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As we get older, itâs not just our schedules that keep us up at nightâour bodies have a way of making sleep harder to come by, especially during menopause. Today, Iâm talking with Dr. Dan Gartenberg, better known as Dr. Snooze and the Founder of SleepSpace, about all things sleep. Heâs got some fascinating perspectives on why sleep becomes such a challenge as we age and, more importantly, what we can do about it. From at-home sleep tests to practical tips like cooling your body down and creating the perfect sleep environment, weâre covering it all.
Dr. Snooze doesnât just talk theoryâ heâs been fully immersed in sleep research and has found some surprisingly simple solutions that can make a huge difference. Weâre chatting about how sleep apnea shows up differently in women, the real impact of sleep medications, and why hormone changes can leave us tossing and turning. If youâve been having trouble getting a good nightâs sleep, this episode is full of tips and tricks to help you feel refreshed and more like your old self again.
Oh, and before you go, if youâve been feeling a little âoffâ lately, your hormones might be trying to tell you something. Iâve got a FREE Quiz you can take to find out whatâs really going on and get a personalized reportâjust head over to https://bit.ly/3wNJOec. And if youâre navigating menopause and looking for real, practical tips, donât forget to grab my FREE E-book, Mastering the Pause, at guide.hormoneshelp.comâitâs full of natural strategies to help you feel more balanced.
Key Takeaways:
[03:23] PhD in applied psychology, fatigue prevention research.
[07:59] Women may be underdiagnosed with upper airway resistance.
[12:15] Many patients report restless sleep and arousal.
[15:02] Hormonal and anatomical factors affecting women's sleep.
[18:59] Technology harms sleep, but optimization methods exist.
[23:04] Menopausal sleep issues: hormonal imbalance, possible treatments.
[24:17] Women, menopause, sleep problems, hormone regulation, ebook.
[28:21] Core and limb temperature difference aids sleep.
[33:13] Using Westper patches and Oximeter for sleep apnea.
[35:00] Consider using this device for sleep improvement.
[38:37] Alcohol and Ambien disrupt sleep; consult a doctor.
Memorable Quotes:
"There's probably a huge underdiagnosed population of women that are in perfectly good shape, but because of the anatomy of their airway, and it's like a smaller physique, oftentimes they have these dips of around 2%, which is technically not a hypopnea, but it's upper airway resistance. And so possible symptoms include snoring, being overweight is a factor." â Dr. Dan Gartenberg
"You're basically getting this misaligned zeitgeber, which is the nerdy sleep scientist's way of saying your environmental cues are messing with your biological cues, and that's why you're not sleeping well. So that's the picture of how technology has hurt us. But I know I'm 100% confident, and I have some data to show that we can use sound, light, and temperature to optimize every human sleep every single night." â Dr. Dan Gartenberg
Links Mentioned:
FREE Hormone Quiz: https://bit.ly/3wNJOec
FREE E-book âMastering the Pause: The Guide to Menopause Masteryâ: https://guide.hormoneshelp.com/
Connect with Dr. Dan Gartenberg:
Website: https://sleepspace.com/
Instagram: https://www.instagram.com/doctor.snooze/
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/
Produced by Evolved Podcasting: www.evolvedpodcasting.com
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If youâre ready to upgrade your vision, youâll want to hear what Holistic Vision Coach Claudia Muehlenweg has to share. In this episode, Claudia reveals how menopausal women can naturally improve their eyesight without relying on glasses or contacts. She explains how simple habits like blinking, natural sunlight, and using your peripheral vision can boost your eye health and shares screen-time strategies to protect your vision in a tech-heavy world. Her personal story of overcoming childhood vision challenges is inspiring and shows the powerful connection between mental, emotional, and physical vision health.
Claudia breaks down the key elements you need to know if youâre worried about eye strain, screen exposure, or age-related vision changes. With over 20 years of experience helping people see clearly without corrective lenses, sheâs packed this episode with actionable tips. From understanding the role of screen use to the importance of peripheral vision, this episode equips you with practical tools to reduce dependency on glasses and sharpen your sight naturally.
Donât forget to take my FREE Hormone Quiz if youâve been feeling off. Discover whatâs really going on with your hormones and get a personalized reportâvisit https://bit.ly/3wNJOec. Plus, grab my FREE E-book, A Woman's Guide to Kick-Ass Sleep, to uncover the secrets to sound sleep after 40 at https://bit.ly/4cblYcT. Your best sleep and vision await!
Key Takeaways:
[05:23] Not wearing glasses improved Claudiaâs vision strength.
[07:02] Presbyopia causes near vision decline in the forties.
[10:39] Monovision: one eye for distance, one for near.
[14:26] Astigmatism is linked to postural habits and computers.
[17:59] Vision can improve unexpectedly in natural environments.
[20:18] Improved vision by noticing daily task effects.
[23:36] Morning sunlight benefits circadian rhythm, sleep, and eyes.
[28:17] Tunnel vision from focusing on central vision.
[29:24] A client's brain couldn't process open road travel.
[32:54] Nearsightedness is linked to feeling safe in close-up.
[36:29] Fovea lutea: sharp vision, macular degeneration effects.
[39:17] Relieve dry eyes with a palming relaxation technique.
[42:50] Holistic vision coach with wellness guides online.
Memorable Quotes:
"People do not think about their peripheral vision. I said it's just basically more. The word for visual acuity means how sharp you see, right? 2020 or whatever. But there's so much more in vision. There's the peripheral vision, the binocular vision, how the eyes work together, the night vision, the color vision, all these things have to work together to give you optimal vision." â Claudia Muehlenweg
"When you go on your next walk, notice when you go up, it seems like the room goes down. Obviously, you are the one moving, but it's that sensation that everything is always fluid and moving. And that might initially be when you're staring, when you're used to that strain with the glasses that might feel very unsettling. But the more you can relax into that, the better your vision will get." â Claudia Muehlenweg
Links Mentioned:FREE Hormone Quiz: https://bit.ly/3wNJOec
FREE E-book âA Woman's Guide to Kick-Ass Sleepâ: https://bit.ly/4cblYcT
10 Computer Eye Strain Hacks Guide: https://www.naturallyclearvision.com/computer-eye-strain-hacks-1
Connect with Claudia Muehlenweg:
Website: https://naturallyclearvision.com/
Instagram: https://www.instagram.com/holisticvisioncoach/
Facebook: https://www.facebook.com/ClaudiaMuehlenweg
LinkedIn: https://www.linkedin.com/in/claudiamuehlenweg/
YouTube: https://www.youtube.com/c/BatesvisionLosAngeles
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/
Produced by Evolved Podcasting: www.evolvedpodcasting.com
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Are you feeling overwhelmed and exhausted? Discover how to break free from stress and exhaustion with expert advice from Dr. Tricia Pingel, renowned as the Adrenal Whisperer. In this episode, Dr. Tricia reveals practical strategies for managing stress, balancing hormones, and reclaiming your vitality during menopause. Learn how the imbalance between your nervous systems impacts your health and explore actionable tips for a more balanced life.
