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    Health & Fitness

    Menopause Mastery

    Welcome to Menopause Mastery with Dr. Betty Murray. This show is for women in the second season of life, the season of menopause, who are ready for more: health – vitality – passion – and purpose!

    Join host, Dr. Betty Murray (part geek, part magician, and your new medical bestie with a dash of sass), as she takes complex science and makes it easier to integrate into daily life. Nutrition, hormones, functional medicine, and a wellness lifestyle are only the tip of the conversation. Join the journey to uncover your deepest desires, harness your physical and mental health, and peel back the layers to know exactly what you want out of life.

    Let’s make this season the best ever!

    Advertise

    Copyright: © Exsalus LLC., 2024, 930374

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    Latest Episodes:
    Are You Drinking Too Much? May 01, 2024
    Show notes

    Is your relationship with alcohol affecting your well-being? Listen in as Katie Lain, Founder of Thrive Alcohol Recovery, shares her transformative journey from struggling with alcohol use disorder for nearly 10 years to discovering the Sinclair Method, which completely transformed her relationship with alcohol.

    Discover how the Sinclair Method offers a 70-80% success rate in helping individuals regain control over their drinking habits, and learn about the concept of extinction in alcohol addiction treatment.

    Join us as we challenge the stigma around alcohol use disorder, the societal pressures to drink, the challenges faced by individuals trying to abstain from alcohol, and explore a revolutionary approach to reclaiming control over your relationship with alcohol.

    Also, don't miss out on my FREE E-book, "A Woman's Guide to Estrogen Dominance," providing insights into managing health issues related to estrogen dominance during perimenopause. Download your copy at https://bit.ly/49ZUiWh.

    Key Takeaways:

    [00:01:35] Drinking and its effects.

    [00:04:13] Controlling alcohol consumption methods.

    [00:09:37] Alcohol abuse in older adults.

    [00:12:00] Overcoming alcoholism with medication.

    [00:15:32] Alcohol's impact on the body.

    [00:16:43] Pharmacological extinction through the Sinclair Method.

    [00:21:20] The Sinclair Method for addiction.

    [00:23:19] Naltrexone for alcohol use disorder.

    [00:26:25] Alcohol treatment industry insights.

    [00:30:29] Alcohol deprivation effect.

    [00:33:34] Alcohol use disorder stigma.

    [00:35:33] Slippery slope of increased drinking.

    [00:39:43] Alcohol-free but not free.

    [00:42:07] Alcohol addiction development insights.

    [00:43:34] Addiction and family history.

    [00:48:49] Alcohol craving and brain rewiring.

    [00:49:10] Alcohol consumption and breast cancer.

    Memorable Quotes:

    "Not realizing that by repeatedly drinking and also drinking to excess, I was changing my brain and causing this addiction to really set into my brain. And so that's really something that I think is empowering to know that when we have an addiction, it's kind of hijacked our brain. And when we go on the Sinclair Method, it reverses that." – Katie Lain

    "My perspective is what doctors don't understand is the craving issue. Because logically, yes, abstinence is probably the safest. And it makes the most sense. It's the easiest to measure. But what I feel like was completely not talked about and ignored in my years of struggle is that mental preoccupation with drinking and the thinking about it." – Katie Lain

    Links Mentioned:

    FREE E-Book "A Woman's Guide to Estrogen Dominance": https://bit.ly/49ZUiWh

    Connect with Katie Lain:

    Website: https://www.thrivealcoholrecovery.com/

    Instagram: https://www.instagram.com/embody_daily

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    Why You Should Break Up with Sugar to Improve Menopause Apr 24, 2024
    Show notes

    Ever wondered why sugar seems to have a sneaky grip on our well-being? Today, I'm diving deep into the link between sugar intake and menopause. Discover how this seemingly innocent ingredient can heighten hot flashes, mood swings, and weight concerns during this transformative phase.

    Let's uncover the impact of sugar on hormone imbalances, metabolic shifts, and overall vitality during menopause. From untangling insulin resistance's role to understanding the ripple effects of chronic inflammation, you'll gain valuable insights into how sugar can amplify menopausal challenges.

    Ready to take charge? Tune in as I share practical strategies to bid farewell to sugar cravings and embrace a nourishing diet for your menopause journey. From revamping your plate with nutrient-rich choices to decoding sugar's impact on mood and energy, this episode equips you with the tools to navigate menopause with confidence and grace.

