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

Latest Episodes:

Ep. 331 Hunger Habit: Impact of Lifestyle, Self-Talk and Trauma with Dr. Jud Brewer Jan 31, 2024

Show notes

Today, I have the pleasure of reconnecting with the incredible Dr. Jud Brewer, who was previously on the podcast in June 2020 in episode 99.

Dr. Brewer is an internationally recognized addiction psychiatrist and neuroscientist. He is also a professor at Brown University and a former TEDx speaker, with his talk in 2016 amassing over 19 million views.

In our conversation, we discuss his latest book, The Hunger Habit, and explore many subjects, from the differences between homeostatic and hedonistic hunger to detachment from body awareness. We look at self-talk, self-judgment, and dopamine survival mechanisms, addressing issues like stress-eating and comfort-eating within the context of the food and reward system. Dr. Jud also shares his perspective on macro tracking, explaining why he does not endorse it, and he introduces his 21-Day Challenge, emphasizing the need to build awareness around our habits and be present. Lastly, we dive into how trauma impacts binge eating, touching on adverse childhood events and effective ways to reflect on our past experiences and how they affect our current behavior.

Dr. Jud's wealth of knowledge and insights offer a fresh perspective on the interplay between our habits, mental well-being, and relationship with food. Stay tuned!

IN THIS EPISODE YOU WILL LEARN:

What is the difference between hedonic hunger and homeostatic hunger?
The evolutionary survival mechanisms that drive human eating behaviors
How our self-talk impacts our eating habits and body image
Why we cannot depend on willpower to change our behavior
Dr. Jud shares his concerns about macronutrient tracking
Dr. Jud discusses the simple three-step process to healthier weight loss he outlined in The Hunger Habit
How the brain learns and remembers
How past traumas and adverse childhood events can lead to binge eating
How self-awareness allows us to create healthier eating habits

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TEDx Talk: A Simple Way to Break a Bad Habit

Episode 99: How To Change Bad Habits – with Dr. Jud Brewer

Ep. 330 Body Image, Training and Nutrition in Middle Age with Sal Di Stefano Jan 27, 2024

Show notes

Today, I am privileged to connect with Sal Di Stefano.

Sal is a sought-after fitness and health expert with a straightforward and uncomplicated manner of communication. He is also a co-host of the immensely popular Mind Pump Podcast.

In our discussion, we explore why the scale is an ineffective measure of success in our culture, particularly for women. We dive into the effects of body image and dysfunctional relationships with our bodies, contrasting self-hate patterns with self-love patterns. We look at ways to train differently in middle age with the challenges of perimenopause and menopause and consider the impact of physiological changes during pregnancy and the postpartum period. We also cover signs of overtraining and intuitive nutrition and address many listeners' questions about reverse dieting, hormetic strategies, and authenticity.

I am sure you will love this conversation, and I look forward to having Sal back on the show in 2024.

IN THIS EPISODE YOU WILL LEARN:

The limitations of relying solely on weight as a measure of success in health and wellness
Why we should focus on the full scope of fitness and diet rather than a specific number or metric
How patterns of self-hatred can lead to unhealthy behaviors
How to practice self-care with exercise and a healthy diet
Why exercise routines should be founded on factors like sleep, stress, fitness levels, and diet
The importance of starting with small, manageable steps toward self-care and weight loss
Why strength training is the most effective exercise for women in perimenopause and menopause
How high-performing athletes prioritize recovery and rest to prevent burnout and injury
Post-pregnancy muscle recruitment patterns and exercises
Diet and nutrition for improved mental clarity and physical performance
The benefits of strength training for muscle growth and hormone balance

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On YouTube
Mind Pump Podcast

Ep. 329 Psychology of Eating: Behaviors, Myths and Beliefs with Dr. Sandra Scheinbaum Jan 24, 2024

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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Learn Functional Medicine Coaching

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The Functional Medicine Coaching Academy on Instagram

Books Mentioned:

Salt, Sugar, Fat by Michael Moss

The Dorito Effect by Mark Schatzker

Ep. 328 Diabetes Prevention, Treatment and the Role of Nutrition with Dr. Ken Berry Jan 20, 2024

Show notes

I am thrilled to have Dr. Ken Berry joining me on the podcast for the third time today. He was with me before on episodes 111 and 139.

