The holidays are supposed to be magical—twinkling lights, cozy vibes, and all—but sometimes it’s more stress than sparkle, especially when your hormones decide to join the party. This week, I’m talking about how to keep your cool when the holiday whirlwind meets perimenopause or menopause. We’re unwrapping some simple strategies that make a big difference, like magnesium, Omega-3s, and even bioidentical hormone therapy for better sleep and moods. If your holidays usually come with a side of overwhelm, these tips will help you keep the joy—and your sanity—intact. I break it all down: how to tweak your diet, why the "80/20 rule" might save your holiday cravings, and the game-changing power of adaptogens to calm your system. I also get real about the role of sleep and movement in managing stress without adding more to your to-do list. Whether you're juggling endless errands or just trying to make it through without snapping at anyone, these strategies will leave you feeling more in control. Let’s make this holiday season feel less like chaos and more like something you actually want to enjoy! If the holiday stress is already creeping in, Stress Less Mastery might just be your new best friend. It’s a natural way to chill out and keep cortisol in check so you can actually enjoy the season without snapping or stress eating. Get it for $29.95 with free shipping this Black Friday at metabolicblueprint.com. And if your hormones are stealing your holiday spirit, Menrva’s personalized treatments can help you get back to feeling your best. Check out gethormonesnow.com for a fresh start to the season. Key Timestamps: [06:30] Estrogen decline boosts cortisol, causing stress. [09:39] Perimenopause lowers stress tolerance, increasing irritability. [13:38] Set boundaries to protect priorities and well-being. [15:47] Exercise is key for stress management and consistency. [19:08] Focus on fruits, veggies, fiber, and hydration. [23:17] B vitamins and adaptogens support energy and stress. [25:21] Energy Boost Mastery balances energy with adaptogens. [30:54] Testing ensures effective menopause hormone therapy. [32:00] Bioidentical hormones aid perimenopause and menopause. Memorable Quotes: "There are a lot of things that we can do to improve our stress tolerance. And so first and foremost is quality sleep. If you've listened to me for any length of time, you know that it's one of my non-negotiables. And it is absolutely one of the largest foundational pieces that leads to longevity, leans to healthy longevity and improve risk profile for all-cause mortality, including dementia and heart attack and stroke." — Betty Murray "It should be on the table as a discussion for all women to really have the availability of bioidentical hormone replacement as part of your overall health span strategy." — Betty Murray Links Mentioned: Stress Less Mastery: https://metabolicblueprint.com/ Menrva: https://gethormonesnow.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
Living your best life in midlife isn’t just a nice idea—it’s totally within reach. Kavita Ahuja, a Women’s Career and Life Transitions Coach and host of The Midlife Reinvention podcast, joins me in talking about finding purpose and joy in this powerful life stage. She shares her own journey of leaving a career that didn’t feel right to create something truly meaningful and fulfilling. We dive into the Japanese concept of "ikigai," a beautiful way to uncover what lights you up and aligns with your strengths and values. Kavita gets real about the emotional hurdles we all face during big transitions and why having a supportive community makes all the difference. Her six-step Pyramid of Reinvention is packed with practical tips to help you create the life you’ve been dreaming about—starting right now. Plus, we chat about how to invite more positivity into your life and why small shifts can have a huge impact. If you’ve been feeling stuck or wondering what’s next, this conversation will leave you inspired and ready to take action. Before we wrap up, I have to share something I’m so excited about - Stress Less Mastery. With the holidays just around the corner, this is the supplement you need to bask into the magic of the season without battling stress and holiday tension. It’s available to you this Black Friday for a limited time only at a discounted price of $29.95 with free shipping. Visit https://metabolicblueprint.com/ to secure your orders today. Key Timestamps: [05:41] Women choose purpose over certainty. [08:53] Menopause boosts creativity. [12:42] Ikigai unites love, skills, and purpose. [14:50] Integrative health awareness grows. [20:04] Women prioritize others first. [22:49] Rediscover strengths and overcome obstacles. [26:18] Life shifts reveal priorities. [30:41] Women seek support; men hesitate. [34:09] Core Energy Coaching: seven levels. [36:35] Energy comes from passion and purpose. [39:24] Career-life quiz brings clarity. Memorable Quotes: "The best way to do that is to figure out your now and not live in the past or worry about the future." — Kavita Ahuja "If you're living your reason for being, you wake up in the morning and you just want to get up and do it. And you're not dragged, you're not feeling resentment for the work that you have to go to. You're feeling passion, you're feeling happiness." — Kavita Ahuja Links Mentioned: Estro Balance Mastery (Get 10% off first order): https://metabolicblueprint.com/pod10/ Stress Less Mastery https://metabolicblueprint.com/ Connect with Kavita Ahuja: Website: https://itsmytimenowcoaching.com/ Instagram: https://www.instagram.com/itsmytimenowcoaching/ Facebook: https://www.facebook.com/itsmytimenowcoaching 45-Minute Discovery Call: https://calendly.com/itsmytimenowcoaching/45-minute-discovery-call Career & Life Fulfillment Quiz: https://go.itsmytimenowcoaching.com/quiz-podcast Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
Sometimes it’s easy to become our own biggest obstacle, especially when life feels heavier than usual. During perimenopause, many of us unknowingly pile on extra responsibilities, adding weight to our daily lives that slowly drains our energy. This episode uncovers what I like to call “picking up the monkey”—a powerful way to look at how taking on unnecessary burdens holds us back. I'll walk you through why we tend to do this and how to start breaking free, making room to truly prioritize ourselves. You know that feeling of constantly putting others first, almost like your life revolves around everyone else’s needs? We’ll also talk about “satelliting” around others and how it pulls us away from what we truly need. I'll help you recognize when decision fatigue kicks in, making it harder to prioritize yourself, and offer some easy ways to redirect that energy. It’s all about finding small shifts to lighten your load and protect your well-being. And if you’re looking for something extra to make this journey smoother, I’ve got my Estro Balance Mastery formula, crafted to tackle those frustrating symptoms like brain fog, hot flashes, and sleepless nights. Plus, take my FREE Hormone Quiz to get a clear picture of what’s happening inside your body—because understanding your hormones is key to finally feeling like yourself again! Key Timestamps: [04:19] Traditional gender roles. [07:43] Reflecting on energy exchanges. [11:17] Carrying burdens for others. [15:59] Decisions made for others. [19:57] Balancing self-care and responsibilities. [23:44] Unresolved issues and worry. [24:39] Self-sabotage in daily life. [28:47] Encouraging responsibility and growth. Memorable Quotes: "Think about how much energy you put out in the world, and then I want you to take a moment and think about how much energy you receive back." — Betty Murray "We worry about what we tolerate. So the things you sit at night about and you worry about are things that in most cases you need to do something about that you aren't doing… there is something that you're tolerating that you worry about. So imagine how many times those things circulate in your brain and how much that chews up your willpower and decision-making capacity." — Betty Murray Links Mentioned: Estro Balance Mastery (Get 10% off first order): https://metabolicblueprint.com/pod10/ Free Hormone Quiz: https://bit.ly/3wNJOec Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