    And don't forget to grab your FREE copy of "Mastering the Pause: The Guide to Menopause Mastery." It's your personalized roadmap to reclaiming balance and vitality during this transformative time. Download your guide at guide.hormoneshelp.com and step into a healthier, harmonious you.

    Key Takeaways:

    [00:01:29] Breaking up with sugar.

    [00:05:06] Sugar's impact on neurotransmitters.

    [00:09:42] Sugar and inflammation in menopause.

    [00:13:48] Sugar's role in modern diets.

    [00:16:50] Sugar consumption through generations.

    [00:18:27] Sugar as a hidden preservative.

    [00:22:50] Healthy plate portion guide.

    [00:26:52] Reducing disease risk by cutting sugar.

    Memorable Quotes:

    "When you stop eating sugar, you're going to go through an opiate withdrawal that is going to last a couple of days, but then you're going to feel better, right? Energy comes up, the first couple of days you might feel grouchy and moody, but as you come off of all that sugar, you're going to feel so much better." – Betty Murray

    "Make the decision to break up with sugar because it's like a bad boyfriend that shows up, gaslights you, and then leaves every night, leaves you crying on the couch. You no longer want sugar in your life." – Betty Murray

    Links Mentioned:

    FREE E-Book "Mastering The Pause: The Guide to Menopause Mastery": https://guide.hormoneshelp.com/

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    Is Menopause Causing Your Joint Pain Apr 17, 2024
    Show notes

    Is your body speaking a new language since menopause? Dive into the often-overlooked topic of joint pain with me on Menopause Mastery. In this episode, we uncover how hormonal changes during menopause can trigger inflammation, joint pain, and tendon issues. Learn about the impact of estrogen and progesterone on musculoskeletal health and discover strategies to preserve muscle mass and reduce joint pain.

    Tune in to understand the underlying causes of menopausal joint pain and gain practical tips on managing and alleviating these symptoms. From tailored exercises to dietary adjustments and the potential benefits of hormone replacement therapy, I cover everything you need to know. If you or someone you know is dealing with joint pain during menopause, don't miss out on this episode!

    Don't miss out on valuable insights and solutions. Download my FREE E-book, "Mastering The Pause: The Guide to Menopause Mastery," for a roadmap to reclaiming balance and vitality during the menopause transition. Get your copy at https://guide.hormoneshelp.com/.

    Key Takeaways:

    [00:01:29] Joint pain and menopause.

    [00:05:32] Inflammatory pathways and joint pain.

    [00:09:25] Excessive physical activity causing joint pain.

    [00:12:25] Menopause and tendon inflammation.

    [00:14:24] Menopause and musculoskeletal pain.

    [00:19:10] Women and osteoarthritis risks.

    [00:22:20] Hormone replacement benefits.

    [00:27:18] Hormone replacement and health.

    [00:29:05] Menopause joint and tendon pain.

    Memorable Quotes:

    "We have a lot of pain medications that go in and sort of stop those inflammatory pathways. But the problem with stopping something is it's kind of like damming a stream way upstream. When you do that, you're going to have downstream effects. So, in a lot of cases, what we want is for those streams to be modulated. We want to make sure that they do the right thing, but they're not overly expressing themselves." – Betty Murray

    "The lack of symptoms doesn't mean that there's not a problem. And that the simple fact is when we lose our hormones, we go through a significant period of change. Our brain changes, our bones change, our muscle changes, every part of our body changes because every single cell except for red blood cell and a cell in the brain have receptors for hormones, particularly estrogen." – Betty Murray

    Links Mentioned:

    FREE E-Book "Mastering The Pause: The Guide to Menopause Mastery": https://guide.hormoneshelp.com/

    Contact Betty Murray: https://www.bettymurray.com/contact-us/

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    Is Menopause A Right of Passage or A Side Effect of Aging Apr 10, 2024
    Show notes

    Menopause isn't just a phase; it's a journey that reshapes women's lives. Dive into articles from the Lancet with me that discuss empowering women through the menopause transition. Discover how this transition impacts women's health, including early menopause, mental well-being, and navigating menopause after cancer.

    In today's episode, I discuss the crucial need for self-advocacy in healthcare. Learn about comprehensive care strategies for cancer survivors entering menopause and the empowering model for managing this transformative phase. Gain insights, personal stories, and practical tips to navigate menopause with confidence and grace.