Dr. Berry is a physician, best-selling author, and passionate health advocate with a no-nonsense approach to health and wellness. He has been practicing at the Berry Clinics since 2003 and is an active community member. He has written two books, Lies My Doctor Told Me and the recently published Kicking Ass After Fifty, in addition to various other resources, including Common Sense Labs Today. He also has a YouTube channel, serving over 2 million subscribers- one of my favorite go-to resources for my patients.

In our conversation today, we dive into the latest Lancet research on the impact of a diabetes diagnosis on life expectancy, along with insights from the American Diabetes Association regarding the costs of diabetes care. We discuss the need for proper diagnostic modalities to identify insulin resistance earlier and the labs Dr. Berry uses in his practice for identifying those at risk. We explore the recently recognized American Heart Association syndrome, CKM (Cardiovascular Kidney Metabolic Syndrome), and the role of GLP agonists, continuous glucose monitors, and glucometers. Dr. Berry also shares his views on plant-based diets, proper diets, and more.

IN THIS EPISODE YOU WILL LEARN:

Why does metabolic health continue to deteriorate in most of the general population?
The staggering amount of disposable plastic used within the healthcare industry
The importance of fasting insulin levels when diagnosing metabolic disease
Why are blood tests essential for determining metabolic health?
The benefits of glucometers and continuous glucose monitors for metabolic health
How Dr. Berry’s health improved after following a specific diet and measuring his lab results for a month
How misinformation gets spread within the health and wellness industry
Why are doctors not informing their patients about the absence of long-term studies and deluding them with false information?
The long-term effects of Semaglutide on the body
How a proper diet can naturally lower lipid levels
The limitations of the germ model for treating chronic diseases

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Dr. Berry’s books

Lies My Doctor Told Me

Kicking Ass After 50

Common Sense Labs

Dr. Berry’s Private Community

Phdhealth.community

Medical News article Mentioned

Here’s What to Know About Cardiovascular-Kidney-Metabolic Syndrome, Newly Defined by the AHA

Previous Episodes Featuring Dr. Ken Berry

Ep. 111 – Is The Keto Diet The Proper Human Diet? – with Dr. Ken Berry

Ep. 139 – Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry

Ep. 327 Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima Jan 17, 2024

Show notes

I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.

Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.

Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more.

Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.

IN THIS EPISODE YOU WILL LEARN:

How breastfeeding can delay menstrual cycles without causing infertility
Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors
Contraceptive options for younger women
The importance of understanding the side effects and implications of long-term oral contraceptives
The benefits of green leafy vegetables for fibrocystic breasts
Supplements for breast health
The potential drawbacks of mammograms
Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia
How trauma contributes to the dysregulation of the immune system and autoimmune conditions
Supplements for middle-aged women
How cold plunges and saunas benefit physical and mental well-being

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Connect with Dr. Stephanie Estima

On Instagram
On her weekly podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived.
Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body: A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex

Previous Episodes featuring Dr. Stephanie

Ep. 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima

Ep. 272 Understanding Women’s Health: Answering Your FAQs featuring Dr. Stephanie Estima

Ep. 326 Rethinking Diabetes: Treatment and Management in the Modern Era with Gary Taubes Jan 13, 2024

Show notes

I am thrilled to have Gary Taubes back on the show today. (He was with me before on episode 137. Gary is an investigative science and health journalist whose work has been pivotal in catalyzing the low-carb keto movement. He has written many books, including his most recent, Rethinking Diabetes, and his articles are in many of the best anthologies. He has also received many science awards.

