Menopause Mastery

Stress is a well-known factor that can negatively impact the body, particularly in relation to insulin, metabolic function, aging, and sex hormones. Prolonged and relentless stress has been shown to accelerate aging and increase the risk of mortality.   But did you know that the way we perceive stress directly shapes its effects on our health? Imagine having the power to not only control stress but also harness its benefits. By shifting our mindset, we can rewire our body's response to stress, emerging stronger and more resilient than ever before. It's all about shifting our perspective and understanding that stress can be a positive force in our lives.   In this episode, we dive into the fascinating topic of stress resilience and how it can be our evolutionary advantage. Join me as we explore the importance of protecting our sleep and following our circadian rhythm, as well as the power of building strong connections with our community, friends, relatives, and even our furry friends!   Discover how rewiring our body's response to stress can make us more resilient and lead to a healthful life. I also discuss the concept of future self-thinking and how visualizing and connecting with our future selves can foster better decision-making, motivation, and personal growth.    Don't miss out on this insightful episode that will leave you with practical strategies to enhance your stress resilience and live a more fulfilling life. So, grab your favorite beverage, find a cozy spot, and tune in. I promise you won't be disappointed!     Key Takeaways: [00:00:09] The stress response and reframe. [00:06:25] The stress response as an evolutionary advantage. [00:08:02] Enhanced memory consolidation. [00:11:41] Prolonged stress response and health. [00:16:56] Perception of stress matters. [00:19:07] Perception and stress-related deaths. [00:23:28] High Intensity Interval Training and Depression Symptoms. [00:27:53] Cold therapy and stress response. [00:31:15] Heat therapy and anti-aging. [00:35:31] Protecting our little gut bugs. [00:40:41] The benefits of owning a dog. [00:43:11] Loneliness and social connections. [00:48:55] Learned helplessness. [00:51:41] Existence in the gap. [00:55:14] Future self-thinking. [00:59:22] Reframing memories for meaningful experiences.     Memorable Quotes "Our human stress response is a physiological response to perceived threats or stressors. And it has evolved, I say, as an evolutionary advantage because it helped us react quickly and effectively to dangerous situations, increasing our chance of survival." – Betty Murray   "That means we have people basically dying that it's based on their perception. So if we can change how we think about stress, it actually makes us healthier." – Betty Murray     Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram

Caregiving can be emotionally challenging. Today’s episode emphasizes the importance of acknowledging and addressing the emotional needs of caregivers. It highlights the lack of knowledge, accessibility, and capacity to navigate these emotions, leading to emotional distress and potential long-term consequences. Caregivers must prioritize their own well-being to provide the best care for their loved ones.   When we are caring for others, especially those close to us, it can be easy to neglect our own needs. As caregivers, we often put ourselves on the back burner and forget to schedule time for self-care. However, it's crucial to recognize that the decisions we make as caregivers have a significant emotional impact. Taking care of ourselves is not the same as saying no to extra work hours; it's about finding a balance and ensuring we are emotionally equipped to care for our loved ones.   Additionally, I touch upon the challenges of balancing work and self-care, especially for those who are juggling part-time jobs without proper compensation. While I don't have all the answers, I share my own experiences and struggles in finding the right balance and discuss the importance of prioritizing our physical, mental, and emotional health.    As caregivers, it's common to suppress our own emotional state in favor of focusing on the tasks at hand. However, neglecting our emotional well-being can have long-term consequences. It's crucial to allow ourselves the space and time to feel, process, and experience our emotions. By acknowledging and addressing our emotional needs, we can prevent these emotions from being pushed into our bodies and causing further harm.     Key Takeaways: [00:00:00] Caregiving and emotional well-being. [00:03:20] Caregiving for ailing parents. [00:06:22] Caring for aging population. [00:09:49] Unpaid family caregivers. [00:14:30] Women over 50's impact. [00:15:39] Caregiving and health risks. [00:19:13] Handling the grief of loss. [00:23:11] Self-care and stress management. [00:26:28] Bystander guilt and shame. [00:28:43] Social environments and community. [00:32:08] Healthcare system and caregiving challenges. [00:36:13] Reframing uncomfortable caregiving moments. [00:38:17] Spreading love and wisdom.     Memorable Quotes "So what it really means is we have to have self-care and we have to have mental breaks and we have to have a capacity to feed our or fill our own cup in order to fill somebody else's." – Betty Murray   "But I face the same challenges that you do, is that it's a struggle. It's a struggle to get self-care in all the time. And ultimately, we need to protect our physical and mental and emotional health. What that really means is that we have to put our own self first, which feels uncomfortable because that's where the shame and the guilt come up." – Betty Murray     Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram  

This podcast explores weight loss plateaus and offers strategies to overcome them. It discusses the concept of refeeding and restorative activities like yoga to support weight loss. The impact of sleep deprivation on metabolism is also explored. The chapters cover topics such as uric acid levels, glucose conversion to fructose, and the effects of sodium, exercise, and psychology on weight loss resistance.