    Ready to master menopause? Don't miss out on my FREE E-book, "Mastering The Pause: The Guide to Menopause Mastery." Download your roadmap to reclaiming balance and vitality during this transformative phase at https://guide.hormoneshelp.com/.

    Key Takeaways:

    [00:01:29] Menopausal statistics.

    [00:02:22] The Lancet articles and personal story.

    [00:05:31] Menopause medication challenges.

    [00:10:19] Impact of menopause in workspace.

    [00:11:13] Menopause and Hormone Replacement Therapy.

    [00:17:16] Ovarian health and infertility issues.

    [00:20:47] Menopause and mental health.

    [00:22:25] Menopause after cancer treatment.

    [00:28:14] The impact of estrogen loss.

    [00:31:45] Empowering women through menopause.

    [00:35:36] Women's empowerment in healthcare.

    [00:36:41] Empowerment through health management.

    Memorable Quotes:

    "We should always have a shared decision-making. Medicine is not a totalitarian experience. It is not a dictatorship. The person with the most decision-making is the person's body, the person who's living in it. And so, the simple fact is if you're in an environment where your doctor is acting as a dictator, they should be fired because it is a shared decision-making, you working as a partner with your physician." – Betty Murray

    "We outnumber men in this age space. We also have more disposable income, and we have more capacity to make change. We make 87% of buying decisions in the home. So, the reality is, ladies, you are powerful. And you can demand what you expect." – Betty Murray

    Links Mentioned:

    FREE E-Book "Mastering The Pause: The Guide to Menopause Mastery": https://guide.hormoneshelp.com/

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    Seed Oils and Inflammation Apr 03, 2024
    Show notes

    Are seed oils and saturated fats damaging to your health? Dive deep into the ongoing debate with me on this episode of Menopause Mastery. Discover the impact of these fats on your well-being and longevity, as I navigate through the latest research and real-world implications.

    In today's insightful discussion, I shed light on the quality of fats used in cooking, drawing from in vitro studies and human trials. Learn about the differences between seed oils like corn oil and canola oil versus healthier alternatives such as olive oil and avocado oil. Discover practical recommendations for balancing fat intake and optimizing your dietary choices for better health.

    Tune in to gain insights into making informed decisions about your dietary fat intake, learn how to optimize your health through balanced fat consumption, and take the first step towards a healthier lifestyle.

    Feeling off-balance? Take control of your health journey with my FREE Hormone Quiz. Uncover your personalized hormone profile and receive a detailed report with actionable insights. Visit https://bit.ly/3wNJOec to start your journey towards hormonal balance today.

    Key Takeaways:

    [00:01:09] Seed oils vs. saturated fats.

    [00:07:02] Seed oils and inflammation.

    [00:11:29] Seed oils processing differences.

    [00:14:32] Seed oils and storage conditions.

    [00:17:22] Therapeutic effects of seed oils.

    [00:19:30] Monounsaturated fats and health benefits.

    [00:24:09] Saturated fats and quality.

    [00:28:25] Seed oils and their benefits.

    [00:30:54] Exceptional life on our terms.

    Memorable Quotes:

    "Well, again, our lovely American food processing and the crap we send out across the world is designed to have a shelf life for eternity. And so, when they expose it to high heat and refine it and try and deodorize it and create stability, they're actually making the product more damaging by removing things like antioxidants and phytosterols." – Betty Murray

    "When you look at the studies looking at human studies, you also want to know where did that saturated fat come from. There is a big difference in fat composition between a piece of beef that the animal was grass-raised and grass-finished." – Betty Murray

    Links Mentioned:

    FREE Hormone Quiz: https://bit.ly/3wNJOec

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    Unlocking Ozempic and Zepbound Secrets: Hormones, Hunger, and the Ozempic Odyssey Mar 27, 2024
    Show notes

    Have you ever wondered why weight management seems like an uphill battle? In this episode, I dive deep into the topic of weight management and the role of the neuroendocrine system. Discover how our hormones play a crucial role in weight regulation and why traditional weight loss approaches often fall short.

    Join me as I discuss the impact of modern lifestyle on our hormones, the rise of obesity, and the pharmaceutical arms race in the quest for weight loss solutions. Learn about medications like ozempic and semaglutide and their effects on weight loss, alongside the importance of holistic approaches to address weight loss resistance.

