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

Latest Episodes:

Ep. 407 Exploring Menopause: Ovarian Aging and Metabolic Health with Dr. Betty Murray Oct 23, 2024

Show notes

Today, I am excited to connect with my friend and colleague, Dr. Betty Murray. She is a women's health advocate, nutrition expert, PhD researcher, certified functional medicine practitioner, author, and speaker.

In our conversation, we dive into the menopause controversy, looking at mitochondrial health, the development of visceral fat, aging, and senescence. We explore infertility, premature ovarian insufficiency, metabolic derangement, and poor metabolic health in menopause. Dr. Betty provides a fascinating overview of liver health and phases one, two, and three of liver detoxification, and we explain the critical role of bile in formal detoxification. We also cover the gut microbiome, estrobolome, the significance of enzyme beta-glucuronidase, and weight loss resistance.

I am sure you will love this invaluable conversation with Dr. Betty Murray.

IN THIS EPISODE YOU WILL LEARN:

How menopause gets misconstrued as a natural state that women should endure without treatment
Why Dr. Betty believes menopause should be considered a disease state
How research on women gets neglected
Why personalized care is an essential requirement for women in menopause
How menopause affects various aspects of health, including heart disease, osteoporosis, and dementia
Why metabolic derangement occurs, and the domino effect it can create within the body
The role nutrition and lifestyle play in managing menopause symptoms
Why fiber, hydration, and adequate protein are essential for supporting liver function and detoxification
Dr. Betty explains the three-stage process the liver uses to metabolize hormones
The role bile plays in detoxification
Why periodic detoxification is necessary for supporting liver function

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BONUS: Nurturing the Gut Microbiome: Impact of a Long-Term Gut Health with Dr. Robynne Chutkan Oct 21, 2024

Show notes

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022!

Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh around four to five pounds.

Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on the health of the gut microbiome, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book on the best ways to support the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.)

This show has been one of my favorite podcasts I have recorded in the last year. I hope you enjoy listening to it!

IN THIS EPISODE YOU WILL LEARN:

What is the microbiome, and why is it important?
Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome?
The importance of stomach acid.
How do proton pump inhibitors affect gut health?
The three big things that interfere with digestion.
How pharmaceutical companies have taken over medical education.
The role of statins in women.
The importance of the Estrobolome test.
The three different types of estrogens in the body.
Why exercise is an important contributor to gut health.
The net impact of low-quality sleep on immune function.
Dr. Chutkan shares her top tips for a healthy gut microbiome.

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Books by Dr. Robynne Chutkan:

The Anti-Viral Gut: Tackling Pathogens from the Inside Out

Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage

The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief

The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out

Book mentioned:

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

Ep. 406 Protein, Creatine and Training for Menopause and Beyond with Dr. Stacy Sims Oct 19, 2024

Show notes

I am honored to connect with Dr. Stacy Sims today. She is a forward-thinking international exercise physiologist and nutrition scientist on a mission to revolutionize exercise and nutrition performance- particularly for women.

In our conversation, we discuss the exclusion of women from research in the modern science era and how gender differences begin in utero. We look into the importance of tracking our menstrual cycles, the differences between follicular and luteal phases, and problematic ovulatory cycles, exploring the current research on oral contraceptives, the impact of the Women's Health Initiative, and the kind of training that is essential for women in perimenopause and menopause. We also cover the physiologic changes that occur in perimenopause and menopause, and Dr. Sims shares her thoughts on weight loss resistance, SECO, undereating, the importance of protein, and essential supplements for middle-aged women.

I know you will love this invaluable conversation with Dr. Stacy Sims.

