Health Trip Podcast | Jill Foos Wellness

This episode dives into one of the most overlooked areas of women’s health: the connection between menopause and metabolic health.My guest and I unpack why so many women experience midlife weight gain, insulin resistance, and blood sugar changes—even when they’ve always lived a healthy lifestyle. Research shows that menopause itself increases the risk of higher fasting glucose, abdominal fat, and even diabetes.Joining me is Dr. Catherine Johnson, founder of My Precision Medical Care, a Board-Certified Obesity and Emergency Medicine physician with advanced training in menopause, functional medicine, and precision medicine. With 25+ years of experience, she helps women improve metabolic health, hormones, and longevity.We’ll cover:What metabolic health really means in midlifeEarly red flags of insulin resistance in womenThe role of hormones (estrogen, thyroid, cortisol) in metabolismHow lifestyle, genetics, and menopause interactBest nutrition, sleep, and stress strategies for metabolic healthWhen to consider medical therapies like GLP-1s or metforminHow precision medicine and personalized care help women thriveIf you’ve ever felt like you’re doing everything right but still can’t manage weight, energy, or blood sugar, this episode will give you clarity and actionable solutions.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Dr. Catherine Johnson:Website: https://myprecisionmedicalcare.com/IG: @precisionmedicalcareFB: @precisioncaremedical Resources: https://www.thewisdomstudy.org/Stay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Starting new healthy habits in midlife can feel overwhelming—whether it’s eating better, exercising, getting enough sleep, managing stress, or keeping up with supplements and doctor visits. In this episode of the Health Trip Podcast, I share three simple, practical strategies to cut through that overwhelm and make lasting changes without relying on willpower or perfection.You’ll learn how to:Start small and specific so your goals feel achievable.Tie new habits to routines you already have (habit stacking).Shift from pressure to intention, so you build progress without guilt.These science-backed strategies help you create consistency and confidence in your health journey. If you’re feeling stuck, pick just one tip to try this week. Small steps add up to real change.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Stay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation.Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Each of us has a unique health equation—a personal formula made up of the choices, habits, and influences that shape our well-being. At its core are the pillars of health: sleep, exercise, nutrition, stress management, and community. Add in the medications or supplements you may need, the daily lifestyle practices that ground you, and you begin to see how all the pieces work together. To make the equation even more complete, it’s important to recognize factors like financial health, sexual health, family history, and genetics. These aren’t side notes; they directly impact how resilient, energized, and vibrant we feel over the years.Midlife offers a powerful opportunity to explore your own health equation. This stage of life often shines a light on areas we’ve overlooked, and it invites us to move beyond just surviving into truly thriving. By getting curious about how your unique combination of factors influences your healthspan and longevity, you can begin to design a plan that’s not only sustainable but also deeply supportive of the life you want to live. Health coaches are trained with science-backed strategies to walk alongside our clients with empathy and compassion while we explore the possibilities together. It's hard work, but the most rewarding. Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

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Hair loss affects more than 30 million women in the U.S., and for many, it becomes especially noticeable during midlife and menopause. In this episode, I deep dive into why hair loss happens, the science behind different types of female hair loss, and what you can do to support healthy growth from the inside out.You’ll learn:The 3 phases of hair growth (anagen, catagen, telogen) and what happens when the cycle is disrupted.The most common causes of midlife hair loss come from hormonal changes in menopause to stress, autoimmune conditions, nutrition, and genetics. Why midlife women are most susceptible, and how symptoms can be connected to sleep, stress, and metabolic health.The role of health coaching is to help you create a strong, healthy foundation for hair growth through nutrition, stress management, restorative sleep, and sustainable movement.This episode is designed to help women in midlife understand the root causes of hair loss and discover how working with a health coach can be game-changing. By focusing on the whole picture — your unique health equation — you can reclaim not just your hair health, but your energy, confidence, and resilience.If you’ve been wondering how to manage hair thinning in menopause, or want to know the best lifestyle and nutrition strategies for midlife women, this conversation is for you.Stay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Save on the Lasercap red light therapy caps- JFW is a distributor. Email jill@jillfooswellness.com to find out more.Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