    If you're ready to unlock the secrets of sustainable weight management, understand the influence of processed foods on our endocrine system, and gain practical tips for achieving a healthy weight, this episode is a must-listen. Tune in now for valuable insights and strategies to conquer weight challenges in today's world.

    And hey, speaking of unlocking secrets, don't forget to grab your FREE E-book, "A Woman's Guide to Kick-Ass Sleep." If you're over 40 and struggling with sleep, this E-book is tailored just for you. Visit https://bit.ly/4cblYcT to download your copy and embrace rejuvenating sleep nights starting tonight.

    Key Takeaways:

    [00:02:10] Struggling with weight loss efforts.

    [00:06:03] Neuroendocrine system and weight management.

    [00:10:01] Incretin hormones affecting food intake.

    [00:14:18] Lifestyle drugs and weight regain.

    [00:16:27] Impact of processed foods on health.

    [00:21:39] Endocrine disruption in daily products.

    [00:25:30] Whole foods focused.

    [00:29:16] Root cause of weight issues.

    Memorable Quotes:

    "You have a recipe for weight loss resistance that had nothing to do with your ability to control what you can eat and to control how much you exercise. Because again, it's not a simple bank account of calories in calories out. These hormones will supersede what your body is up to." – Betty Murray

    "The weight is not the problem. It is a symptom of the problem. And that's the ultimate root cause answer that you need to understand." – Betty Murray

    Links Mentioned:

    FREE E-Book: https://bit.ly/4cblYcT

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    Why Am I So Fatigued? Mar 20, 2024
    Show notes

    Ever felt like your energy tank is constantly running on empty? In this eye-opening episode, dive into the complexities of adrenal fatigue with me as we unravel the misconceptions and explore the crucial role of the HPA-T axis in managing stress responses. Learn how understanding the root causes of fatigue can transform your approach to holistic well-being.

    Discover the limitations of solely relying on supplements to combat fatigue and the transformative power of lifestyle changes. From optimizing sleep hygiene and embracing moderation in exercise to nourishing your body with a balanced diet, we'll delve into actionable steps to support adrenal function and enhance overall health. Tune in now and learn how small changes can lead to significant improvements in your well-being.

    Don't miss out on my FREE E-book, "A Woman's Guide to Kick-Ass Sleep," to enhance your sleep quality and combat fatigue. Grab your copy at https://bit.ly/4cblYcT and wake up refreshed to a new you!

    Key Takeaways:

    [00:01:26] The truth about adrenal fatigue.

    [00:03:55] Adrenal fatigue recognition.

    [00:07:58] Hypothalamic pituitary adrenal axis.

    [00:13:38] Dysregulatory patterns.

    [00:15:14] Adrenal hypothalamic pituitary access dysregulation.

    [00:20:03] Resilience and stress management.

    [00:24:49] Sleep hygiene and relaxation techniques.

    [00:25:31] Mindfulness in daily activities.

    [00:30:08] Setting boundaries for self-care.

    [00:33:26] Recovering from fatigue without medication.

    Memorable Quotes:

    "The real path to come over this issue of fatigue requires a change in lifestyle. And here's the thing, this is one of the things that I think is the biggest struggle for all people. If we look at every disease state, including things like fatigue, diet, and lifestyle are a big driver." – Betty Murray

    "The word doctor means teacher, first and foremost. If your practitioner is not teaching you, how to live a better life, how to become healthier, how to do those things. They're missing the point of the actual experience in the actual profession They're not working on your side." – Betty Murray

    Links Mentioned:

    FREE Sleep E-Book: https://bit.ly/4cblYcT

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    The 5 Toxic Causes of Fatigue and What to Do About Them Mar 13, 2024
    Show notes

    Uncover the hidden culprits behind your chronic fatigue, sleep disturbances, and pain as Dr. Evan Hirsch, aka EnergyMD, a world-renowned fatigue expert, best-selling author, and professional speaker, takes us on a deep dive through the five toxic elements sabotaging your vitality.

    In this riveting latest episode of Menopause Mastery, Dr. Hirsch shares his personal journey of overcoming chronic fatigue and how he discovered the importance of addressing these toxic elements.

    Brace yourself for an eye-opening discussion into the impact of toxins such as heavy metals, chemicals, molds, infections, and trauma on our health, especially during perimenopause and menopause. Dr. Hirsch also guides us through a practical four-step process to reclaim your vitality, offering a roadmap to conquer fatigue's stronghold.

