Health Trip Podcast | Jill Foos Wellness

Deep sleep is crucial for changing your body composition, brain function, and overall health and well-being, but hormonal changes during menopause can make achieving it more challenging. In this episode, I discuss three strategies to consider when working on sleep during menopause and beyond. Together, these practices—avoiding alcohol, embracing morning sunlight, and removing electronics—can help menopausal women reclaim the deep sleep they need for optimal health.I discuss the effects that alcohol has on sleep, why removing electronics from the bedroom can help, and breakdown how early morning light exposure can significantly impact sleep. You may have heard about these strategies before, and in this episode, I dive deep into the why, and what to consider doing instead.Stay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

The menopause transition offers a unique opportunity to pause, reflect, and reshape what health and vitality mean to you. It’s not about chasing old ideals or adhering to outdated standards; instead, it’s about creating a personalized roadmap for thriving in every physical, mental, and emotional dimension. Whether navigating hormonal changes, rethinking your fitness goals, or exploring aspects of yourself you never gave much attention to, this episode offers you three ways to start a reimagined version of wellness.First, we’ll talk about building your healthcare dream team—a group of professionals who truly understand your goals and concerns. It’s about finding people who listen, collaborate, and empower you to take control of your health journey. Together, we’ll explore tips on assembling this team and why it’s essential to advocate for yourself in every interaction.Then, we’ll shift gears to cover the importance of embracing strength over striving for “skinny.” The conversation around fitness is evolving, and it’s time to prioritize function, energy, and resilience over societal pressures to shrink ourselves. And finally, we’ll delve into a subject that’s often overlooked but profoundly important: staying curious about your sexual wellness. From understanding how your body changes to exploring new ways of connection and intimacy, this aspect of health deserves as much attention and care as any other. Let’s redefine what wellness means to you with openness, curiosity, and a commitment to living fully.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

One of the team members to consider on your menopause journey is a preventive cardiologist. While your GP or internist may be ordering annual labs for you, they are not experts in lipidology. Most women will see their cholesterol increase steadily during the menopause transition and not have the proper labs taken to assess their cardiovascular disease risk, which is the leading cause of death among women (and men). That risk increases significantly after menopause. This phase of life brings not only physical and hormonal changes but also heightened vulnerability to heart disease. In this episode, we explore how menopause influences heart health and why it's essential for women to be proactive about their cardiovascular wellness. We discuss the hormonal shifts that affect everything from blood pressure to cholesterol. We will also discuss the impact of family history, and genetics and what labs and tests are crucial for assessing your risk. We discuss the ongoing debate over using estrogen as a tool for heart disease prevention versus statins. Dr. Martha Gulati, MD is a preventive cardiologist with a long, impressive list of accolades. To name a few, she is the Past President of the American Society for Preventive Cardiology, professor of cardiology at the Smidt Heart Institute at Cedars Sinai in Los Angeles, and the associate director of the Barbra Streisand Women's Heart Center. She holds the Anita Dann Friedman Endowed Chair in Women’s Cardiovascular Medicine and Research. She is the author of the best-seller, “Saving Women’s Hearts”. Her exceptional commitment to studying women and cardiac diseases has won her numerous awards and distinctions, including being named by Crain’s Chicago Business as one of Chicago’s Top 40 under 40. She was a co-investigator in the Women’s Health Initiative (WHI). She has published articles in peer-reviewed publications, including The New England Journal of Medicine, Circulation, and Journal of the American Medical Association (JAMA). If I continue going on about Dr. Gulati our time will be up! Let’s dig in.