Dr. Tricia dives into the effects of stress on your body and how it can lead to serious health issues, including diabetes and heart disease. She shares insights on nourishing your body, choosing the right supplements, and the power of mindfulness and genuine human connections. This episode offers both professional guidance and personal stories to help you thrive during menopause.
Donât miss out on transforming your health! Take my FREE Hormone Quiz to pinpoint your hormonal imbalances and get a personalized report. Plus, grab your FREE E-book, "Mastering the Pause: The Guide to Menopause Mastery," to navigate your menopausal journey with confidence. Start feeling like yourself againâvisit https://bit.ly/3wNJOec for the quiz and download your guide at guide.hormoneshelp.com.
Key Takeaways:
[03:51] Being mindful of cortisol's impact on health.
[09:20] Inattention to details caused by stress and adaptation.
[16:17] Technology connects and disconnects, impacting nervous systems.
[17:38] In-person interaction and community are important.
[21:54] Minerals and nutrition are crucial for balanced health.
[23:47] Identifying top medications linked to cortisol impact.
[29:31] Conscious change in mindset transforms therapeutic massage.
[30:33] Intention, presence, and self-care in daily life.
[35:37] Prioritizing self-awareness over rushing, scolding behavior.
[38:16] Reduce stress: be present, and engage in community.
[41:45] Nutrient-dense food is key for health.
[44:40] Address the root causes of insomnia before treatments.
[46:32] Proper supplements are essential for personalized body repair.
Memorable Quotes:
"At some point you just realize, wait a minute, there is something here that we're not paying attention to, and that is the impact of the hormone cortisol on the rest of our body â on our digestion, on our blood sugar management, our energy production, our sleep, our mood, our hormones â and how these external stressors in our life that we just power through ultimately cause stress inside our body and we end up just stuck in it and it takes us down." â Dr. Tricia Pingel
"One of the biggest stressors that I find that most people don't pay any attention to is this little cell phone thing that we carry around in our pocket all day long, and it beeps and it buzzes." â Dr. Tricia Pingel
Links Mentioned:
FREE Hormone Quiz: https://bit.ly/3wNJOec
FREE E-book âMastering the Pause: The Guide to Menopause Masteryâ: https://guide.hormoneshelp.com/
Total Energy Reboot 5-Day Challenge: https://drpingel.simplero.com/page/558319-total-energy-reboot-5-day-challenge?ref=53115-bettymurray&track_al=wJyoVtExRcpz6mtgswcEawWo
Connect with Dr. Tricia Pingel:
Website: https://drpingel.com/
Instagram: https://www.instagram.com/drpingel/
Facebook: https://www.facebook.com/DrTriciaPingel
LinkedIn: https://www.linkedin.com/in/tricia-pingel-nmd/
YouTube: https://www.youtube.com/c/DrTriciaPingelNMD
TikTok: https://www.tiktok.com/@drtriciapingel
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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Think about reclaiming your hormonal balance with a simple addition to your wellness routineâinositol. Dr. Herman Weiss, a renowned OBGYN and expert in hormonal health, shares his insights on how this powerful supplement, combined with targeted nutrition and exercise, can transform your menopausal journey. Learn how specific diet choices, strength training, and even Pilates play a pivotal role in managing not just menopause but also PCOS symptoms, making this episode a must-listen for those seeking natural ways to enhance their well-being.
Dr. Herman breaks down the connection between gut health and hormone metabolism, revealing how a balanced microbiome is key to maintaining metabolic harmony. With over two decades of experience, he discusses the often-overlooked issue of insulin resistance in women, especially those with PCOS, and how it impacts overall health. His practical advice and cutting-edge research provide a clear path for those struggling with hormonal imbalances to take control of their health through informed, holistic choices.
If youâre ready to start working on your hormones naturally, donât miss out on the chance to receive 10% off your order. Visit metabolicblueprint.com/pod10 and take the first step towards balancing your hormones today.
Key Takeaways:
[05:02] Many women are unaware of shifting healthcare dynamics.
[08:54] Addresses weight issues and recommendations for post-meal exercise.
[11:47] Advocating for patient-centered care and holistic interventions.
[13:23] Insulin regulates glucose levels to protect the body.
[18:04] PCOS, hormones, health risks, and women's concerns.
[22:37] Eating broccoli and curbing insulin response.
[25:18] Emphasizes the importance of lifelong medical care.
[26:24] Exercise, sleep, and mindfulness for overall wellness.
[31:10] Innovative supplement created with patented unique combination.
[34:06] Common ground in microbiome research.
[36:22] Infertility treatments, inositol improves IVF success.
[39:11] Prevention over treatment; habits to improve health.
[44:23] Persist in goals and good habits for longevity.
Memorable Quotes:
"One of the roots, the causes of PCOS is insulin resistance, and the spike in the insulin causes the spike in the LH and the LH worsening the insulin resistance and the weight, and she doesn't ovulate. So what you have to do is, after you eat, ten to 20 minutes in the hour after you eat, do some sort of activity, not a full cardio or strength, anything, whether it be bodyweight, squats, lunges." â Dr. Herman Weiss
"Continue in that goal and continue in that direction and don't get discouraged with setbacks and don't get discouraged with not say, failures, but everything is temporary. Change that mindset. Make good habits, because that's what's going to carry you." â Dr. Herman Weiss
Links Mentioned:
Get 10% Discount: https://metabolicblueprint.com/pod10/
Connect with Dr. Herman Weiss:
Website: https://provationlife.com/
Educational Blogs: https://provationlife.com/blogs/education
Instagram: https://www.instagram.com/hweissmd
LinkedIn: https://www.linkedin.com/in/herman-weiss-md-mba-687a427/
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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When menopause symptoms start creeping in, you don't have to suffer in silenceâthere are natural remedies that can bring relief and balance. Today's episode dives deep into herbal solutions like black cohosh, dong kuai, wild yam, red clover, vitex, and sage, exploring how they can alleviate hot flashes, mood swings, night sweats, and more.
Discover the powerful benefits of balancing your hormones naturally and learn about specific products designed to support you during this transition. Plus, I'll share exclusive insights on products like Menobalance Mastery and Progest Mastery for effectively managing symptoms. Don't miss out on this episode that could make your journey through menopause smoother.