    If you've been struggling with fatigue, sleep issues, or unexplained pain, this episode is a must-listen! Dr. Hirsch offers valuable insights and practical tips to help you uncover the root causes of your symptoms and start your journey towards better health.

    And hey, if you're over 40 and sleep seems elusive, don't miss out on my FREE E-book, "A Woman's Guide to Kick-Ass Sleep." Tailored for restful nights and available at https://bit.ly/4cblYcT.

    Key Takeaways:

    [00:02:16] The toxic five.

    [00:05:16] Unique perspective on testing.

    [00:09:30] Toxins in baby's cord blood.

    [00:11:26] Toxins and mold exposure.

    [00:16:04] Common chronic infections to consider.

    [00:19:28] Long-term effects of COVID.

    [00:22:18] Impact of COVID on hormones.

    [00:28:32] Heavy metal detox process.

    [00:29:27] Recreating the circadian rhythm.

    [00:34:33] Checklist for identifying symptoms.

    Memorable Quotes:

    "When I see people who have low energy and they're just not getting better, nine and a half times out of ten, it's because they haven't addressed the toxic five. So, these are the things that are really the underlying root causes, and they are heavy metals, chemicals, molds, infections, and trauma." – Dr. Evan Hirsch

    "The reality is that COVID is still present and has to be addressed in addition to the heavy metals, chemicals, molds, infections, that's still there and the trauma, you know, because all of those things cause the dysfunctional immune system, hormone deficiencies, et cetera, that end up being the precursor to the COVID." – Dr. Evan Hirsch

    Connect with Dr. Evan Hirsch:

    Website: https://www.energymdmethod.com/

    Instagram: https://www.instagram.com/evanhirschmd/

    Facebook: https://www.facebook.com/DrEvanHirsch/

    LinkedIn: https://www.linkedin.com/in/drevanhirsch/

    Twitter: https://twitter.com/drevanhirsch

    TikTok: https://www.tiktok.com/@energymd

    FREE Gift "Step 1: Find Your Causes Checklist": https://www.energymdmethod.com/step1-checklist

    The EnergyMD Programs: https://www.energymdmethod.com/work-with-us

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


    The Ultimate Guide to Planning for Your Longevity by Preparing for Your Elder Years with Holly Carroccio, CFP Mar 06, 2024
    Show notes