What if there was one antioxidant that could completely shift how we age? This week on Menopause Mastery, I'm talking with Chris Burres, a Published Author, Podcast Host, Patent Holder, Founder and Chief Scientist at MyVitalC – he’s not just a visionary scientist but also a master of comedy improv (yes, you read that right!) who has pioneered a powerful antioxidant molecule, ESS60, a Nobel Prize-winning molecule responsible for the single longest longevity experimental result in history. Chris breaks down how ESS60’s unique properties can support our skin, hair, energy, and even help us feel more resilient through the aging process. With jaw-dropping results like nail healing after 60 years (from a Navy SEAL, no less), you’ll hear why this molecule could be a game-changer. We’re also chatting about a new face serum made with ESS60 and a powerful peptide blend—no fillers, just the good stuff for real results. Chris shares how ESS60 supports your mitochondria, boosts glutathione, and may even help with sleep, making it an all-in-one support for wellness and beauty through menopause. It’s fascinating how something so simple can help in so many ways! And while we’re on the topic of support, if you’re navigating perimenopause, my Estro Balance Mastery formula could be the boost you’re looking for. It’s crafted with powerful ingredients to handle those pesky hot flashes, brain fog, and mood swings. And hey, if you’ve been feeling a little off lately, take my FREE Hormone Quiz to get to the root of what’s going on with your body. Key Timestamps: [03:21] Antioxidant extends life by 90% with a science-meets-laughter approach. [09:28] Physically trapped atoms won the Nobel Prize. [11:08] Fullerenes: Bucky Balls that block AIDS replication. [15:52] Hypothesis debunked; product boosts focus and sleep. [17:55] Product aids post-exercise inflammation, aligns with anti-inflammatory diets. [22:25] ESS60 cage efficiently holds 6 negative particles. [27:41] Avoid C60 products lacking toxicity studies. [31:05] Menopause support product launched, inspired by wife. [36:16] 50% of supplements mislabelled; product earned YouTube approval. [39:46] Reproductive aging happens faster than body aging. [43:50] C60 molecule could influence ovarian oxidative damage. [46:00] Olive oil gel caps: 6 daily, with a subscription discount. Memorable Quotes: "Our most consistent testimonial is people take the product in the morning, they report mental focus and energy during the day, and then better sleep that night. And if you just improve your sleep, you know you're going to improve your mental, physical and emotional wellbeing." — Chris Burres "Our product fits perfectly in an anti-inflammatory diet, right? This is the diet associated with the Blue zone. People, they tend to live longer, they tend to have reduced incidences of stroke, they tend to have reduced incidences of heart attacks. We actually fit in that diet perfectly." — Chris Burres Links Mentioned: Estro Balance Mastery (Get 10% off first order): https://metabolicblueprint.com/pod10/ Free Hormone Quiz: https://bit.ly/3wNJOec Connect with Chris Burres: Website (Get $15 off initial order): http://www.myvitalc.com/menopausemastery Instagram: https://www.instagram.com/chrisburres/ Podcast: https://podcasts.apple.com/us/podcast/live-beyond-the-norms/id1714886566 Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
Menopause is rewriting the health rulebook, and some of the latest research may surprise you. In this episode, I’m sharing discoveries that go way beyond the usual hot flashes, like how menopause can affect joint pain and even brain health. You’ll hear why Hormone Replacement Therapy (HRT) could actually help reduce dementia risk by 34% and why it’s time to leave outdated myths about estrogen behind. I’ll also cover why lab testing and regular monitoring with HRT are a must and what the latest findings say about bioidentical hormones for heart health, stronger bones, and even longevity. Plus, there's some eye-opening news from the Women’s Health Initiative that turns past warnings about HRT on their head. This conversation is all about giving you tools to work with your body as it changes. And for those of you navigating perimenopause, I created Estro Balance Mastery as a real ally during this time. It's a carefully designed formula to help manage symptoms and find some relief—get 10% off at metabolicblueprint.com/pod10. Also, don’t miss out on my FREE E-book, Mastering the Pause, packed with insights and practical tips for making this transition smoother—download it at guide.hormoneshelp.com. Key Takeaways: [03:39] New insights on hormone replacement therapy. [07:24] Bias in studies against women’s hormone therapy. [11:04] Importance of reading studies fully. [14:26] Disease risk reduction through hormone therapy. [18:27] Women's Health Initiative's claims on hormone risks are flawed. [24:17] Muscle loss, sarcopenia, and longevity impact. [29:06] Dementia risk reduction with hormone therapy. [33:02] Importance of estrogen receptors in disease research. [34:50] Bioidentical hormones: heart and immune benefits. [38:58] Dementia protection through hormone therapy options. [41:48] The need for supportive medical partners. Memorable Quotes: "All the women that have been told that hormones are going to give them stroke and heart attack, that's inaccurate. All the women that were told it was going to give them breast cancer, that's inaccurate. All the women that were told bioidentical hormone replacement was unnecessary, that ended up with osteoporosis and osteopenia, suffered unnecessarily." — Betty Murray "If somebody told you that we could give you this one thing and it reduced your risk for Alzheimer's and dementia over your lifetime by 34%, don't you think you would do it? So essentially, their consensus was hormone replacement therapy protects the brain, and especially if we can start it earlier, we get better protection." — Betty Murray Links Mentioned: Estro Balance Mastery (Get 10% OFF first order): https://metabolicblueprint.com/pod10/ Mastering the Pause: The Guide to Menopause Mastery Ebook: https://guide.hormoneshelp.com/ Other Relative Links: The Safety of BHRT in Women Over 65: https://journals.lww.com/menopausejournal/fulltext/2024/05000/use_of_menopausal_hormone_therapy_beyond_age_65.3.aspxhttps://journals.lww.com/menopausejournal/fulltext/2024/05000/use_of_menopausal_hormone_therapy_beyond_age_65.3.aspx Musculoskeletal Syndrome of Menopause: https://pubmed.ncbi.nlm.nih.gov/39077777/ WHI 2024 - Statistical Reanalysis: https://jamanetwork.com/journals/jama/article-abstract/2818206 Mosconi - BHRT and Cognitive Health: https://www.frontiersin.org/journals/aging-neuroscience/articles/10.3389/fnagi.2023.1260427/full Mosconi - Brain Imaging: https://www.nature.com/articles/s41598-024-62820-7 Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