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Podcast Resources:IG: @drmarthagulatiWebsite: https://drmarthagulati.com/To locate a preventive cardiologist: https://www.aspconline.org/Stay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Did you know that less than 10% of the people who create New Year's resolutions successfully keep them? And, only about 30% of people even set them up to begin with. Most people tap out of their new healthy habit by the third week (23%). The most popular resolutions focus on exercising more, eating more nutritious foods, and losing weight. Midlife women are experiencing a variety of negative physiological changes, including weight gain, poor sleep, hair loss, increased anxiety, and so much more, due to hormonal decline. This past year menopause education and awareness have been a shining star to midlife women, physicians, and like-minded providers. Yet, so many women continue struggling to create healthy lifestyle habits once they leave their doctor's office and are on their own, living their reality. A wellness vision is a roadmap to help you create the path to follow to help you reach your goals. It's a long-term vision broken down into smaller pieces highlighting your character strengths, values, feelings, habits you want more of, and people who support you. It's time to put pen to paper and get to work, ladies. In this episode, I share the first three steps in creating your wellness vision, just in time for 2025. No more unfinished resolutions. Think about your 60s, 70s, 80s, and 90s. What do you see? Stay connected to JFW: Follow me on Instagram: https://www.instagram.com/jillfooswellness/ Follow me on Facebook: https://www.facebook.com/jillfooswellness Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands: https://us.fullscript.com/welcome/jillfooswellness Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here: https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Menopause brings to the table a variety of physiological symptoms, including gut health issues. Women in perimenopause start to experience increased constipation, diarrhea, gas, and bloating. Other signs that a woman’s gut health may be in dysbiosis are hair loss, skin changes like acne, joint pain, newly diagnosed autoimmune conditions, and weight gain. How many of you have tried different medications, diets, and supplements to heal your gut? It’s not normal to experience these gut health issues. It’s time to address your gut health so that you can focus on your fitness, sleep, nutrition, and optimal health outcomes as you transition through menopause and continue to enjoy your post-menopausal years. You will be post-menopausal for the next 20, 30, and 40 years of life, hopefully. How do you want to feel, live, and exist in your 70s, 80s, and 90s? Gut health plays a dominant role in your overall well-being. In this episode, learn how AI will play a role in assessing your gut microbiome's health through stool testing and the thousands of published papers on the gut microbiome. JONA's technology uses AI to drive a customer's personalized gut health protocol through lifestyle interventions, possible supplementation, and strains of microbes that may be beneficial to you. They have not developed a supplement line to use and have no intention to do so, which is something very unique to them. Their testing may take the guessing out and support you with personalized actionable steps to take to support better gut health and health outcomes.My guest today is Leo Grady, the founder and CEO of JONA, an AI-driven gut microbiome company. Leo is internationally recognized for his work to deliver AI in healthcare for 20 years at pioneering Bay Area startups (HeartFlow), multinational medical companies (Siemens), and, most recently, as CEO of Paige.ai. As CEO of Paige, Leo led the company to become an industry leader, internationally launching groundbreaking products and receiving the first-ever FDA approval for an AI product in pathology. Leo is currently CEO in Residence with Breyer Capital and Founder and CEO with Jona.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.To learn more about JONA:Website: https://jona.health/IG: @jonahealthFB: https://www.facebook.com/JonaHealth/Order a test and save $50: https://jona.health/products/microbiome-testStay connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Understanding risk factors is key to staying proactive about skin health during menopause. This episode examines how hormonal changes, such as decreased estrogen levels, may affect skin elasticity, immune response, and overall vulnerability to damage. We’ll highlight the importance of regular skin checks, recognizing warning signs like unusual moles or persistent lesions, and understanding how a history of tanning or sunburns can compound your risk.Finally, we’ll cover treatment options and actionable steps for reducing your risk and improving outcomes. From the latest advancements in skin cancer therapies to practical prevention tips—like wearing sunscreen, embracing protective clothing, and incorporating dermatologist visits into your routine—we provide a roadmap for maintaining healthy skin at every stage of life. My guest today is Dr. Neda Ashourian who is a double-board-certified Dermatologist and Mohs surgeon. Dr. Ashourian completed an internal medicine internship at Indiana University, a dermatology residency at Rush University, and a fellowship in Mohs micrographic surgery and cutaneous oncology at Northwestern Skin Cancer Institute. Before joining NWSCI, she was an assistant professor of dermatology at Northwestern Medical Faculty Foundation and the head of the department's dermatology services at Jesse Brown VA Hospital.