    Planning ahead for elder care is a crucial aspect of financial planning that often gets overlooked. Kick off your journey towards securing your financial future with this latest episode - a conversation with seasoned Financial Advisor, Holly Carroccio, CFP. In this discussion, we explored the intricacies of elder care and long-term financial planning. Holly, with over 34 years of experience, divulged invaluable insights into the significance of long-term care insurance, estate planning, and being prepared for life's unexpected twists. Discover how to navigate the challenges of balancing financial responsibilities, caregiving, and planning for your own future. Learn from Holly's wealth of knowledge as we unravel the complexities of insurance, retirement planning, and caring for aging parents. If you find yourself in the midst of deciphering these financial intricacies, this episode is a must-listen. Holly's expertise and practical advice will empower you to make informed decisions and take proactive steps towards securing your financial future. Tune in to gain the insights needed to make wise choices and navigate the path toward a financially stable and fulfilling second season of life. Take charge of your sleep after 40 with my FREE E-BOOK! Learn "The Exact Steps it Takes to Restore Sleep" and start making real changes now! https://bit.ly/4cblYcT TRANSCRIPT Links to articles and documents referenced appear at the end of the interview text. Betty Murray: All right, Holly. So I, as I said in my introduction, you know, Holly, and I had this conversation and I was like, this is something we have to talk about. So, for anybody that has not listened to menopause mastery before. My mom went through a heart attack and stroke last year, and you know, one of the most valuable things is she made it to 88 going on 89 And that was her first time to be in the hospital, but it was a catastrophic heart attack and stroke and she went from basically living on her own doing everything to basically not being able to do activities of daily living. So, to say I was thrown into and immersed in this world of elder care would be putting it mildly. And to be honest, my parents did a lot to plan for it, but the amount of disruption in my life and what it would take as far as managing it was and still is overwhelming. And Holly has so much to give here, as a woman in this world, and I was like we have to have this conversation. You know, the other thing, Holly, I can tell you that after 20 years in practice, every woman I see is either doing it or will be doing it or has done it, period, end of sentence. We will spend our life taking care of others. And this is a big part of it. So, this is an important conversation. I'm so happy to have you. Holly: Thank you glad to be here. Absolutely. I think it's a great topic and so important. Betty: Yeah, so Holly I know you're a Certified Financial Planner and you obviously love working with individuals and especially business owners. How did how did you pick that as like this is what I'm going to do what did you always want to be in this world? Holly: You know, I get asked that question a lot. And I think the start of it was when I was in college, my dad went through a major financial setback right in the middle of college because there was a recession in the eighties in real estate. And he notified me that hey, you're on your own financially. From now on, and I was like, "Oh my gosh", what am I going to do? How, how will I pay tuition, et cetera. And it just made me realize how things can come out of nowhere in life and how important it is to plan and so that became a very laser focus for me, and I was a finance major already. And I just thought, you know, I really want to help people that are struggling making financial decisions and I work a lot with entrepreneurs to who put all their money back into their company and I think that's okay. And it is until it isn't. And so, I really like helping business owners and just people in general prepare for their future. Betty: Yeah, yeah, I think it's, I have a lot of friends that are like, you know, I'll just stick my head in the sand and I'm just going to you know, pretend it's not there. I am like, it's really important. Holly: Yeah, it's coming, someday your future will come. Betty: It's kind of like menopause. You don't get a pass on menopause. You don't get a pass on the future. Let's dive in. Because like I said, this is this is such an important topic. So, what are some of the things that a woman that may be in this time period of life, maybe she hasn't done a lot of planning? Or, you know, the other thing that I find too, is often if their partner they sort of let the partner do the planning, and they're not necessarily involved, which is equally as frightening to me. But what are some of the things women in this time period of life really need to start thinking about? Because we're a little bit probably behind the eight ball if we haven't done anything. Holly: That's true. That's true. So, of course, retirement planning is important and if people are working with a financial professional, that's probably one of the main things that they're focused on. Where I see a lot of gap is in the risk management area, and in estate planning. And so, a lot of financial professionals focus in more on the wealth management and investing. But risk management is important because it doesn't matter if you're worth $500,000 or $5 million. If you have a risk come out of nowhere. It can really destroy your financial plan. And so, one of those risks is that we live a long time and longevity is great. You know, especially if they do all the things that you recommend and stay healthy. But you know, the double-edged sword of that is if you live long time, you may end up being frail and need help or you may have some morbidity issue late in life where you need care. And care is extremely expensive. It can run anywhere from 6005 to 21,000 a month1, depending on where you need it. How much you need it. Who's doing it, etc. And so, if we don't prepare for it, a lot of people assume, "Oh, Medicare covers that, or my health insurance covers that". Or if I don't have any money, Medicaid will cover it. And so, and I can explain a little bit more some of those things. But, you know, and not only our care, but if you're young enough to think about your parents and have those open conversations with your parents. That's really important too because that risk can also fall on us. If our parents haven't prepared. Betty: Absolutely. I mean, it's the average woman will spend 18 years caring for elderly individuals, statistically, and at least one of those I'm sure there's a bunch of different variables, but if your family hasn't prepared, you know, could be a leading cause of loss of work for the woman taking care of them or you know, loss of income or loss of their own health. Yeah, I'd like for you to explain because I think people do you said like, oh, Medicare will pick it up or my secondary health insurance will pick it up or if I don't have enough then Medicaid will kick in. And that's absolutely not true. And I think it's important to kind of share where those caveats are, so people understand. Holly: So, the basics are, Medicare will cover the first up to 100 days of skilled care2. After a hospital stay. And my mom is a perfect example of that. She fell backwards last year and broke several ribs. And after she was in the hospital for a few days, about actually a couple of weeks. They moved her to skilled nursing rehab, and she was there for about two months and Medicare took care