Women have fought hard for the rights we have today, but right now, we’re facing serious threats that could roll back years of progress. From the days of our grandmothers to today’s battles, there’s a new wave of attempts to take away basic protections like no-fault divorce—which means some women could be trapped in abusive marriages with no way out. This episode digs into the dark undercurrents of cultural and political pressures that keep women fighting for autonomy and safety. And with Menopause Awareness Month here, the timing feels urgent to stand together and protect what matters for ourselves, our daughters, and our granddaughters. This conversation will give you the inside scoop on what’s happening right now and how these issues affect all of us, no matter where we’re coming from. Together, we can form a united front, no matter our political beliefs, because protecting women’s rights is everyone’s business. It’s time to raise our voices and resist, for us and for future generations. Let’s get real about what it takes to ensure we’re not letting these rights slip away. And for those of us dealing with perimenopause, there’s some good news on that front. My new Estro Balance Mastery is here to help you feel more like yourself again—two capsules a day to handle those hormone swings, night sweats, and the brain fog that creeps in. I made this formula to support us through this transition. Head over to metabolicblueprint.com/pod10 to get 10% off and start feeling more balanced in your day-to-day. Key Takeaways: [05:57] Women’s resilience leads to victory. [09:29] Rights must be fought for. [13:03] Women excluded from trials until 1990s. [15:14] More women in medical school. [17:23] Pandemic spurs threats against women's rights. [22:40] Women drive the U.S. economy. [24:33] Women’s financial independence since 1974. [27:08] Systemic gender injustice exposed. [31:33] Gender control vs. child welfare. [35:15] Education and critical thinking matter. Memorable Quotes: "It took amendments, laws, decrees over the next 240 years to grant women begrudgingly, in many cases, rights, privileges, and equality to men deemed granted to them by God." — Betty Murray "If every time a man had sex they risked death, physical disability, social shunning, and life-altering interruptions to their education and career and the sudden lifelong responsibility for another human being, I think they'd expect a choice in the matter." — Betty Murray Links Mentioned: Estro Balance Mastery (Get 10% OFF first order): https://metabolicblueprint.com/pod10/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
Menopause can feel like a wild ride, but what if ancient Ayurvedic wisdom could make it easier? In this episode, Dr. Shivani Gupta, who holds a Ph.D. in Ayurvedic Sciences, shares some super practical tips on how to adjust what you eat and do based on your Dosha type—whether you're more Vata, Pitta, or Kapha—to feel better during this stage of life. You’ll hear how cooling foods can help with hot flashes for Pitta types or why cozy, warm meals are great for Kapha types. Plus, we explore how Ayurvedic herbs like Shatavari and spices like Turmeric can make a difference in how you feel daily. We also get into the good stuff about using everyday spices, like Turmeric for fighting inflammation or Ashwagandha to help keep you calm and focused. Dr. Shivani breaks down simple ways to work these into your meals and talks about why things like yoga and following nature’s rhythms can really help you feel more in tune with your body during menopause. If you’ve been feeling out of balance, this episode offers a grounded, holistic approach to reclaiming your vitality and taking control of how you feel with simple, actionable steps. And if you’re feeling like your body needs some extra support, my Estro Balance Mastery formula is here to help. It’s packed with powerful ingredients to ease symptoms like hot flashes, night sweats, and brain fog—just two capsules a day! Head over to metabolicblueprint.com/pod10 for 10% off your first bottle. Oh, and don’t forget to take my FREE Hormone Quiz to see what’s really going on with your hormones: https://bit.ly/3wNJOec. Key Takeaways: [06:19] Fascination with Ayurveda, discusses doshas and body types. [10:00] Kapha dosha: slow, rounded features, deep sleep. [12:00] Ayurveda offers tools to ease difficult perimenopause. [14:09] Doshas require opposite diets for balance. [17:42] Enjoys spicy food despite potential health concerns. [21:15] Shatavari and Tulsi support female reproductive health. [24:23] Indian cuisine highlights beneficial Ayurvedic spices. [27:56] Ayurveda sees menopause as a time for transformation and self-care. [30:48] Menopause rewires the brain, boosting creativity. [35:42] Add diverse spices to expand your culinary palette. Memorable Quotes: "The more I applied ayurvedic wisdom to my life, I healed my gut, built an immune system of steel that I get to enjoy now. I'm fully defended against colds and things that come by. And I also have built this level of vitality in health that I never had before. And so I have this deep gratitude for what's possible when you truly invest in a detoxed, healthy body." — Dr. Shivani Gupta "What's cool about adaptogens from Ayurveda is if we're stressed and anxious, they calm us down. If we're depressed and having the blues, they lift us up, so they function like this internal thermostat that's going to naturally give us exactly what we need based on the day and time you're dealing with." — Dr. Shivani Gupta Links Mentioned: Estro Balance Mastery (Get 10% OFF first order): https://metabolicblueprint.com/pod10/ Free Hormone Quiz: https://bit.ly/3wNJOec Free Dosha Quiz: https://shivanigreenliving.clickfunnels.com/quiz-page1671373749045 Free ‘The Fusionary Tales’ Cookbook: https://www.fusionarytales.com/optin1621440086258 Connect with Dr. Shivani Gupta: Website: https://shivanigupta.com/ Supplement Website: https://fusionaryformulas.com/ Instagram: https://www.instagram.com/dr.shivanigupta/ Facebook: https://www.facebook.com/TheShivaniGupta/ YouTube: https://www.youtube.com/@dr.shivanigupta Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
Hot flashes can catch us off guard, but understanding their roots can make a world of difference. In this episode, we’re breaking down what’s really behind those sudden heat waves and some surprising risks that come with them. Learn about the real power of bioidentical hormones—like estrogen and progesterone—and how they’re not just for symptom relief but are vital for protecting your brain, heart, and bones. Plus, we’ll talk about why tweaking your diet and reducing stress can help but can’t replace the deeper hormonal support your body needs during menopause. We’re also getting into the bigger picture—how menopause isn’t just about hot flashes but can increase your risks for things like heart disease and metabolic syndrome. We’ll talk about hormone therapy, natural herbs that might help, and some practical tips for navigating this phase. I’m even sharing why stress can make hot flashes worse and how your estrogen levels affect more than you might realize, especially when it comes to your heart health. There’s a lot here to help you feel more empowered on your menopause journey. Oh, and before you go—let me introduce you to Estro Balance Mastery! It’s a formula I created specifically to help manage perimenopausal symptoms like hot flashes, brain fog, and night sweats. If you’re looking for some extra support, head to metabolicblueprint.com/pod10 to get 10% off your first bottle! It’s an easy way to give your body what it needs to feel more balanced. Key Takeaways: [06:04] Hypothalamus regulates hormones. [09:15] Narrow thermo-regulatory zone worsens hot flashes. [10:15] Health affects women's workforce participation. [15:40] Hot flashes increase stroke risk. [17:31] Insulin resistance adds abdominal fat. [19:56] Early hot flashes may signal heart issues. [23:32] Functional medicine offers preventive care. [29:40] Restoring hormones and lifestyle eases symptoms. Memorable Quotes: "Hot flashes and night sweats are not just frustrating; not just embarrassing, they actually are from the fact that your thermoregulatory control is no longer being managed by estrogen. And the more frequent you get them, the more likely you are to be at risk for stroke and heart attack and the more increased risk you have for cardiovascular disease, atherosclerosis, which is hardening of the arteries, and stroke risk." — Betty Murray "We will actually help you figure out what your next best step is because at the end of the day, you shouldn't have to struggle and you shouldn't have to carry increased risk for all-cause mortality because you're a menopausal woman." — Betty Murray Links Mentioned: Estro Balance Mastery (Get 10% OFF first order): https://metabolicblueprint.com/pod10/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