IN THIS EPISODE YOU WILL LEARN:

Why are women still excluded from many studies?
How the physiological differences between men and women begin in utero and continue through adulthood
How stress during pregnancy affects the developing fetus
How the muscle morphology of women differs from that of men
Why girls need to learn new ways to move and build strength during puberty
How tracking menstrual cycle phases helps women optimize their training
The potential long-term effects of using oral contraceptives
Why a diverse diet is essential for supporting gut health
Common misconceptions surrounding hormone therapy
Why Dr. Sims recommends creatine for women in perimenopause and menopause

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Ep. 405 Gut Health Across Life Stages: Key Factors with Josh Dech Oct 16, 2024

Show notes

Today, I am thrilled to connect with Josh Dech. Josh is a former paramedic and holistic nutritionist specializing in Crohn's, Colitis, and other gut-related disorders. He has collaborated with some of the most renowned doctors worldwide, and he serves as a medical lecturer at the Priority Health Academy, where he educates doctors on the holistic approach to gut health and inflammatory bowel disease.

In today's conversation, we explore the alarming statistic that 50% of all gut diseases occur in the United States, and the 105 million ambulatory care visits, 14 million hospital admissions, 236,000 deaths, and the 142 billion dollars these conditions cost annually. We dive into the impact of chronic stress, toxins, nutrient deficiencies, and life stages on gut health, and we look at the significance of the vagal nerve, the microbiome, and how it impacts mental health. We also cover dysbiosis, stool and organic acid testing, nutritional choices, and supplements.

This riveting conversation with Josh Dech contains many valuable insights, and I know you will love and appreciate it.

IN THIS EPISODE YOU WILL LEARN:

Why are gut diseases much more prevalent in the United States than in other countries?
The truth about glyphosate
How poisonous nerve agent-class chemicals get used in producing our food
How stress affects the body on a molecular level
The disruptive impact non-nutritive sweeteners have on the gut microbiome
Why fiber is essential for the gut microbiome
The impact of modern diets on gut health
How nutrient deficiencies contribute to poor gut health
The importance of the vagus nerve for gut health
What dysbiosis is, and how to address it
Why we need to avoid processed foods and focus instead on natural nutrient sources

Bio Josh Dech:

Josh is an ex-paramedic and Holistic Nutritionist specializing in Crohn’s and Colitis, as well as other related gut issues. After reversing over 250 cases of Crohn’s and Colitis (previously thought to be impossible to fix), he has been connected to some of the world’s most renowned doctors. He has since been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health and inflammatory bowel disease, and has launched a top 5% globally ranked podcast.

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BONUS: The Impact Of Intermittent Fasting On Metabolic Health In Women with Temple Stewart Oct 14, 2024

Show notes

Today I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss.

I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether or not “if it fits your macros” is a good philosophy, issues surrounding the traditional allopathic nutrition model, and challenges related to nutrition research. We also get into plateau busters and share five ways to measure success other than the scale.

IN THIS EPISODE YOU WILL LEARN:

How Temple transformed her life by using nutrition as medicine.
Which foods tend to provoke inflammation in the thyroid gland in women?
How people’s relationships with food play into the work Temple does.
Temple shares her thoughts on woke nutrition.
Temple dives into some of the big issues with the allopathic nutrition model.
I share some interesting statistics related to American health.
How creating consumer awareness will hopefully lead to consumers demanding more for their health regarding food supply and health care.
Why is it so challenging to do nutritional research?
Temple shares a starting point for addressing weight loss resistance.
What carbohydrate reduction or restriction does for us metabolically.
The benefits of following a carnivore diet.
Why do we need to read food labels and become aware of where sugar may sneak into our diets?
Temple shares her favorite ways to break plateaus.
Five ways to measure success other than the scale.

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The Ketogenic Nutritionist Podcast

Books mentioned:

Metabolical, by Robert Lustig

Ep. 404 Listener Q&A: GYN Concerns and Menopause Insights with Dr. Anna Cabeca Oct 12, 2024

Show notes

I am delighted to have my dear friend, Dr. Anna Cabeca, joining me for the fourth time today. She was with me before on episodes 94, 202, and 317.

Today, we dive into various questions from listeners about their GYN concerns, covering why suffering is optional in perimenopause and menopause and why we must refine ourselves during that life stage. We discuss the symptoms of perimenopause, explaining the best time to start using bioidentical hormones, issues with pellet therapy, especially testosterone, and various kinds of bioidentical hormones and vaginal estrogen. We also look at DHEA and testosterone therapies, symptoms to watch out for, sexual health, treatment therapy options for incontinence, and vaginal rejuvenation.