Today's discussion is particularly significant, given the recent report from the American Diabetes Association revealing that the annual cost of diabetes in the United States reached a staggering $412.9 billion in 2022, with individuals diagnosed with diabetes now representing one in every four dollars spent on healthcare.

In our discussion today, we dive into the history of diabetes, pertinent statistics, the prevailing standard of care, and the transformative influence of insulin on diabetes management and reactive hypoglycemia. Gary provides insights into his reactions to GLP ones, the integration of medical and nutrition science into the medical field, and the influence of organizations such as the American Diabetes Association, AHA, USDA, and NIH. Our discussion also extends to the effects of pharmaceuticals, the shortcomings in our approach to diabetes management and existing models, and the challenge the low-carb community faces.

Stay tuned for today's eye-opening conversation, where we shed light on the complexities surrounding diabetes care, explaining how simple lifestyle changes can tremendously improve quality of life.

IN THIS EPISODE YOU WILL LEARN:

Rethinking Diabetes is a groundbreaking exploration of diabetes diagnosis, management, and treatment
Gary discusses the evolution of evidence-based medicine
Why the traditional medical approach to treating diabetes is inadequate
How the guidelines of the American Diabetes Association were based on outdated assumptions
How medical treatments compare with lifestyle changes for managing diabetes
Controversies surrounding how the pharmaceutical industry has influenced the way medical associations have shaped their diabetes management policies
How medical guidelines and dietary advice have evolved
What constitutes a healthy diet?
How patients often have trouble following diet recommendations, despite their best intentions
Is obesity a hormonal disorder or caused by overeating?

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Connect with Gary Taubes

Ep. 137 – High Blood Sugar Levels And Its Long-Term Damage with Gary Taubes

Book Mentioned:

Rethinking Diabetes What Science Reveals About Diet, Insulin, and Successful Treatments

is available from most bookstores or on Amazon.

Ep. 325 Menopausal Toolkit: Heart, Brain and Hormonal Health with Deb Matthew Jan 06, 2024

Show notes

I am delighted to have the privilege of reconnecting with Dr. Deb Matthew today. She joined me once before on Episode 259. She is a distinguished best-selling author, international speaker, and dedicated educator known as the Happy Hormone Doctor.

Cardiovascular disease is the number one killer of women in the United States, causing one of every 3.2 deaths among women annually. In our conversation today, Dr. Matthew and I delve into the realm of cardiovascular disease, exploring the benefits of hormone replacement therapy, essential laboratory testing, medications, and the neurocognitive changes that occur during perimenopause and menopause. We also focus on lifestyle, gut testing, and the all-time favorite topic of weight loss resistance.

Stay tuned for today’s engaging, enriching, and enlightening discussion with Dr. Deb Matthew.

IN THIS EPISODE YOU WILL LEARN:

How HRT reduces the risk of cardiovascular disease
How long-term use of estrogen can reduce the risk of heart disease over time
Why should you do a hormone panel before starting HRT?
How cortisol levels impact cardiovascular health
How the coronary calcium score helps to predict heart attack risk
Cholesterol markers and their significance in cardiovascular risk assessment
Managing cholesterol levels in perimenopausal women
The importance of addressing underlying hormonal imbalances in women to mitigate cognitive decline and lipid disorders
The connection between gut health and brain fog
How women’s testosterone levels impact their cognition and motivation
Hormone imbalance and weight loss resistance in women

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Connect with Dr. Deb Matthew

Dr. Deb Mathew’s book This is Not Normal on Amazon or download the ebook

Previous Episode featuring Dr. Matthew

Ep. 295: HRT’s Impact on Women’s Health Through Time with Dr. Deb Matthew

Ep. 324 A Fresh Perspective on Aging: Dr. Youn's Expert Insights Jan 03, 2024

Show notes

I am thrilled to connect with my friend and colleague, Dr. Anthony Youn today.