For those looking to master their menopause journey, download my FREE E-book, Mastering the Pause: The Guide to Menopause Mastery at guide.hormoneshelp.com, and gain practical, natural strategies to regain control of your well-being. If you're ready to start balancing your hormones now, visit metabolicblueprint.com/pod10 for a 10% discount on your order. Your body deserves the best, and Iâm here to help you achieve it naturally.
Key Takeaways:
[06:29] Black cohosh helps reduce menopause symptoms.
[09:04] Black cohosh and dong kuai aid menopause.
[13:26] Red clover & rheumania are used for menopause symptom relief.
[14:35] Vitex stimulates cells and balances hormones naturally.
[20:00] Using estrogen in skincare for anti-aging effects.
[23:46] Product for menopause transition, non-prescription alternatives.
[25:52] Explore products, take quizzes, and embrace menopause.
Memorable Quotes:
"So that's one of the areas that we don't talk about enough. But vaginal dryness, painful sex, or what's called genital urinary symptoms of menopause or syndrome of menopause are very serious issues, not only from an intimacy standpoint but from a chronic UTI standpoint." â Betty Murray
"I wanted to make sure that we had a combination of nutritional supplements that allowed, you know, my clients, my community to have products that could help the transition and beyond all the way through menopause and post-menopause, so they can feel better, but they don't necessarily have to be on prescriptions." â Betty Murray
Links Mentioned:
FREE E-book âMastering the Pause: The Guide to Menopause Masteryâ: https://guide.hormoneshelp.com/
Get 10% Discount: https://metabolicblueprint.com/pod10/
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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Struggling with perimenopausal symptoms like weight gain, irritability, and sleep issues? You're not alone, and understanding how your body processes estrogen could be the key to finding balance. In today's episode, I dive into the science of estrogen metabolism and reveal the nutrients that can help manage those wild hormonal fluctuations. From exploring the three main estrogen metabolism pathways to the impact of genetics, get ready to learn the steps to take control of your hormonal health.
Discover the power of star ingredients like broccoli seed extract, flax lignans, calcium d-glucarate, and DIM. These nutrients, found in supplements like Estro Balance Mastery, play a crucial role in modulating estrogen production, aiding detoxification, and supporting gut health. I also touch on the importance of stress management and natural progesterone support as vital components of a balanced approach before considering hormone replacement therapy.
If you're ready to tackle perimenopausal symptoms with science-backed solutions, this episode is for you! Don't miss out on practical tips to balance your hormones and feel your best. Plus, take my FREE Hormone Quiz at https://bit.ly/3wNJOec to discover your personalized hormone imbalance and get a free report. And if you're eager to start working on your hormones naturally, visit metabolicblueprint.com/pod10 for a 10% discount on your order!
Key Takeaways:
[03:15] Perimenopause symptoms vary, lasting 8-16 years.
[07:19] Perimenopause weight gain analysis.
[12:48] Hops, citrus bioflavonoids, and nutrients help reduce estrogen.
[16:06] Hormone imbalance explained.
[18:12] Calcium d-glucarate supports estrogen disposal in the gut.
[20:14] Dim can lower estradiol, be cautious.
[26:33] Replace progesterone, high/therapeutic doses through therapy.
[30:12] Manage stress and balance hormones for perimenopause.
[31:16] Ways to improve perimenopausal symptoms and hormones.
Memorable Quotes:
"One of the things that the research is pretty clear on is it's not just about the hormones you make. It's about how you excrete and get rid of your hormones because we also have environmental chemicals that mimic hormones in the body. So they basically come in and disrupt your own hormones. So we've got a lot of hormone activity that may or may not be ours. And depending on how we're wired genetically, we might be good at clearing those things out, or we may not be as good." â Betty Murray
"I don't think everybody on the planet has to be on hormones, but I do think most women are candidates for hormones, and it's worthy of exploration if you've done everything naturally and it's still not working." â Betty Murray
Links Mentioned:
FREE Hormone Quiz: https://bit.ly/3wNJOec
Get 10% Discount: https://metabolicblueprint.com/pod10/
Perimenopause Support Bundle: https://metabolicblueprint.com/product/perimenopause-support-bundle/
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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As women, especially during perimenopause and menopause, stress can really do a number on our hormones. But the good news is, mother nature has provided us with some incredible tools to help mitigate the effects.
Today, we uncover how adaptogenic herbs like Ashwagandha, Rhodiola, and Ginseng, along with key nutrients such as B5, can help balance your cortisol levels and manage stress. Discover how these natural remedies support your adrenal function and provide a holistic approach to hormone harmony.
I'll also share insights into how prolonged stress can mimic starvation in our bodies, leading to weight gain and insulin resistance if left unchecked. But don't worry, Iâll cover simple strategies you can implement to keep your blood sugar stable and your energy levels humming.
Don't miss out on this informative and empowering episode that equips you with tools to stress less and feel your best.
And if youâre feeling off, take my FREE Quiz to discover if your hormones might be out of whack. Visit https://bit.ly/3wNJOec to uncover what's really going on and get your personalized hormone imbalance report today!
Plus, enjoy a 10% discount on the products discussed on today's show to for natural solutions at metabolicblueprint.com/pod10.
Key Takeaways:
[03:31] Modern lifestyle stress leads to high cortisol levels.
[09:06] Monitoring cortisol levels to assess adrenal function.
[12:43] Body system unity, hormone imbalances, supplements use.
[16:35] Adaptogens aid in stress regulation and modulation.
[17:46] Study suggests Rhodiola ginseng reduces cortisol levels.
[22:30] Rilora and magnolia bark reduce cortisol and calm stress.
[26:31] Poor dietary habits and stress impact blood sugar.
[29:06] Berberine enhances glycemic control and insulin sensitivity.
[33:34] Key ingredients for blood sugar control product.
[34:12] Adrenal health, nutrients, and balanced energy advice.
Memorable Quotes:
"Your adrenal function, your stress response, is one of the primary important hormonal responses of the body. And I always say that our response to stress is really our body's survival mechanism." â Betty Murray
"When your blood sugar is all over the place, it drives cortisol up, which makes you insulin resistant, which makes you break down more muscle, which makes you more likely to store fat, and it's also going to result in less high-quality energy. Your brain is going to feel it because your brain is one of your primary users of glucose." â Betty Murray
Links Mentioned:
FREE Hormone Quiz: https://bit.ly/3wNJOec
Get 10% Discount: https://metabolicblueprint.com/pod10/
Adrenal Support Bundle: https://metabolicblueprint.com/product/adrenal-support-bundle/
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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As women over 40, we face unique challenges in our health and wellness journeys, particularly when it comes to fat loss. Navigating the journey of fat loss over 40 can feel like tackling a maze of misinformation. In today's episode, Iâm cutting through the noise and delivering straight facts to empower your wellness journey.
