Beyond the Prescription

Episode SummaryDr. Lucy McBride discusses hormone replacement therapy (HRT) and menopause, breaking through the noise of conflicting medical information. She explains the science behind menopause, addresses common misconceptions about HRT risks, and examines the recent FDA announcement about removing black box warnings on estrogen products. Throughout the episode, she advocates for evidence-based, individualized decision-making that considers a woman’s complete health profile rather than fear-based restrictions.Key ConceptsUnderstanding Menopause and Perimenopause* Menopause occurs when the ovaries stop producing consistent, robust amounts of estrogen and progesterone* Perimenopause is the 7-10 year lead-up to menopause, characterized by irregular periods, hot flashes, night sweats, mood instability, sleep interruption, and vaginal dryness* The average age of menopause in the United States is 51, but symptoms and experiences vary dramatically among women* Testosterone decline in women is age-related rather than menopause-related, beginning in a woman’s 20s and 30s (Listen to Dr. McBride’s conversation on testosterone for women with New York Times journalist Susan Dominus here.)* Every woman who lives long enough will experience menopause, affecting 50% of the populationThe WHI Study and Its Lasting Impact* The Women’s Health Initiative (WHI) study was the largest-ever randomized controlled trial studying menopause and hormone therapy. It was halted abruptly in 2002 and created widespread fear about HRT by linking it to increased breast cancer and cardiovascular disease risks* The study had significant design flaws: participants were older (average age 63), used synthetic hormones (Premarin and Provera), and the timing hypothesis wasn’t considered* McBride argues the study measured “harm of late initiation” rather than harm of HRT itself* The study led to black box warnings on estrogen products that persisted for over two decades* These warnings resulted in generations of women being denied information and treatment options for menopausal symptomsHealth Implications of Estrogen Deficiency* Estrogen deficiency increases cardiovascular disease risk, with women losing their protective advantage over men after menopause* Bone density loss accelerates during perimenopause and menopause, increasing osteoporosis and fracture risk* Genitourinary syndrome of menopause causes vaginal dryness, painful intercourse, and increased urinary tract infection risk (Listen to Dr. McBride’s conversation on sexual health with Dr. Rachel Rubin here.)* Cognitive changes and dementia risk may be associated with long-term estrogen deficiency* Quality of life impacts include disrupted sleep, mood changes, and diminished sexual function that shouldn’t be dismissed as “just part of aging”The Science of HRT Benefits* Transdermal estrogen (patches, creams, gels) carries lower risks than oral estrogen by avoiding first-pass liver metabolism* Micronized progesterone is preferred over synthetic progestins for women with a uterus to protect the uterine lining* Early initiation of HRT (within 10 years of menopause onset) shows cardiovascular benefits rather than risks* HRT can reduce fracture risk, improve genitourinary health, and potentially offer cognitive protection* Local vaginal estrogen is topical (i.e, not the same as systemic hormone therapy) and is highly effective for genitourinary symptoms with minimal absorption into the bloodstreamBreast Cancer Risk in Perspective* One in eight women will develop breast cancer over the course of their life; most breast cancers are sporadic (i.e., not hereditary or due to an inherited genetic mutation)* The absolute risk increase of breast cancer from HRT is approximately 1 additional case per 1,000 women per year; data from the WHI showed that women who took estrogen-only HRT had a reduced risk for breast cancer * Alcohol consumption (one drink per day) carries comparable or higher breast cancer risk than HRT* Obesity presents a significantly higher breast cancer risk than HRT* Having a family history of breast cancer doesn’t preclude HRT use * Dr. McBride emphasizes viewing women’s health holistically rather than solely through the lens of breast cancer risk Reframing Medical Decision-Making* The question to ask your doctors isn’t “Can I take HRT?”; it’s “What are the potential risks and benefits of taking hormone therapy given my unique health profile?”* Doctors should provide evidence-based information and guidance that honors patients’ unique health issues, tolerance for risk, and ability to understand tradeoffs inherent in any medical decision * Risk exists on a continuum; it’s not monolithic. Risk cannot be reduced to zero—it’s about weighing competing risks and benefits which will very person to person* Fear is real and valid, but shouldn’t be the sole driver of medical decisions* Women deserve comprehensive information about their bodies and treatment options, regardless of age or time since menopause onset* Read more of Dr. McBride’s article on vaginal hormone therapy and importance of empowering women to make informed decisions about their own health here.UpshotThe conversation challenges decades of gatekeeping around hormone replacement therapy by emphasizing evidence-based, individualized care. Dr. McBride advocates for removing the stigma and fear surrounding HRT, encouraging women to ask better questions and doctors to provide evidence-based guidance that considers the whole person. Her central message: HRT isn’t right for every woman, but every woman deserves comprehensive information about her body and the right to make informed decisions. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

In this conversation, Dr. Lucy McBride sits down with New York Times journalist Susan Dominus to discuss her recent article “‘I’m on Fire’: Testosterone Is Giving Women Back Their Sex Drive—and Then Some” on testosterone supplementation in women. With testosterone use surging among midlife women, they explore the gap between recommendations from the medical establishment and the wellness industry, examining why women are turning to testosterone for sexual health, energy, and vitality—and what the limited evidence really tells us about risks and benefits.Key ConceptsWomen Actually Make Testosterone (And More Than Estrogen)* The common misconception is that testosterone is purely a male hormone * Most women don’t realize they naturally produce testosterone—and in higher quantities than estrogen* Women’s bodies produce testosterone from three sources: 25% from ovaries, 25% from adrenal glands, and 50% from peripheral tissues* Testosterone plays a role in libido, energy, metabolic health, and muscle tone throughout women’s lives, however the role of supplemental testosterone for issues other than low sexual desire remains unclearThe Decline in Testosterone Levels Starts Earlier Than You Think* Testosterone levels in women begin declining around age 30, dropping to approximately 50% by age 60* This is a gradual, age-related process, not a sudden menopausal crash* Menopause doesn’t cause testosterone to plummet; it coincides with the end of a depletion that’s been happening all along* Women in their mid-40s can feel the effects of low testosterone long before they’re perimenopausal* Understanding this timeline challenges the narrative that testosterone issues are specifically about menopauseThe Testosterone Surge: From UK Trend to US Phenomenon* Just a few years ago, testosterone therapy for women was primarily a UK conversation; the US medical establishment was dismissive* In the past six to eight months, testosterone use has exploded across the US* Women are discussing it on streaming feeds, social networks, and with their friends, indicating a cultural moment* The treatment has moved from relative obscurity to mainstream conversation at remarkable speed, and the wellness industry is seizing the moment The Evidence Gap: What We Know and What We Don’t* The medical establishment has been cautious about testosterone in women due to limited research and because supplemental testosterone is not currently approved by the FDA* Existing studies support the use of supplemental testosterone in women only for libido and sexual function (i.e., hypoactive sexual desire disorder)* Anecdotal evidence suggest that testosterone can help women with energy, muscle mass, metabolic health, cognitive “clarity,” and overall wellbeing; however more research is needed to understand where these are true effects versus placebo * The potential downsides are real (especially if given at high doses): voice changes, irritability, hair loss, hyper-arousal * Long-term effects remain unknown, particularly regarding cardiovascular health, metabolic changes, and other systemic impacts* Doctors face the challenge of counseling patients when definitive evidence is lacking, creating tension between patient demand and evidence-based medicine* This uncertainty leaves both physicians and patients navigating uncharted territoryNavigating the Gray Zone Between Medicine and Wellness* Women find themselves caught between traditional medical systems that historically have not made space to discuss sexual health and wellness practitioners who proselytize products without adequate evidence * This dynamic mirrors other areas of women’s health where quality-of-life concerns have been historically undervalued compared to longevity metrics* The conversation reflects a broader cultural shift toward prioritizing women’s subjective experiences as legitimate healthcare goals* There’s a growing concern about polypharmacy: using multiple pharmaceutical interventions to address interconnected symptoms, then needing additional treatments for side effects* The question remains whether people are reaching for pharmaceutical solutions too quickly instead of evidence-based lifestyle interventions like exercise, sleep, and stress management* Both Dr. McBride and Ms. Dominus stress the importance of seeking care from practitioners who are well versed in medical evidence—for example those who are certified by the Menopause Society—and addressing testosterone levels in context, ruling out other causes for issues like fatigue and brain fog before jumping to testosterone as a quick fix, while acknowledging the lack of access to evidence-based care to address the nuances of patients’ healthUpshotThe conversation about supplemental testosterone represents a pivotal moment in women’s health—where patient demand for quality-of-life improvements collides with limited evidence. This moment underscores the need for nuanced, individualized discussions between patients and providers that honor women’s subjective experiences while acknowledging medical uncertainties, a challenge that extends far beyond testosterone to many aspects of midlife women’s healthcare. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this conversation, Dr. Lucy McBride sits down with psychiatrist Dr. Jessi Gold to discuss how to manage emotional wellbeing during times of political upheaval. With the country feeling unsettled by ongoing violence and crisis, they explore practical strategies for emotional regulation, the importance of naming feelings without judgment, and why small daily acts of self-care aren't indulgent—they're essential for functioning in a chaotic world.Key ConceptsThe Importance of Naming What's Really Happening* Pretending the external world doesn't affect you is both unrealistic and counterproductive* Avoiding the "grief Olympics"—comparing your struggles to others' and dismissing your own feelings* Everyone exists in the same messy world, and acknowledging its impact creates space for authentic connection* Naming feelings reduces the underlying current of stress that affects work performance and relationships* You don't have to fix the world's problems to acknowledge they're affecting youFeelings as Information, Not Pathology* Social media makes it easy to conflate normal human emotions with clinical diagnoses * All emotions serve a purpose and provide valuable information about your needs and circumstances* The continuum approach: you don't need to meet clinical criteria to deserve self-compassion and support* Feelings are temporary and meant to be experienced, not immediately eliminated or "fixed"Acceptance vs. Resignation: Reallocating Your Resources* True acceptance means redirecting energy from things you can't control to areas where you have agency* The serenity prayer framework: identifying what you can and cannot change provides clarity and reduces helplessness* Acceptance isn't giving up—it's strategic resource allocation of time, energy, and mental bandwidth* Small acts of self-efficacy can counter overwhelming feelings of powerlessness* Control-seeking behaviors often increase anxiety rather than providing the relief we're seekingDialectical Thinking: Holding Two Truths Simultaneously* Both difficult realities and moments of joy can coexist without negating each other* Social media algorithms push people toward emotional extremes* You can care deeply about global suffering while still finding meaning in daily life* Examples like Viktor Frankl demonstrate that hope can survive even in the most dire circumstances* Dialectical thinking protects against all-or-nothing emotional spiralsPractical Micro-Strategies for Daily Emotional Regulation* Small, discrete coping tools work better than major lifestyle overhauls for most people* Fidget tools, breathing exercises, and physical grounding techniques provide in-the-moment relief* Gratitude practices counter the brain's evolutionary bias toward remembering negative experiences* Body awareness (like noticing jaw clenching while scrolling) provides early warning signals for stressDigital Boundaries and Media Consumption* "Mindless scrolling" is actually highly stimulating and often traumatic content consumption* Watching repeated footage of traumatic events creates secondary trauma, especially for vulnerable populations* Moving phones out of bedrooms and avoiding immediate morning phone checking reduces anxiety activation* Setting specific times and limits for news consumption prevents information overwhelm* Parallel activities with friends (working quietly together) can provide connection without amplifying distressUpshotDr. McBride and Dr. Gold emphasize that managing anxiety during chaotic times requires both self-compassion and practical action. Their message: you don't need to be clinically depressed or anxious to deserve support, and tiny daily interventions can make a significant difference in emotional resilience. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this episode, Dr. Lucy McBride sits down with Dr. Shira Doron, Chief Infection Control Officer and Hospital Epidemiologist at Tufts Medical Center, to cut through the confusion surrounding COVID vaccines and public health policy. With the CDC in upheaval and patients calling with urgent questions about protecting their families this winter, they tackle the messy reality of vaccine access, institutional breakdown, and what it all means for your health decisions. Dr. Doron explains why getting clear answers feels impossible right now—and offers practical guidance for navigating the chaos.Key ConceptsThe Regulatory Meltdown* FDA approved new COVID vaccines but only for high-risk groups, creating access barriers at major pharmacies* Entire ACIP advisory committee was gutted—all 17 members replaced at once—leaving no clear decision-making authority* CDC leadership departures and delayed meetings mean the usual vaccine rollout process has completely broken down* Retail pharmacies like CVS can't administer vaccines without ACIP recommendations, forcing patients to get prescriptions* The dust may settle by late September, but institutional trust has been severely damagedThe Backstory Nobody's Talking About* A little known fact: the Biden-era ACIP was already planning to shift away from universal annual vaccines toward risk-based recommendations* Internal polling of that committee showed 76% support for targeting high-risk groups rather than everyone over six months old* Current policy direction mirrors what the previous committee intended, but the chaotic process has destroyed confidence* Medical and scientific community feels betrayed by political interference in normal advisory processes* Reform was needed, but "slash and burn" approach leaves the country vulnerable to future health crisesMaking Sense of Who Should Get Vaccinated* Dr. Doron suggests talking with your doctor but in general she recommends waiting for the new formulation rather than rushing to get the current vaccine during this summer's wave* Dr. Doron notes that “high risk” for COVID is broadly defined—and includes sedentary lifestyle, history of smoking, anxiety, ADHD—such that most Americans will qualify for a shot. Plus, self-attestation of risk is likely to continue (rather than requiring medical documentation at pharmacies), and she predicts it will not be difficult to get a shot if you want one (though cannot be sure, and insurance coverage is up in the air)* Professional medical societies are creating their own guidelines to fill the regulatory void* Individual risk assessment with your doctor beats one-size-fits-all recommendationsWhat Vaccines Actually Do (And Don't Do)* Modest protection against any infection for 2-3 months, more like "wearing a raincoat in a rainstorm" than a force field* Strong, durable protection against severe disease (due to cellular immunity i.e., T cells) is the real benefit for high-risk individuals* Limited impact on transmission, so getting vaccinated to protect others isn't particularly effective* Timing matters: Dr. Doron suggests waiting 6 months to get vaccinated after a COVID infection, 3 months after previous vaccine for most people* Novavax may offer better side effect profile and longer-lasting protection than mRNA optionsBeyond Vaccines: Testing and Treatment* Paxlovid remains effective for high risk patients when started within 5 days for people at risk of severe disease but is not a standard recommendation for healthy, vaccinated people; we live in a data-free zone on the degree of benefit (if any) for lower risk individuals* Test for COVID or flu only when results would change your management—mainly for those who might benefit from antivirals* Home rapid tests can help gauge contagiousness as you recover* Basic rule: stay home until fever-free for 24 hours without medication* Early testing and treatment of high-risk household members beats trying to prevent transmission through vaccinationTrust, Messaging, and Moving Forward* Current chaos represents backlash against heavy-handed pandemic messaging that ignored individual risk differences* Public health authorities lost credibility by overpromising vaccine effectiveness and dismissing legitimate concerns* Acknowledging uncertainty and meeting people where they are builds trust better than blanket mandates* Need institutional reform, not destruction of essential public health infrastructureUpshotDr. McBride and Dr. Doron emphasize that navigating this regulatory chaos requires working closely with your healthcare provider for individualized risk assessment rather than relying on one-size-fits-all guidance. They stress that while patients must advocate for themselves in the current fragmented system, the real solution lies in rebuilding trustworthy public health institutions that prioritize transparent communication and evidence-based recommendations over political interference. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this episode, Dr. Lucy McBride tackles the crisis facing American healthcare and provides practical strategies for navigating a broken system. She explores a fundamental disconnect between what patients need and what the current system delivers: while patients require comprehensive, relationship-based healthcare that addresses their whole story, the system provides fragmented, rushed medical care that focuses solely on immediate symptoms.Key ConceptsThe Systemic Breakdown of Primary Care* Root causes: Pressures from insurance companies and large hospital systems force doctors to see high patient volumes in brief increments, creating unsustainable working conditions and suboptimal care* Consequences: Primary care has evolved from comprehensive problem-solving into rapid referrals and prescription writing, leaving doctors feeling burned out and unable to provide the care they trained to give* Scale of crisis: Millions of Americans currently lack access to a primary care provider, with shortages expected to worsen significantly in coming years* Financial reality: Only 5% of U.S. healthcare spending goes toward primary care, while the vast majority addresses damage control rather than prevention* Professional exodus: Primary care physicians are leaving medicine due to burnout, time constraints, and inability to practice the comprehensive care they were trained to provideMedical Care vs. Healthcare: Understanding the Critical Distinction* Medical care defined: Problem-specific, episodic, transactional treatment focused on immediate symptoms (what urgent care and emergency rooms provide)* Healthcare defined: Patient-centered, relationship-based care involving shared decision-making, understanding of individual health risks and goals, and comprehensive whole-person treatment* The integration challenge: True healthcare requires connecting physical symptoms with biographical data, social determinants of health, and emotional well-being* Relationship foundation: Healthcare depends on trust, rapport, and a provider's understanding of the patient's complete story and context* Access inequality: While medical care is available through urgent care and ERs, comprehensive healthcare is increasingly accessible only to those who can afford itPrimary Care Options in the Current System* Insurance-based care: Traditional approach using provider networks, though often limited by short appointment times and restricted access * Federally Qualified Health Centers (FQHCs): Community-based centers providing comprehensive care regardless of ability to pay, often with shorter wait times (findahealthcenter.hrsa.gov)* Direct Primary Care (DPC): Membership-based model allowing doctors smaller patient panels and longer appointment times to provide more comprehensive care, though not universally accessible due to cost* Nurse practitioners and physician assistants: Can provide excellent primary care when well-trained and aware of their knowledge limitations* Telehealth services: Options like One Medical and MD Live meet specific needs but have limitations in providing comprehensive relationship-based careHow to Evaluate & Select a Primary Care Provider* Access assessment: Inquire about wait times for routine appointments, same-day sick visits, and between-visit communication methods* Care philosophy evaluation: Understand appointment lengths, approach to preventive and whole-person care, mental health integration, and specialist coordination methods* Logistical considerations: Verify insurance acceptance, understand membership details for DPC practices, and clarify after-hours coverage and prescription refill processes* Red flags to avoid: Providers who lack time for building relationships, demonstrate defensive behavior when questioned, or fail to provide adequate access when needed* Fit assessment: Recognize that doctor-patient relationships require mutual trust and respect; switching providers when the relationship isn't working is acceptable and necessarySelf-Advocacy Strategies & Appointment Preparation* Priority setting: Prepare the most urgent issues for each