This episode is about the science and power of personalized nutrition, supplements, and navigating menopause with renowned nutrition scientist Dr. Deanna Minich. If you're navigating perimenopause or post-menopause, this conversation is packed with insights on how food, macro and micronutrients, and lifestyle choices can impact everything from hair loss and weight gain to brain fog, gut health, skin changes, and low libido.We explore how to create a personalized, evidence-based approach to menopause nutrition—one that supports both immediate symptom relief and long-term health, including hormone balance, inflammation, and healthy aging.Dr. Minich, Chief Science Officer at Symphony Natural Health and author of The Rainbow Diet, brings over 20 years of experience in functional medicine, clinical research, and the dietary supplement industry. She shares what the latest science says about turmeric, omega-3s, melatonin, magnesium, and other supplements—and how to use them wisely.Whether you're just starting perimenopause or well into post-menopause, this episode will help you understand how nutrition and targeted supplementation can become powerful tools in your midlife health strategy.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Dr. Deanna Minich:Website: www.deannaminich.comCertification Program: www.foodandspirit.comWhole Detox: www.whole-detox.comFB: @DeannaMinich IG: @DeannaMinich YouTube: @foodandspiritTo purchase Femmenessence products, create your free account at Fullscript and enjoy a 20% savings on every purchase:https://us.fullscript.com/loginStay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

What if you could go back to your 20s or 30s and actually prepare for menopause? Most women aren’t told that menopause doesn’t just arrive overnight—it’s the result of years of subtle hormonal shifts that begin much earlier than you think. This episode is especially important for women in their 20s, 30s, and early 40s who want to take control of their long-term health before symptoms show up.Whether you’re noticing early signs of hormonal change or simply want to build a solid foundation for the future, this conversation will help you understand how to prepare for perimenopause and menopause before they start. And if you have a daughter, niece, or friend in this age group, share this episode with her—it’s never too early to get informed.In this episode, we’ll cover:What premenopause really means and why it matters for women under 40How birth control and menopause hormone therapy differ and why a nuanced, personalized conversation needs to be prioritized for every womanThe best lifestyle strategies for supporting energy and protecting mental healthWhat to expect during perimenopause and menopause—including symptoms you might missSteps to protect your brain, bones, muscle, and metabolism for decades to comeYou’ll walk away with actionable tools, a clearer understanding of your changing body, and the confidence to navigate every stage of midlife with strength and clarity.Dr. Alicia Robbins, board-certified OB-GYN, certified menopause practitioner (MSCP), and founder of The Elm, a women’s health practice in New York specializing in gynecology, hormones, sexual health, and longevity, joins the Health Trip Podcast to share her expertise. Dr. Robbins is also a diplomate of the American Board of Lifestyle Medicine and has been featured in Allure, Elle, The New York Times, National Geographic, and more.This episode is a must-listen for women looking to get ahead of menopause, not just manage it when it arrives.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Dr. Robbins:Website: https://theelmgreenwich.com/IG: @theelmgreenwichFB: https://www.facebook.com/profile.php?...Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: / jillfooswellness Follow me on Facebook: / jillfooswellness Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/heal...Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jil...Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness...

Episode #115 is all about diving into the midlife woman's brain—your most vital, complex, and vulnerable organ—and why protecting it matters more than ever. Here’s a fact that doesn’t get enough attention: two out of three people with Alzheimer’s are women. And this isn’t just about old age. The seeds of cognitive decline can start as early as your 40s—or even sooner.We’ll talk about:• Why women are at greater risk for Alzheimer’s and dementia• The brain-hormone connection during menopause and midlife• What you can do now to preserve memory, focus, and cognitive resilience• How genes like APOE4 interact with lifestyle—and what that means• How belly fat, or visceral fat. Affect cognition and brain health• And the power of early, personalized preventionMy guest, Dr. Kellyann Niotis, MD, is the first fellowship-trained preventive neurologist in the world, specializing in risk reduction strategies for neurodegenerative disorders such as Alzheimer’s Disease, Lewy Body Dementia, and