Get ready to uncover the truths behind common myths about weight loss during this transformative stage of life. Expect to learn why traditional high-protein, low-carb diets, and intense exercise regimes might not be the best fit for you. Tune in as I tackle six pervasive myths that cloud our understanding of fat loss for women over 40. From debunking the necessity of excessive protein consumption to clarifying the impact of large meals on insulin, Iâm separating fact from fiction.
Gain insights into the roles of hormones like estrogen, progesterone, and insulin in your weight loss journey. Plus, I discuss the importance of essential nutrients and how to tailor your approach to your unique metabolic changes. This episode is packed with actionable steps that will help you navigate weight loss and embrace a healthier lifestyle. Understanding your body's needs is crucial, and Iâm here to guide you every step of the way.
Ready to find out if your hormones are out of whack? Take my FREE Quiz and discover your personalized hormone imbalance. Visit https://bit.ly/3wNJOec to take the hormone quiz now and start feeling like yourself again.
Key Takeaways:
[03:22] Hormonal changes after 40 and dietary impact.
[08:45] Excessive protein can lead to insulin rise.
[11:36] Focus on high protein, low carb diet.
[16:07] Work out at right intensity, watch overtraining.
[19:20] Carbohydrates, proteins, fats: different effects on the body.
[23:47] Reconsider high protein, carbs, and exercise approaches.
[27:26] Estrogen and progesterone's roles, fluctuations, and balance.
[32:44] Body fat affects period onset and hormones.
[34:34] High insulin levels decrease sex hormone-binding globulin.
[37:00] Excess hormones linked to weight gain issues.
[40:15] Ovarian aging compared to an empty ketchup bottle.
[43:17] High insulin levels cause fat storage after meals.
Memorable Quotes:
"I tell people all the time, if you're planning on eating a Krispy Kreme, you better be running with it. Because the body, in the absence of need, when we have insulin coming up, it's going to take that glucose and it is going to store it as fat." â Betty Murray
"Cutting carbs and high protein doesn't always work for everybody. Same thing when we look at exercise. If we're doing high intensity and we're working out like a mad woman, we may be excessively catabolic, we may be creating higher stress chemistry, and we may actually be driving the body to try and store more fat, because we're stressing the body out." â 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/
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Cracking the code to maintaining bone health during and after menopause is no small feat, but it's a journey worth taking. This episode tackles one of the most pressing health issues for women over 40 â bone health.
Dr. John Neustadt, Founder and President of Nutritional Biochemistry, Inc. (NBI), joins us to discuss the complexities of interpreting bone density test results and to introduce a superior method using Ecolite abdominal ultrasound. Discover why bone quality matters more than bone quantity and learn about the risk factors linked to conditions like colitis and celiac disease.
Dr. John also delves into a variety of preventive measures, from medication to supplementation, and the effectiveness of nutrients like calcium, vitamin D, and a specific form of vitamin K2 (MK-4). Gain a clear understanding of common osteoporosis medications, their potential side effects, and the legal considerations surrounding their use. Explore the critical intersection of muscle and bone health through conditions like osteosarcopenia and the factors that increase its risk.
Don't miss Dr. John Neustadt's illuminating discussions on the limitations of bone density tests and the importance of early detection, as featured in his book "Fracture-Proof Your Bones." Stay tuned for practical advice to keep your bones strong and healthy. And if you're over 40 and struggling with sleep, don't forget to grab my FREE E-book, "A Woman's Guide to Kick-Ass Sleep," for secrets to sound sleep and waking up refreshed. Zip over to https://bit.ly/4cblYcT and snag your E-book today!
Key Takeaways:
[03:25] Bone density test not reliable for fractures.
[09:08] Bone density test compares your bone density.
[10:54] Trabecular bone score may predict fracture risk.
[15:40] Proper medication use and overprescription in osteoporosis.
[19:21] Many people quit due to side effects.
[20:52] Critical question on bone health and nutrients.
[25:37] MK-7 doesn't slow bone loss effectively.
[26:30] Osteo-K Minis and Osteo-MK4 promote bone health.
[30:33] Diet and protein are crucial for bone health.
[34:26] 80% osteoporosis in women, higher risk for men.
[37:21] Bone density test predicts osteoporosis but is imperfect.
[39:41] Osteoporosis is a major global health issue.
Memorable Quotes:
"Your patients will tell you what they need, and if you listen well enough, you'll hear them. And then it's your responsibility to go find out if you don't know." â Dr. John Neustadt
"If you're a woman 45 years old or older, your risk for an osteoporosis fracture is equal to your combined risk of breast, uterine, and ovarian cancer. And yet there is no big awareness campaign, PR campaign nationally for this. So it's flying under the radar and it's being under-treated and frankly mistreated." â Dr. John Neustadt
Links Mentioned:
FREE E-book âA Woman's Guide to Kick-Ass Sleepâ: https://bit.ly/4cblYcT
FREE PDF âFracture-Proof Your Bonesâ: https://www.nbihealth.com/fractureproof/
Connect with Dr. John Neustadt:
Website: https://www.nbihealth.com/
Instagram: https://www.instagram.com/johnneustadt/
LinkedIn: https://www.linkedin.com/in/john-neustadt-nd-1553576/
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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Ever thought testosterone was just a "male hormone"? Think again. Today Iâm getting deep into a topic often overlooked in women's healthâTestosterone. That's right, Iâm not just talking about a "male hormone" here. Testosterone plays a pivotal role in the health and well-being of menopausal and postmenopausal women.
Tune in to learn how testosterone replacement therapy can boost muscle strength, combat insulin resistance, and enhance metabolic activity. Discover the hidden benefits of testosterone on skin health, energy levels, and mood. Iâll debunk common myths about hormone replacement therapy and highlight the importance of knowledgeable practitioners. Testosteroneâs role in bone health, cognitive function, and cardiovascular well-being will also be explored, providing you with a wealth of valuable knowledge.
Curious about how testosterone can positively impact your sexual health and overall quality of life without leading to a "bulked-up" appearance? Listen in as we challenge these misconceptions and reveal the true benefits. And donât forget to download my FREE E-book, "Mastering the Pause: The Guide to Menopause Mastery," to navigate perimenopause with natural, powerful strategies tailored for you. Get your guide at guide.hormoneshelp.com.