appointment, understanding that comprehensive care may require multiple visits* Rapport building techniques: Acknowledge providers' time constraints, share personal details to establish connection, and express understanding of systemic pressures while maintaining care standards* Documentation responsibility: Keep personal medical records since electronic health records are fragmented across different healthcare systems and make sure they are updated with medications, dosages, allergies, family history, vaccination records, and specialist information* Follow-up planning: Schedule subsequent appointments proactively rather than waiting for problems to arise, ensuring continuity of careThe Future of Healthcare Technology and Innovation* Electronic health record limitations: Current systems serve primarily as billing tools rather than patient-centered care coordination platforms, with each healthcare system maintaining separate, incompatible records* Technology's potential: AI and digital innovation (if done well) could create centralized, real-time health records shared across all providers, improving care coordination and reducing redundancy* Innovation priorities: Successful healthcare technology must elevate—not eliminate—the patient-doctor relationship. Tech entrepreneurs who understand this principle are most likely to achieve meaningful reform* Patient empowerment through data: Individuals must maintain their own comprehensive health records until systems improve, including all provider visits, medication changes, and test results* Systemic reform needs: Long-term solutions require centering primary care in the healthcare system, ensuring universal access to medical homes, and prioritizing prevention over damage controlThe UpshotDr. McBride encourages everyone to advocate fiercely for comprehensive relationship-based care rather than settling for episodic medical transactions. She emphasizes that while individual self-advocacy is essential for navigating current realities, true reform requires investing in primary care and ensuring universal access to medical homes that address the whole person. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this episode, Dr. Lucy McBride welcomes cognitive neuroscientist Dr. Julie Fratantoni to discuss practical strategies for protecting and improving cognition. There’s a fundamental disconnect between modern lifestyle patterns and optimal brain health: while our culture celebrates multitasking, passive consumption, and constant stimulation, the neuroscience reveals that our brains thrive on focused attention, active engagement, and purposeful challenge. Key ConceptsActive vs. Passive Engagement with Information & Technology* Dr. Fratantoni discusses recent research showing passive AI use creates "cognitive debt" by bypassing memory encoding and reducing creativity* Study found 15 of 18 participants who used ChatGPT couldn't recall a single sentence from essays they'd just written with AI assistance* Using your brain first before incorporating tools requires engaging through critical thinking and connecting new knowledge to existing information* Always close down and repeat back what you learned, either aloud or in writing, to consolidate informationEmotion Regulation & Stress Recovery* Dr. Fratantoni advocates for stress “recovery" rather than stress management, focusing on bouncing back to keep the prefrontal cortex online* The “physiological sigh” involves one full inhale, pause, extra sip of air, then full exhale through mouth to activate parasympathetic nervous system* Reappraisal strategies include reframing anxiety as excitement or considering alternative explanations for ambiguous social situations* Studies show reappraisal reduces amygdala activity, increases prefrontal cortex activity, and improves heart rate variability and telomere length* Breathing patterns directly affect blood oxygen/carbon dioxide ratios, modulating norepinephrine production and focus levelsFocus & Attention Training in a Distracted World* Modern digital environments work against natural attention patterns, requiring strategies to rebuild focus capacity* Multitasking is actually rapid task-switching that increases brain stress and reduces performance* Simple tally systems to track interruptions build consciousness of attention patterns and reduce their frequency through awareness* Start with 5-10 minutes of focused work without distractions, then incrementally build this "focus muscle" over time* Memory formation requires both attention and encoding time, so constant busyness prevents proper memory consolidation“Hormesis” & Finding the Right Level of Challenge* Dr. Frattantoni introduces hormesis for cognitive health—moderate stress benefits the brain while extremes become detrimental* Research with 12,000+ people found low to moderate stress induces cognitive benefits that promote resilience* The right challenge level varies by individual interests, capabilities, and circumstances, requiring self-assessment over universal prescriptions* Examples include learning languages, dance classes, martial arts, or hobbies requiring ongoing skill development* Neither overwhelming stress nor complete lack of challenge serves cognitive healthFlexible Thinking & Perspective-Taking* This executive function involves shifting between viewpoints, adapting to circumstances, and maintaining curiosity about others' experiences* Cognitive flexibility functions like physical flexibility—enough structure to be sturdy but adaptable enough to avoid breakage* Taking different perspectives activates multiple brain regions and reduces inflammation in healthcare interactions* Learning to disagree while maintaining emotional regulation and curiosity strengthens multiple cognitive systems simultaneously* Having difficult conversations while disagreeing represents one of the most challenging tasks for the brainPurpose and Meaning as Cognitive Protection* Longitudinal research shows having life purpose provides significant protection against cognitive decline* Study of 11,000+ older adults found purpose protective against cognitive decline regardless of other health variables* Purpose doesn't require grand accomplishments—can be simple as tending gardens or contributing to community* Dr. Fratantoni suggests a two-minute "personal manifesto" exercise to clarify core values and life directionThe UpshotDr. McBride and Dr. Fratantoni make the case that conscious attention to cognitive health isn't just personally beneficial—it's essential for redefining how we age and challenging the assumption that cognitive decline is inevitable. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this episode, Dr. Lucy McBride welcomes Dr. Sunita Puri for an intimate conversation about death, dying, and what it means to have a "good death." Dr. Puri, author of the critically acclaimed memoir "That Good Night: Life and Medicine in the 11th Hour," shares her expertise on palliative care while addressing the critical gap in how modern medicine approaches end-of-life conversations. The discussion explores the historical context of dying well, the problematic medicalization of death in contemporary healthcare, and practical guidance for both patients and families navigating end-of-life decisions. Dr. McBride brings a personal dimension to the conversation, sharing how Dr. Puri supported her through the sudden loss of her brother the previous year, illustrating the profound impact of compassionate end-of-life care.Key ConceptsRedefining "Good Death" Beyond Idealized Visions* The concept of "good death" has historical roots dating back to medieval Europe's "Ars Moriendi" (The Art of Dying) and ancient Buddhist and Hindu contemplations of impermanence* Modern expectations often center on dying at home surrounded by loved ones, but this idealized vision can create unnecessary guilt and stress for families* Financial and practical constraints make home death unrealistic for many families, as hospice doesn't provide 24-hour caregivers* Good deaths are possible in hospitals, ICUs, and nursing homes when focused on dignity, comfort, and honoring the patient's values* Flexibility and acceptance of circumstances, rather than rigid adherence to a "perfect" death plan, leads to better outcomes for patients and familiesThe Crisis of Medicalized Dying in Modern Healthcare* The 1960s explosion of medical technology (iron lungs, CPR, ventilators) shifted medicine toward extending life at all costs, regardless of quality* Healthcare systems default to aggressive interventions without adequate discussion of alternatives or patient values* The "conveyor belt of technology" operates independently of what patients actually want or what would serve their best interests* Medical training fails to prepare doctors for honest end-of-life conversations, leading to inherited patterns of avoidance and euphemism* The gap between cure-focused medicine and compassionate end-of-life care leaves patients and families without adequate support for decision-makingTransforming Medical Communication Through Radical Honesty* Traditional medical communication often provides facts without explaining their significance or implications for the patient's life* Effective palliative care requires moving beyond "checklist" approaches (Do you want CPR? Feeding tube?) to understanding what gives the patient's life meaning* Dr. Puri's approach involves explaining that "reversing a death is not the same as restoring a life," helping patients understand the reality of interventions like CPR* Doctors must learn to sit with discomfort, witness suffering, and acknowledge uncertainty rather than defaulting to medical interventions* Authentic communication requires doctors to examine their own reactions and fears about death, as "95% of doctoring is an inside job"Practical Framework for Advance Care Planning* Individuals should reflect on deaths they've witnessed, considering what seemed acceptable or unacceptable about those experiences* Choosing a surrogate decision-maker requires careful consideration beyond automatic family hierarchies - sometimes friends understand one's values better than spouses or children* The MOLST (Medical Orders for Life-Sustaining Treatment) form provides a concrete starting point for documenting wishes and should be displayed prominently for emergency responders* Advance directives should be revisited after major health events, hospitalizations, or significant life changes rather than treated as one-time documents* Effective planning requires honest conversations with primary care doctors, not just legal documentation, and patients should specifically request these discussionsEmbracing Uncertainty and Impermanence as Spiritual Practice* Buddhist and Hindu concepts of impermanence offer frameworks for accepting life's inevitable changes, including death* Learning to "sit with uncertainty" becomes essential for both patients and healthcare providers in end-of-life situations* Death anxiety can be addressed through traditional therapy, medications, and emerging research on psychedelics such psilocybin* The practice of observing impermanence in everyday life (seasonal changes, relationship evolution) builds capacity for accepting larger uncertainties* Healthcare providers must model comfort with uncertainty rather than promising false certainty or avoiding difficult conversationsMercy and Dignity as Core Medical Values* The concept of "mercy" encompasses both aggressive curative care when appropriate and allowing natural death when intervention would cause suffering* Modern medicine must balance technological capabilities with recognition of human dignity and individual values* The phrasing "allow natural death" reframes end-of-life care as supporting a natural process rather than withholding treatment* Psychedelic-assisted therapy shows promising results for death anxiety in terminal patients, offering profound spiritual experiences that reduce fear* Healthcare encounters become acts of love when providers center patient values and offer their authentic presence during vulnerable momentsAbout Dr. Sunita PuriDr. Sunita Puri is an Associate Professor of Medicine at the University of California, Irvine School of Medicine, where she serves as Director of the Inpatient Palliative Care Service. A Rhodes Scholar and Yale University graduate, she is the author of the critically acclaimed memoir "That Good Night: Life and Medicine in the Eleventh Hour," which examines her journey into palliative medicine and quest to help patients and families redefine what it means to live and die well. Her writing has appeared in publications including the New Yorker, Atlantic, New York Times, and Wall Street Journal. A sought-after international speaker, she has delivered lectures around the world on compassionate end-of-life care. In 2019, the Guardian created a mini-documentary about her work that has been viewed over 3.5 million times. You can follow her on Instagram and Twitter, and you can hear her previous conversation with Dr. Lucy McBride here. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this conversation, Dr. Lucy McBride speaks with author and journalist Debbie Weil about the surprising truths of aging. Weil, who writes the [B]old Age newsletter on Substack, shares insights from her journey of self-discovery in her 70s, challenging common narratives about aging as inevitably terrible. The conversation explores the unexpected freedoms that come with age and the importance of vulnerability in building community—plus the broken healthcare system's impact on trust, and practical health topics including GLP-1 medications. Both women discuss how authentic storytelling creates meaningful connections and how aging can be a time of continued growth rather than just loss.Key ConceptsThe Surprising Gift of Self-Discovery in Aging* Weil describes discovering that aging involves getting to know your essential self better, rather than losing yourself* Contrary to anti-aging messaging that suggests everything goes downhill, she found increased self-acceptance and authenticity* The process involves recognizing you're fundamentally the same person while becoming more comfortable with who you are* This self-knowledge becomes a foundation for making better decisions about health, relationships, and life choicesFreedom from Others' Opinions and Social Expectations* Many older adults experience liberation from constantly seeking approval or worrying about others' judgments* Weil notes the common refrain among older women: "I don't give a s**t anymore" about trivial social pressures* This freedom manifests in practical ways: not wearing makeup if you don't want to, saying no to obligations that don't serve you* The shift allows for more authentic relationships and choices aligned with personal values rather than external expectationsThe Power of Vulnerability in Building Community* Weil's most popular writing pieces are those where she shares personal struggles and physical challenges* Vulnerability creates connection by allowing readers to feel seen and understood in their own experiences* Both women discuss how sharing imperfections and uncertainties makes them more relatable and trustworthy as voices in health and agingHealthcare System Failures and the Crisis of Trust* Dr. McBride explains that only a small percentage of healthcare spending goes to primary care, with the vast majority focused on disease management and hospitalizations* The average patient has just seven minutes with their doctor, creating transactional rather than relationship-based care* This broken system has given rise to the wellness industry, which attempts to fill gaps but cannot replace proper medical care* Trust in healthcare providers requires authentic listening, understanding of individual circumstances, and collaborative decision-makingGLP-1 Medications: Sophisticated Weight Management Tools* Dr. McBride describes GLP-1 medications (like Ozempic) as the most sophisticated medical technology in her lifetime for weight management* These medications work through multiple mechanisms: improving insulin efficiency, suppressing appetite, reducing "food noise," and slowing digestion* Contrary to popular belief, not everyone who stops the medication regains all weight, especially when properly tapered with medical supervision* The medications can help people break cycles of food restriction and emotional eating, leading to healthier long-term eating patternsCreating Authentic Communities Through Shared Stories* Both women have built engaged communities by sharing personal experiences rather than just dispensing advice* Weil is launching a "No Guilt [B]old Women Book Club" featuring memoirs by older women writers* The power of storytelling lies in helping people feel less alone in their experiences of aging, health challenges, and life transitions* Writing and sharing stories becomes a way to process personal experiences while creating connection with others facing similar challenges Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this conversation, host Dr. Lucy McBride sits down with Shannon Watts, founder of Moms Demand Action and author of NYT bestselling book, Fired Up, to explore how women can break free from societal pressures and pursue their authentic desires. Watts shares insights from her 11 years leading the largest grassroots gun safety organization and her interviews with 70 women for her new book. The discussion covers the psychological barriers that prevent women from "living on fire," the inevitable blowback that comes with stepping outside traditional roles, and the transformative power of female community. Both women examine how age can become a superpower for authenticity, the importance of redefining success beyond traditional metrics, and practical strategies for identifying and pursuing one's values, abilities, and desires.Key ConceptsThe "Living on Fire" Formula: Values + Abilities + Desires* Living on fire is a metaphor for combining your core values, unique abilities, and authentic desires in meaningful action* Most women are taught to fulfill obligations rather than desires, creating a fundamental barrier to authentic living* The formula requires ongoing practice - sometimes it leads to big changes, sometimes small ones, but all matter equally* Women often underestimate their abilities and need exercises to catalog their skills and seek outside perspective on their strengths* Values evolve throughout life stages - Watts' values of protecting family and community when starting Moms Demand Action at 41 have shifted now that she's an empty nesterBlowback: The Primary Barrier to Women's Authentic Expression* Fear of blowback (criticism, social disapproval) emerged as the number one limiting factor for women across all demographics* Women are socialized to be people-pleasers, making criticism particularly painful and likely to trigger retreat behaviors* Three strategies for managing blowback: evaluate the source, reframe the temporary nature of uncomfortable feelings, and remember you're modeling courage for others* Blowback is predictable but not personal - it's a systemic response to women challenging traditional roles* Learning to endure difficult emotions without numbing behaviors (alcohol, social media, isolation) builds resilience and agencyThe “Deathbed Regret” Paradox: Motherhood vs. Authentic Living* While the most common deathbed regret globally is "not living authentically," mothers in the study feared their regret would be "pursuing desires at the expense of children"* This internalized guilt prevents women from recognizing that pursuing their own fulfillment actually benefits their children* Children need to see mothers as whole people with interests beyond parenting to avoid unhealthy pressure and learn healthy life modeling* Experts consistently affirm that children benefit when mothers pursue meaningful work and interests outside the family* The fear reflects deep societal conditioning around women's roles and self-sacrifice expectationsCommunity and Female Friendship as Essential Infrastructure* Watts discovered at 50 that despite leading a large women's organization, she lacked close personal friendships* Female friendship requires intentional cultivation and vulnerability - it doesn't happen automatically in midlife* The "five people you can call at 3 AM" test revealed how many accomplished women lack deep support networks* Women's collaborative approach differs fundamentally from male competitive patterns, creating opportunities for mutual elevation* Building authentic community requires moving beyond scarcity mindset and embracing the belief that supporting other women strengthens everyoneAvoiding "False Fires": Redefining Success and Fulfillment* False fires include the commodification of purpose (turning every passion into profit), chasing ephemeral happiness, and equating busyness with fulfillment* Society pressures women to monetize their interests rather than allowing pure pleasure and personal satisfaction* The pursuit of perfection and the fear of public failure keep women from taking necessary risks* True success means pursuing fulfillment over external validation, allowing for pleasure without productivity requirements* Understanding the difference between temporary emotions and lasting values helps distinguish authentic desires from societal expectationsAge as Superpower: Wisdom, Self-Awareness, and Fearlessness* Women over 50 develop crucial abilities: wisdom, self-awareness, and reduced concern about others' opinions* The Serenity Prayer concept - knowing what you can and cannot control - becomes more accessible with age and experience* Acceptance becomes a superpower when women learn to focus energy on areas where they have agency* Later-life authenticity allows women to challenge the narrative that their productive years end when children leave home* Generation X is rewriting rules around aging, menopause, and post-maternal identity, creating new possibilities for older womenThe UpshotThis conversation illuminates a fundamental tension in women's lives: the conflict between societal expectations to prioritize others' needs and the human necessity of pursuing authentic desires. Watts and McBride make the case that women's liberation isn't just personally beneficial - it's essential for modeling healthy adulthood to the next generation and addressing society's most pressing challenges. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this conversation, Dr. Lucy McBride hosts Dr. Mary Claire Haver, the renowned board-certified OBGYN from Galveston, Texas. Dr. Haver, author of the bestselling book The New Menopause, discusses the current menopause moment, the complexities of hormone replacement therapy, and why women have been deprived of essential information about their hormonal health for decades. The conversation covers everything from the misinterpretation of the Women's Health Initiative study to practical prescribing guidelines for estrogen, progesterone, and testosterone. Both doctors emphasize that menopause care requires a nuanced, individualized approach that treats the patient, not just the symptoms or lab values.Key ConceptsThe Current "Menopause Moment"* Social media as catalyst: Dr. Haver explains that social media has become a powerful platform where women share their menopause experiences, creating unprecedented awareness and demand for better care* Generational shift: Gen X women are refusing to "quietly suffer" through symptoms like vaginal atrophy, bone deterioration, and cognitive decline* Health span focus: Patients are increasingly concerned with quality of life and preventing the trajectory of decline they witnessed in their mothers and grandmothers* Caregiver burden awareness: Women are motivated by not wanting to burden their children with preventable chronic illnesses and disabilitiesThe Women's Health Initiative Legacy and Medical Education Gaps* Flawed interpretation: The 2002 Women's Health Initiative study wasn't inherently flawed, but its interpretation and media coverage created decades of fear around hormone replacement therapy* Medical school inadequacy: Both doctors received minimal menopause education—Dr. Haver recalls just one hour in medical school with outdated information* "Bikini medicine" concept: Dr. Haver describes OB-GYN as focusing primarily on "breast, uterus, vagina" rather than comprehensive women's health* Guideline conflicts: Current conflicting guidelines between ACOG and the North American Menopause Society create confusion for practitioners* Systemic healthcare bias: The medical system struggles to address symptoms that can't be measured in blood tests or imagingHormone Replacement Therapy: Estrogen Formulations and Prescribing* Oral vs. transdermal delivery: Oral estrogen carries a small increased risk of blood clots (7 in 10,000) due to first-pass liver metabolism, while transdermal forms (patches, gels, sprays) avoid this risk entirely* Cardiovascular benefits: Oral estrogen may offer slightly better cardiovascular protection and LDL reduction due to liver metabolism* Bone protection thresholds: Different estrogen levels provide different benefits—some stop bone degradation while higher levels can actually build bone* Individual absorption variability: Patients absorb hormones differently, requiring personalized dosing and monitoring* Cost considerations: Generic patches are often the most affordable option, while newer formulations like gels and rings can be expensiveProgesterone: Beyond Endometrial Protection* Mandatory for uterus owners: Women with a uterus must take progesterone with estrogen to prevent endometrial overgrowth and cancer risk* Sleep and anxiety benefits: Progesterone converts to allopregnenolone, which binds to GABA receptors and provides sedative effects* Multiple delivery options: IUDs can provide local progesterone for endometrial protection while oral progesterone can be added for sleep benefits* Individual tolerance: Some women experience paradoxical stimulation or next-day grogginess from progesterone* Newer options: Duavee combines conjugated estrogen with bazedoxifene, a SERM that blocks estrogen receptors in breast and uterine tissueTestosterone: The Overlooked Hormone* Age-related decline: Testosterone levels begin declining at age 30 in women, reaching about 50% of peak levels by age 50* FDA approval gap: Despite multiple medical societies supporting testosterone for low libido treatment, the FDA has not approved any testosterone products specifically for women* Evidence for libido: Strong evidence supports testosterone use for hypoactive sexual desire disorder in women* Potential broader benefits: While not definitively proven, observational data suggests women with higher natural testosterone levels have better bone density, muscle strength, and lower frailty scores* Dosing challenges: Women must use compounded or modified men's formulations due to lack of FDA-approved optionsThe Zone of Chaos: Understanding Perimenopause* Clinical diagnosis: Perimenopause is diagnosed based on symptoms and patient history, not blood tests, due to wildly fluctuating hormone levels* 7-10 year process: The transition from regular cycles to menopause typically takes 7-10 years as egg supply dwindles* Unpredictable patterns: Unlike the predictable monthly cycle of reproductive years, perimenopause involves erratic hormone fluctuations* Multiple system effects: Estrogen affects every body system—brain, bones, heart, vagina, mood—making perimenopause symptoms diverse and complex* Treatment complexity: Managing perimenopause often requires different approaches than treating postmenopausal women, including considerations about contraception needsThe UpshotThis conversation illuminates why menopause care represents one of medicine's most significant gaps in women's health. The combination of inadequate medical education, misinterpreted research, conflicting guidelines, and time-constrained healthcare visits has left millions of women without access to evidence-based treatment. Dr. Haver's work, along with other menopause advocates, is helping to change this narrative by emphasizing that menopause is not just about hot flashes—it's about optimizing health span and preventing the cascade of age-related diseases that disproportionately affect women after menopause.The key takeaway is that menopause care requires a toolkit approach where hormone replacement therapy is one important tool among many, including nutrition, exercise, stress management, and sleep optimization. For women who missed the opportunity for hormone therapy during their menopause transition, it's never too late to focus on building better health through lifestyle interventions and appropriate medical care. The goal isn't just living longer—it's about maintaining vitality, independence, and quality of life throughout the aging process.Most importantly, this conversation underscores the need for women to become educated advocates for their own health, to seek out menopause-knowledgeable providers, and to make decisions based on current evidence rather than outdated fears. As Dr. Haver emphasizes, women armed with good information make great decisions for themselves. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this comprehensive discussion, Dr. Lucy McBride interviews urologist and sexual medicine expert Dr. Rachel Rubin about the critical but often overlooked aspects of sexual health, hormone replacement therapy, and genitourinary syndrome of menopause. Dr. Rubin shares her holistic approach to patient care, explaining why sexual health should be treated like any other organ system and providing evidence-based solutions for common issues affecting both women and men. The conversation covers the biology of hormones, the safety and efficacy of various treatments, and the urgent need for better education among healthcare providers about these vital health topics.Key Topics DiscussedThe Importance of Comprehensive Sexual Health Care* Drs. Rubin and McBride emphasize treating sexual health as a vital sign, just like checking blood pressure or cholesterol* They advocate for creating nonjudgmental spaces where patients feel comfortable discussing intimate concerns* The conversation highlights how taking time with patients and asking the right questions can transform care* Dr. Rubin notes that sexual health problems are more common than diabetes, heart disease, or osteoporosisThe Bio-psycho-social Approach to Low Libido* Low libido affects approximately 40% of women, but only 10% are bothered enough to seek treatment* Treatment requires addressing both biological factors (hormones, medications) and psychosocial factors (therapy, education, relationship dynamics)* Antidepressants, while often necessary, can significantly impact sexual function for both men and women* The approach must be individualized, meeting patients where they are and addressing their specific goalsTestosterone: The Forgotten Hormone for Women* Ovaries produce significantly more testosterone than estrogen—about 10 times more when measured in equivalent units* Testosterone decline begins in a woman's 30s, contributing to low libido, urinary symptoms, and loss of muscle mass* Despite extensive safety data, no FDA-approved testosterone exists for women due to regulatory barriers and moved goalposts* Transdermal testosterone gel can be life-changing for women and for men, often taking 3-6 months to show full effectsHormone Replacement Therapy: Safety and Efficacy* Transdermal estrogen (patches, gels, rings) is superior to oral estrogen for sexual function due to lower impact on sex hormone binding globulin* The Women's Health Initiative actually showed estrogen decreased breast cancer risk—it was never the problem* For the majority of women, the benefits of HRT outweigh the risks of HRT—if, that is, HRT is started within the first 10 years after a woman’s last menstrual period* The combination of estrogen, progesterone, and testosterone often provides optimal results for menopausal symptomsVaginal Estrogen: A Life-Saving Treatment* Low-dose vaginal estrogen reduces UTI risk by more than 50% and prevents hospitalizations and sepsis* The treatment costs only $13 per tube and lasts 2-3 months, potentially saving Medicare $6-22 billion annually* Proper application requires using a full gram of cream rubbed into vaginal walls, not just a pea-sized amount* The American Urological Association recently released guidelines confirming vaginal estrogen's safety and efficacyBuilding a Healthcare "Pit Crew" for Sexual Health* Patients may need multiple specialists: sex therapists, menopause doctors, physical therapists, and sexual medicine experts* Dr. Rubin focuses on four key areas: libido, arousal, orgasm, and pain* The field of sexual medicine is rapidly evolving with new research, treatments, and educational opportunities* Healthcare providers need continuing education to stay current with evidence-based sexual health treatmentsKey TakeawaysDr. Rubin's advocacy work has led to significant policy changes, including new guidelines from the American Urological Association that explicitly state vaginal hormones are safe and effective. Her mission extends beyond individual patient care to systemic change through research, education, and mentorship. The conversation underscores that sexual health problems are treatable medical conditions, not inevitable parts of aging, and that patients deserve knowledgeable, compassionate care that addresses all aspects of their wellbeing.The discussion emphasizes that while the field of sexual medicine has made tremendous advances, there's still significant work to be done in training healthcare providers and changing cultural attitudes about sexual health. Dr. Rubin's approach demonstrates that with proper education and tools, any clinician can effectively address these common but often overlooked health concerns.You can find Dr. Rubin at www.rachelrubinmd.com! Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this episode, Dr. Lucy McBride addresses the most common gastrointestinal complaints she encounters in her primary care practice. She emphasizes that most GI issues aren't mysterious and often have simple solutions when approached systematically. The conversation covers five main digestive problems—IBS, GERD, bloating and gas, constipation, and colon cancer prevention—while highlighting the important connection between emotional health and digestive symptoms. Dr. McBride advocates for a holistic approach that considers everything patients consume, their stress levels, and lifestyle factors, rather than relying solely on lab tests for common complaints.Key ConceptsIRRITABLE BOWEL SYNDROME (IBS): IT'S REAL AND IT'S MANAGEABLE* IBS is a functional disorder where the colon becomes spastic and irritable, causing alternating diarrhea and constipation, bloating, gas, and abdominal discomfort - it's not dangerous but can be very distressing* Common trigger foods include alcohol, caffeine, sugar, dairy, and gluten, plus FODMAP foods (short-chain fermentable carbohydrates like beans and certain fruits and vegetables)* The gut is literally the "home of many of our emotions" - stress, anxiety, and emotional distress often show up as digestive symptoms, which is why travel causes constipation and anxiety can trigger diarrhea* Treatment involves systematically identifying your personal trigger foods, managing stress through exercise or therapy, and addressing underlying emotional health rather than just taking testsGERD: WAY MORE THAN JUST HEARTBURN* GERD happens when stomach acid travels upward into the esophagus instead of downward - it can cause chronic cough, sore throat, sinus symptoms, and morning nausea, not just chest burning* Common culprits include NSAIDs (Advil, ibuprofen), acidic foods and drinks (wine, coffee, vinegar, tomatoes, citrus), certain medications, and emotional stress that increases acid production* Simple fixes include reducing acidic foods, elevating the head of your bed with wedge pillows, eating earlier in the evening, and reviewing your medication list with your doctor* Dr. McBride recommends the book "Dropping Acid" as a practical guide to reducing dietary triggersBloating and Gas: The Usual Suspects* Primary triggers include sugar-free gum and sweeteners, NSAIDs, too much fiber (yes, you can have too much of a good thing), eating too quickly, and not moving your body enough* Many gas-producing foods are FODMAPs, but don't eliminate everything on the list at once - pin it to your refrigerator and notice correlations between what you eat and your symptoms* Your gut needs movement to function properly - if your body isn't moving, your gut sits there "too quiet" and needs motion to get things going* Focus on gradual identification of your personal triggers rather than wholesale dietary restrictions that leave you feeling restrictedCONSTIPATION: FIBER IS YOUR FRIEND (PLUS A FEW OTHER HELPERS)* The most common cause is simply not getting enough dietary fiber from fruits, vegetables, leafy greens, and whole grains - "fiber, fiber, fiber, fiber, fiber"* GLP-1 medications like Ozempic, Mounjaro, and Wegovy commonly cause constipation as a known side effect* Dr. McBride's go-to recommendations include Colace (docusate) as a safe stool softener, magnesium supplements (400-500mg) for muscle relaxation, and Swiss Kriss - however hers is not a substitute for advice from your personal physician * Don't forget the basics: regular exercise, adequate hydration, and stress management all support healthy bowel motilityCOLON CANCER SCREENING: THE GOALPOST HAS MOVED* Screening colonoscopy is now recommended starting at age 45 (down from 50), or earlier if you have a family history of colon cancer, especially in first-degree relatives* Colonoscopy is both diagnostic and therapeutic - it can detect cancers and polyps while removing polyps during the procedure to prevent future cancer* Cologuard stool tests are "pretty amazing" technology but aren't as sensitive as colonoscopy and can't remove polyps if found* Red flags requiring immediate medical attention include rectal bleeding, persistent changes in bowel habits lasting weeks or months, unintentional weight loss, and severe abdominal painTHE GUT-MIND CONNECTION: YOUR EMOTIONS LIVE IN YOUR STOMACH* Stress, anxiety, and emotional distress commonly express themselves through digestive symptoms - some patients use their gut as a "check engine light" for when they need better self-care* Address mental health through therapy, exercise, journaling, and stress management alongside dietary changes for the most effective treatmentUpshotCommon digestive complaints often have straightforward solutions that don't require extensive testing or complex interventions. The key lies in taking a systematic inventory of everything consumed, recognizing the profound connection between emotional health and gut function, and addressing lifestyle factors like movement and hydration and behaviors around eating. She advocates for patients to become detective-like in tracking their symptoms and triggers, while also ensuring appropriate medical evaluation to rule out serious conditions. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Episode SummaryIn this live (unedited!) discussion, Dr. Lucy McBride sits down with Adam Cifu, MD to examine the evolving COVID landscape in 2025. This conversation explores recent FDA and CDC guidance, the challenges of medical decision-making under uncertainty, and the broader implications for how Americans navigate health information in an era of politicized science. Both physicians emphasize the importance of humility, nuanced thinking, and the irreplaceable value of the patient-doctor relationship in making complex health decisions.Key ConceptsThe New COVID Vaccine Landscape* The FDA's recent recommendations target specific populations: those over 65 and those under 65 with underlying conditions should receive COVID vaccines* The guidance represents a shift toward more targeted, evidence-based recommendations rather than universal vaccination* Initial proposals to remove COVID vaccines from pediatric schedules and discourage use in pregnant women were later moderated by CDC intervention* Both physicians noted the transparency of the new approach, which clearly states what studies would be needed to expand recommendationsRisk Assessment and Trade-offs in Medicine* Every health decision involves trade-offs; there are risks of taking action and risks of not taking action* COVID vaccines are safe but, like all medical interventions, carry small risks that must be weighed against benefits* The benefit-to-risk ratio varies significantly based on individual factors like age, health status, and previous COVID exposureThe Limits of Scientific Certainty* Current COVID vaccine recommendations operate in a "data-free zone" compared to earlier pandemic guidance* Unlike established treatments where physicians know precise benefit numbers, COVID vaccine efficacy in 2025 populations remains unclear* The absence of updated clinical trials in highly vaccinated/previously infected populations creates uncertainty for practitioners* Both physicians acknowledged frequently having to say "I don't know" when patients ask about COVID interventionsLong COVID: Perspective and Reality* Post-viral syndromes have existed throughout medical history; COVID's uniqueness lies in the scale of infections, not necessarily the phenomenon itself* With widespread immunity from vaccination and previous infections, new cases of debilitating long COVID appear to be rare* Fear of long COVID may now cause more harm than actual long COVID infections* The term "long COVID" has become a catch-all for various post-illness symptoms that may have different underlying causesMedical Misinformation and Trust* The current era represents a "snake oil salesman renaissance" where certainty sells better than nuanced advice* Algorithms reward confident messengers over those who acknowledge uncertainty* The most valuable medical advice for healthy people is often "boring basics": exercise, sleep, nutrition, avoiding smoking* Longevity and optimization influencers often oversell marginal interventions while ignoring fundamental health practicesThe Irreplaceable Value of Primary Care* Individual medical decisions require understanding the whole person, not just population-level data* The fragmentation of healthcare means that specialists don’t always see the whole person—they can’t—and too many Americans lack a medical home* Primary care relationships built over time allow for the most important conversations about values, goals, and everyday health decisions * Both physicians advocate for expanding access to primary care as the foundation of good healthcareKey TakeawayAs the COVID pandemic transitions to an endemic phase, the conversation highlights medicine's fundamental challenge: making decisions under uncertainty while maintaining trust with patients. Dr. McBride and Dr. Cifu argue that the path forward requires embracing humility about what we don't know, focusing on proven fundamentals of health, and preserving the sacred relationship between patients and their primary care providers. Rather than seeking certainty in an uncertain world, Americans need physicians who can acknowledge limitations while providing thoughtful, individualized guidance based on the best available evidence and understanding of each person's unique circumstances and values. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Join Dr. McBride every Friday at 3 pm ET for her live Q&As in the app!Episode SummaryDr. Lucy McBride speaks with physician and bestselling author Dr. Aditi Nerurkar about managing stress and vulnerability in times of uncertainty. Dr. Nerurkar shares her personal journey with stress-related health issues and discusses practical strategies from her book "The Five Resets" to help people rewire their brains for resilience. Both physicians emphasize that mental health is universal, not optional, and offer actionable advice for managing stress amidst life's challenges.Understanding Mental Health as Universal* Dr. Nerurkar emphasizes that mental health is a universal phenomenon that everyone has, just like cardiovascular health* Many physical symptoms (migraines, jaw tension, back pain, stomach issues) can be manifestations of stress* 60-80% of all primary care visits have a stress-related component, yet only 3% of doctors counsel for stress* Both doctors share personal experiences of physical symptoms caused by stress during their medical training* Mental and physical health are inseparable; there's no partition between the brain and the rest of the bodyThe Five Resets Framework* Reset 1: Get clear on what matters most using the MOST goal-setting framework (Motivating, Objective, Small enough to virtually guarantee success, Timely)* Reset 2: Get quiet and find calm in a noisy world* Reset 3: Sync your brain to your body* Reset 4: Bring your best self forward* Reset 5: Come up for air* Creating a "backwards plan" to visualize steps from current state to desired goal* Each reset includes 3-4 science-backed strategies for implementationPractical Stress Management Techniques* "Stop, Breathe, Be" - a 3-second brain reset to get out of "what if" thinking and back to the present moment* 4-7-8 breathing technique (inhale for 4, hold for 7, exhale for 8) to activate the parasympathetic nervous system* Digital boundaries: keeping phones off nightstands, switching to grayscale mode, using alarm clocks instead of phones* Combating "revenge bedtime procrastination" - the tendency to delay sleep despite knowing better* Using accountability partners for both digital boundaries and exercise commitmentsThe Science of Stress* Understanding amygdala activation (fight-or-flight) versus prefrontal cortex functioning (planning, organization)* The delayed stress response: keeping it together until you feel psychologically safe, then experiencing symptoms* How scrolling impacts brain chemistry and primes the brain for stress* The relationship between anxiety and insomnia creates a self-reinforcing cycle* Stress from the pandemic and current events creates a collective delayed stress responseThe Importance of Social Connection* Research shows both deep relationships and casual interactions ("weak ties") benefit mental health* Weak ties (brief interactions with strangers or acquaintances) build community without requiring emotional depth* Finding community through shared activities like exercise classes* Digital life has made isolation easier and social connection more challenging* An accountability partner can help bridge the gap between intention and executionThe Gap Between Knowledge and Action* Most people know what they should do for better mental health, but struggle with implementation* Self-compassion is essential during the process of forming new habits* It's normal to fall off track and get back up during habit formation* Asking for help is a strength, not a weakness* Recognizing we're living through a "perfect storm" of stressors that the human brain wasn't designed to handleUpshotBoth Dr. McBride and Dr. Nerurkar underscore that improving mental health isn't about a knowledge deficit but about closing the gap between intention and action. Through practical strategies like the MOST framework, breathing techniques, and intentional social connections, everyone can build resilience even amid ongoing challenges. As Dr. Nerurkar quotes Pema Chödrön: "You are the sky, everything else is just the weather" – a powerful reminder that while we can't control external circumstances, we can develop tools to navigate them more effectively. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Join Dr. McBride every Friday at 3 pm ET for her live Q&As in the app!Episode SummaryIn this episode, Dr. McBride explores the critical topic of brain health and cognitive function, addressing common concerns about dementia while providing evidence-based strategies for protecting brain health. She discusses the different types of dementia, explains the diagnostic process, and outlines six essential pillars for maintaining cognitive health. With a focus on empowering listeners with actionable information, Dr. McBride emphasizes that individuals have more control over their cognitive destiny than previously believed and offers practical advice for incorporating brain-healthy habits into daily life.Key ConceptsTHE TWO TYPES OF DEMENTIA YOU SHOULD KNOW ABOUT* There are two main "buckets" of dementia: vascular dementia (when your brain isn't getting enough blood flow) and neurodegenerative dementia (like Alzheimer's, where there's an intrinsic brain problem)* Those everyday moments like forgetting where you parked aren't usually dementia - they happen because you weren't paying attention when you parked or because you're stressed and overwhelmed* Having dementia in your family doesn't mean you'll automatically get it - genetics may set the stage but lifestyle factors play a huge role in determining cognitive healthWHAT REALLY HAPPENS DURING A DEMENTIA EVALUATION* A proper workup includes brain imaging (focusing on memory centers called hippocampi), vascular health checks (blood pressure, cholesterol, diabetes screening), and testing how blood flows to your brain* Neuropsychiatric testing works like a "stress test" for your brain - it's like taking your brain to the gym to see how well it's functioning* There's no simple "dementia test" - diagnosis requires putting together many pieces of the puzzle, and genetic tests like APOE4 aren't usually helpful without specific treatments availableMOVEMENT: YOUR BRAIN'S BEST FRIEND* Exercise literally waters your brain garden by improving blood flow, reducing inflammation, and helping control blood pressure and blood sugar* The best exercise is simply the one you'll actually do consistently - walking, dancing, swimming, or cycling with a friend makes it more likely you'll stick with it* Start small with realistic goals (like 20 minutes twice weekly) rather than aiming for perfection - a little movement is significantly better than noneKEEP YOUR BRAIN CHALLENGED AND GROWING* Our brains remain adaptable well into middle and older age - forming new connections when challenged with novel activities* Learning something new (like a language, instrument, or game) creates cognitive reserve - Dr. McBride's dad uses Duolingo for French and it's keeping his mind sharp* Mental stimulation means engaging your brain differently than scrolling or passive TV watching - try puzzles, crosswords, Wordle, or learning to cook new recipesSLEEP AND STRESS: THE HIDDEN BRAIN DRAINS* Sleep isn't a luxury - it's when your brain cleans up metabolic waste, preparing you for the next day* Chronic stress and worry can actually mimic dementia symptoms - when we're anxious or overwhelmed, our attention and memory naturally suffer* Social connection acts as both stress relief and brain stimulation - isolation during the pandemic showed how quickly cognitive health can decline without regular human interactionFEEDING YOUR BRAIN: WHAT REALLY MATTERS* Focus on antioxidant and anti-inflammatory foods like blueberries, nuts (especially walnuts), avocados, and salmon rich in omega-3s* Alcohol isn't doing your brain any favors - Dr. McBride notes that while she occasionally enjoys a glass of wine herself, there are now excellent non-alcoholic options like specialty beers and kombucha for those looking to cut back* It's not just what you eat but when - your brain goes "hungry" if you only have coffee for breakfast and eat most calories at night, so maintain regular eating patterns throughout the dayUpshotDr. McBride's message is clear: you have significant power to protect your brain health. By implementing the six pillars—physical movement, mental challenges, quality sleep, stress management, social connection, and brain-friendly nutrition—you can take meaningful steps toward cognitive protection. The key is making sustainable changes rather than pursuing perfection. As Dr. McBride reminds listeners, "You have more agency over your health than you might think." Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Join Dr. McBride every Friday at 3 pm ET for her live Q&As in the app!EPISODE SUMMARYIn this week’s episode, Dr. McBride dives deep into one of the most underappreciated yet essential pillars of health: sleep. Drawing from scientific evidence and her experience caring for patients medical practice, she explores why sleep isn’t a luxury but a biological necessity. She breaks down what’s really going on in the brain while we sleep, why so many people are struggling with sleep in modern life, and what we can do—without shame or gimmicks—to reclaim restful, restorative sleep. Whether you struggle to fall asleep, wake up in the middle of the night, or just want to improve the quality of your rest, this episode offers practical, evidence-based insights to help you tune in to your body’s natural rhythms and get the sleep you need.KEY CONCEPTSWHY SLEEP IS A BIOLOGICAL NEED, NOT A LUXURY* Sleep is foundational for mental, physical, and cognitive health—impacting everything from immune function to emotional regulation.* It’s not downtime or “me time”—it’s when your brain clears metabolic waste, consolidates memory, and resets for the next day.* Lack of sleep is linked to mood disorders, metabolic dysfunction, immune suppression, and even increased risk of dementia.THE “NOISY BRAIN” AND MODERN LIFE* Many patients suffer from insomnia because their minds are overloaded with darting thoughts, worries, and to-do lists.* The analogy of surface waves (busy thoughts) vs. the calm ocean beneath (deep stillness) helps explain how meditation or mindfulness practices like Transcendental Meditation (TM) can be helpful.* Quieting the noisy brain requires intentional stillness throughout the day—not just at bedtime.SLEEP APNEA AND PHYSICAL DISRUPTORS* Sleep apnea is common and underdiagnosed; it’s more than snoring—it’s interrupted breathing that can affect cognition, blood pressure, and mood.* Common culprits include alcohol, sedatives, back-sleeping, and anatomical features like a small oropharynx.* A proper diagnosis and treatment (like CPAP) can dramatically improve quality of life—even reversing symptoms misattributed to dementia or depression.STIMULANTS, SCREENS, AND SLEEP DISRUPTION* Caffeine can linger in your system for 12 hours or more, quietly sabotaging your sleep even if consumed in the morning.* Alcohol reduces REM sleep and fragments sleep architecture—creating a deceptive sense of relaxation.* Screens stimulate both visually (via light exposure) and cognitively (via content), making it harder to access natural sleepiness.BEHAVIORAL STRATEGIES FOR BETTER SLEEP* Sleep hygiene matters: cool room (65–68°F), dark environment, white noise, and screen-free wind-down time are all simple but effective.* Build a bedtime ritual—stretching, bathing, journaling, gratitude practice, or breathing exercises like 4-7-8 can cue your body and mind for rest.* Regular sleep-wake timing helps anchor your circadian rhythm—even on weekends (though I admit I don’t always follow that one!).WHEN TO CONSIDER SLEEP AIDS (AND WHICH ONES)* Over-the-counter options like magnesium glycinate, CBD, and melatonin can be helpful—but shouldn’t mask underlying issues like anxiety or apnea.* Prescription medications like Trazodone may be appropriate in some cases, especially when insomnia is part of a larger anxiety or mood picture.* Medications like Ambien or Benadryl may work short-term but carry cognitive risks if used nightly or long-term.UPSHOTSleep is not a bonus or an indulgence—it’s a requirement for your health, resilience, and emotional well-being. By recognizing what’s standing in the way—whether it’s anxiety, lifestyle habits, medical conditions, or external disruptions—you can begin to approach sleep with the respect it deserves. And the good news? Most sleep problems are figure-outable. Small shifts in awareness and daily routines can unlock deeper rest, greater clarity, and a more grounded version of you. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Join Dr. McBride every Friday at 3 pm ET for her live Q&As in the app!EPISODE SUMMARYThis week’s conversation is all about your heart—how cardiovascular disease develops, how to think differently about cholesterol and blood pressure, and what you can actually do to prevent problems before they start. Heart disease is still the leading cause of death worldwide, but the good news? You have far more agency over your heart health than you might realize. In this episode, we break it down in plain English: the numbers that matter, the tests that are worth it, and the simple steps that make a big difference.KEY CONCEPTS DISCUSSEDWhat Cardiovascular Disease Actually Means* Cardiovascular disease includes conditions of both the heart (cardio) and blood vessels (vascular).* It’s not just heart attacks—it can also mean strokes, valve disease, arrhythmias, and more.* Women are especially vulnerable, and heart disease kills more women annually than all cancers combined.Cholesterol 101: What Matters and Why* LDL ("bad" cholesterol) is the main target when we talk about lowering risk.* Genetics, age, hormonal changes (like menopause), diet, and lifestyle all influence cholesterol levels.* Your LDL goal depends on who you are—not everyone needs super low cholesterol.* Lifestyle changes come first, but when needed, cholesterol medications (statins) are safe, effective, and sometimes lifesaving.The Role of Coronary Artery Calcium (CAC) Scans* CAC scans help determine if cholesterol is visibly sticking to the arteries—a crucial decision-making tool, especially for people at intermediate risk.* A score of 0 is very reassuring; a higher score suggests the need for more aggressive treatment.* The test carries a small amount of radiation risk, so decisions about ordering it should be personalized based on your risk factors.Blood Pressure: Why It’s So Important* High blood pressure can silently damage the heart, leading to heart attacks, strokes, arrhythmias, and heart failure.* Risk factors include genetics, aging, diet, alcohol use, sleep apnea, stress, and certain medications.* Lifestyle changes can have a huge impact, but medications are crucial when blood pressure stays high despite your best efforts.Newer Blood Tests You Might Hear About: Lp(a) and ApoB* Lipoprotein(a) and apolipoprotein B are newer markers that can add additional information about heart disease risk.* Lp(a) is mostly genetic and usually only needs to be checked once.* ApoB is dynamic and can be monitored along with regular cholesterol panels.* Research is ongoing into treatments targeting these markers specifically.How to Prevent Heart Disease* You have more control than you think—but it's not about chasing perfect numbers.