of that. And then she also had a Medicare Supplement. So, the Medicare Supplement picked up where the where Medicare left off. Where it started to cost money is when we got home, and I thought we would have the full 100 days. But we didn't. They basically said no, we've done all we can do for you. It's time for you to go home. And she still wasn't able to live independently at that point. And so, we had to hire a home caregiver at that point. Some other scenarios are, you know, Medicaid, which kicks in really once most of your financial resources are gone. And my mom's case with would not have helped her my mom doesn't have any net worth at all. So, you know, technically she, in certain circumstances she could qualify for Medicaid. The problem is Medicaid. Doesn't pay for home care. It also doesn't pay for assisted living. So, someone has to be really needing pretty severe levels of care before Medicaid is going to help them. And so, you know, having something to bridge that gap is extremely important. Betty: Oh my gosh, it is it is extremely important. And I don't know if your experience was like mine, but you know, my mom was in skilled living same thing, you know, had a stroke last function on the right side couldn't do any activities of daily living, and they and you would get a call like that day and they're like, your mom's going to be checked out tomorrow. Exactly. They don't get you noticed. No, they like, like, the social workers are like we're going to handle this. No, you don't. I was I was in Florida at a conference. The first time I left for just a few days because I had to do this professionally. Fighting with people on the phone. I was like, "you can't kick her out. I am not there." I was like, at that point. I'm like, "I'll pay; I don't care. You can't kick her out. I'm not home". So, it's not a good experience to have now. I think Medicare isn't going to help you in any way. Holly: Exactly. Well, the other thing that happened was I thought my mom based on the picture they painted in the beginning, I thought she was going to be really pretty functional by the time she got out. And the physical therapy was pretty lame. And this was in a very high-quality facility. Very highly renowned, expensive etc. And she wasn't even close to being back to where she was when she left. So, we were very ill prepared. Betty: Yeah, I would, I would agree. My mom was at one of the best facilities and they were like, "Oh, we're going to get her up and walking" and I was like, "yeah, she's 'Yeah, I can't do anything'." After two and a half months there, it was just "Yeah, it was it's not all rainbows and you can't believe those statistics and how that how that's going to look". So, let's so let's get into the planning part. So, I think we painted a scary picture. So, what are some strategies that women can really employ to balance the financial responsibilities of caregiving and their own retirement and elder care planning? Like let's kind of throw some things out on the table, because most of us don't really know what we need to do. Holly: One of the first things to consider is insurance. Because the whole idea of insurance is you're transferring that risk from yourself to the insurance company. And let's face it, nobody likes insurance. It's often an expense where you don't know if it's worth spending that money or not. And we buy car insurance and home insurance because we're required to, but we often don't answer some of the bigger risks in life, whether it's life insurance or disability, which is a potential loss of income when you have an accident or illness. And disability insurance is very important. But once you're beyond the working heirs, you can have long term care insurance as well. But it's one of those things that you have to plan way ahead because number one, you have to be healthy enough to qualify for it. And the longer you wait to buy it, the more expensive it is. Because as you get older it's more expensive because you're closer to the potential risk. So, the analogy I always give people is it's kind of like if you were trying to insure your house, but the garage is on fire. Probably going to be difficult. Right? So, you can actually think about buying long term care as early as 40. But I would say you know, there are plenty of people that wait until their 60s and it's not necessarily too late. It just gets a lot more expensive. So, if people are not insurable, then there's some other strategies, you know such as insurance with riders, you can sometimes be insurable for a life insurance policy, even if you're not insurable for long term care, because the criteria for getting those two types of insurance is different. So, you might qualify for a life insurance policy even if you don't qualify for long term care. So that's a secondary option. And then thirdly, there are some annuities out there that will supplement the cost of long-term care if you're not insurable at all. So, you know, those are those are some basic things just to try to offset the cost. And then there's also some legal things that you can do as well3. That, for example, having things set up where people can do things for you like having a durable power of attorney, where people can sign things for you. And obviously, you want a very, very trusted individual. You don't want somebody that might take advantage of you. And unfortunately, children sometimes do take advantage of their parents and family members do take advantage of their parents. So, you got to be really realistic about you know, what is the character of this person, what is their financial acumen? You know, just really thinking through the maturity of the person and then also having a medical power of attorney so that in physicians directives so that you can actually work with the medical team, get the information you need to help them make decisions, and, and also the authority to make decisions on their behalf. Betty: Yeah, I think, you know, as somebody I mean, I'm thankful I'm in the medical field and so I have an incredible command of what's happening in a hospital you know, way more than the average person and you know, I'm thankful my parents were actually heavy duty planners, to the extent that I was always like, can we stop talking about your death? Your Will, your long term care, like every day, they'd be like, you're going to…what is it, what is it? But I will say, even being highly prepared, it is a lot because not only are you probably having to all of a sudden make financial decisions and find out whether you have the financial capacity to do the things that you need to do. But you have to be an advocate in the healthcare system that is not really constructed to be positive for anybody in that experience. The most scary thing is to go to the hospital with somebody in a critical environment, because I just feel like our western medicine system conventionally is kind of broken. So, if you don't have somebody there, that's like hardcore advocate that is going to demand there's just a lot that can go wrong. And now you're having to do both. And I think that's what's really hard is especially as women we're going to be like, all of a sudden, we're the fiduciary financial planner, all this other stuff. We're taking care of the house, we're taking care of the bills, taking care of everything else. And oh, by the way, we're now Doogie Howser doctor. Got to figure this out because we have to also be their healthcare advocate. And it is it is a lot. Holly: Yeah, advocacy is so important. And I knew that in the back of my mind, but actually living it was a whole different thin…