Are you confused about which foods are actually good for you? Whether you're a plant-centric omnivore or a vegetarian, this episode will provide valuable insights into how certain food compounds affect our bodies and how to navigate their consumption.   As your host and a researcher, I am committed to providing you with valuable insights and knowledge that can empower you to live your best life during this transformative season of menopause. In this episode, we explore the truth behind goitrogens, phytic acid, and lectins - three compounds that have stirred up mixed reviews online.   You see, there's a lot of confusion surrounding these compounds, and it's my mission to shed some light on the subject. We'll explore their potential dangers and benefits, and I'll share my expert insights as a highly qualified Functional Medicine Practitioner. By the end of the episode, you'll have a clearer understanding of how these compounds can impact your health, particularly in relation to liver function and detoxification.   But that's not all! Throughout the episode, I'll also provide practical tips on how to integrate this knowledge into your daily life, making it easier for you to navigate your menopausal journey with confidence and vitality.   So, are you ready to uncover the truth about these food compounds? Tune in to Menopause Mastery and join me on this enlightening conversation.     Key Takeaways: [00:01:29] Goitrogens and confusion surrounding them. [00:03:39] Goitrogens and thyroid function. [00:07:55] Liver detoxification and glucosinolates. [00:11:09] Detoxification and nutrient wrappers. [00:14:30] The importance of iodine. [00:18:03] Phytic acid and plant defense. [00:23:07] Lectins and immune responses. [00:24:23] Leaky gut and autoimmune diseases. [00:27:06] Balance and variety in diet. [00:28:40] Healthy plate proportions.     Memorable Quotes "Goitrogen compounds are sensitive to heat, and they break down during cooking. This reduces their ability to interfere with thyroid function. So specifically boiling, steaming, or cooking vegetables reduces that effect. " – Betty Murray   "Iron is probably the most common because a vegetarian diet does not contain very much bioavailable iron. And so even though a food like spinach may have iron in it, it's not very well mobilized and utilized by the human body. And anemia is real as a concern, particularly in vegans, because iron is not well absorbed and not represented well in the vegan diet." – Betty Murray     Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram

Intermittent fasting is a popular approach to weight loss and overall health that has gained significant attention in recent years. One of the key aspects of intermittent fasting is that it promotes intuitive eating. This intuitive eating approach is a stark contrast to the constant struggle that many people experience with their eating habits. In this episode, I sit down with Gin Stephens, a Bestselling Author and an Expert in Intermittent Fasting, to discuss the power of intermittent fasting for women in their second season of life.   Gin's personal experience and expertise shed light on the transformative effects of intermittent fasting. She breaks down the misconceptions and provides valuable insights into how fasting can positively impact our health and well-being. Her refreshing perspective on body positivity resonates deeply. She reminds us that we are all beautifully unique and that embracing our bodies as they are is the key to self-acceptance and self-love. No more striving for a "perfect" body – it's time to embrace and celebrate what we've got!   Tune in to learn about the differences between a clean fast and a dirty fast, and how intermittent fasting can help you uncover your true passions and live your best life.    We cover everything from the best way to get to know your loved ones to how fasting can positively impact your physical and mental health during menopause. Gin’s knowledge and passion for this subject are truly inspiring, and I know you'll gain a wealth of wisdom from our conversation.     