You’ve probably heard a lot about omega-3 and omega-6 fats, but do you really know how they work in your body? In this episode, I’m chatting with Udo Erasmus, an expert in biochemistry, genetics, nutrition, author of "Fats that Heal, Fats that Kill," and Co-founder of Udo’s Choice line, and we’re getting into why these fatty acids are game-changers for your health. Udo shares how using oils the right way can improve everything from your energy to reducing inflammation—and even boost athletic performance. We’re also clearing up some common misconceptions about plant-based proteins and omega-6 fats that you won’t want to miss. We also get into Udo’s incredible life story, from being a WWII refugee to becoming a global leader in health and nutrition. His innovative approach to oil production and commitment to healing through nutrition has changed lives globally. Udo also shares his spiritual awakening and how it fuels his passion for helping others achieve optimal health. By the end of the episode, you’ll be ready to make simple yet powerful changes that can profoundly impact your well-being. And hey, if you’re going through perimenopause, I’ve got something special for you. My new product, Estro Balance Mastery, is designed to help with those pesky hormone swings, brain fog, and night sweats. It’s got all the good stuff—like flaxseed extract and green tea—to help you feel like yourself again. Head over to metabolicblueprint.com/pod10 for 10% off your first bottle, and let’s get through this together! Key Takeaways: [05:17] Feeling unsafe inspired a lifelong quest for understanding. [08:09] Realization: everything sought externally is internal. [10:04] Life is in everyone; actions reflect on Christ. [14:59] Omega 6: essential yet potentially harmful nutrient. [16:11] Consider using organically grown seeds, and minimize pesticides. [20:31] Developed system to protect oil from contaminants. [25:27] Balance omega-3 intake; excessive consumption impairs health. [28:26] In vitro studies differ from human trials. [34:32] Health benefits from a plant-based, organic, fresh diet. [35:56] Seeds contain comparable or higher protein than meat. Memorable Quotes: "I developed a blend that is properly balanced so you cannot get hurt because I'm trying to help people. I don't want to make something that can actually hurt them. So that's why I moved away from flaxseed, and that's why we made a blend. And in the blend, the ratio between two omega 3 and omega 6 is perfect because omega 3s have more health benefits because they're missing in so many people." — Udo Erasmus "They have never told you that there's damage done to those oils by industry, even before you fry them and correct even more. And that the fact that they've been damaged and you get all these damaged molecules hasn't made the news. So people don't know. And the people who write these books have done half their homework. They see the research, they say there are problems. Instead of blaming the damaged molecules for the problems, they're blaming an essential nutrient that you have to have for every cell in your body." — Udo Erasmus Links Mentioned: Estro Balance Mastery (Get 10% OFF first order): https://metabolicblueprint.com/pod10/ Connect with Udo Erasmus: Website: https://udoerasmus.com/ Instagram: https://www.instagram.com/UdoErasmus Facebook: https://www.facebook.com/theudoerasmus/ LinkedIn: https://linkedin/UdoErasmus Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
What's the secret to better health during menopause? It might just be glutathione, the body’s master detoxifier. Dr. Gina Nick, a Naturopathic Physician, President Emeritus of the California Naturopathic Doctors Association, and Founder of HealthBridge Newport, joins me to explain why glutathione is a game-changer, especially for women navigating perimenopause and menopause. We talked about the limitations of typical oral supplements and explored some exciting alternatives like IV, nebulized, and topical forms—oh, and you’ll definitely want to hear about her innovative glutathione pixie sticks! Beyond detoxification, Dr. Gina also shares how glutathione works wonders alongside other essential nutrients, like magnesium glycinate and vitamin C, to help balance hormones and clear that pesky brain fog. If you’ve been feeling a bit off lately—maybe struggling with sleep or energy—this episode is all about practical tips that can make a real difference in your everyday life. From enhancing energy levels to calming your mind, our conversation is filled with key takeaways. It’s time to take charge of your well-being with the right detox and nutrient strategies. And hey, if you’re finding it hard to get a good night’s sleep lately, I’ve got something special for you. I’m sharing my FREE E-book, A Woman's Guide to Kick-Ass Sleep, packed with tips tailored just for you. If you’re ready to uncover the secrets to restful nights and waking up refreshed, check it out at https://bit.ly/4cblYcT. Your dreamy sleep is just a click away! Key Takeaways: [03:32] Career in naturopathy: research, politics, education, and collaboration. [07:55] Glutathione: a tripeptide crucial for detoxification and overall health. [10:00] Detox needs amino acids, not juice cleanses. [16:24] Genetic mutations make glutathione essential for toxin exposure. [19:47] Daily use of glutathione helps alleviate symptoms effectively. [20:53] Supports insomnia, immunity, brain health, and recovery. [26:01] Glycine enhances glutathione, aids detox, and promotes calm. [28:38] Increase dosage gradually; start with a smaller kids' pack. [31:50] Developed a purification program for menopausal women. [33:36] Group support boosts diet program effectiveness. Memorable Quotes: "But at the end of the day, we have to be realistic and look at what's going to give our patients the biggest bang for their buck. That's going to be as safe as possible, that's going to work to help them with their symptoms and prevent problems. And that's where I see with glutathione in particular, using it more on a daily type basis." — Dr. Gina Nick "Glutathione being super important for detoxification and also for hormone balance in women dealing with symptoms of menopause, whether it's foggy thinking, insomnia, hot flashes, low sex drive, all of those things, dry skin, et cetera, low energy." — Dr. Gina Nick Links Mentioned: FREE E-book “A Woman's Guide to Kick-Ass Sleep”: https://bit.ly/4cblYcT Best Daily Ever (Get 15% OFF first order): https://bestdailyever.com/ref/106/ Connect with Dr. Gina Nick: Website: https://drgina.com/ Instagram: https://www.instagram.com/drginanick/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