    Full show notes at the publisher

    Mastering Menopause with Diet, Exercise, and Herbs Feb 28, 2024
    Show notes

    In the midst of the transformative journey through menopause, let's unlock the power of practical strategies to manage its symptoms. Dive into this episode where I explore essential techniques for navigating menopause with grace. From the crucial nutrients your body craves—omega-3 fatty acids, vitamin D, and magnesium—to the role of fruits, vegetables, nuts, and seeds in hormone balance, I've got the key ingredients to elevate your well-being.

    Discover the herbal heroes like Vitex, Dong Quai, Wild Yam, and Red Clover, and how they play a vital role in modulating hormones. Join me as we delve into the synergy of nutrition, exercise, and herbal support, uncovering actionable insights to empower your menopause journey.

    Learn how to maintain muscle mass, joint health, and overall fitness during menopause through strength training, flexibility exercises, and cardiovascular workouts. Balancing different exercise types is the key to optimal results.

    Understand the significance of quality sleep in managing menopause symptoms and overall well-being. From circadian rhythm training to relaxation techniques, this episode is packed with practical tips to enhance your sleep hygiene.

    Prioritize your well-being, embrace menopause with grace, and tune in to discover the actionable strategies that can truly make a difference in your menopause experience.

    And here's a little extra for you: Unlock the secrets to better sleep after 40 with my FREE E-book, "A Woman's Guide to Kick-Ass Sleep." Tailored for those over 40, visit sleep.hormoneshelp.com to grab your copy and enjoy restful nights. Plus, if you've been feeling off lately, take my FREE Hormone Quiz at quiz.hormoneshelp.com. Discover your personalized hormone imbalance and reclaim the joy of feeling like yourself again. It's time to prioritize your well-being and thrive in this transformative season of life.

    Key Takeaways:

    [00:02:11] Dietary changes for menopausal symptoms.

    [00:04:27] Inflammation and Omega-3 Benefits.

    [00:09:49] High Fiber benefits.

    [00:12:40] Phytoestrogens and hormone modulation.

    [00:17:25] Herbal remedy Dong Quai.

    [00:19:30] Menopausal relief with phytoestrogens.

    [00:24:28] Impact of exercise on menopause.

    [00:26:14] Weight training benefits and tips.

    [00:30:39] High-intensity interval training benefits.

    [00:33:39] Collagen and tendon injury.

    [00:39:37] Protecting sleep during menopause.

    [00:41:42] Body temperature control.

    [00:46:35] Importance of quality sleep.

    Memorable Quotes:

    "I look for what's the commonality, instead of trying to divide, what's the commonality in all of these diets that generally support health? And so generally, all these diets, whether it's paleo, whether it's Mediterranean, or whatever it is, support the intake of fruits and vegetables, nuts and seeds in their whole form." – Betty Murray

    "One of the greatest risks for all-cause mortality and early mortality, and particularly mortality after a fracture, is the lack of muscle mass. Not just bone mass, but muscle mass. So, if we were to look at one of the most important longevity strategies a woman can do, muscle mass is important." – Betty Murray

    Links Mentioned:

    FREE E-Book: https://sleep.hormoneshelp.com/

    FREE Quiz: https://quiz.hormoneshelp.com/

    Connect with Betty Murray:

    Living Well Dallas Website: https://www.livingwelldallas.com/

    Hormone Reset Website: https://hormonereset.net/

    Betty Murray Website: https://www.bettymurray.com/

    Facebook: https://www.facebook.com/BettyAMurrayCN/

    Instagram: https://www.instagram.com/bettymurray_phd/


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