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.To learn more about skin cancer:https://www.mohscollege.org/https://www.aad.org/Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Human papillomavirus (HPV) is a sexually transmitted infection that can affect women of all ages, including those in midlife. Over 42 million people are infected with the HPV virus in the US alone. At least 80% of sexually active women will have been infected with HPV at some point in their lives, and at least 4 out of every 5 women will have been infected by age 50. Most HPV infections clear up on their own within a couple of years, but high-risk HPV infections that persist can lead to cancer, including cervical cancer, cancer of the vagina, vulva, and anus in women. About half of all cervical cancer cases occur in women over 50, and more than 20% are found in women over 65. These cancers are rare in women who have had regular cervical cancer screenings before age 65. There are 4,000 deaths every year from cervical cancer and it is preventable. One issue is that many women who are past menopause stop seeing their OBGYNs on an annual basis, meaning that they are not continuing to be screened. My guest today will share an incredible amount of information on HPV, including how to strengthen our immune system to clear the virus, how our gut and vaginal microbiomes affect our immune system, the importance of micronutrient status on a cellular level, different protocols to follow to clear the virus, and what screening should look like for you. Mindfulness also plays a pivotal role in supporting menopausal women in clearing HPV and promoting overall health. Stress has been shown to weaken the immune system, making it harder for the body to combat persistent HPV infections. By fostering a calm state and reducing chronic stress, mindfulness practices such as meditation and deep breathing can enhance immune function, potentially aiding in the clearance of HPV. Additionally, mindfulness helps women cultivate greater body awareness and resilience during menopause, a time of significant hormonal and emotional changes. This holistic approach empowers women to take proactive steps in supporting their well-being, including prioritizing immune health. Consider this episode Part 3 in my mindfulness series as it relates to chronic disease and infections. Dr. Doni Wilson is a naturopathic doctor, professional midwife, clinical nutritionist, international speaker, and best-selling author of Master Your Stress Reset Your Health. For over 24 years, Dr. Doni has been in clinical practice and has raised awareness of the impact of stress and trauma on our health and how it is possible to recover and become resilient to stress. Dr. Doni suffered from migraines for many years, and in the process of solving them, she developed her Stress Recovery Protocol®. She has used her protocol to help thousands of patients overcome health challenges, including assisting women to clear HPV and prevent cervical cancer. Find out more about Dr. Doni's programs:Website: https://doctordoni.com/IG: https://www.instagram.com/drdoniwilson/FB: https://www.facebook.com/drdoniwilson/YouTube: https://www.youtube.com/user/DoniWilsonNDHPV 12 WEEK: https://dv296.isrefer.com/go/hpv12/JFWELLNESS/HPV workshop: https://dv296.isrefer.com/go/5day/JFWELLNESS/Stay Connected to JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

If you're a midlife woman, you've likely felt the impact of increased stress, especially during the transition through menopause. This phase brings a host of physical, emotional, and hormonal changes, making self-care and stress management essential. In this episode, we explore how mindfulness can serve as a powerful tool for grounding, self-awareness, and resilience, helping you navigate this period with grace and intention.Join me as I speak with Cami Smalley, a national board-certified health and wellness coach and the founder of Guided Resilience. Cami is the author of Mindful Pause: A Self-Care Guide to Resilience and Well-Being and has decades of experience supporting workplace well-being. She has worked extensively with Regions Hospital in St. Paul, MN, where she developed programs for employee resilience and provided support for individuals dealing with work-related stress, trauma, and lifestyle changes.Together, we discuss simple, actionable ways to bring mindfulness into your daily routine, covering science-backed benefits such as improved mood, enhanced body image, and reduced stress. We also touch on how mindfulness can positively impact midlife women's sexual wellness and self-discovery during menopause. Cami shares her expertise in Heart Math, an innovative approach to improving emotional well-being. Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Cami:Website: https://guidedresilience.com/FB: https://www.facebook.com/guidedresilience/IG: https://www.instagram.com/guidedresilience/Book: https://guidedresilience.com/mindful-pause/Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Menopause is this phase of life that brings about significant physical, emotional, and psychological changes, from hormonal shifts, and body composition changes, to sleepless nights and brain fog, and evolving family and work dynamics. Feeling overwhelmed or disconnected is easy, but mindfulness offers practical tools to help you regain balance, stay grounded, and navigate these changes with greater awareness and compassion. Mindfulness also supports women in prioritizing their self-care- you can’t help others unless you put on your oxygen mask first. In this episode, we explore simple mindfulness strategies that can fit into your busy day, helping you stay present and reduce anxiety through mindful breathing, body awareness, or cultivating self-compassion. The goal is to empower you to approach midlife challenges with calmness and clarity, rather than stress and reactivity. Your mindfulness equation, which is a personalized approach, is what will be sustainable for you as you move beyond menopause. By the end of this episode, you’ll have a toolkit of mindfulness strategies that will improve your well-being today and foster resilience and vitality for the years ahead. My guest today is Chris Vasiliadis, a fellow NBCHWC, who has her Master's in Education. She is the author of Ignition, A Professional Women’s Guide To Energized, Burn-Out Proof Living. I’ve just finished reading her book and learned so many new strategies to support my mindfulness practice in a way that feels good to me. She has some amazing stories to share, filled with examples of how mindfulness can fit it and support your longevity goals, including her own.Chris founded Priority Wellness in 2008. She has helped countless individuals energize their health, avoid burnout, and improve their performance. Choosing to prioritize her wellness after her multiple sclerosis diagnosis in 2005, Chris has been relapse-free for over 12 years. Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.Learn more about Chris:Website: https://prioritywellness.com/LinkedIn: https://www.linkedin.com/in/chrisvasiliadis/Stay Connected with Jill Foos Wellness:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Perimenopause is a transitional phase that marks the beginning of a woman’s journey toward menopause, often starting in the late 40s, but could start as early as mid-30s. As hormone levels, particularly estrogen and progesterone, begin to fluctuate, women experience a variety of symptoms, including weight gain. This weight gain is often due to hormonal changes that affect metabolism, insulin sensitivity, and fat distribution, particularly around the abdomen. This weight gain during perimenopause not only affects physical appearance and one’s confidence but also has important implications for long-term health and longevity. Increased abdominal fat is linked to a higher risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome, conditions that can significantly impact a woman’s quality of life and lifespan. Addressing weight gain during perimenopause is not just about aesthetics—it's about prioritizing long-term health. Making mindful, sustainable lifestyle changes can improve not only how women feel today but also enhance their overall longevity, supporting a more vibrant, healthy future. Health coaches can help you on your menopause journey to figure out what your unique health equation is, alongside your doctors. My guest today is Dr. Heather Quaile, a double board-certified, women’s and gender health nurse practitioner and advanced forensic nurse specializing in human trafficking and female sexual health. She is a thought leader and creator of the Just Ask podcast. Dr. Quaile is also trained and certified as a Menopause Society Certified Practitioner. Dr. Quaile has been working in all aspects of women’s healthcare for over 23 years caring for women of all ages across the health-illness continuum and recognized the lack of sexual health awareness not just in her community but in its providers. She founded, developed, and implemented her private practice The Sexual Health Optimization and Wellness (SHOW) Center. Her goal is to help guide patients through their healthcare journey and provide a range of services that address the biopsychosocial aspects of health, wellness, optimization, and sexuality. She is a Fellow of the International Society for the Study of Women’s Sexual Health (ISSWSH) and a Fellow of the American Academy of Nurse Practitioners. Medical Disclaimer: By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast. Learn more about Dr. Quaile: Website: https://theshowcenter.com/ IG: https://www.instagram.com/showcenterdrq/ FB: https://www.facebook.com/theshowcenter/ Stay in touch with Jill Foos Wellness: Follow me on Instagram: https://www.instagram.com/jillfooswellness/ Follow me on Facebook: https://www.facebook.com/jillfooswellness Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands: https://us.fullscript.com/welcome/jillfooswellness Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here: https://calendly.com/jillfooswellness/30-minute-zoom-consultations