Parkinson’s Disease. Dr. Niotis led the preventive neurology program within Dr. Peter Attia’s medical practice, Early Medical, and managed the country’s first Alzheimer's Prevention Clinic at Weill Cornell Medical College/NewYork-Presbyterian Hospital, where she developed research programs for Parkinson’s and Lewy Body Dementia prevention. Her work has been published in several medical journals, including Neurology, Nature Mental Health, Frontiers of Aging Neuroscience, Aging and Disease, Movement Disorders, Journal of Alzheimer’s Disease, Alzheimer's & Dementia, and Journal of the Prevention of Alzheimer’s Diseas,e and has been presented at national and international conferences.She is passionate about the budding medical space of preventive neurology, in particular pertaining to the advocacy of preventive neurology policy changes and making treatment & education more accessible to the masses. She has received numerous honors and awards, and her opinions have been featured in popular media outlets, including CNN.Whether you’re looking for tools to sharpen your brain today or you’re thinking long-term about protecting yourself and your loved ones, this conversation is full of insight and hope.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Dr. Niotis:Website: https://drkellyannniotis.com/IG: @drkellyannniotisFB: @drkellyannniotisResources:Lancet Commission Modifiable Risk Factor list:https://www.thelancet.com/infographics-do/dementia-riskStay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

As women move through perimenopause and postmenopause, desire can shift dramatically. When it comes to arousal and intimacy, the brain is your most powerful intimacy organ, especially for women. My guest today is Dr. Emily Jamea, nationally recognized sex and relationship therapist, clinical sexologist, and author of Anatomy of Desire. She walks you through the steps to finding your sexual flow state, which includes these five themes—sensuality, curiosity, adaptability, vulnerability, and attunement—that form the pillars of sexual flow. By practicing them, Dr. Jamea encourages individuals and couples to let go of performance pressure and co-create pleasure that feels effortless and deeply connected. 1. SensualityFully inhabiting your body through the senses—touch, taste, smell, sight, sound—to ground yourself in physical pleasure. This presence reduces mental barriers and amplifies arousal.2. CuriosityApproaching sex with openness and wonder—about yourself, your partner, and new experiences—keeps passion alive. It balances familiarity with novelty to spark engagement.3. AdaptabilityBeing flexible and responsive—tuning into changing needs, comfort levels, or sensations—creates a flow where both partners can meet each other in real time.4. VulnerabilityEmbracing emotional openness—sharing desires, insecurities, or boundaries—builds trust and allows a deeper, more surrendered intimacy. 5. AttunementAchieving synchronicity—physically, emotionally, energetically—with yourself and your partner fosters unity and amplifies shared pleasure Dr. Emily Jamea is an award-winning sex and relationship therapist and the USA Today best-selling author of Anatomy of Desire: Five Secrets to Create Connection and Cultivate Passion. She is a sought-after keynote speaker who presents nationally and internationally to diverse audiences, including educators, health and mental health professionals, corporate leaders, and the general public. Her expertise has been featured in Oprah Magazine, CNN, USA Today, NBC, and more. She offers online workshops as part of her mission to make her knowledge accessible to everyone. Dr. Jamea is an award-winning columnist for Healthy Women and was named as a 2025 Outstanding Woman in Medicine by The Arts of Healing Foundation. She hosts the Love and Libido podcast and writes for Psychology Today. In this episode, we’ll explore:How desire changes during menopauseHow to reconnect with your body and reframe pleasureThe role of brain-based arousal and flow in intimacyWhy midlife is the perfect time to rewrite your sexual storyWhether you're in a relationship or navigating solo, this episode will empower you to take ownership of your sexual well-being and pleasure, at any age.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Emily:Website: https://emilyjamea.com/FB: @dremilyjamea IG: @dremilyjameaBook: https://emilyjamea.com/home-page-2/Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

One of the most common — and frustrating — symptoms of midlife is insomnia during menopause. If you’ve found yourself staring at the ceiling at 3 a.m. or struggling to fall asleep even when you’re exhausted, you’re not alone. Sleep disruptions affect up to 60% of women in perimenopause and postmenopause, largely due to shifting hormones like estrogen, progesterone, and cortisol. Poor sleep can lead to hypertension, T2D, heart disease, Alzheimer’s Disease and dementia, obesity, cancer, as well as poor work performance, poor exercise performance and recovery, and bone and hair health may be impacted. There are lots of reasons why working on your sleep should be a priority. Beyond midlife hot flashes and night sweats, stress, mood changes, trauma, pain, and even subconscious sleep habits all