I know you will love this invaluable discussion with Dr Anna Cabeca.

IN THIS EPISODE YOU WILL LEARN:

How to navigate perimenopause and menopause proactively rather than reactively
What are the early signs of perimenopause?
Dr. Anna discusses her approach to starting bioidentical hormones
The importance of detoxification and gut health
Various types of hormone applications, including progesterone, pregnenolone, DHEA, testosterone, and estrogen
The importance of addressing the underlying cause of hormonal imbalances
What role do hormonal therapies play in maintaining vaginal health?
The limitations of certain incontinence medications
Dr. Anna introduces her Sexual CPR program
Dr. Anna shares her experience with vaginal rejuvenation procedures
Why we must only use personal care products containing clean, non-toxic ingredients

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On social media: @the girlfriend doctor

Previous Episode Mentioned:

Ep. 94 Reclaim Your Vibrancy, Sexuality, Health and Happiness! - with Dr. Anna Cabeca

Ep. 202 Dr. Anna Cabeca - Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor

Ep. 317 Perimenopause Wisdom: Dr. Cabeca on Ovarian Health, Menopause & More!

Ep. 403 Breaking Free from Toxic Diet Culture & Disordered Eating with Anna Vocino Oct 09, 2024

Show notes

I am thrilled to connect with the talented culinary personality and tastemaker Anna Vocino today. With her extensive experience as a bestselling cookbook author, actor, stand-up comedian, podcast host, and clean-eating expert, and her role as the founder of Eat Happy Kitchen, Anna brings her wealth of experience to the show.

In our discussion, we dive into her journey with autoimmunity, exploring the role of nutrition, the effects of trauma, the importance of healthy eating, and how food can support our overall well-being. We cover her no sugar, no grains approach, especially during perimenopause and menopause, discussing insulin resistance and why we need to set healthy boundaries. We also get into the connection between food choices and mood, the harmful effects of the toxic diet culture, disordered eating, and fears of consuming carbohydrates, highlighting the significance of evaluating food labels, food manufacturing practices, and high-quality ingredients. Lastly, we touch on her latest book, Eat Happy Italian.

I am confident you will enjoy this conversation with Anna Vocino as much as I did.

IN THIS EPISODE YOU WILL LEARN:

How her struggle with autoimmune conditions led Anna to shift to a gluten-free lifestyle
Anna discusses her recent surgical menopause
How maintaining a healthy diet and lifestyle helps manage the symptoms of menopause
The connection between nutrition and mental health
Why should we personalize our dietary choices and not feel guilty about enjoying an occasional treat?
Why we must read food labels carefully
The problem with becoming too rigid about your food choices
Anna shares how she creates her food products using only high-quality ingredients
How the recipes Anna creates are adaptable to different dietary restrictions and preferences
Ways to navigate the best options in grocery stores and farmer's markets

Bio: Anna Vocino

Anna Vocino is a comic, culinary tastemaker, clean-eating expert, and founder of the premium natural food company Eat Happy Kitchen. After being diagnosed with celiac disease, she has authored hundreds of gluten-free, low-carb recipes in her bestselling cookbooks Eat Happy, Eat Happy Too, and the upcoming Eat Happy Italian.

As a respected voice within the clean-eating community, Anna can deftly transform almost any recipe into a low-carb version of the dish without sacrificing taste.

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BONUS: Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring Oct 07, 2024

Show notes

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring!

Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs.

Due to the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segmented chunks to make them easier to understand.

In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transportation of cholesterol and the role of apoptosis, apo-proteins, and apo-lipoproteins, unravel the differences between HDL, LDL, IDL, and VLDL, and explain how to calculate LDLs and triglycerides for assessing metabolic health. Dr. Dayspring also shares his preferences regarding lab values and the indicators that provide information to help him determine the early risk of cardiovascular disease.

