]

[53:58 - 58:55]

Dr. Candow highlights the role creatine monohydrate plays in bone health. Creatine enhances anaerobic strength training, supports fat loss, improves cardiovascular health, and boosts endurance exercise.

Ep. 306 AMA #5: Best Supplements for Women and Creatine Benefits

[00:15:09] - [00:19:51] Creatine is best taken within a feeding window to ensure sufficient protein intake. Research shows that creatine, even at higher doses, does not negatively affect kidney or liver function.

Ep. 253 How to Improve Your Brain Health & Performance

[57:54] - [1:01:09] Louisa Nicola explains how creatine improves performance.

Ep. 263 AMA: How to Unlock Optimal Health

[1:02:30] - [1:06:20] Ben Azadi clarifies when to take creatine supplement powder for optimal results.

Ep. 302 Protein's Transformative Impact on Muscle and Aging Well

[00:44:24] - [00:48:02] Dr. Gabrielle Lyon discusses the importance of measuring skeletal muscle mass using a new method called D3-creatine, which could revolutionize how we assess muscle health.

Ep. 288 Best Ways To Improve Your Thyroid Health

[1:00:25] - [1:08:33] Dr. Amie Hornaman highlights improving strength, muscle growth, and workout performance without side effects. Creatine also boosts testosterone and growth hormone levels, which can help lower Hashimoto antibodies and increase thyroid function.

Ep. 307 Metabolic Health, Muscle, and Strength

[00:20:58]- [00:24:25] JJ Virgin highlights how women often fear that creatine will make them gain weight, but she explains that any potential weight gain is just water in the muscles.

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BONUS: Health Sovereignty: How Diet & Toxins Affect Health with Teri Cochrane Jan 20, 2025

Show notes

Today, I am delighted to reconnect with my friend colleague Teri Cochrane, who previously joined me for episodes 56 and 201. Teri is a decoder of the human body, entrepreneur, speaker, and advisor. In her novel approach to integrative health, honed through decades of clinical experience and exceptional client outcomes, she focuses on the dynamic nature of individual health, incorporating insights from epigenetics, biochemistry, quantum physics, and nutrition.

We begin our conversation today by diving into health sovereignty. We discuss the disrupted mirror effect and the standard American diet, exploring the impact of mold and mycotoxins, glyphosate, amyloids, and oxalates, and identifying foods to avoid. We examine the benefits of the game and wildaterian diets, looking at the challenges of weight loss resistance, the concept of the dirty cupcake, and the psychology of eating.

I am sure you will find this informative discussion with Teri Cochrane enlightening and enjoyable.

IN THIS EPISODE YOU WILL LEARN:

Why it is essential to get actively involved in your health and wellness, particularly in the post-pandemic environment
What spike proteins represent, and how they can affect you
Teri explains the disrupted mirror effect
Which foods are the amyloid-rich foods we should avoid?
How all metabolic diseases in the US stem from the food we eat, what we wear, and what we use in our environment
How mold and mycotoxins impact our health
The problem with industrialized farming
How oral probiotics increase our histamine load
The benefits of consuming wild-sourced protein
Some creative ways to make better food choices
Which supplements are the best ones?

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Book Mentioned

The Wildaterian Diet: Living as Nature Intended on Amazon

Previous Episodes Mentioned

Episode 56: The Cochrane Method and Bioindividuality

Ep. 201-The Connection Between Genes, Detoxification, Hormones, and Immune Function

Ep. 431 Know Better, Do Better: Medicine’s Evolution with Dr. Kwadwo Kyeremanteng | Women’s Health Jan 15, 2025

Show notes

Today, we have an extra-special episode recorded live at an Eudemonia event in West Palm Beach in November 2024. I had the privilege of sitting down with Dr. Kwadwo Kyeremanteng, an ICU-attending physician in Ontario, Canada. Dr. Kyeremanteng is particularly attuned to middle-aged women and is interested in preventative care and metabolic health. Across social media channels, he is known affectionately as Dr. K.

In our discussion, we spoke at length about fear-based decision-making and medicine, looking at the impact of allopathic care models and lifestyle-related diseases, the impact of hospitalizations and big-gun antibiotic therapy, and the trauma of being hospitalized in the ICU. We also dove into the role of the microbiome, exploring lifestyle, the challenges of changing the medical system, and the concept of knowing better and doing better as a clinician. We closed the conversation by discussing the Women's Health Initiative and the subsequent prescribing changes in the wake of that study, the role of advocacy, and end-of-life decisions.

You will not want to miss this invaluable conversation with the delightfully charming and insightful Dr K.