You might not realize it, but detoxing estrogen is a big deal when it comes to your health. In this episode, I’m breaking down how the foods you eat—especially those rich in plant compounds like resveratrol and sulforaphane—can really support your hormone pathways and help your body detoxify. I also talk about how your gut health (yep, your microbiome) plays a key role in estrogen metabolism and why making smart food choices can have a long-lasting impact. I’ll also share how the Nrf2 pathway helps protect you from estrogen-driven cancer growth. Plus, we’re getting real about how regular exercise, hormone replacement therapy (HRT), and specific nutrients can lower your breast cancer risk. I know this stuff can feel overwhelming, but I’m breaking it all down into easy-to-understand tips you can start using right away to support your liver and keep your hormones in check. If you’ve been feeling a little off lately, I’ve got you covered—take my FREE Hormone Quiz to find out what’s going on with your body. Just head to https://bit.ly/3wNJOec. Oh, and don’t forget to grab my FREE E-book "Mastering the Pause" at guide.hormoneshelp.com—it’s packed with real-life strategies to help you navigate menopause like a pro! Key Takeaways: [04:16] Low hormones linked to higher cancer risk. [09:14] Focus on healthiest genetic pathways. [10:18] Methylation and COMT control. [14:13] Estrogen metabolism and cancer risk. [19:29] Body fat’s link to breast cancer. [21:18] Estrogen levels and genetic processing. [25:37] Exercise and diet boost detox and balance. [28:15] Phytoestrogens help; alcohol raises cancer risk. [31:33] Microbiome insights via metagenomics. [34:13] Gut microbes impact estrogen. [38:18] Aging, cell errors, and cancer risk. [40:43] Support estrogen and progesterone replacement. [44:51] Hormones may protect against osteoporosis. [47:15] Lack of studies doesn’t mean no risk. Memorable Quotes: "Because the reality is, if we lived long enough, much like other mammals, we will eventually grow cancer cells because the cell sort of gets a software error as it replicates. It's just what can happen as you age." — Dr. Betty Murray "There's a decreased risk for all lung cancer, colon cancer, breast cancer, ovarian cancer, endometrial cancer if you are on hormones, and stay on hormones if you're a menopausal woman." — Dr. Betty Murray Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec FREE E-book “Mastering the Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
As we get older, it’s not just our schedules that keep us up at night—our bodies have a way of making sleep harder to come by, especially during menopause. Today, I’m talking with Dr. Dan Gartenberg, better known as Dr. Snooze and the Founder of SleepSpace, about all things sleep. He’s got some fascinating perspectives on why sleep becomes such a challenge as we age and, more importantly, what we can do about it. From at-home sleep tests to practical tips like cooling your body down and creating the perfect sleep environment, we’re covering it all. Dr. Snooze doesn’t just talk theory— he’s been fully immersed in sleep research and has found some surprisingly simple solutions that can make a huge difference. We’re chatting about how sleep apnea shows up differently in women, the real impact of sleep medications, and why hormone changes can leave us tossing and turning. If you’ve been having trouble getting a good night’s sleep, this episode is full of tips and tricks to help you feel refreshed and more like your old self again. Oh, and before you go, if you’ve been feeling a little “off” lately, your hormones might be trying to tell you something. I’ve got a FREE Quiz you can take to find out what’s really going on and get a personalized report—just head over to https://bit.ly/3wNJOec. And if you’re navigating menopause and looking for real, practical tips, don’t forget to grab my FREE E-book, Mastering the Pause, at guide.hormoneshelp.com—it’s full of natural strategies to help you feel more balanced. Key Takeaways: [03:23] PhD in applied psychology, fatigue prevention research. [07:59] Women may be underdiagnosed with upper airway resistance. [12:15] Many patients report restless sleep and arousal. [15:02] Hormonal and anatomical factors affecting women's sleep. [18:59] Technology harms sleep, but optimization methods exist. [23:04] Menopausal sleep issues: hormonal imbalance, possible treatments. [24:17] Women, menopause, sleep problems, hormone regulation, ebook. [28:21] Core and limb temperature difference aids sleep. [33:13] Using Westper patches and Oximeter for sleep apnea. [35:00] Consider using this device for sleep improvement. [38:37] Alcohol and Ambien disrupt sleep; consult a doctor. Memorable Quotes: "There's probably a huge underdiagnosed population of women that are in perfectly good shape, but because of the anatomy of their airway, and it's like a smaller physique, oftentimes they have these dips of around 2%, which is technically not a hypopnea, but it's upper airway resistance. And so possible symptoms include snoring, being overweight is a factor." — Dr. Dan Gartenberg "You're basically getting this misaligned zeitgeber, which is the nerdy sleep scientist's way of saying your environmental cues are messing with your biological cues, and that's why you're not sleeping well. So that's the picture of how technology has hurt us. But I know I'm 100% confident, and I have some data to show that we can use sound, light, and temperature to optimize every human sleep every single night." — Dr. Dan Gartenberg Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec FREE E-book “Mastering the Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/ Connect with Dr. Dan Gartenberg: Website: https://sleepspace.com/ Instagram: https://www.instagram.com/doctor.snooze/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
If you’re ready to upgrade your vision, you’ll want to hear what Holistic Vision Coach Claudia Muehlenweg has to share. In this episode, Claudia reveals how menopausal women can naturally improve their eyesight without relying on glasses or contacts. She explains how simple habits like blinking, natural sunlight, and using your peripheral vision can boost your eye health and shares screen-time strategies to protect your vision in a tech-heavy world. Her personal story of overcoming childhood vision challenges is inspiring and shows the powerful connection between mental, emotional, and physical vision health. Claudia breaks down the key elements you need to know if you’re worried about eye strain, screen exposure, or age-related vision changes. With over 20 years of experience helping people see clearly without corrective lenses, she’s packed this episode with actionable tips. From understanding the role of screen use to the importance of peripheral vision, this episode equips you with practical tools to reduce dependency on glasses and sharpen your sight naturally. Don’t forget to take my FREE Hormone Quiz if you’ve been feeling off. Discover what’s really going on with your hormones and get a personalized report—visit https://bit.ly/3wNJOec. Plus, grab my FREE E-book, A Woman's Guide to Kick-Ass Sleep, to uncover the secrets to sound sleep after 40 at https://bit.ly/4cblYcT. Your best sleep and vision await! Key Takeaways: [05:23] Not wearing glasses improved Claudia’s vision strength. [07:02] Presbyopia causes near vision decline in the forties. [10:39] Monovision: one eye for distance, one for near. [14:26] Astigmatism is linked to postural habits and computers. [17:59] Vision can improve unexpectedly in natural environments. [20:18] Improved vision by noticing daily task effects. [23:36] Morning sunlight benefits circadian rhythm, sleep, and eyes. [28:17] Tunnel vision from focusing on central vision. [29:24] A client's brain couldn't process open road travel. [32:54] Nearsightedness is linked to feeling safe in close-up. [36:29] Fovea lutea: sharp vision, macular degeneration effects. [39:17] Relieve dry eyes with a palming relaxation technique. [42:50] Holistic vision coach with wellness guides online. Memorable Quotes: "People do not think about their peripheral vision. I said it's just basically more. The word for visual acuity means how sharp you see, right? 