We get into some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it more understandable.

Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series.

IN THIS EPISODE YOU WILL LEARN:

What are lipids, and why are they important?
Dr. Dayspring explains what triglycerides are.
How lipids get absorbed and transported throughout the body
What lipoproteins are, and how they get classified
How cholesterols get calculated
The impact of triglycerides on cholesterol levels and cardiovascular health
How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk
What is the role of HDL particles?
How metabolic syndrome impacts cardiovascular health

Bio:

Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia. He served as an educational director for a nonprofit cardiovascular foundation and until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.

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Ep. 402 Menopausal Gut Health: Latest Research and Insights with Dr. Tim Spector Oct 05, 2024

Show notes

I am thrilled to have the opportunity to connect with Dr. Tim Spector today. He is a professor of genetic epidemiology at King's College, the director of the Twins UK study, a scientific cofounder at Zoe, and a leading researcher. He is also trained in rheumatology and epidemiology and is the author of Food for Life, his most recent book on nutrition and health.

In our conversation today, we unpack the new science on the role of the microbiome, the benefits of diverse food choices, and why Dr. Spector does not support superfoods. We dive into plant-material diversity, fiber, polyphenol-rich foods, fermented foods, and protein, and explore and explore issues surrounding bio-individuality specific to fiber, the impact of antibiotics, the Predict study, the Zoe program, and research on menopausal gut microbiomes. Dr. Spector explains why he does not believe in snacking, the value of digestive rest and intermittent fasting, and why lifestyle is a critical factor in menopause and beyond. We also get into some fascinating upcoming research.

I know you will love this insightful discussion with Dr. Spector.

IN THIS EPISODE YOU WILL LEARN:

What defines a healthy gut microbiome?
Dr. Spector explains the concept of the microbiome as a virtual organ
Why dietary diversity is essential
How fermented foods and plant-based proteins improve gut health
Some interesting research on research on how menopause affects the gut microbiome
Dr. Spector describes the holistic approach of the ZOE program
Why most snacks are unhealthy, and how extending the time between meals can improve gut health
Using intermittent fasting to rest the gut and improve overall health
How a poor night of sleep can alter food choices the following day
The interplay between exercise and gut health
Dr. Spector shares some ongoing research on the impact of coffee on the gut microbiome

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Ep. 401 Understanding Fatty Liver: Causes and Risk Factors with Kristin Kirkpatrick, RD Oct 02, 2024

Show notes

I am honored to have Kristin Kirkpatrick joining me today. She is a registered dietitian, bestselling author, presenter, and dietitian with the Department of Wellness and Preventative Medicine at the Cleveland Clinic.

The fatty liver epidemic now affects one in four people globally. In our discussion today, we explore who is most at risk, the essential functions of the liver, and how factors like COVID, stress, overeating, and alcohol contribute to the problem. We dive into the role of visceral fat, and Kristin shares her go-to labs and tests for assessing metabolic health. We break down why SECO is outdated, why sugar is particularly harmful to the body, and the effects of andropause, menopause, and other hormonal changes. We also tackle the toxic diet culture, under-eating, alcohol, poor sleep, exercise, carb restriction, beneficial supplements, and how nutrigenomics can guide us in navigating bio-individuality.

I know you will love this eye-opening conversation with Kristin Kirkpatrick.

IN THIS EPISODE YOU WILL LEARN:

Why fatty liver is a silent epidemic
The connection between fatty liver, type 2 diabetes, and insulin resistance
How the COVID-19 infection impacts the liver
How non-alcoholic fatty liver gets diagnosed
What are the primary functions of the liver?
How ultra-processed foods contribute to sugar intake and impact metabolic health
Why we must nourish the body with nutrient-dense foods instead of focusing on calorie restriction
How does aging affect metabolic health?
Why it is essential to maintain muscle mass during menopause
The role of exercise in maintaining metabolic health
How nutrigenomics helps in understanding genetic influences

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On her website
On social media: @fuelwellwithkrissy

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