IN THIS EPISODE YOU WILL LEARN:

How fear-based decisions in the ICU can lead to over-testing and misdiagnoses
Why it’s essential to be clear and focused when making important decisions in high-stress situations
Common lifestyle-related issues that drive many individuals to the ICU
How metabolic health links to mental illness
Smoking and lung health and other conditions like emphysema and chronic obstructive pulmonary disease
Potential long-term effects of antibiotic overuse
Why a healthy microbiome is essential for preventing chronic diseases
Challenges of changing existing medical practices
The long-term impact of the Women's Health Initiative on women's health
How HRT can improve women's quality of life
Importance of having end-of-life conversations with loved ones

Bio:

Dr. Kwadwo Kyeremanteng is an ICU physician, productivity expert, and health and wellness advocate. He is the author of "Unapologetic Leadership," which promotes decisive and authentic leadership principles. Dr. Kyeremanteng also hosts the popular podcast "Solving Healthcare," where he discusses innovative solutions to improve healthcare delivery and outcomes. His work is driven by a commitment to equitable access to care and reducing healthcare costs while enhancing quality. Dr. Kyeremanteng is an active social media presence and leverages AI in his work to further his mission of relieving suffering and promoting health.

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On all social media: @kwadcast
The Solving Healthcare podcast
Gyata Nutrition
Dr. Kyeremanteng’s book - Unapologetic Leadership: Finding The Moral Courage To Do The Right Thing
Unapologetic Leadership: Finding The Moral Courage To Do The Right Thing, authored by Dr. Kwadwo Kyeremanteng, is available on Amazon

Disclaimer:

This episode was recorded at Eudemonia. The creators retain full rights to use the footage and audio across their platforms, including podcast distribution, YouTube, and social media. With permission, portions of this recording may also appear in Eudemonia's non-commercial catalog behind an email wall, with a link back acknowledging the recording location.

BONUS: Holistic Approaches to Pet Health: Enhancing Your Pet's Quality of Life with Dr. Judy Morgan Jan 13, 2025

Show notes

Today, I have the privilege of engaging in a fascinating and eye-opening conversation with Dr. Judy Morgan, a renowned figure in the field of veterinary care.

As a certified veterinary acupuncturist, chiropractic owner, and food therapist, Dr. Morgan's expertise extends way beyond traditional allopathic medicine. Although she retired from clinical practice in 2020, her dedication to promoting exceptional veterinary care remains unwavering, both within the United States and abroad.

In our discussion, we dive into the factors contributing to the declining health of our beloved pets, such as the alarming obesity rates affecting 60% of pets in the United States. We also explore the flaws within the pet food industry, including the significant influence of Mars Petcare, a conglomerate that has acquired a substantial portion of the processed food industry.

Our conversation covers a myriad of topics, ranging from the distinctions between rendered and food-grade meat to the complexities surrounding grain-free diets. We touch on the contentious subject of vaccines, explain how to navigate between core and non-core vaccinations, and discuss specific concerns, such as lipomas, tooth care, exercise, and grooming. We also explore the best approaches to selecting flea and tick preventatives and the potential health implications of chemicals and plastics on our pets.

As someone who once contemplated a career in veterinary medicine, it was a true delight to interview Dr. Morgan- especially considering my allergies prevented me from pursuing that path! I encourage you to explore her insightful books and online resources because I am confident you will find them invaluable. Join me in this enlightening discussion that will undoubtedly shed light on essential aspects of pet care and welfare!

IN THIS EPISODE YOU WILL LEARN:

Why the health of our animals is declining.
The difference between feed-grade and food-grade meat or food.
How conglomerates are taking over the care of our pets- and not in a good way.
Pet food that has Dr. Morgan’s stamp of approval.
What to look out for when reading the list of ingredients on a bag of pet food.
The longest chapter in Dr. Morgan’s brand new book, Raising Naturally Healthy Pets, is on vaccines.
Dr. Morgan shares her recommendations for navigating flea and tick season.
Dr. Morgan talks about lipomas.
Why do you need to brush your dog’s teeth every day?
The problem with ignoring dental disease.
Why dogs and cats need to exercise every day.
What to look out for if you have to have your pet’s anal glands cleaned out all the time.
An entire chapter in Dr. Morgan’s new book is dedicated to finding a veterinarian who is right for you.