play a role. The good news? There’s a clinically proven approach that doesn’t involve medication: Cognitive Behavioral Therapy for Insomnia, or CBT-i.In this episode, we’ll explore how CBT-i works, why it’s especially effective for midlife women, and how it goes far beyond sleep hygiene tips. My guest, Annie Miller, is a licensed psychotherapist and CBT-I specialist, and founder of DC Metro Therapy. She breaks down the science of why sleep becomes fragile in midlife and how small behavioral shifts can help retrain your brain and body to sleep soundly again. Besides sleep disorders, Annie also works with chronic pain and trauma. Whether you’re experiencing sleep onset issues, early morning waking, or just feel like you’re never fully rested, this conversation will give you the tools to reclaim your nights and restore your energy. Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Annie:Website: https://dcmetrotherapy.com/anniemiller/IG: @dc.metro.therapyFB: @dcmetrosleepandpsychotherapyStay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

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One of the most empowering topics for women in their 40s, 50s, 60s, and beyond: longevity through the lens of personalized health. Midlife is not a decline — it’s a recalibration. This is the perfect window to tune into your body's needs, optimize your biology, and set the stage for decades of vitality. As the science of longevity continues to evolve, women are no longer sidelined in the conversation. We're talking about the tools, tests, and strategies tailored to you, not based on outdated, one-size-fits-all approaches.In this episode, we explore how personalized medicine is reshaping midlife health, including a breakdown of the vital role of mitochondrial health, the powerhouses of your cells that affect everything from your energy levels to how quickly you age. When mitochondria start to sputter, so does your resilience. But with targeted support — through movement, nutrition, and certain strategies — you can dramatically improve how your body creates and sustains energy. We also talk about nitric oxide and why all midlife women need to understand what this amazing molecule is and to support its production.My guest today is Dr. Jila Senemar, a board-certified obstetrician and gynecologist with over 20 years of clinical experience dedicated to advancing women's health. Based in Miami, Florida, Dr. Jila is renowned for her expertise in menopause, hormone therapy, and metabolic health, providing innovative, evidence-based care to help women thrive at every stage of life.Dr. Jila’s commitment to empowering women inspired her to establish JilaMD, a concierge practice that provides personalized care, with a focus on perimenopause, menopause, hormone therapy, metabolic optimization, and longevity science. As the founder of the Miami Menopause Collective and EmpowHer Miami, she collaborates with patients to tailor holistic treatment plans that align with their unique health journeys.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.To learn more about Dr. Senamar:website: https://jilamd.com/IG: @drjilasenemarStay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

In this episode, we dive into the complex relationship between ADHD and menopause, exploring how hormonal shifts can intensify ADHD symptoms. Many women with ADHD find that perimenopause brings heightened struggles with focus, executive functioning, and emotional regulation. As estrogen declines, so does dopamine—an essential neurotransmitter for motivation and attention—worsening ADHD-related brain fog, forgetfulness, and mental fatigue. These changes can feel overwhelming, but understanding the biological connections between ADHD and menopause is key to managing them effectively.Despite the challenges, ADHD isn’t just a collection of deficits; it also comes with unique strengths such as creativity, resilience, and dynamic problem-solving. However, during perimenopause, declining estrogen can make it harder to harness these gifts. Women may feel more scattered, struggle with organization, or experience mood swings that disrupt daily life. Fortunately, effective treatments can help restore balance. Stimulant medications remain a cornerstone of ADHD management, but cognitive behavioral therapy (CBT) and mindfulness practices can also be powerful tools for improving focus and emotional regulation. These strategies build structure, enhance self-awareness, improve overall well-being, and help women work on lifestyle interventions, such as sleep, nutrition, and exercise. Additionally, menopause hormone therapy (MHT) can be a game-changer for some women. By stabilizing estrogen levels, MHT may help mitigate the cognitive effects of menopause and support dopamine function, making ADHD symptoms more manageable. When used alongside stimulants, hormone therapy can offer a more comprehensive approach to treatment, addressing both the hormonal and neurological aspects of ADHD. Whether through medication, lifestyle changes, or a combination of treatments, midlife women with ADHD can regain control, optimize their cognitive function, and continue to thrive.Dr. Adrienne Mandelberger, MD is a board-certified gynecologic surgeon and menopause specialist. She is the founder of Balanced Medical, a gynecology and preventative women's health practice on Long Island, NY, and the founder and CEO of the virtual education company All Things Menopause™. Dr. Mandelberger is passionate about educating and empowering women to make informed choices during the menopause transition. Her special interests include the intersection of ADHD and perimenopause.