Key Takeaways: [00:00:00] Intuitive eating within intermittent fasting. [00:05:11] Body image and dieting. [00:07:21] Desperate attempts at weight loss. [00:12:23] Understanding the role of insulin. [00:15:13] The importance of insulin. [00:17:19] Taste and insulin response. [00:20:11] Increased autophagy and fasting. [00:23:03] Fasting clean challenge. [00:26:01] Slowed metabolisms and fasting. [00:29:03] Trusting your body's signals. [00:32:02] Body positivity and self-acceptance. [00:35:00] Dr. Oz and weight loss.     Memorable Quotes "All of that stuff going to a truly clean fast was so transformational for me that I just really wanted to share it with everybody. So that's really my life's mission. I just don't want people to fast. I want people to fast clean and see the difference between what they might have done before when they thought they were fasting and what the clean fast can really do for you." – Gin Stephens   "And my goal is for people to learn to appreciate their body, to learn to work with it and to know that we get a lot farther by loving our bodies than hating them." – Gin Stephens     Gin Stephen’s Links Website: https://ginstephens.com/community/ Podcasts: https://www.fastfeastrepeat.com/ http://intermittentfastingstories.com/     Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram

Are you looking to shed a few pounds? Learn how certain medications can actually help with weight loss! By curbing your hunger and reducing your food intake, these drugs can be a game-changer on your weight loss journey. Say hello to a healthier, happier you!   In this episode, I take a closer look at the function of these drugs and how they can help alleviate some of the symptoms associated with menopause. From reducing hunger to aiding weight loss, these medications can have a significant impact on our overall well-being.   I also take some time to address your burning questions and concerns, offering a more comprehensive understanding of the function of the drugs we discuss. It's brain candy at its finest! I truly believe that knowledge is power, and by exploring the science behind menopause, we can empower ourselves to create the most exceptional life on our own terms.   At Menopause Mastery, my mission is to empower women during this transformative season of life. This episode is dedicated to helping you tap into your deepest desires, harness your physical and mental health, and explore your true passions. I believe that by peeling back the layers, you can uncover exactly what you want out of life and create the most exceptional life on your terms.   Menopause is not just about physical changes, it's also about tapping into your deepest desires, exploring your passions, and creating the life you truly want. In this episode, I also delve into how you can harness your physical and mental health, and peel back the layers to uncover your truest desires. Get ready to make this season the best ever!   *Check out episode 26: https://menopausemasterypodcast.com/should-you-try-semiglutide-with-dr-amie-hornaman/     Key Takeaways: [00:00:27] Appetite suppressants and weight loss. [00:06:39] Weight loss and appetite suppressors. [00:07:14] Weight loss and diabetes drugs. [00:12:05] Estrogen and glucose balance. [00:17:01] DPP4 enzyme and celiac disease. [00:19:12] Genetic variability in DPP4 enzyme. [00:24:06] Muscle loss and weight loss. [00:25:37] Muscle loss and weight regain. [00:29:21] Drug-induced obesity and mental health. [00:33:00] DPP4 drugs require caution and monitoring. [00:35:22] Microbiome and weight gain. [00:36:58] Menopause mastery podcast.     Memorable Quotes "Weight loss and fat loss are two separate things. Weight loss is just a number changing on the scale. You went from 150 to 135. Fat loss is the loss of body fat because five pounds of fat and five pounds of muscle weigh the same, but five pounds of fat takes up a lot more space on the body, so it's more voluminous, it's less dense than muscle." – Betty Murray   "The other thing that I think is really important is we have to look at when you do things hormonally that radically change these hunger hormones like glucagon and ghrelin. What we often see is patterns of eating that are now what we would call disordered." – Betty Murray     Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram

Sleep is a fundamental aspect of our lives that often goes overlooked or undervalued. Many people believe that the key to a good night's sleep lies in external solutions, such as melatonin pills, sleep mattresses, or herbal supplements. However, what we fail to realize is that sleep is not a random occurrence; it is a carefully orchestrated process controlled by the laws of physics and influenced by the cues we receive from our environment.   In this episode, we had the pleasure of speaking with Roudy Nassif, a renowned Engineer, Health Entrepreneur, Light Expert, and Founder of VivaRays, where we delved deep into the fascinating world of sleep and energy, discussing practical tips and strategies that can transform your life.   Roudy's knowledge and expertise are truly remarkable. He has a unique ability to simplify complex concepts, making them accessible to everyone, even a three-year-old! We explored the impact of light on our sleep patterns, the importance of blocking artificial light at night, and how these factors can significantly improve our overall well-being.   But that's not all! We also touched on the topic of menopause and women's hormones, diving into the technical aspects while keeping it simple and relatable. If you're experiencing menopause or want to understand it better, this episode is a must-listen.   One of the highlights of our conversation was Roudy's personal journey with his mother. By introducing her to the power of blocking artificial light at night, he witnessed a profound transformation in her life. She regained her sleep, and with it, her energy, drive, and motivation. It's truly inspiring to see how a simple change can have such a profound impact.   We encourage you to tune in to this episode and discover the incredible insights Roudy has to offer. Whether you're struggling with sleep issues, seeking ways to boost your energy levels, or simply curious about optimizing your well-being, you'll find valuable takeaways in this conversation.     Key Takeaways: [00:00:22] Sleep by design. [00:06:07] Making a hard left [00:10:14] Farmers' lifestyle and health. [00:12:22] Artificial light and well-being. [00:17:09] Importance of circadian rhythm. [00:20:00] Protecting the first hour. [00:25:58] Blue light in nature. [00:27:18] Blue light and eye health. [00:34:39] Artificial light at night. [00:37:20] Boosting productivity with natural light. [00:41:34] Eliminating obstacles for optimal health. [00:43:14] Blue light blocking glasses. [00:49:01] Ethical sourcing and sustainable practices. [00:51:07] Hormones and sunlight impact. [00:55:13] Retaining blood for wisdom.     Memorable Quotes "The quality of the sleep that we get and how rested and energized we feel when we wake up the following morning is controlled by laws of physics. And the main force that control how well we sleep and how rested we feel when we wake up is the circadian force." – Roudy Nassif    "The problem is when we wake up and we blast blue light in our face from the phone or from an LED bulb, the bulb has a spike of blue light at 455 nanometers that is not balanced and proportionate with orange and red light. And this is where blue light becomes inflammatory." – Roudy Nassif   VivaRay FREE GIFT: https://vivarays.com/pages/ebook?utm_source=betty-murray&utm_campaign=menopause-mastery-podcast&utm_medium=referral   VivaRay Socials  Instagram https://www.instagram.com/electromagnetic_diet/  Instagram: https://www.instagram.com/vivarays/   Facebook: https://www.facebook.com/vivarays  LinkedIn: https://www.linkedin.com/company/vivarays/  Youtube: https://www.youtube.com/channel/UCNFEr3dKS105kjstvrXmMeg     Website Living Well Dallas Betty Murray   Socials  Facebook Instagram

Stress and trauma are often used interchangeably, but they have distinct differences in terms of their effects on the body and mind. Stress is a common phenomenon that most people experience in their daily lives. On the other hand, trauma is a more severe and long-lasting response to a distressing or life-threatening event. Unlike stress, trauma is not a normal response to everyday challenges, and it can have a profound impact on a person's mental and physical well-being.   Today’s guest, Dr. Aimie Apigian, a Double Board-Certified Physician in Preventative and Addiction Medicine, brings so much clarity to the table and argues that understanding the distinction between stress and trauma response is crucial for properly addressing and managing these experiences. She sheds light on the aspects of our bodies and minds that often go unnoticed but play a significant role in shaping our lives and helps us distinguish the unconscious forces that drive our actions and feelings, empowering us to gain clarity and control over our experiences.   Dr. Aimie's expertise lies in recognizing and addressing unresolved trauma, both big and small, that may be stored within us. She shares invaluable insights on the three essential ingredients required to heal trauma in our biology, body, and psyche. She doesn't just stop at theory; she provides practical steps to help us navigate the healing process. From understanding the biology of trauma to taking action towards healing, she equips us with the tools necessary to embark on our own personal journeys of growth and transformation.   If you're ready to peel back the layers, uncover your true passions, gain a deeper understanding of yourself, and embark on a transformative journey towards healing and self-discovery, this episode is a must-listen. Want to learn how to heal your trauma? Sign up now for the Biology of Trauma Summit HERE - Starts August 1st. Join now, so you don't miss it! Aimie's FREEBIE:  https://traumahealingaccelerated.mykajabi.com/steps-to-identify-and-heal-trauma-a-roadmap-for-healing-podcast-aff Learn about the summit here: https://drtalks.com/biology-of-trauma-summit/?uid=512&oid=50&ref=2351   Key Takeaways: [00:00:00] The trauma response in our bodies. [00:04:11] Shifting to non-traditional medicine. [00:08:02] The trauma response. [00:12:26] Triggers for trauma response. [00:14:42] Implicit memory and overwhelm. [00:19:09] Trauma response physiology. [00:23:07] Generational trauma and biology. [00:26:55] Processing experiences in the NICU. [00:29:07] Three major ingredients to heal trauma. [00:34:48] Completing trauma responses. [00:36:53] Healing trauma and biology. [00:39:02] Recognizing and addressing health conditions. [00:43:22] The biology of trauma.     Memorable Quotes "Stress is actually taking action. It's a very high energy state. It's that firefighter who's rushing towards the fire and can do some pretty miraculous superhuman feats because of the energy that's fueling that stress response." – Dr. Aimie Apigian   "I would want people to just see this as a massive opportunity for a different way of living life, that trauma work does not need to be this taboo thing that's shameful, that makes you a weak person, but actually it can look very different than traditional therapy." – Dr. Aimie Apigian      Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram  

Embracing flaws and finding our true selves is a powerful journey that many of us embark on as we navigate through life. In this episode, our guest, Kristina Mand-Lakhiani, Co-Founder of Mindvalley, a powerful life Transformation Coach, and the Author of the book "Becoming Flawsome," shares her insights on this topic.   The journey of embracing flaws and finding our true selves is a deeply personal one. It requires self-reflection, self-acceptance, and the willingness to let go of societal expectations. By embracing our flaws and living authentically, we can experience a greater sense of fulfillment and happiness in our lives. Kristina emphasizes the importance of reconnecting with ourselves and living authentically. She encourages listeners to let go of perfectionism and embrace their flaws, as it is through these imperfections that we find our true selves.   Kristina also talks about the power of embracing our unique talents and passions. She discusses the harmful habit of comparing ourselves to others, and how we can instead focus on our own multi-talents and explores the importance of harnessing our physical and mental health during the season of menopause, and how to uncover our true desires and live life with purpose.   Tune in as we discuss harnessing physical and mental health, exploring passions, and creating a fulfilling life during the menopause season.     Key Takeaways: [00:00:11] Comparison and unique talents. [00:05:25] Exploring identity and purpose. [00:07:12] Humor as a coping strategy. [00:12:19] Imposter syndrome breakthrough. [00:15:13] Negative body image [00:17:08] Perfectionism and self-acceptance. [00:20:55] Spreading love and rising together.     Memorable Quotes "Sometimes, you know, humor is the best way to deal with life's adversities. And if we are talking a little bit more seriously than according to classical psychology, humor is one of the mature coping strategies if you face adversity in life." – Kristina Mand-Lakhiani   "We are so fascinated with the idea that we have a talent that we are sometimes forgetting that we are multi-talented. And this was another key to the puzzle because it is not your particular talent that makes you the best in the world. It's a combination of your unique talents that makes you so valuable because the combination is what is unique, not the facet by facet." - Kristina Mand-Lakhiani   Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram

Today’s guest, Natasha Trenev is known as the mother of probiotics, has been a leader in the study of probiotics for healthy microbiota and has led lectures around the world, including Canada, Mexico, Australia, Singapore, Belgium, Amsterdam, and England. Her family has been in the yogurt and cultured dairy product field for 750 years, and she has been instrumental in introducing the category of Probiotic dietary supplements for human use to North America in 1980.   In this episode, Natasha discusses the importance of probiotics and the microbiome in maintaining optimal health and longevity. She emphasizes the need for healthy proteins to be produced in our bodies, as well as the role of probiotics in eradicating disease and improving immune and mental health. She also highlights the potential risks of new probiotic strains and the importance of informed consumers.   Natasha’s insights on probiotics and the microbiome are crucial for a healthy lifestyle. The importance of education and passing it down to the next generation cannot be overstated. With the increase in childhood disease, it is essential to take a closer look at our diets and the products we consume. By harnessing the power of women and educating ourselves on what we're buying, we can make significant strides towards a healthier society.     Key Takeaways: 00:03:50 Natasha’s background in probiotics 00:06:40 Co-opted into a quick fix symptom 00:08:45 The role of probiotics in immune health 00:11:00 Soil-based organisms and pleomorphic organism 00:13:10 Lack of diversity in the US microbiome and the illusion of multi-strain probiotics  00:14:45 Role of the microbiome in mental health and communication between the gut and brain 00:17:15 Manufacturing criteria for probiotics and the importance of a live delivery system 00:19:00 The problems with most probiotic capsules on the market 00:21:20 Importance of enforcing standards for fermented foods 00:24:20 Difference between truly fermented and souring  00:25:20 Role of microbiome in producing healthy proteins for cell health and longevity 00:28:45 Importance of safe bacteria and introduction of baby bacteria 00:31:25 Healthy microbiome meaning 00:32:45 Importance of Bifidobacteria Infantis for infant immunity and tolerance  00:37:00 The tragedy of treating symptoms without understanding the root cause 00:40:10 Importance of understanding the product being sold 00:42:10 Harnessing the power of women to change the world and nurture our families 00:46:05 The dangers of processed foods and juice bars 00:50:25 The need for proper education to prevent the chronicity of disease     Memorable Quotes "People thinking they're creating diversity by buying these multi-strain probiotics, it's an illusion. You know, it's just so wrong, biologically, microbiologically, and it's such a tactic for people to sell you thousands of labels made from the same base manufacturers." - Natasha Trenev   "Well, you know, as I said, I've been in this field 54 years, and one thing I learned about the bacteria that we have to be certain that they're completely safe. And that they've been in the literature and in the cultures for decades, if not centuries." - Natasha Trenev   “A a healthy microbiome means that it's supporting your immune system, and it's not by trying to create diversity by ingesting a lot of bacteria, actually the three bacteria I chose not only multiply your gastrointestinal tract, do the functions they're supposed to do, but stimulate.” - Natasha Trenev     Website Living Well Dallas Hormone Reset Betty Murray   Socials  Facebook Instagram