Bio: Dr. Judy Morgan:

Judy Morgan DVM, CVA, CVCP, CVFT is a certified veterinary acupuncturist, chiropractitioner, and food therapist. After 36 years, Dr. Morgan retired from clinical practice in 2020. She now focuses on empowering pet parents to provide longer, healthier lives for their pets through educational courses, seminars, blogs, and speaking engagements. Her e-commerce site, Naturally Healthy Pets, provides high-quality products to enrich the lives of animals. She is a best-selling author of four books and has appeared on CNN, PBS, ABC, CBS, NBC, and hundreds of radio shows and podcasts. Her goal is to change the lives of over ten million pets by teaching pet owners worldwide how to minimize the use of chemicals, vaccinations, and poor-quality processed food while using natural healing therapies.

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The American Holistic Veterinary Medical Association

Dr. Morgan’s books are available on Amazon, Barnes and Noble, or her website.

Ep. 430 Breaking Menopause Taboos: Redefining Women’s Health at 40+ with Dr. Nicola (Nicky) Keay | Menopause Jan 11, 2025

Show notes

I am delighted to connect with Dr. Nicky Keay today. She is a medical doctor specializing in exercise endocrinology and the author of The Myths of Menopause.

In our conversation, we explore the taboos surrounding menopause, menstruation, and periods, looking at the narratives, trends, and language that shape our understanding of those phases in a woman's life. We dive into the perimenopause and menopause symptoms Dr. Keay refers to as Pandora's box, the neuro-endocrine regulation of eating behaviors, and the relative energy deficiency associated with restriction, over-fasting, and over-exercising. We also discuss how lab testing during these transitions can lead to uncertainty, the impact of smoking on ovarian senescence, and menopausal hormone therapy.

This conversation is invaluable, and I look forward to inviting Dr. Keay back for a follow-up discussion later this year.

IN THIS EPISODE YOU WILL LEARN:

The discomfort that exists around menopause
The negative connotations associated with aging and the importance of changing the narrative
How oral contraceptives have led to a disconnection from natural hormone rhythms
The positive changes in body composition and the potential for wisdom and knowledge gained during menopause
What are the initial signs of perimenopause?
The role estrogen and growth hormones play in body composition and appetite
The challenges of over-restricting and why balanced nutrition is essential to support hormonal changes
The benefits of blood tests in cases of uncertainty or relative energy deficiency
What is the impact of smoking and excessive alcohol intake?
Dr. Keay shares her preferred methods of HRT
Why we need more informed discussions about HRT and testosterone replacement

Bio: Dr Nicky Keay BA, MA, MB, BChir (Cantab), MRCP

Nicky is a medical doctor with specialist expertise in exercise endocrinology. Her research into the impacts of lifestyle, nutrition, and exercise on hormone networks has been published in peer-reviewed journals. She is the author of “Hormones, Health and Human Potential” and editor of "Myths of Menopause". Nicky holds the position of Honorary Clinical Lecturer in the Division of Medicine, at University College London. Nicky’s clinical endocrine work is particularly done with women experiencing perimenopause and menopause and all ages of exercisers, dancers, and athletes, focusing on relative energy deficiency in sports (REDs). Nicky’s passion and objective are to provide a more personalized approach to female hormone health to optimize the overall health and performance of the individual. Nicky is the medical advisor to Scottish Ballet and a keen ballet dancer.

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Dr. Nicky Keay’s latest book, The Myths of Menopause, and her first book, Hormones, Health, and Human Potential, are available on Amazon or her website.

Ep. 429 Menopause Masterclass Part II: Weight, Hormones, and Stress Solutions | Menopause Jan 08, 2025

Show notes

In this episode of the Everyday Wellness Podcast, host Cynthia Thurlow shares insights from episodes that are invaluable to listeners! Joining Cynthia are Dr. Mariza Snyder (Episode 370), Dr. Suzanne Fenske (Episode 392), Dr. Stacy Sims (Episode 406), and Dr. Mary Claire Haver (Episode 376).

They will cover many essentials related to perimenopause and menopause including recognizing symptoms, strategies to help navigate, and management tools.

Be sure to tune in to strategies and tools to help you take control of your health!

IN THIS EPISODE:

Understanding the hormonal changes during perimenopause and menopause
The concept of perimenopause as a "zone of chaos" due to fluctuating hormone levels
Factors influencing the timing and experience of menopause, including genetics, lifestyle, and medical interventions
Common and lesser-known symptoms of perimenopause and menopause, such as mood swings, sleep disturbances, and cognitive changes
The role of estrogen and progesterone in physical and mental health during this transition
Exercise, particularly resistance training and high-intensity workouts, for managing symptoms and maintaining health
The significance of nutrition, including protein and fiber intake, for overall well-being during menopause
The impact of stress and gut health on hormonal balance and symptom management
The potential benefits and considerations of hormone therapy and testosterone therapy for women
The need for education, awareness, and open dialogue about menopause to empower women and reduce stigma

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On Instagram
Energized with Dr. Mariza (Podcast)
Dr. Snyder’s books are available on Amazon

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On the Tara MD website
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Connect with Dr. Stacy Sims

Connect with Dr. Mary Claire Haver

BONUS: Thyroid Health: Hormones, Medications & Weight Loss with McCall McPherson Jan 06, 2025

Show notes

Today, I have the privilege of connecting with an exceptional friend and colleague, McCall McPherson!