Dr. Youn is a nationally recognized board-certified plastic surgeon and the author of many best-selling books. He has a massive social media presence and hosts the widely acclaimed podcast The Holistic Plastic Surgery Show.

In our conversation today, we dive into Dr. Youn’s new book, Younger for Life, and he offers valuable insights on skin health and overall well-being. We explore the aging process and address oxidative-free radical damage, chronic inflammation, autophagy, and the impact of processed foods. We also get into helpful supplements for skin support, examine the concept of greenwashing, and discuss sunscreen, exfoliation, in-office treatments, breast implant illness, and the power of lifestyle choices.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How to avoid aging too quickly through nutrition and lifestyle changes
How sugar and seed oils impact skin aging
The benefits of collagen supplements for healthier skin
Hormonal changes that affect the metabolism and skin health after menopause
The importance of screening the ingredients in skincare products
How chemical sunscreens differ from physical sunblocks
Using Retinol for anti-aging and skin health
Non-invasive fat reduction treatments and their potential risks
Dr. Youn discusses breast implant illness
What you need to look out for when using Botox

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Ep. 323 Muscle Matters: Transforming Metabolic Health for Weight Control with Bronson Dant Dec 30, 2023

Show notes

I am happy to connect with Coach Bronson Dant today. He has spent over a decade guiding and training people in health and fitness. He discovered the benefits of a whole food animal-based ketogenic diet for optimizing metabolic health and performance and wrote The Ultimate Ketogenic Fitness Book.

In our discussion today, we dive into the powerful story of Coach Bronson’s pain-to-purpose journey. We explore the value of mindset and look at how age-related changes affect muscle, inflammation, and metabolic flexibility. He shares his three pillars of muscle health related to nutrient density, bioavailability, and satiety, and we examine the importance of sleep, the impact of extremes in exercise, and the value of stress management. We also unravel the complexities of weight loss resistance, and Coach Bronson discusses his research from the Journal of Nutrition Metabolism and Health Science, sharing his perspective on macros and functional movement in menopausal women.

IN THIS EPISODE YOU WILL LEARN:

Coach Bronson shares his three pillars for nutrition
The limitations of basing nutrition on calories alone
How the hormone piece impacts effective weight management
How to avoid physical deterioration through fitness and nutrition
Why Coach Bronson advocates for living life to the fullest and dying quickly
How does muscle mass impact metabolic health?
The importance of taking a balanced approach to weight loss
How sleep aids muscle recovery and growth
Stress management, nutrition, and fitness for overall well-being
How alcohol affects our health and fitness
The benefits of combining functional movement training and proper nutrition for older adults

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On his website
YouTube and Instagram

The Ultimate Ketogenic Fitness Bundle

Ep. 322 Impact of Alcohol and Our Health with Dr. Brooke Scheller Dec 27, 2023

Show notes

Everyday Wellness Podcast – Episode 322 – Dr. Brooke Scheller

Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink.

In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Dr. Scheller also sheds light on how poor absorption impacts the gut microbiome and causes a leaky gut, offering insightful nutritional strategies to address those concerns. Our conversation also extends to fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.

Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use.

IN THIS EPISODE YOU WILL LEARN:

How the stigma surrounding alcohol use is changing
How does alcohol affect the brain and body?
How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption
Dr. Scheller shares her personal experience with alcohol
How alcohol consumption in middle-aged women could increase inflammation and oxidative stress
How alcohol impacts blood sugar
The link between alcohol consumption and male infertility
Some suggestions for navigating a Dry January
How alcohol use impacts mental health
Overcoming alcohol addiction through self-awareness and wellness

Bio: Dr. Brooke Scheller DCN, CNS

Dr. Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink.

After finding freedom from alcohol in 2021, Dr. Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance.

Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety.

She currently resides in NYC.

Follow Dr. Brooke on Instagram @drbrookescheller. Learn more at www.brookescheller.com or www.functionalsobriety.com

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