2020 or whatever. But there's so much more in vision. There's the peripheral vision, the binocular vision, how the eyes work together, the night vision, the color vision, all these things have to work together to give you optimal vision." — Claudia Muehlenweg "When you go on your next walk, notice when you go up, it seems like the room goes down. Obviously, you are the one moving, but it's that sensation that everything is always fluid and moving. And that might initially be when you're staring, when you're used to that strain with the glasses that might feel very unsettling. But the more you can relax into that, the better your vision will get." — Claudia Muehlenweg Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec FREE E-book “A Woman's Guide to Kick-Ass Sleep”: https://bit.ly/4cblYcT 10 Computer Eye Strain Hacks Guide: https://www.naturallyclearvision.com/computer-eye-strain-hacks-1 Connect with Claudia Muehlenweg: Website: https://naturallyclearvision.com/ Instagram: https://www.instagram.com/holisticvisioncoach/ Facebook: https://www.facebook.com/ClaudiaMuehlenweg LinkedIn: https://www.linkedin.com/in/claudiamuehlenweg/ YouTube: https://www.youtube.com/c/BatesvisionLosAngeles Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/ Produced by Evolved Podcasting: www.evolvedpodcasting.com
Are you feeling overwhelmed and exhausted? Discover how to break free from stress and exhaustion with expert advice from Dr. Tricia Pingel, renowned as the Adrenal Whisperer. In this episode, Dr. Tricia reveals practical strategies for managing stress, balancing hormones, and reclaiming your vitality during menopause. Learn how the imbalance between your nervous systems impacts your health and explore actionable tips for a more balanced life. Dr. Tricia dives into the effects of stress on your body and how it can lead to serious health issues, including diabetes and heart disease. She shares insights on nourishing your body, choosing the right supplements, and the power of mindfulness and genuine human connections. This episode offers both professional guidance and personal stories to help you thrive during menopause. Don’t miss out on transforming your health! Take my FREE Hormone Quiz to pinpoint your hormonal imbalances and get a personalized report. Plus, grab your FREE E-book, "Mastering the Pause: The Guide to Menopause Mastery," to navigate your menopausal journey with confidence. Start feeling like yourself again—visit https://bit.ly/3wNJOec for the quiz and download your guide at guide.hormoneshelp.com. Key Takeaways: [03:51] Being mindful of cortisol's impact on health. [09:20] Inattention to details caused by stress and adaptation. [16:17] Technology connects and disconnects, impacting nervous systems. [17:38] In-person interaction and community are important. [21:54] Minerals and nutrition are crucial for balanced health. [23:47] Identifying top medications linked to cortisol impact. [29:31] Conscious change in mindset transforms therapeutic massage. [30:33] Intention, presence, and self-care in daily life. [35:37] Prioritizing self-awareness over rushing, scolding behavior. [38:16] Reduce stress: be present, and engage in community. [41:45] Nutrient-dense food is key for health. [44:40] Address the root causes of insomnia before treatments. [46:32] Proper supplements are essential for personalized body repair. Memorable Quotes: "At some point you just realize, wait a minute, there is something here that we're not paying attention to, and that is the impact of the hormone cortisol on the rest of our body — on our digestion, on our blood sugar management, our energy production, our sleep, our mood, our hormones — and how these external stressors in our life that we just power through ultimately cause stress inside our body and we end up just stuck in it and it takes us down." — Dr. Tricia Pingel "One of the biggest stressors that I find that most people don't pay any attention to is this little cell phone thing that we carry around in our pocket all day long, and it beeps and it buzzes." — Dr. Tricia Pingel Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec FREE E-book “Mastering the Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/ Total Energy Reboot 5-Day Challenge: https://drpingel.simplero.com/page/558319-total-energy-reboot-5-day-challenge?ref=53115-bettymurray&track_al=wJyoVtExRcpz6mtgswcEawWo Connect with Dr. Tricia Pingel: Website: https://drpingel.com/ Instagram: https://www.instagram.com/drpingel/ Facebook: https://www.facebook.com/DrTriciaPingel LinkedIn: https://www.linkedin.com/in/tricia-pingel-nmd/ YouTube: https://www.youtube.com/c/DrTriciaPingelNMD TikTok: https://www.tiktok.com/@drtriciapingel Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Think about reclaiming your hormonal balance with a simple addition to your wellness routine—inositol. Dr. Herman Weiss, a renowned OBGYN and expert in hormonal health, shares his insights on how this powerful supplement, combined with targeted nutrition and exercise, can transform your menopausal journey. Learn how specific diet choices, strength training, and even Pilates play a pivotal role in managing not just menopause but also PCOS symptoms, making this episode a must-listen for those seeking natural ways to enhance their well-being. Dr. Herman breaks down the connection between gut health and hormone metabolism, revealing how a balanced microbiome is key to maintaining metabolic harmony. With over two decades of experience, he discusses the often-overlooked issue of insulin resistance in women, especially those with PCOS, and how it impacts overall health. His practical advice and cutting-edge research provide a clear path for those struggling with hormonal imbalances to take control of their health through informed, holistic choices. If you’re ready to start working on your hormones naturally, don’t miss out on the chance to receive 10% off your order. Visit metabolicblueprint.com/pod10 and take the first step towards balancing your hormones today. Key Takeaways: [05:02] Many women are unaware of shifting healthcare dynamics. [08:54] Addresses weight issues and recommendations for post-meal exercise. [11:47] Advocating for patient-centered care and holistic interventions. [13:23] Insulin regulates glucose levels to protect the body. [18:04] PCOS, hormones, health risks, and women's concerns. [22:37] Eating broccoli and curbing insulin response. [25:18] Emphasizes the importance of lifelong medical care. [26:24] Exercise, sleep, and mindfulness for overall wellness. [31:10] Innovative supplement created with patented unique combination. [34:06] Common ground in microbiome research. [36:22] Infertility treatments, inositol improves IVF success. [39:11] Prevention over treatment; habits to improve health. [44:23] Persist in goals and good habits for longevity. Memorable Quotes: "One of the roots, the causes of PCOS is insulin resistance, and the spike in the insulin causes the spike in the LH and the LH worsening the insulin resistance and the weight, and she doesn't ovulate. So what you have to do is, after you eat, ten to 20 minutes in the hour after you eat, do some sort of activity, not a full cardio or strength, anything, whether it be bodyweight, squats, lunges." – Dr. Herman Weiss "Continue in that goal and continue in that direction and don't get discouraged with setbacks and don't get discouraged with not say, failures, but everything is temporary. Change that mindset. Make good habits, because that's what's going to carry you." – Dr. Herman Weiss Links Mentioned: Get 10% Discount: https://metabolicblueprint.com/pod10/ Connect with Dr. Herman Weiss: Website: https://provationlife.com/ Educational Blogs: https://provationlife.com/blogs/education Instagram: https://www.instagram.com/hweissmd LinkedIn: https://www.linkedin.com/in/herman-weiss-md-mba-687a427/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