* Keys to prevention:* Daily movement and strength training* A high-fiber, heart-healthy diet (think: plants, healthy fats, fewer processed foods)* Limiting alcohol and eliminating smoking* Prioritizing sleep and managing stress* Regular, personalized checkups—including discussions about your cholesterol goals and whether a CAC scan makes sense for youUPSHOTYou don’t need perfect cholesterol numbers, a flawless diet, or a gold-star exercise routine to protect your heart. You need good information, clear goals tailored to you, and sustainable habits that respect your real life. Cardiovascular disease may be the leading cause of death — but with the right tools and mindset, you can be firmly in the driver’s seat of your own health.SEEKING YOUR FEEDBACK, PLEASE 🙏I’d love to hear from you!* Do you like 3 pm ET for the time of this weekly show? Or would 8 pm on a Tuesday or Wednesday work better for you? * Do you prefer an hour, or is 30 minutes better? * Do you prefer I do a deep dive into one organ system each week, or a hodgepodge of topics each week? * What other topics do you want to hear about most?I’m all ears! Drop me a comment! Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Join Dr. McBride every Friday at 3 pm ET for her live Q&As in the app!Episode SummaryIn this week’s episode of Are You Okay?, Dr. Lucy McBride tackles a subject that touches every one of us: anxiety. In the midst of political upheaval, global conflict, climate change, and personal unpredictability, it's no wonder many of us are feeling unmoored. Dr. McBride offers a framework for understanding and managing anxiety—not as a pathology, but as a normal human response to an abnormal world.Drawing from clinical experience and personal insights, she explores how anxiety shows up in the body and mind, how to listen to its messages, and how to build a coping toolkit that supports long-term health. She reminds us that the goal is not to eliminate anxiety but to calibrate it to reality—and to reclaim our agency in the process.Key Concepts DiscussedAnxiety Is Not a Flaw—It’s a Feature* Anxiety is a normal, adaptive human response to stress and uncertainty.* It becomes a problem only when it interferes with physical health, relationships, or quality of life.* Our brains haven’t evolved to distinguish between real-time threats and headline-driven stressors, so the same fight-or-flight response gets activated either way.The Physical, Emotional, and Behavioral Manifestations of Anxiety* Physical: Elevated blood pressure, jaw tension, back pain, digestive issues, disrupted sleep.* Emotional/Cognitive: Rumination, catastrophizing, inability to concentrate, persistent worry.* Behavioral: Avoidance, procrastination, substance use, overworking, binge behaviors.The Five-Step Framework for Managing Anxiety* Name it: Identifying anxiety helps restore the rational brain and reduces its power.* Normalize it: Feeling anxious doesn't mean you're broken—it means you're human.* Listen to it: Anxiety often signals unmet needs—like sleep, nutrition, or connection.* Take action: Small steps like deep breathing, sleep, nature walks, and journaling can re-regulate the nervous system.* Seek support: Therapy, social connection, and medical guidance can be critical, even before anxiety becomes debilitating.Knowing Your Anxiety Baseline and Triggers* Each person lives at a different point on the anxiety continuum (0–10); knowing your “set point” helps you track and manage your symptoms.* Identifying what spikes your anxiety (e.g., health concerns, news cycles, loneliness) enables targeted coping strategies.* Avoiding self-shame for feeling anxious is crucial—your suffering doesn’t have to be the worst to be valid.Coping Tools That Actually Work* 4-7-8 Breathing: A simple breathing technique to engage the parasympathetic nervous system.* Grounding in Nature: Walking barefoot outside, connecting to the earth, and observing the present moment.* Writing: Journaling allows for cognitive defusion—separating thoughts from identity.* Food and hydration: Recognizing hunger and avoiding overuse of caffeine or alcohol as they amplify anxiety.When to Ask for Help* Anxiety is universal, but when it interferes with functioning, it’s time to seek professional support.* Anxiety disorders are among the most common medical conditions, though often invisible and under-treated.* Calibrating anxiety—not eradicating it—is the goal of treatment and emotional growth.The UpshotAnxiety is a normal response to an abnormal world. It’s not a personal failing—it’s your body’s built-in alarm system trying to keep you safe. By learning to name it, normalize it, listen to it, and take small, deliberate steps to manage it, you can begin to feel more in control—even when everything around you feels uncertain. The goal isn’t to eliminate anxiety, but to calibrate it. That’s how we reclaim agency in chaotic times. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Join Dr. McBride every Friday at 3 pm ET for her live Q&As in the app!For too long, women have been left to navigate menopause in the dark—without facts, without context, and without a roadmap.In this episode, Dr. McBride is joined by Dr. Sharon Malone—OBGYN, menopause expert, and best-selling author of Grown Woman Talk—to bust myths about hormone therapy, unpack the history of medical misinformation, and talk plainly about what women deserve to know about their bodies.We cover:* What really happened with the 2002 Women’s Health Initiative study* The truth about hormone therapy and breast cancer risk* Why quality of life is health* How to advocate for yourself in the doctor’s office* And why context, nuance, and individualized care matter more than everKey Concepts DiscussedThe Cultural Silence Around Menopause is Breaking* A generational shift—Gen X and Millennial women are demanding better information and care.* The internet and social media (Instagram, Substack) have democratized access to menopause conversations.* Women are no longer willing to settle for a diminished quality of life or misinformation about their health.* What was once confined to private doctor’s offices is now in the public discourse.The 2002 Women's Health Initiative (WHI) Study—What Really Happened* The WHI was designed to explore if HRT reduced cardiovascular disease—not to assess menopause symptoms.* The media misrepresented the study's results, causing widespread fear of HRT, especially linking it to breast cancer.* Crucial context was lost:* The increase in breast cancer risk was less than 1 in 1,000 women per year.* No increase in breast cancer deaths was found.* The WHI included women ages 50-79—skewing results because older women were more vulnerable to risks that don’t apply to younger menopausal women.Rethinking Hormone Therapy: Benefits, Risks & The Power of Context* Estrogen remains the most effective treatment for menopausal symptoms like hot flashes, night sweats, sleep disruption, and vaginal dryness.* Newer studies show that estrogen-only therapy (in women without a uterus) may decrease breast cancer risk.* The timing of HRT initiation matters:* Starting HRT within 10 years of menopause offers the most benefit and least risk.* Risks of not taking HRT—including osteoporosis, cardiovascular disease, and cognitive decline—are often under-discussed.* Breast cancer risk, while real, must be understood in context alongside these other risks.Estrogen and Brain Health—What We Know & What We Don't* Estrogen plays a profound role in brain function, mood regulation, memory, and cognition.* Early menopause (before 45) increases dementia risk—HRT is standard care to mitigate that risk.* There’s strong observational evidence (but no definitive RCT) suggesting HRT may help prevent vascular dementia.* Science is evolving—but waiting for absolute certainty means women may unnecessarily suffer.Quality of Life is Health* Health should not be defined solely as the absence of disease.* Improving sleep, reducing brain fog, alleviating painful sex, and managing mood swings are essential components of wellbeing.* The medical system often centers longevity without addressing how people feel.* There are risks in taking HRT—but there are also significant risks in not taking it, especially for some women.How to Advocate for Yourself in the Doctor’s Office* Many doctors are still practicing based on outdated information from 2002.* Women need to come prepared to advocate for themselves:* Ask direct questions about HRT.* Know that family history of breast cancer is not an automatic contraindication.* Understand that cardiovascular disease is a far greater threat to women’s health than breast cancer.* Vaginal estrogen is safe and effective for almost every woman at any age—especially for urinary symptoms and vaginal dryness.* Consider virtual care platforms like Alloy Health for evidence-based menopause treatment if access to informed physicians is limited.Final TakeawayThis conversation is about reframing the narrative around menopause and women’s health. HRT is not for everyone—but informed choice, context, and patient agency should be the standard. Women deserve nuanced, science-backed care that addresses their full humanity—mind, body, and spirit. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe

Thank you for tuning into my live video! Join me each week on the Substack app at 3 pm ET!In this week’s episode of the Q&A live from the office, Dr. Lucy McBride takes a deep dive into metabolic health. She unpacks the often-misunderstood concept of “prediabetes,” explains how blood sugar regulation works, and offers practical tools for improving insulin sensitivity and overall health—without obsessing over the scale. The conversation also includes a nuanced look at medications like Metformin and GLP-1 agonists (e.g. Ozempic), continuous glucose monitors, and the mental health aspects of our relationship with food.KEY CONCEPTS:1. RETHINKING “PREDIABETES”* The term "prediabetes" often implies inevitability, which Dr. McBride challenges.* Hemoglobin A1C levels between 5.7% and 6.4% signal elevated blood sugar but not guaranteed diabetes.* This gray zone presents an opportunity for intervention and agency, not fear.* Metabolic health should be viewed as a continuum—not a binary state.2. UNDERSTANDING INSULIN AND BLOOD SUGAR REGULATION* Type 1 diabetes = not enough insulin production.* Type 2 diabetes = insulin resistance (insulin is produced but doesn’t work efficiently).* Insulin helps move sugar from the bloodstream into tissues for fuel.* Prolonged high blood sugar can damage organs and lead to serious health issues.3. LIFESTYLE AS MEDICINE: EXERCISE AND DIET* Cardio and strength training both improve insulin sensitivity.* More muscle mass = more efficient carbohydrate processing.* Diet tips:* Reduce simple sugars and alcohol.* Opt for high-fiber, protein-rich foods.* Don’t skip meals—especially lunch.* Trade-offs matter more than perfection.4. WHY BMI IS NOT THE WHOLE STORY* Weight and BMI are just one part of a person’s health picture.* Some people with higher BMIs are metabolically healthy; others with “normal” BMI are not.* The goal is not thinness—it’s functional metabolic health and agency.* Personalized care trumps cookie-cutter weight goals.5. TOOLS IN THE TOOLKIT: METFORMIN, GLP-1s, AND CGMs* Metformin helps insulin work better but isn’t a weight loss drug.* GLP-1 medications like Ozempic improve insulin sensitivity, reduce appetite, and can reset relationships with food.* Continuous Glucose Monitors (CGMs) help clarify real-time blood sugar trends, revealing hidden issues or test inaccuracies.* These tools must be used judiciously and with clear goals.6. MENTAL HEALTH, STRESS, AND THE METABOLIC CONNECTION* Chronic stress releases cortisol, which raises blood sugar.* Emotional eating is common; food often functions as reward or comfort.* Managing stress, improving sleep, and fostering satiety are essential components of metabolic health.* Agency—not perfection—is the ultimate goal.NEXT WEEK’S EPISODE PREVIEW:Dr. McBride will be joined by OBGYN and women’s health advocate Dr. Sharon Malone to discuss menopause, hormone therapy, and how to get what they need out of our medical system. Get full access to Are You Okay? at lucymcbride.substack.com/subscribe