Key Takeaways:
[03:52] Comparing hormone levels, testosterone vs estrogen.
[07:25] Sexuality and desire are crucial but not everything.
[11:24] Estrogen and testosterone impact bone mineral density.
[15:55] Menopause increases estrogen receptors, challenging previous beliefs.
[16:48] The brain is desperate for estrogen, testosterone important receptors.
[23:00] Estrogen protects arteries and affects the risk of diseases.
[25:34] Balanced testosterone therapy is crucial for women.
[28:45] Testosterone improves insulin sensitivity in PCOS.
[33:20] Testosterone is essential for women's health and vitality.
Memorable Quotes:
"Having adequate testosterone up in that physical level where they would have been in their thirties, actually improves body composition by increasing muscle strength, muscle mass, and the number of pounds of muscle you have, which then makes you more metabolically active and more able to burn fat, because muscle burns fat." â Betty Murray
"Testosterone absolutely helps contribute to that skin thickness in elasticity, particularly in women. So when we support it, we get that balance and we get better skin health, for sure." â Betty Murray
Links Mentioned:
FREE E-book âMastering the Pause: The Guide to Menopause Masteryâ: 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/
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Aging gracefully is all about mastering the right strategies, and this episode delivers the essential biohacks to enhance your well-being during menopause. From managing stress to optimizing diet and exercise, I get deep into the science-backed techniques that can help you turn back the clock.
Tune in as I tackle inflammation, stress, and hormonal imbalances, revealing the secrets to feeling your best. Discover how stress management techniques, natural sunlight, and circadian rhythm training can transform your daily routine. Plus, I uncover the magic of supplements like quercetin, fisetin, and resveratrol in combating those troublesome "zombie cells."
Diet and lifestyle are key players in this game, so I also discuss the Mediterranean dietâs anti-inflammatory properties, the benefits of intermittent fasting, and the role of collagen and antioxidants, and highlight the importance of exercise in maintaining muscle mass and bone health. Learn how hormone replacement therapy can mitigate age-related risks, helping you maintain a youthful vibrance. Each of these tips is designed to be practical, affordable, and life-changing.
Before you go, donât forget to grab your FREE E-book, "A Woman's Guide to Kick-Ass Sleep." If youâre over 40 and struggling with sleep, this guide has the insights you need for restful nights. Zip over to this link, https://bit.ly/4cblYcT, to snag your copy and unlock the secrets to waking up refreshed. Your dreamy sleep awaits!
Key Takeaways:
[06:38] Biohacker combines various supplements for group effect.
[12:07] Hormone replacement therapy is protective, not harmful.
[21:30] Insulin resistance leads to weight gain, challenges in menopause.
[23:17] Intermittent fasting improves insulin sensitivity in women.
[32:42] Avoid antidepressants causing weight gain, seek hormone replacement.
[38:01] Effective muscle building through proper weight training.
[42:17] Weighted vests help build muscle and bone.
[44:22] Foods and supplements reduce senescent cells' activity.
[53:20] Benefits of intermittent fasting for metabolic improvement.
[55:40] Skincare products with collagen, oral peptides benefits.
[59:54] Pair things together for best anti-aging results.
Memorable Quotes:
"The solution is addressing that insulin resistance. Personally, I love using time-restricted eating or time-restricted food consumption, or intermittent fasting to do this. These practices actually improve insulin sensitivity and metabolic health through a couple different ways.." â Betty Murray
"That's the cool thing about the idea of biohacking, is we're using things together that often have synergy. That means that amplifies the final result. So our goal is, from an anti-aging standpoint, is to slow the aging process, reduce the risk for all-cause mortality and diseases of aging and age-related decline by addressing multiple aspects of those different things." â Betty Murray
Links Mentioned:
FREE E-book âA Woman's Guide to Kick-Ass Sleepâ: https://bit.ly/4cblYcT
Blood Sugar Mastery: https://metabolicblueprint.com/product/blood-sugar-mastery/
Estrobalance Mastery: https://metabolicblueprint.com/product/estro-balance-mastery/
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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Have you ever wondered if your mood swings and anxiety might be something other than depression? Today, we uncover the often-overlooked symptoms of perimenopause and menopause, which are frequently mistaken for mental health issues. Dr. Achina Stein, a renowned Psychiatrist and Author, joins me to challenge conventional medical wisdom with her functional medicine approach. This episode is packed with knowledge that will transform your understanding of menopause and mental health.
Dr. Achina shares her journey into functional medicine, sparked by her son's health struggles, and offers practical advice on managing menopausal symptoms. Learn about the connection between blood sugar levels and mood swings, and why dietary changes can significantly impact your health. We delve into real-life cases and discuss how eliminating gluten and dairy can reduce inflammation and balance your immune system.
Explore the limitations of traditional psychiatry and discover holistic solutions for chronic conditions. Understand the root causes of depression, including stress and hormonal imbalances, and how to address them effectively. Plus, get a sneak peek at Dr. Achina's transformative Healing Depression Project and enjoy free chapters from her book.
Ready to get to the bottom of your symptoms? Take my FREE hormone imbalance quiz to find out whatâs really going on and start feeling like yourself again. Visit https://bit.ly/3wNJOec to take the quiz now!
Key Takeaways:
[06:01] Advocates for functional medicine approach.
[07:17] Menopausal women are at higher risk for anxiety.
[13:34] Language and mindset impact on food habits.
[15:01] Depression and anxiety often coexist, causing distress.
[17:36] 30% population has inflammatory subtype depression.
[22:52] Stress, trauma, and childhood events impact menopause experience.
[24:40] Cholesterol levels above 150 are crucial.
[29:42] Connecting dots, educating patients for positive change.
[31:31] Identify actions that make you feel good.
[37:09] Healing Depression Project offers a 4-week retreat.
Memorable Quotes:
"I say that depression and anxiety really reside in the body. That affects the brain, right? And that could be also mania and psychosis as well. And so we spend so much time treating a head and not connecting it to the body, and I treat the body, and that then affects the brain. And so the understanding that I have is that inflammation is the driver of depression and anxiety, and we want to reduce inflammation." â Dr. Achina Stein
"If you really look at the whole body holistically, sometimes there are a couple of things that you can do that can improve systems across the board, you know? And you can do so much to have someone feel better just by changing the diet, by looking at the gut, you know, the gut-brain connection that's another theory with increased gut permeability." â Dr. Achina Stein
Links Mentioned:
FREE Quiz: https://bit.ly/3wNJOec
FREE First Three Chapters Of âWhat If It's NOT Depression?â Book: https://achinasteindo.com/book/
Healing Depression Project: https://www.healingdepressionproject.com/
Connect with Dr. Achina Stein:
Website: https://achinasteindo.com/
Instagram: https://www.instagram.com/dr.achinastein/
Facebook: https://www.facebook.com/AchinaSteinDO
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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Fasting has become a buzzword in health circles, but what if it could genuinely transform your life? Dr. Tabatha Barber shares her eye-opening journey from battling chronic health issues and sugar addiction to discovering the healing power of fasting. Get ready to uncover how the food industry influences our eating habits and the remarkable benefits of fasting, including improved mental clarity, emotional balance, and physical health; and learn how understanding your body's needs can lead to lasting health changes.