When menopause symptoms start creeping in, you don't have to suffer in silence—there are natural remedies that can bring relief and balance. Today's episode dives deep into herbal solutions like black cohosh, dong kuai, wild yam, red clover, vitex, and sage, exploring how they can alleviate hot flashes, mood swings, night sweats, and more. Discover the powerful benefits of balancing your hormones naturally and learn about specific products designed to support you during this transition. Plus, I'll share exclusive insights on products like Menobalance Mastery and Progest Mastery for effectively managing symptoms. Don't miss out on this episode that could make your journey through menopause smoother. For those looking to master their menopause journey, download my FREE E-book, Mastering the Pause: The Guide to Menopause Mastery at guide.hormoneshelp.com, and gain practical, natural strategies to regain control of your well-being. If you're ready to start balancing your hormones now, visit metabolicblueprint.com/pod10 for a 10% discount on your order. Your body deserves the best, and I’m here to help you achieve it naturally. Key Takeaways: [06:29] Black cohosh helps reduce menopause symptoms. [09:04] Black cohosh and dong kuai aid menopause. [13:26] Red clover & rheumania are used for menopause symptom relief. [14:35] Vitex stimulates cells and balances hormones naturally. [20:00] Using estrogen in skincare for anti-aging effects. [23:46] Product for menopause transition, non-prescription alternatives. [25:52] Explore products, take quizzes, and embrace menopause. Memorable Quotes: "So that's one of the areas that we don't talk about enough. But vaginal dryness, painful sex, or what's called genital urinary symptoms of menopause or syndrome of menopause are very serious issues, not only from an intimacy standpoint but from a chronic UTI standpoint." – Betty Murray "I wanted to make sure that we had a combination of nutritional supplements that allowed, you know, my clients, my community to have products that could help the transition and beyond all the way through menopause and post-menopause, so they can feel better, but they don't necessarily have to be on prescriptions." – Betty Murray Links Mentioned: FREE E-book “Mastering the Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/ Get 10% Discount: https://metabolicblueprint.com/pod10/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Struggling with perimenopausal symptoms like weight gain, irritability, and sleep issues? You're not alone, and understanding how your body processes estrogen could be the key to finding balance. In today's episode, I dive into the science of estrogen metabolism and reveal the nutrients that can help manage those wild hormonal fluctuations. From exploring the three main estrogen metabolism pathways to the impact of genetics, get ready to learn the steps to take control of your hormonal health. Discover the power of star ingredients like broccoli seed extract, flax lignans, calcium d-glucarate, and DIM. These nutrients, found in supplements like Estro Balance Mastery, play a crucial role in modulating estrogen production, aiding detoxification, and supporting gut health. I also touch on the importance of stress management and natural progesterone support as vital components of a balanced approach before considering hormone replacement therapy. If you're ready to tackle perimenopausal symptoms with science-backed solutions, this episode is for you! Don't miss out on practical tips to balance your hormones and feel your best. Plus, take my FREE Hormone Quiz at https://bit.ly/3wNJOec to discover your personalized hormone imbalance and get a free report. And if you're eager to start working on your hormones naturally, visit metabolicblueprint.com/pod10 for a 10% discount on your order! Key Takeaways: [03:15] Perimenopause symptoms vary, lasting 8-16 years. [07:19] Perimenopause weight gain analysis. [12:48] Hops, citrus bioflavonoids, and nutrients help reduce estrogen. [16:06] Hormone imbalance explained. [18:12] Calcium d-glucarate supports estrogen disposal in the gut. [20:14] Dim can lower estradiol, be cautious. [26:33] Replace progesterone, high/therapeutic doses through therapy. [30:12] Manage stress and balance hormones for perimenopause. [31:16] Ways to improve perimenopausal symptoms and hormones. Memorable Quotes: "One of the things that the research is pretty clear on is it's not just about the hormones you make. It's about how you excrete and get rid of your hormones because we also have environmental chemicals that mimic hormones in the body. So they basically come in and disrupt your own hormones. So we've got a lot of hormone activity that may or may not be ours. And depending on how we're wired genetically, we might be good at clearing those things out, or we may not be as good." – Betty Murray "I don't think everybody on the planet has to be on hormones, but I do think most women are candidates for hormones, and it's worthy of exploration if you've done everything naturally and it's still not working." – Betty Murray Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec Get 10% Discount: https://metabolicblueprint.com/pod10/ Perimenopause Support Bundle: https://metabolicblueprint.com/product/perimenopause-support-bundle/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
As women, especially during perimenopause and menopause, stress can really do a number on our hormones. But the good news is, mother nature has provided us with some incredible tools to help mitigate the effects. Today, we uncover how adaptogenic herbs like Ashwagandha, Rhodiola, and Ginseng, along with key nutrients such as B5, can help balance your cortisol levels and manage stress. Discover how these natural remedies support your adrenal function and provide a holistic approach to hormone harmony. I'll also share insights into how prolonged stress can mimic starvation in our bodies, leading to weight gain and insulin resistance if left unchecked. But don't worry, I’ll cover simple strategies you can implement to keep your blood sugar stable and your energy levels humming. Don't miss out on this informative and empowering episode that equips you with tools to stress less and feel your best. And if you’re feeling off, take my FREE Quiz to discover if your hormones might be out of whack. Visit https://bit.ly/3wNJOec to uncover what's really going on and get your personalized hormone imbalance report today! Plus, enjoy a 10% discount on the products discussed on today's show to for natural solutions at metabolicblueprint.com/pod10. Key Takeaways: [03:31] Modern lifestyle stress leads to high cortisol levels. [09:06] Monitoring cortisol levels to assess adrenal function. [12:43] Body system unity, hormone imbalances, supplements use. [16:35] Adaptogens aid in stress regulation and modulation. [17:46] Study suggests Rhodiola ginseng reduces cortisol levels. [22:30] Rilora and magnolia bark reduce cortisol and calm stress. [26:31] Poor dietary habits and stress impact blood sugar. [29:06] Berberine enhances glycemic control and insulin sensitivity. [33:34] Key ingredients for blood sugar control product. [34:12] Adrenal health, nutrients, and balanced energy advice. Memorable Quotes: "Your adrenal function, your stress response, is one of the primary important hormonal responses of the body. And I always say that our response to stress is really our body's survival mechanism." – Betty Murray "When your blood sugar is all over the place, it drives cortisol up, which makes you insulin resistant, which makes you break down more muscle, which makes you more likely to store fat, and it's also going to result in less high-quality energy. Your brain is going to feel it because your brain is one of your primary users of glucose." – Betty Murray Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec Get 10% Discount: https://metabolicblueprint.com/pod10/ Adrenal Support Bundle: https://metabolicblueprint.com/product/adrenal-support-bundle/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
