Menopause Mastery The Complete Guide to Hormone Balance: 5 Natural Pillars + How to Make Hormone Therapy Work
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Nov 27, 2025 Discover the FDA's groundbreaking ruling on hormone therapy and its crucial implications for women's health. Learn why menopause isn't a disease and how estrogen impacts your entire body. Betty shares five vital pillars for hormone balance: nutrition, sleep, stress management, exercise, and toxin reduction. Explore the importance of protein, fiber, and cruciferous vegetables for detoxification. Plus, find out how to optimize stress and exercise for better hormone health and when to consider bioidentical hormone therapy.
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Prioritize Protein To Preserve Metabolism
- Prioritize adequate protein: aim for roughly 100–120 grams daily with larger amounts at breakfast and dinner to support muscle and metabolism.
- Build muscle to preserve metabolism and glucose/fat usage, since aging reduces muscle-building efficiency.
Realism While Traveling: Imperfect But Intentional
- Betty Murray shares travel hassles: she spent nearly 100 days in hotels while raising capital and speaking, which forces imperfect food choices.
- She uses practical strategies like turning down dessert and choosing better options rather than expecting perfection.
Ramp Up Fiber From Real Foods
- Increase fiber toward ~35 grams daily, prioritizing fruits, vegetables, nuts, seeds, and legumes rather than fiber supplements.
- Use fiber to bind excess hormones and toxins, support the microbiome, and promote elimination via stool.