Dr. Tabatha doesn't just talk about fasting; she lives it and encourages others to 'faith it' through this lifestyle change. This episode highlights the often overlooked pitfalls of the standard American diet and offers practical steps to successfully incorporate fasting into your routine. Whether you're new to fasting or looking to deepen your practice, our discussion will empower you to challenge conventional dietary advice and reclaim your health and happiness.
Donât miss this enlightening conversation that promises to change the way you think about food and your body. And for those over 40 struggling with sleep, grab my FREE E-book, A Woman's Guide to Kick-Ass Sleep, packed with tips to help you wake up refreshed and ready to tackle the day. Head over to https://bit.ly/4cblYcT and discover the secrets to dreamy sleep today!
Key Takeaways:
[05:43] Value the present moment and your beauty.
[10:38] Chronic health issues lead to a back injury.
[15:18] Sugar consumption increased dramatically over the years.
[18:57] Insulin stores sugar as fat, affecting weight.
[21:14] Maintain metabolic flexibility to burn fat efficiently.
[24:13] Fasting supports autophagy, resilience, and cellular healing.
[28:48] Frustration with the medical system leads to faith.
[31:39] Journaling helps retrain the brain and gratitude.
[36:41] Midlife crisis for women leads to purpose.
[41:46] Eat clean, consider fasting, and carb cycle.
[43:26] Health is essential for a fulfilling life.
Memorable Quotes:
"Fasting is actually one of the most powerful ways that we can heal our bodies, and our body knows that, but our brain doesn't know that. We're trained to think that we should eat all the time and eating is what heals us. Eating is what nourishes us. But honestly, I don't think a lot of women realize it actually requires energy to eat and digest and break down food." â Dr. Tabatha Barber
"Once you hit menopause, it goes downhill a lot quicker. You know, like you said, the aging process, especially if you're not on hormone replacement therapy, the disease processes start to set in. But fasting is something that really you can utilize to slow those processes down and even reverse diabetes, reverse autoimmune conditions, because you're healing your gut, you're healing your entire body." â Dr. Tabatha Barber
Links Mentioned:
FREE E-book "A Woman's Guide to Kick-Ass Sleep": https://bit.ly/4cblYcT
Connect with Dr. Tabatha Barber:
Website: https://drtabatha.com/
Instagram: https://www.instagram.com/thegutsygynecologist/
Facebook: https://www.facebook.com/DrTabatha
TikTok: https://www.tiktok.com/@thegutsygynecologist
YouTube: https://www.youtube.com/@TheGutsyGynecologist
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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Menopause often feels like an emotional rollercoaster, with anxiety, depression, and mood swings taking center stage. Today, we'll delve into the hormonal changes that significantly impact mental health during perimenopause and menopause. You'll discover how the decline in estrogen, progesterone, and testosterone affects neurotransmitters, altering mood, motivation, pleasure, and sleep. I also highlight the psychosocial stressors and physical symptoms that can worsen these issues.
Learn about hormone replacement therapy's crucial role in rebalancing hormones, alleviating symptoms, and enhancing overall mental well-being. We'll explore how this transformative phase can be managed effectively, offering hope and solutions for those struggling. Understanding the connection between hormone levels and neurotransmitters can empower you to make informed decisions about your health. Plus, Iâll share insights on navigating this journey with confidence and grace.
Ready to take control of your menopause journey? Tune in to uncover practical strategies for improving mental health and finding balance. And don't miss out on my FREE E-book, "Mastering the Pause: The Guide to Menopause Mastery," designed to help you navigate these changes naturally and reclaim your vitality. Download your copy today at guide.hormoneshelp.com and start mastering the pause!
Key Takeaways:
[00:02:08] Anxiety and depression during menopause.
[00:05:21] Impact of menopause on the economy.
[00:08:02] Hormones influencing neurotransmitters.
[00:13:34] Estrogen and dopamine relationship.
[00:16:17] Impact of progesterone on GABA.
[00:22:32] Menopausal therapy and hormone replacement.
[00:26:06] Menopause and sexual desire.
[00:29:30] Hormone replacement therapy shortage.
Memorable Quotes:
"The simple fact is the hormones declining are why we're experiencing these symptoms. They're not new and unique and exclusive of their own. The anxiety and depression are actually a symptom of the loss of hormones. And I'm going to go into why. So the problem is anxiety, depression. Solution is replace hormones and get them back on line." â Betty Murray
"If you find that you are challenged with getting somebody to listen to you, drop them, fire them, find somebody who listens, and fight for your right to feel good. We shouldn't have to spend this next act feeling terrible at the same time." â 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/
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Breast cancer and hormone replacement therapy (HRT) are topics that can stir up a whirlwind of emotions and confusion. Iâm here to clear the air by diving into the latest research and revealing the truths behind bioidentical hormone replacement therapy. With insights from landmark studies like the Women's Health Initiative and recent Medicare research, we break down complex statistics to show what they really mean for you. You'll also learn about how lifestyle factors such as obesity, alcohol consumption, and environmental toxins play into the risk of breast cancer.
I also share a compelling personal story about a woman navigating her menopausal journey and highlight the importance of having informed conversations with your healthcare provider. It's time to leave behind outdated fears and understand why dismissing hormone therapy isn't the answer. Discover how you can advocate for your health with confidence and make empowered decisions about your well-being. Tune in to understand why HRT might be a valuable option for managing menopausal symptoms.
Don't forget to grab your FREE E-book, "Mastering the Pause: The Guide to Menopause Mastery." It's a roadmap designed to help you navigate perimenopause with natural, powerful strategies tailored specifically to reclaim your balance and vitality. Download it now at guide.hormoneshelp.com.
Key Takeaways:
[00:00] Recent research shifts understanding of menopausal symptoms.
[04:49] Bias in women's health study affects findings.
[08:34] Understanding hormone replacement therapy and its risks.
[11:43] Hormone therapy risks and benefits in detail.
[14:53] Misconceptions about hormone replacement and breast cancer.
[18:46] Long-term hormone replacement reduces mortality and cancer risk.
[23:32] Polluted environment, shift work, and hair dye.
[25:39] Observational studies fail to control for variables.
[28:25] Hormone replacement not linked to causing breast cancer.
[32:57] Choose a healthcare practitioner who stays updated.
[37:52] Women's complex health history demands more attention.
[38:35] Fight patriarchy, empower women's health with science.
Memorable Quotes:
"They are terrified that they're going to do something that increases their risk of breast cancer when not having hormones increases your risk of basically all-cause mortality, whether it's cardiovascular disease, osteoporosis, dementia, stroke, thrombotic risk, colon cancer, lung cancer, and oh, by the way, it actually increases your risk of breast cancer too." â Betty Murray
"The idea that hormone replacement causes breast cancer does not have conclusive evidence, and observational studies do not prove that."â 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/
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In todayâs episode learn about the importance of protein intake for women in pre-menopause and menopause. We are going to explore the concept of your body's need for proteins, and how it helps you to operate efficiently. Weâll discuss how you can break through fat loss plateaus and Iâll share specific strategies to help you navigate this challenge during menopause- and beyond!
Learn More about estrogen dominance and its impact on weight gain and overall health in a free ebook available at ed.hormoneshelp.com
Key takeaways:
[00:01:32] Fat loss plateau strategies.
[00:05:15] Visceral fat and health risks.
[00:10:57] Anabolic resistance.
[00:13:18] Anabolic resistance in menopausal women.
[00:16:39] Importance of muscle for health.
[00:19:52] Protein leverage effect.
[00:23:59-00:24:10] High-protein diet benefits.
[00:26:28] Importance of muscle mass.
[00:33:00] Bodybuilding and calorie restriction.
[00:35:29] Building muscle with whole foods.
[00:37:24] Stress management and mindfulness.
[00:41:08] Focus on building more muscle.
Memorable quotes:
04:33 - "The first thing you need to know is your hormonal changes that are happening right now, even if you have adrenal problems, even if you have thyroid problems, are going to increase some very important things."
16:29 - "I agree with Gabrielle Lyon, that muscle and holding on to muscle is one of the most vital things that we have to do."
42:22 - "Your weight is indicative of a problem. It is a symptom of the problem. It is not the problem."
Links Mentioned:
FREE E-Book âMastering The Pause: The Guide to Menopause Masteryâ: 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/
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Chasing fitness goals in your 40s and beyond? Joe Hoye, owner of Hoye Fit, shares his journey from training young men to empowering women in perimenopause, menopause, and postmenopause. He reveals the vital role of strength training, clears up misconceptions about protein intake, and explains how different exercises can reshape your body composition.
Joe also highlights the upcoming Midlife Makeover Summit in July, a five-day online event that promises to revolutionize your approach to nutrition, exercise, mindset, health, and menopause. With an aim to reach over 2 million people, Joe offers a sneak peek into what you can expect from the summit, making it a can't-miss event for anyone looking to improve their health in midlife.
Tune in to our engaging conversation to gain practical tips for achieving your fitness goals in midlife and get inspired by the Midlife Makeover Summit. Don't miss this opportunity to transform your health and well-being! And, if you're feeling off, your hormones might be out of whackâtake my FREE Quiz to discover your personalized hormone imbalance and start feeling like yourself again. Visit https://bit.ly/3wNJOec to take the hormone quiz now.
Key Takeaways:
[00:02:21] A young man helping women.
[00:03:34] The power of reverse psychology.
[00:08:35] Women's athletics and fitness.
[00:12:48] Diet misconceptions and weight loss.
[00:15:04] Weight loss and self-worth.
[00:19:26] Success in fitness journey.
[00:22:27] Weight training benefits for women.
[00:23:54] Overtraining and hormonal imbalance.
[00:28:41] Protein intake importance.
[00:30:30] Importance of carbs in diet.
[00:33:02] Summit announcement.
Memorable Quotes:
"Success, in my eyes, looks like a few very simple things done every day for a long period of time. And so it's going to look likeâgiving your body the calories it actually needs, when you go to the gym, being there with intent and focus, not just dilly-dallying and lifting the five-pound dumbbells, but challenging yourself for that one hour a day, three days a week, prioritizing your sleep just like you told your kids to, and then doing that over and over again." â Joe Hoye
"People should train bulk because different rep ranges are going to serve different purposes. Two things we do know is that as women enter midlife, their bone density is decreasing and their muscle mass is going away. And so lifting heavy with low reps is certainly going to tell your bones to stay strong. That's going to help you stay functional and safe as you age." â Joe Hoye
Links Mentioned:
FREE Hormone Quiz: https://bit.ly/3wNJOec
Midlife Makeover Summit: https://hoyefit.com/pages/midlifemakeoverregistration
Enter to win 6 months of free fitness coaching! HoyeFit x Menopause Mastery: https://hoyefit.com/blogs/news/mmscholarship
Connect with Joe Hoye:
Website: https://hoyefit.com/
Instagram: https://www.instagram.com/hoyefit/
Facebook: https://www.facebook.com/Hoyefit/
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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Did you know that cardiovascular disease is actually the leading cause of death for women in the United States? It's a serious issue that we need to address, especially considering the statistics that show women are more likely to die from a heart attack than men.
Today, weâre unpacking why women are more susceptible to fatal heart attacks than men and what we can do about it. You'll learn about the crucial role of the endothelial glycocalyx, a protective lining in our blood vessels, and how nitric oxide is vital for maintaining healthy, wide-open arteries. This episode is packed with practical tips on diet, exercise, and two game-changing products that can help improve blood vessel function.
Ready to take your heart health seriously? Tune in to uncover strategies to reduce your risk of cardiovascular disease and boost your overall well-being. Plus, donât miss out on my FREE Hormone Quiz to find out if hormonal imbalances are affecting your health. Visit this link to take the quiz and get a personalized report to start feeling like yourself again.
Key Takeaways:
[00:01:14] Cardiovascular disease in women.
[00:06:30] Cardiovascular health in women.
[00:08:07] The endothelial glycocalyx role.
[00:11:21] The protective effect of menopause.
[00:14:34] Antioxidant-rich diet essentials.
[00:18:36] Omega-3 Fatty Acids Importance.
[00:23:14] Cardiovascular fitness and training.
[00:26:15] Artrosulfur HP and its benefits.
[00:29:14] Women's higher lifetime risk.
[00:31:53] Creating the most exceptional life.