McCall’s profound expertise in thyroid health has paved the way for a revolutionary approach to functional medicine. As the visionary behind the cutting-edge Modern Thyroid Clinic in Austin, Texas, and a former TEDx speaker, she joins me to discuss the intricate differences between Grave’s Disease and Hashimoto's.

In this episode, we also delve into the unique treatment methods of the Modern Thyroid Clinic and the crucial role of comprehensive lab work support. Our conversation ventures into disordered eating, the detrimental effects of yo-yo dieting, and the starvation diet mentality, emphasizing the significance of metabolic potency. We also explore the impact of synthetic oral contraceptives, the importance of informed consent in hormone resets, and the merits of hormone replacement therapy.

My discussion with McCall encompasses a wide range of strategies that include the utilization of low-dose Naltrexone, GLP-one agonists, fasting techniques, and the pervasive effects of fear-driven food restrictions and weight loss resistance.

Join me as I share our enlightening conversation that promises to leave you informed and inspired!

IN THIS EPISODE YOU WILL LEARN:

What is Grave’s Disease, and how is it treated?
What are the symptoms of Grave’s Disease?
What they do at the Modern Thyroid Clinic to reduce Grave’s antibodies.
How Naltrexone acts in the body, and what it does for thyroid patients.
McCall discusses the supplements she uses for thyroid and explains why she will not use compounded thyroid medication.
How disordered eating has crept into the intermittent fasting space.
How the hormonal shifts during perimenopause can lead to weight gain.
Why is it essential to allow blood sugar to drop, retrain itself, and tap into your fat stores?
McCall discusses the labs she prefers using for individuals with some degree of weight loss resistance or presumed metabolic inflexibility.
What is the net impact of oral contraceptives?
Some common reasons for women becoming weight loss resistant.
McCall shares her perspective on iodine.

About McCall

McCall McPherson is the Founder of Modern Thyroid Clinic, a thyroid-centered functional medicine practice in Austin, Texas, and the owner and Chief-Hope-Giver of Thyroid Nation. She is a physician assistant, TEDx speaker, and thyroid expert by way of being a thyroid patient. Her passion is helping women rebuild their lives from the devastating effects of thyroid and hormonal disorders. Her philosophy is simple: There is no reason to still have thyroid symptoms.

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Ep. 428 GABA & Progesterone: Keys to Stress and Hormone Balance with Dr. Scott Sherr Jan 04, 2025

Show notes

Today, I am excited to connect with Dr. Scott Sherr, a board-certified internal medicine physician certified to practice health optimization medicine. He is the COO of Troscriptions, a range of physician-formulated, pharmaceutical-grade precision-dosed supplements containing innovative ingredients like methylene blue, with various formulas for energy, focus, sleep, stress, immune support, and more.

Our discussion today focuses on the GABAergic system, the parasympathetic system, and maladaptive responses to stress. We explore the importance of GABA and its interaction with progesterone, looking at the impact of stress, lifestyle, alcohol, and benzodiazepines on GABA health. Dr Sherr also explains the role of methylene blue and shares his insights on supplements that support GABA.

This insightful show is the first in a series of valuable and informative podcasts with Dr. Sherr.

IN THIS EPISODE YOU WILL LEARN:

Dr. Sherr describes the autonomic nervous system, highlighting the sympathetic (fight or flight) and parasympathetic (rest and digest) systems.
The two major types of GABA receptors, GABA A and GABA B, and their roles in the brain
How GABA calms the firing of neurons and regulates information processing
The link between GABA deficiency and conditions like depression, anxiety, and insomnia
How progesterone increases GABA tone and leads to better sleep
Why women need to support the GABA system during perimenopause and menopause
Lifestyle strategies to support the GABA system
How most GABA supplements are too large to cross the blood-brain barrier
Why GABA supplements can work for those who have leaky gut or brain
How alcohol negatively impacts the GABA system
How methylene blue enhances mitochondrial function

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Connect with Dr. Scott Sherr

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