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Find Dr. Mandelberger here:Website: https://www.balancedmedicalny.com/IG: @DrMandelberger Educational Program: https://www.all-things-menopause.com/Stay in touch with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Many women struggle to discuss their sexual health and pleasure with their providers, friends, and family members. And for good reason. They're sensitive topics to bring up. Women are navigating various physiological changes during the menopause transition (weight gain, hair loss, insomnia), and to further complicate things, changes are happening in their vagina and vulva - not exactly coffee talk topics. Or are they? Midlife women need to normalize our sexual health and pleasure so that we can improve our sex lives for the next 30-40 years. After all, we will be postmenopausal women until the day we die. A healthy sex life is part of our longevity equation.In this episode, we delve into the impact of hormones, particularly testosterone, on libido during midlife and beyond. Additionally, we’ll explore somewhat controversial topics, such as vaginal rejuvenation therapies, and cosmetic gynocologic procedures, their benefits, and how they enhance comfort, confidence, and intimacy. Plus, we’ll discuss tools like vibrators and other strategies to reignite passion and connection.My guest today is Dr. Sameena Rahman, a board-certified OB/GYN, sex-med gynecologist, and menopause specialist with an academic affiliation at Northwestern University Feinberg School of Medicine. She is the founder of the Center for Gynecology and Cosmetics, a successful practice that emphasizes evidence-based medicine. Dr. Rahman is dedicated to evaluating and treating each patient with compassion, trauma-informed care, and an awareness of personal bias. Additionally, she hosts the podcast Gyno Girl Presents: Sex, Drugs & Hormones and is working on a book exploring sexual function from the lens of different cultures, norms, and religions. Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of the guests on my podcast.Learn more about Dr. Sameena:Website: https://www.cgcchicago.com/Podcast: https://www.cgcchicago.com/podcast/IG: @gynogirlStay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessEnjoy a free upgrade on a Joylux redlight therapy vaginal device: https://joylux.com/pages/vfit-gold-plus-upgraded-device?UTM_CAMPAIGN=X4mzJZVODxyKT6mSnGTaFx5iUksxMnx7STixRU0&UTM_MEDIUM=Online%20Tracking%20Link&UTM_SOURCE=referral&irgwc=1Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Sifting through the overwhelming amount of books, news articles, social media influencers, pop-up speaker events, and retreats for menopause is overwhelming, confusing, and expensive. How should midlife women navigate menopause feeling lost, alone, and confused by conflicting information that is supposed to make us healthier, stronger, and more resilient?There’s a lot of trial and error and good money spent on products, providers, treatments, and at-home devices that don't live up to their promises. Today, you will walk away with golden nuggets of evidence-based and practical strategies to help you navigate midlife and beyond. This episode covers how to know if the information that you are hearing or reading is evidence-based, why research on women in menopause is complicated to decipher, the nuances of weight resistance training versus cardio exercise, what's most important for midlife women nutritionally, and how to properly eat around your workouts. We also cover how to read protein powder labels and what to look for in amino acids, why creatine is a game-changer for women beyond muscle health, and how to strategize getting restorative sleep. Dr. Rachele Pojednic is an international authority on nutrition, supplementation, and physical activity interventions for muscle physiology, performance, and recovery. She received her PhD from Tufts University Friedman School of Nutrition Science and Policy and completed her postdoctoral training at Harvard Medical School at the Joslin Diabetes Center and Spaulding Rehabilitation Hospital. She has a faculty appointment at Stanford University and holds research appointments at the Institute of Lifestyle Medicine at Harvard Medical School and Edith Cowan University’s Nutrition and Health Innovation Research Institute. She has received NIH research funding from the National Heart Lung and Blood Institute (NHLBI) and the Vermont Biomedical Research Network (VBRN), an NIH IDeA Network of Biomedical Research Excellence (INBRE) program. She currently serves on the Board of Governors for the American College of Sports Medicine (ACSM) Exercise Is Medicine® initiative. Dr. Pojednic has been an active fitness professional for over 20 years as a nutrition educator and coach for Olympic, Division I sports, and tactical athletes. She has a passion for science communication and is regularly featured in outlets such as NPR, Sirius Doctor Radio, Time, the Wall Street Journal, STAT News, Popular Science, Self, Shape, Women’s Health, Forbes, and Runners World.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your physician for any medical issues that you may be having. This entire disclaimer also applies to any of the guests on my podcast.Connect with Rachele:Website: https://www.rachelepojednic.com/IG: @rachelepojednic2004 YouTube: @RachelePojednic_PhDCourses: https://strongprocess.com/Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