As women over 40, we face unique challenges in our health and wellness journeys, particularly when it comes to fat loss. Navigating the journey of fat loss over 40 can feel like tackling a maze of misinformation. In today's episode, I’m cutting through the noise and delivering straight facts to empower your wellness journey. Get ready to uncover the truths behind common myths about weight loss during this transformative stage of life. Expect to learn why traditional high-protein, low-carb diets, and intense exercise regimes might not be the best fit for you. Tune in as I tackle six pervasive myths that cloud our understanding of fat loss for women over 40. From debunking the necessity of excessive protein consumption to clarifying the impact of large meals on insulin, I’m separating fact from fiction. Gain insights into the roles of hormones like estrogen, progesterone, and insulin in your weight loss journey. Plus, I discuss the importance of essential nutrients and how to tailor your approach to your unique metabolic changes. This episode is packed with actionable steps that will help you navigate weight loss and embrace a healthier lifestyle. Understanding your body's needs is crucial, and I’m here to guide you every step of the way. Ready to find out if your hormones are out of whack? Take my FREE Quiz and discover your personalized hormone imbalance. Visit https://bit.ly/3wNJOec to take the hormone quiz now and start feeling like yourself again. Key Takeaways: [03:22] Hormonal changes after 40 and dietary impact. [08:45] Excessive protein can lead to insulin rise. [11:36] Focus on high protein, low carb diet. [16:07] Work out at right intensity, watch overtraining. [19:20] Carbohydrates, proteins, fats: different effects on the body. [23:47] Reconsider high protein, carbs, and exercise approaches. [27:26] Estrogen and progesterone's roles, fluctuations, and balance. [32:44] Body fat affects period onset and hormones. [34:34] High insulin levels decrease sex hormone-binding globulin. [37:00] Excess hormones linked to weight gain issues. [40:15] Ovarian aging compared to an empty ketchup bottle. [43:17] High insulin levels cause fat storage after meals. Memorable Quotes: "I tell people all the time, if you're planning on eating a Krispy Kreme, you better be running with it. Because the body, in the absence of need, when we have insulin coming up, it's going to take that glucose and it is going to store it as fat." – Betty Murray "Cutting carbs and high protein doesn't always work for everybody. Same thing when we look at exercise. If we're doing high intensity and we're working out like a mad woman, we may be excessively catabolic, we may be creating higher stress chemistry, and we may actually be driving the body to try and store more fat, because we're stressing the body out." – Betty Murray Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Can you change the adult brain? Join Dr. Tommy Wood, as we delve deep into the nuances of cognitive health and the preservation of neurological vigor during the aging process. Dr. Wood challenges the prevailing notion that cognitive decline is an inevitable consequence of growing older, thanks to the remarkable adaptability of the adult brain. Comparing neuromuscular and cognitive development, we’ll talk about how the brain thrives on challenges or skill development like reading or dancing. We’ll also touch on the importance of comprehensive blood testing in assessing and maintaining neurological health, emphasizing the critical role of biomarkers such as HbA1c, iron status, vitamin D levels, homocysteine, and omega-3 index. Also, don't miss out on my FREE E-book, “Mastering The Pause: The Guide to Menopause Mastery”! This is the FIRST and only research-driven guide that exposes the underlying triggers of hormonal symptoms and provides the guidance you need to restore balance and sail through this season of life. Download your copy at: https://bit.ly/3wr2i4q Key Takeaways: [00:04:26] From Couch Potato to Neuroscience and Performance Consulting [00:10:52] Assessing and Tracking Brain Function Over Time [00:14:14] Essential Blood Tests for Long-Term Health Monitoring [00:19:42] Juggling Education, Business, and Patient Care [00:26:41] Optimizing Brain Health Through Diverse Cognitive Activities [00:29:58] The Importance of Arts and Physical Education in Development [00:32:25] The Misuse of Biomedical Devices and Data Interpretation [00:35:59] Debating the Impact of Wearables on Stress and Health [00:37:44] Alcohol's Impact on Health and Brain Volume [00:43:17] Optimizing Brain Health Requires Balanced Omega-3s and B Vitamins Memorable Quotes: “We've been told this story that you can't change the adult brain, which is just completely untrue. The way that we develop the brain in the first place is by trying things out. And that could be language skills, motor skills, social skills, and it's that effort and failure to learn new things that really drives and crafts the brain. But we stopped doing that as adults. So it's not that we can't do it, it's usually just that we don't do it.” -Dr. Tommy Wood “You don't need to do everything so you can kind of focus on something that you really enjoy, and it's beneficial to you because each of those are actually ticking multiple boxes at the same time. Just start with one of those broad skills that we know uses large, numerous parts of the brain and start there, hopefully something that you enjoy as well, because then you're more likely to stick with it.” -Dr. Tommy Wood About Dr. Tommy Wood, BM BCh, PhD: Dr. Tommy Wood is a neuroscientist, elite-level professional nerd, and performance consultant to world-class athletes in a dozen sports. He is the author of the forthcoming book FUTURE PROOF YOUR BRAIN: Improve Focus and Cognition at Any Age (Harmony, 2026). He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington, where his laboratory focuses on brain health across the lifespan, including in babies born preterm, adults who experience brain trauma, and the confluence of factors that can affect long-term cognitive function and risk of dementia. Tommy has published dozens of scientific papers and lectured all over the world about brain health, metabolism, physical activity, and human performance. Alongside his career in medicine and research, Tommy has also been a performance consultant to professional athletes in multiple sports, including several Olympians and world champions, and helped to found the British Society for Lifestyle Medicine, the fastest-growing lifestyle medicine society in the world. Connect with Dr. Tommy Wood, BM BCh, PhD: Website: https://www.drtommywood.com/ Better Brain Fitness: https://betterbrain.fitness Better Brain Fitness Podcast: https://www.brainjo.academy/the-better-brain-fitness-podcast/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/