Memorable Quotes:
"What if I were to tell you that breast cancer is not even close to the biggest risk women face in the aging process? It's actually cardiovascular disease." â Betty Murray
"And we have a higher lifetime risk of developing vascular dementia compared to men. And again, this is because we have a slightly greater longevity than men, but vascular dementia and vascular concerns develop long before those last few years that we tend to outlive men." â Betty Murray
Links Mentioned:
FREE Hormone Quiz: https://bit.ly/3wNJOec
Calroy Health Sciences Shop: https://shop.calroy.com/shop/
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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In this episode, we dive into the exploding world of pickle-ball with Dr. Jennifer Engels, a former radiologist turned health guru. But along with its surge in popularity comes a spike in injuries, making injury prevention crucial for players.
Dr. Engels shares practical tips on staying safe and enjoying pickle-ball to the fullest. Join us as we uncover common pickle-ball injuries and learn how to avoid them with expert advice from Dr. Engels.
From warm-up routines to holistic health practices, we'll explore everything you need to know to play smart and stay injury-free. Tune in for a game-changing discussion on pickle-ball, wellness, and the joy of staying active.
Also, don't miss out on my FREE E-book, âMastering The Pause: The Guide to Menopause Masteryâ! This is the FIRST and only research-driven guide that exposes the underlying triggers of hormonal symptoms and provides the guidance you need to restore balance and sail through this season of life. Download your copy at: https://bit.ly/3wr2i4q
Key Takeaways:
[00:01:20] Avoiding overuse injuries in pickle-ball.
[00:06:52] Transition to functional medicine.
[00:09:54] Pickle-ball as a new sport.
[00:11:29] Recapturing Childhood Joy through Pickle-ball.
[00:15:37] Potential pickle-ball injuries.
[00:19:10] Maintaining agility with age.
[00:22:45] Preparing for intense sports.
[00:25:42] Myofascial release for injuries.
[00:31:03] Hormone levels and exercise performance.
[00:34:13] Finding joy in activities.
Memorable Quotes:
"Well, I would just say try to find something that brings you joy. It doesn't have to be pickle-ball. I would just look back at your childhood. If you loved dance or if you loved hiking or you loved whatever it was, gardening, I would just try to immerse yourself in things that bring you joy because that will release endorphins." â Jennifer Engels
"Many individuals tend to avoid certain beneficial therapies, such as myofascial release or dry needling, due to the discomfort they experience during the session. However, the relief afterward can be significant, akin to releasing built-up tension and pressure that one may not have realized was impacting them deeply." â Jennifer Engels
Links Mentioned:
FREE E-book, âMastering The Pause: The Guide to Menopause Masteryâ!: https://bit.ly/3wr2i4q
Free Gift:
Free 15 - 20 minute instructional video by a local pickle-ball professional, created just for Betty Murrayâs audience, with special tips on secrets to improve your game and crush the competition. Your favorite pregame smoothie and tips on preventing injury.
Visit: https://www.wecarefrisco.com/pickle-ball
Connect with Dr. Jennifer Engels:
Website: https://www.wecarefrisco.com/pickleball
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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Can you change the adult brain? Join Dr. Tommy Wood, as we delve deep into the nuances of cognitive health and the preservation of neurological vigor during the aging process. Dr. Wood challenges the prevailing notion that cognitive decline is an inevitable consequence of growing older, thanks to the remarkable adaptability of the adult brain. Comparing neuromuscular and cognitive development, weâll talk about how the brain thrives on challenges or skill development like reading or dancing.
Weâll also touch on the importance of comprehensive blood testing in assessing and maintaining neurological health, emphasizing the critical role of biomarkers such as HbA1c, iron status, vitamin D levels, homocysteine, and omega-3 index.
Also, don't miss out on my FREE E-book, âMastering The Pause: The Guide to Menopause Masteryâ! This is the FIRST and only research-driven guide that exposes the underlying triggers of hormonal symptoms and provides the guidance you need to restore balance and sail through this season of life. Download your copy at: https://bit.ly/3wr2i4qKey Takeaways:
[00:04:26] From Couch Potato to Neuroscience and Performance Consulting
[00:10:52] Assessing and Tracking Brain Function Over Time
[00:14:14] Essential Blood Tests for Long-Term Health Monitoring
[00:19:42] Juggling Education, Business, and Patient Care
[00:26:41] Optimizing Brain Health Through Diverse Cognitive Activities
[00:29:58] The Importance of Arts and Physical Education in Development
[00:32:25] The Misuse of Biomedical Devices and Data Interpretation
[00:35:59] Debating the Impact of Wearables on Stress and Health
[00:37:44] Alcohol's Impact on Health and Brain Volume
[00:43:17] Optimizing Brain Health Requires Balanced Omega-3s and B Vitamins
Memorable Quotes:
âWe've been told this story that you can't change the adult brain, which is just completely untrue. The way that we develop the brain in the first place is by trying things out. And that could be language skills, motor skills, social skills, and it's that effort and failure to learn new things that really drives and crafts the brain. But we stopped doing that as adults. So it's not that we can't do it, it's usually just that we don't do it.â -Dr. Tommy Wood
âYou don't need to do everything so you can kind of focus on something that you really enjoy, and it's beneficial to you because each of those are actually ticking multiple boxes at the same time. Just start with one of those broad skills that we know uses large, numerous parts of the brain and start there, hopefully something that you enjoy as well, because then you're more likely to stick with it.â -Dr. Tommy Wood
About Dr. Tommy Wood, BM BCh, PhD:
Dr. Tommy Wood is a neuroscientist, elite-level professional nerd, and performance consultant to world-class athletes in a dozen sports. He is the author of the forthcoming book FUTURE PROOF YOUR BRAIN: Improve Focus and Cognition at Any Age (Harmony, 2026). He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington, where his laboratory focuses on brain health across the lifespan, including in babies born preterm, adults who experience brain trauma, and the confluence of factors that can affect long-term cognitive function and risk of dementia. Tommy has published dozens of scientific papers and lectured all over the world about brain health, metabolism, physical activity, and human performance. Alongside his career in medicine and research, Tommy has also been a performance consultant to professional athletes in multiple sports, including several Olympians and world champions, and helped to found the British Society for Lifestyle Medicine, the fastest-growing lifestyle medicine society in the world.
Connect with Dr. Tommy Wood, BM BCh, PhD:
Website: https://www.drtommywood.com/
Better Brain Fitness: https://betterbrain.fitness
Better Brain Fitness Podcast: https://www.brainjo.academy/the-better-brain-fitness-podcast/
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/
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