As midlife women transition through menopause and adverse physiological changes start to take over, they find less time and motivation to get in the kitchen and prepare healthy, balanced meals. Many midlife women feel stumped around what to eat, how to shop, and how to prepare nourishing meals during this phase of life. Prioritizing nutrition that will support heart and brain health, body composition goals, strength and power, hair growth, skin health, strong bones, and more is complicated and overwhelming. Shefaly Ravula is a board-certified physician assistant whose primary focus is gastroenterology, metabolic health, and culinary medicine. She left the conventional healthcare model to learn and expand her expertise from a more holistic lens, helping her patients achieve better health outcomes. In this episode, we talk about harnessing a love of nourishing food, cooking, and preparing meals during midlife and beyond, even if you previously avoided your kitchen like the plague. For those of you wondering what the science is showing regarding menopausal gut health, how to optimize our body composition when dieting doesn’t work, and how to maintain a long-term, joyful nutrition journey for the next three to four decades of healthy living, this episode is for you.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your physician for any medical issues that you may be having. This entire disclaimer also applies to any of the guests on my podcast.Connect with Shef:Website: www.precisionguthealth.comIG: @precisionguthealthComplimentary Healing Spices Guide: https://precisionguthealth.com/gut-healing-herbs-and-spices-guide/Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Menopause may bring its fair share of challenges, but it also comes with rewards. Having no more menstrual cycles, more freedom, and a fresh mindset of not caring about the little things all come to mind. This episode is here to inspire you to embrace the next decades of your life with a fresh perspective. We are connecting with other women to share our experiences and deepen our understanding of the mind-body connection. We’re asking more questions, diving into new research, reading empowering menopause books, and learning to nourish ourselves in ways that promote strength and vitality. This isn’t about becoming smaller or skinnier—it’s about becoming strong, resilient, and mighty. We’re redefining what it means to thrive in midlife.Midlife can often feel like a time when adventure takes a back seat for some women. Perhaps you, like me, have osteoporosis and feel apprehensive about activities like hiking or skiing. Maybe you’re managing an old injury that has made staying active more challenging. Or perhaps adventure has never been part of your life, and stepping outside your comfort zone feels overwhelming. My guest today is Becki Rupp, who is a certified personal trainer (American College of Sports Medicine) and National Board Certified Health and Wellness Coach, whose vision is to empower more people to pursue their adventure travel dreams by helping them gain the strength, stamina, and confidence to make the most of their adventures and life. She supports her clients through a transformation, from being uncertain about their upcoming adventures to being physically and mentally prepared and confident.Becki has summited Kilimanjaro, hiked the Inca Trail to Machu Picchu, and completed the Portuguese Camino from Porto to Santiago, among many other multi-day hikes and cycling trips. Over the past 5 years, she has worked with dozens of clients who have completed multi-day hikes and cycling trips in 14 countries. She founded Trailblazer Wellness, which offers customized training plans and one-on-one coaching for clients who are seeking support with improving their fitness for adventures such as multi-day hiking trips, single-day long-distance hikes/climbs (non-technical), multi-day cycling trips, and multi-sport trips (hiking, cycling, paddling). Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of the guests on my podcast.To Find Becki:Website: https://trailblazerwellness.com/about-adventure-coach/IG: @trailblazerwellness FB: @trailblazerwellness Stay in touch with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Testosterone therapy is often overlooked in midlife women’s health but plays a key role in libido, energy, mood, and cognition. As testosterone declines with age, symptoms like fatigue, low libido, and muscle loss emerge. While estrogen gets more attention, testosterone is vital for vitality and sexual well-being. Properly dosed therapy enhances desire, arousal, bone density, and mental clarity without harmful side effects. Dr. Sarah de la Torre, a double-board-certified OBGYN with 25+ years of experience, specializes in hormone optimization and functional medicine. She empowers women to navigate perimenopause and menopause confidently. This episode explores testosterone therapy, debunks myths, and highlights options for enhancing arousal and vaginal health. Women deserve fulfilling, lifelong sexual wellness. Medical Disclaimer: By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast. Learn more about Dr. Sarah: Website: https://lumaniwellness.com/ IG: drsarah_menopausemd Joylux: Use this link for an automatic free upgrade: https://joylux.com/pages/vfit-gold-plus-upgraded-device?UTM_CAMPAIGN=X4mzJZVODxyKT6mSnGTaFx5iUksxMnx7STixRU0&UTM_MEDIUM=Online%20Tracking%20Link&UTM_SOURCE=referral&irgwc=1 Stay connected with JFW: Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/ Follow me on Facebook: https://www.facebook.com/jillfooswellness Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands: https://us.fullscript.com/welcome/jillfooswellness Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here: https://calendly.com/jillfooswellness/30-minute-zoom-consultations

As we navigate midlife and beyond, our bodies change, our hormones shift, and unfortunately, many of us have been conditioned to believe that sexual pleasure naturally fades with age. Some of you may have never experienced true sexual pleasure at all. But here’s the truth: pleasure is a right to all women, right now, in whatever season of life you’re in. Understanding your body, your desires, and how to prioritize your pleasure is vital to your overall well-being.In this episode we’re breaking down myths, tackling the realities of midlife sexual health, and empowering you with knowledge to enhance intimacy and confidence. Whether you’re in a long-term relationship, dating again, or simply reconnecting with yourself, this conversation is about reclaiming your right to pleasure. We’ll be exploring everything from the role of the clitoris, the impact of menopause on sexual function, and practical ways to embrace and nurture your sexuality for years to come. Dr. Laurie Mintz is a professor, author, speaker, and therapist. As an Emeritus Professor at the University of Florida, she teaches the Psychology of Human Sexuality to hundreds of undergraduates each year. She is the author of two popular books, both with published studies demonstrating their effectiveness: Becoming Cliterate: Why Orgasm Equality Matters and How to Get It (HarperOne, 2017) and A Tired Woman’s Guide to Passionate Sex (Adams Media, 2009). Dr. Mintz gives presentations and workshops to professionals and lay audiences, including a TEDx talk nearing three million views. Finally, for over 30 years, Dr. Mintz has also maintained a small private practice, working with both individuals and couples on general and sexual issues. Dr. Mintz is a Fellow of the American Psychological Association, indicating her work has had a positive national influence. In 2023, she was named one of Forbes “50 over 50” woman innovators. Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Dr. Mintz:Website: https://www.drlauriemintz.com/IG: @drlauriemintz YouTube: https://www.youtube.com/channel/UC26-52USQtXQ2q9HauWKQuwFB: @drlauriemintz Resources:Books: https://www.drlauriemintz.com/books-about-sexualityVibrator Guide: https://www.lelo.com/blog/sex-therapist-recommended-vibrators/OMGYES: https://www.omgyes.com/joinRosy App: https://meetrosy.com/Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

In 2015, I discovered my cholesterol levels were rising, my APOB was high-risk, and I was prediabetic. I also carried the APOE4 allele, a risk factor for Alzheimer’s, and was a hyper-absorber of cholesterol. By 2020, post-menopause, my numbers had doubled, and in 2022, I learned I was also a hyposynthesizer, meaning my body now overproduced cholesterol. Despite a lifelong healthy lifestyle, I faced an uphill battle.If this sounds confusing, stay with me—today’s episode is about screening and solutions for preventing heart disease during menopause and beyond - still the #1 killer of women. The internet is full of conflicting and fear-mongering guidance when it comes to women's heart disease risk and prevention. This episode will gift you with the current science on:-Women's Health Initiative findings on heart disease and hormone therapy-Estrogen's protective effects on the heart and whole body-What lab biomarkers are essential to assessing risk-What is the Cholesterol Balance Test?-Statin therapy options-Should you get a CAC Scan (coronary calcium score)My special guest, Dr. Thomas Dayspring, is a leading expert in lipidology and women’s cardiovascular health. A renowned educator and clinician, he has given over 4,000 lectures, authored lipid textbook chapters, and is a trusted voice in cardiovascular medicine. His expertise will help midlife women navigate heart disease risk with science-backed insights and practical solutions.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.To follow Dr. Dayspring:X: @drlipid LinkedIn: https://www.linkedin.com/in/thomas-dayspring-md-facp-fnla-3aaa876/Stay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations