Menopause Mastery

Osteoporosis is a bone disease characterized by reduced bone density and quality, leading to weak and fragile bones that are more prone to fractures. While it is more common in women, men can also be affected. In this episode of the Menopause Mastery, I explore the various risk factors for osteoporosis and delve into some lesser-known factors that can contribute to bone loss. We'll explore the importance of calcium, vitamin D, and genetics in bone health. Discover the shadows cast by risk factors like sex hormone changes, aging, and lifestyle choices. Our exploration extends to the gut, kidneys, and estrogen metabolism, all woven into the fabric of bone vitality. This episode isn't just about listing risks—it's also a guide through the maze of digestion and nutrient absorption, emphasizing their role in maintaining strong bones. I also emphasize the need for a well-rounded approach to osteoporosis prevention and treatment, addressing lifestyle factors, genetics, and gut health. Whether you're currently dealing with osteoporosis or want to prevent it in the future, this episode provides valuable insights and strategies for maintaining strong and healthy bones. Key Takeaways: [00:03:00] Focus on Osteoporosis [00:04:20] Understanding Osteoporosis and Risk Factors [00:06:55] Hormonal Changes and Bone Health [00:08:40] Bone Density Peak and Decline with Age [00:09:25] DEXA Scans and Bone Quality Assessment [00:13:27] Nutritional Factors in Bone Health [00:16:51] Lifestyle Factors Affecting Bone Density [00:22:40] Genetic Implications in Osteoporosis [00:30:33] Estrogen Metabolism Genes and Bone Health [00:40:56] Kidney Function and Bone Metabolism [00:43:03] Malabsorption, Leaky Gut, and Osteoporosis [00:45:22] Recap and Preventative Measures Memorable Quotes: "Poor dietary intake, poor dietary function, and digestive function over time is going to cause a loss of bone mineral density as well, just because your body can't build something it doesn't get, right? Those nutrients are essential." – Betty Murray "The reality is even if you're at a point right now where you don't have it, your risks go up as you get older. So it is, even if it's not on the radar today, will eventually be on the radar later on." – Betty Murray Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep FREE Quiz: Your Hormone Imbalance Type Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Step into the holiday chaos with me on this episode of the Menopause Mastery, as I fearlessly navigate the frenetic gauntlet of commercialism that often engulfs the festive season. In a world where a quarter of our year is swept away by holiday chaos, I bring forth nuggets of wisdom to help you reclaim control and prioritize self-care amid the festive frenzy. Discover the art of reclaiming your time and well-being as I unveil insightful strategies for preserving your health, maintaining exercise routines, and safeguarding your sanity during the holiday whirlwind. Self-care isn't selfish—it's a vital component of navigating the holidays with grace and joy. So, join me as I encourage you to invest in yourself, ensuring you emerge from this season as the best version of yourself. As the festive lights twinkle, I also delve into the essence of menopause as a season of self-discovery and exploration. Uncover the layers of your passions and embrace the joy and fulfillment that await beneath. I'll guide you through harnessing your physical and mental health to live a purposeful, passionate life during this transformative phase. Tune in for an episode that transcends the holiday hustle—a beacon of wisdom, love, and self-discovery that will empower you to navigate the season with grace and purpose. Key Takeaways: [00:02:37] Christmas in a tiny apartment. [00:07:10] Calories and metabolism debunked. [00:11:40] The anticipation neurotransmitter dopamine. [00:13:36] Gluten-free stuffing and comfort food. [00:14:20] Mindful eating during holiday meals. [00:17:07] Family's desire to pull you off your diet. [00:20:01] Live with gratitude, be present. [00:23:18] Butter and flavor enhancers. [00:25:26] Prepare, pamper, and move. [00:27:57] Move and meditate. [00:30:20] Own your no, prioritize yourself. [00:33:17] Time is precious, prioritize love. Memorable Quotes: "I think that is super important also, is we want to live in gratitude because that's really what the holiday is about, is being grateful." – Betty Murray "Own your no means using no. No is a one-word sentence. You don't need to clarify it in any way. Right? So, if you get roped into making cookies for the PTA or roped into being the host of the holiday party for the entire street and you didn't want to do it, it's on you to say no. Right? It's not the other people's fault because the thing is, we get mad." – Betty Murray Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep Free Quiz: Find Out Your Hormone Imbalance Type Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Insomnia is a common sleep disorder that affects many individuals, especially women during the transitional time of menopause. It can have a significant impact on one's quality of life, causing fatigue, irritability, and difficulty concentrating. In this episode, I had the pleasure of interviewing Morgan Adams, a two-time breast cancer survivor and a Holistic Sleep Coach. Morgan shares her personal journey with insomnia and prescription sleeping pills, and how she overcame these challenges to achieve better sleep quality. We dive deep into topics such as creating morning and evening routines for optimal sleep, avoiding a negative relationship with sleep, and the profound impact sleep has on our overall well-being. Morgan's wisdom and guidance extend beyond just sleep, as she advocates for a holistic approach to well-being in all aspects of life, which includes looking at our diet, movement, routines, and circadian rhythm. By addressing all aspects of our health, we can truly thrive during menopause and beyond. Her resilience and passion shine through in this conversation, and I'm confident that her insights will resonate with you. To make this episode even more valuable, Morgan is offering a free mini course called the Sleep Reset Solution. This course provides actionable tips and strategies for those in the early stages of their sleep journey. Don't miss this insightful conversation that will help you conquer your battles with sleepless nights and create a more fulfilling life. Key Takeaways: [00:03:38] Sleeping pills and their side effects. [00:06:29] Nasty side effects of sleep drugs. [00:08:59] Prioritize sleep for overall well-being. [00:10:23] Sleeping pills and mortality rates. [00:12:39] Boosting circadian rhythm. [00:15:46] Bedroom environment and sleep. [00:19:40] Sleep anxiety. [00:20:28] Create a wind down routine. [00:22:17] Sleeping in separate rooms. [00:27:00] Sleep apnea in women. [00:28:33] Importance of holistic sleep coaching. [00:29:19] CBT-I for insomnia. [00:31:25] Sleep and accountability. Memorable Quotes: "And essentially when you're taking something like that, you're really at a space of sedation, not true sleep. It's changing the actual architecture of your sleep. So, you're not getting as much REM sleep. You're not getting as much deep sleep. And so, you don't feel quite as restored in the morning." – Morgan Adams "It's really tempting to regress to the behaviors that you know are not serving your sleep well. And if there's something called the Hawthorne effect, basically, when you know you're being watched, you typically will perform better. So, if you have a coach, a health coach, sleep coach, like looking in at your habits, every day, you're going to be more likely to really follow the recommendations." – Morgan Adams Connect with Morgan Adams: Website Instagram FREE Mini Course Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Ah, the holiday season. It's a time filled with joy, love, and... indulgence. Now, I know the holiday season can sometimes make us feel like everything goes off the rails when it comes to our eating habits. But fear not! This episode is perfectly timed to provide you with the tools and strategies you need to navigate this time of year with confidence and self-control. In this latest episode of the Menopause Mastery Podcast, we have the incredible Dr. Glenn Livingston on the show, and together, we tackle the nitty-gritty of binging, emotional eating, and how to regain control over our relationship with food. Dr. Glenn's expertise in psychology and his unique background makes this conversation an absolute must-listen. Dr. Glenn is a veteran Psychologist and a renowned expert in defeating cravings and creating a life of health, vitality, and passion. We had such an engaging conversation, delving into the psychology behind binging and emotional eating behaviors, and helping us gain a clear understanding of why we turn to food for comfort or as a coping mechanism. By unraveling the root causes, we can begin to address and overcome these patterns. Tune in to learn how to take charge of our eating habits and find balance during this challenging time. From mindful eating to creating healthy boundaries, you'll discover actionable steps to shut down those cravings and reclaim your power over food. Trust me, you don't want to miss out on the strategies Dr. Glenn shared to stay on track while still enjoying the festivities guilt-free! Key Takeaways: [00:03:05] Weight loss struggles and journey. [00:06:19] Addiction and food industry tactics. [00:09:14] Flipping the paradigm. [00:11:56] Hyper-palatability and excitotoxins. [00:13:11] Processed foods downregulate pleasure. [00:16:53] Cravings and food industry. [00:19:20] The problem with processed foods. [00:20:18] Take control of your food decisions. [00:25:46] Progress, not perfection in eating. [00:30:15] Dealing with communal eating. [00:31:26] Drawing boundaries for food. [00:33:53] Breathing techniques for relaxation. [00:36:32] Diet and lifestyle importance. [00:39:16] Overcoming cravings and finding hope. Memorable Quotes: "You eat processed foods all the time. It not only downregulates your ability to experience pleasure with food, it downgrades your ability to experience pleasure, period." – Dr. Glenn Livingston "We don't crave things we know we can never have. It's like giving a prisoner a life sentence. Eventually they lose hope because hope is a waste of energy. And in that situation, and the brain wants to conserve energy. So, if you know you really can't have it, the brain will stop craving it eventually." – Dr. Glenn Livingston Connect with Dr. Glenn Livingston: Website Instagram Facebook Podcast Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

In today's healthcare system, it is crucial for patients to view their medical and healthcare providers as partners rather than dictators. This shift in perspective allows for a more collaborative and personalized approach to healthcare, ultimately leading to better outcomes for patients. As women, we deserve the best care during our transformative season of life, the season of menopause. That's why I dedicated this episode to discussing the qualities you should look for in a provider who truly understands your unique needs and challenges. From their willingness to say "I don't know" to their commitment to research and coordination, I explore the essential traits that make a healthcare provider exceptional. Change is inevitable, especially in the world of medicine. In this episode, I also highlight how healthcare is constantly evolving and adapting to meet the needs of a changing society. It's crucial to stay informed and embrace these changes to ensure you receive the best care possible. Key Takeaways: [00:01:37] Different experiences of healthcare. [00:05:40] Authoritarian and dictatorial medical experiences. [00:07:01] Medicine as a customer service industry. [00:10:05] Informed consent and pressure. [00:12:49] Non-surgical alternative treatment. [00:15:58] Understanding medical jargon. [00:19:02] Functional medicine and systems biology. [00:23:15] Internal medicine as quarterback. [00:24:26] Choose a knowledgeable healthcare provider. [00:25:43] Electronic medical records frustrations. [00:26:24] Strong partnership with healthcare provider. [00:27:37] Medicine is in for an overhaul. Memorable Quotes "Because this is a customer service industry and you should be in partnership, right? So, a really good care provider is going to sit down and say, what goals are you looking to achieve? What things are important to you? And then share what they've find based on labs tests and all this other stuff and then start marrying their responsibility because we got to face it, your medical provider actually takes legal responsibility for your health care." – Betty Murray "Your provider should be able to have the strength and resolve in their own capacity and reality to say, I don't know. And either it's not something I'm great at, but maybe I can find somebody who is, or I can be a partner with you in that process." – Betty Murray Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Anger is often seen as a negative and destructive emotion. However, our special guest in this episode challenges this perception and argues that anger is actually a healthy emotion that should be embraced and understood. She encourages individuals, particularly women in the second season of life, the menopause phase, to recognize that anger is a valid and necessary emotion. Today, I had the pleasure of interviewing a renowned Psychotherapist, Bronwyn Schweigerdt, LMFT, who shares her insights and expertise on managing anger during menopause. We delve into the reasons behind anger, how to navigate it, and why it's important to address the underlying emotions causing it. Bronwyn's approach to therapy is truly unique. Instead of simply fixing people's problems, she aims to elicit the feelings we often bury deep inside ourselves. Rage, hatred, and anger - these emotions may be invisible, but they don't just disappear. She believes that by acknowledging and processing these emotions, we can unlock a path to mental wellness and even prevent the onset of mental illness. It's a powerful reminder that our emotions deserve validation and exploration. I'm truly grateful to have had the opportunity to speak with Bronwyn and share her invaluable insights with all of you. This episode is a must-listen for anyone looking to navigate their emotions, improve their mental well-being, and cultivate a healthier relationship with anger. Key Takeaways: [00:01:46] Eliciting hidden, powerful emotions. [00:03:52] Texas and southern women's emotions. [00:04:23] Embrace and validate your anger. [00:06:17] Suppressed anger affects mental health. [00:07:20] Our relationship with anger. [00:10:32] Depressive experiences. [00:13:31] Anger is a valid signal. [00:15:49] Unexpressed anger can cause trauma. [00:18:09] Betrayal and PTSD. [00:20:06] Expressing anger is empowering. [00:21:29] Resilience in the next generation. [00:24:44] Being our authentic selves. [00:26:51] Family communication and expression. [00:29:53] Podcast: "Angry at the Right Things." [00:30:16] The power of anger. Memorable Quotes "We're going to feel some anger. And that's a natural human response. So, there's no such thing as an angry person, just like there's no such thing as a breathing person. It's okay to be angry." – Bronwyn Schweigerdt, LMFT "Being true to ourselves, not betraying ourselves, it's going to piss people off. It is. And we're going to have to be okay with disappointing people. You know, a lot of us were raised, don't disappoint mom and dad, don't disappoint, don't disappoint. You know what? In order to be our authentic selves and not betray ourselves and therefore not be depressed and not be anxious, we're going to have to make some people mad." – Bronwyn Schweigerdt, LMFT Connect with Bronwyn Schweigerdt, LMFT: Angry at the Right Things Podcast Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Did you know that women make 87% of all buying decisions in the home, including health-related choices? As the primary decision-makers, we have the power to shape our family's health and well-being. In this episode, we shed light on the importance of women taking the lead in prioritizing health and making informed decisions to support the men in their lives in improving their health and well-being. I had the pleasure of sitting down with Dr. Tracy Gapin for this week's episode. He's a Board-Certified Urologist, renowned expert in men's health and performance, and the Founder of the Gapin Institute, the global leader in High Performance Health. As much as I love answering your questions about women's health, I realized that I needed to bring in an expert to shed light on the important topic of men's health. Dr. Tracy shares valuable insights and practical tips on how to support your man's health journey. We also dive into Dr. Tracy's journey into the functional medicine community and how he became passionate about helping men achieve optimal health. His expertise and enthusiasm are truly inspiring, and I know you'll find his story captivating. But that's not all! We also discuss the power of purpose and accountability, and how they can drive us to achieve our health goals. Dr. Tracy shares his thoughts on setting atomic habits and staying focused on our why. You won't want to miss these valuable nuggets of wisdom! And for all the ladies out there, Dr. Tracy offers advice on how to start a conversation with your husband about taking the next steps towards better health. We all know it can be challenging to broach this topic without sounding like a nag, but Dr. Tracy has some fantastic suggestions to make the conversation productive and supportive. Key Takeaways: [00:00:07] Testosterone levels decline with age. [00:05:37] Men's resistance to making changes. [00:06:11] Shifting men's health paradigm. [00:09:23] Advanced diagnostic testing and protocols. [00:13:01] Men's mental health crisis. [00:15:03] Testosterone levels and health. [00:17:48] Toxins and low testosterone. [00:21:21] Scheduling self-care and mindfulness. [00:23:36] Women's role in healthcare. [00:26:16] Men's health and telehealth. Memorable Quotes "But when their sexual performance starts to decline, suddenly they're willing to come in and seek help. And so, my emphasis, my priority, my focus when it comes to really shifting the men's health paradigm is to get men to think about it very differently and to take a very proactive approach." – Dr. Tracy Gapin "So that is my big why. And everything I do revolves around that. And every decision I make, is it in alignment with my why. And if it's not, then it doesn't belong in my life because it doesn't serve my higher purpose. And so, it helps me get grounded. It helps me really focus on my purpose and it helps drive me to do the hard things that you don't want to do." – Dr. Tracy Gapin Connect with Dr. Tracy Gapin: Gapin Institute Website Dr. Tracy Gapin Website Instagram LinkedIn FREE High Performance Health Handbook: Text HEALTH to 26786 Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Menopause is not a one-size-fits-all experience. We all have different needs and challenges during this season of life. Our special guest today emphasizes the importance of recognizing our unique circumstances and tailoring our approach to menopause accordingly. It's about finding what works best for us and embracing our individual journey. In this episode, I had the pleasure of speaking with Catherine Staffieri, an incredible individual who understands the challenges we face and is dedicated to helping people navigate the challenges of menopause. She is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense. Together, we delve into the topic of blood sugar and its impact on women's health during menopause and the importance of taking charge of our health before things go too far down the line. We discussed how we can prevent and navigate through menopause with grace and vitality. Catherine emphasizes the importance of personalized nutrition and exercise, highlighting that what works for one person may not work for another and the value of working with a Nutritionist to decipher data and make necessary changes. We also discuss the use of Continuous Glucose Monitors (CGMs) as a tool to gain a deeper understanding of blood sugar levels, and the significance of body composition, movement, and individual health factors in finding the best approach. Tune in to learn more about optimizing your health and vitality during this transformative season of life! Key Takeaways: [00:01:36] Blood sugar and CGMs. [00:03:47] Glucose monitoring and understanding. [00:05:29] Prevention is key for health. [00:06:39] Nutrition in preventative medicine. [00:09:35] CGM tracks health. [00:11:58] Glucose response to stress. [00:15:04] Wearing a CGM in a sports bra. [00:16:18] Higher fasting glucose levels. [00:19:44] Under eating and nourishment. [00:20:27] Personalized nutrition is key. [00:22:34] CGM and understanding our bodies. [00:23:39] Real-time data empowers lifestyle changes. [00:24:30] Hormone reader and data analysis. Memorable Quotes "If you're eating late at night, these kinds of things. That's not healthy. That means that the glucoses are floating around in your system, looking for a place to go, looking for a place to go. No one's using me. Nothing's happening. That's when we see that there's something wrong here." – Catherine Staffieri "So, we're here to help you take all of that data about your life and make your life better, like make you feel better, help you achieve your goals based on that data. And that's really, I think, the most powerful part of having a CGM on and having someone to guide you through that process." – Catherine Staffieri Links Mentioned In This Episode Website: https://www.nutrisense.io/ Instagram: https://www.instagram.com/nutrisenseio TikTok: https://www.tiktok.com/@nutrisense Free eBook "A Guide to Weight Loss Plateaus": https://www.nutrisense.io/ebook/complete-guide-weight-loss-plateaus Free eBook "A Beginner's Guide to PCOS": https://www.nutrisense.io/ebook/beginners-guide-pcos Website Living Well Dallas Hormone Reset Betty Murray Socials Facebook Instagram

As we wrap up Menopause Awareness Month, it's important to reflect on the challenges and opportunities that menopause presents for women. Menopause is not just a natural process; it is a medical health crisis that affects every aspect of a woman's life. From physical health to mental well-being, menopause has a profound impact on women's overall quality of life. Join me in this week's episode as I discuss the need to address menopause as a medical health crisis. I criticize the current approach of medicalizing menopause as a cognitive behavior therapy problem and emphasize the importance of understanding menopause as a physiological change and a sign of accelerated aging. I also argue that menopause is a public health crisis that requires attention from both the medical community and businesses, and highlights the role of the ovaries in influencing various body systems and emphasizes the need for interventions that go beyond symptom management. Let's break the silence around menopause and demand better solutions for women's health. It's time to invest in research and interventions that address the underlying hormone imbalances and improve our quality of life! Key Takeaways: [0:02:10] Frustration with the lack of comprehensive menopause apps. [0:03:28] Critique of the cognitive behavioral therapy approach to menopause. [0:05:01] Menopause as a medical health crisis. [0:05:40] Aging as a medicalized process and the need for research. [0:07:35] The economic impact of menopause on businesses and the workplace. [0:08:30] The impact of menopause on heart health, brain function, and metabolism. [0:12:18] Living past reproductive age is not natural. [0:12:47] Medicalizing menopause with band-aid drugs is not the solution. [0:13:49] The healthcare system needs to address the underlying problem. [0:14:30] The US has the worst healthcare outcomes and needs change. [0:15:02] Hormones affect personal and financial prosperity. [0:16:00] Menopause needs to be medicalized for research funding. [0:17:35] Businesses need to support women in menopause transition. [0:18:55] Menopause is a public health crisis, time for change. [0:20:23] Now is the time to step up and make a difference. Memorable Quotes "The truth is we suffer, and women suffer every day, and we suffer at work, we suffer at home, we suffer everywhere because it affects everything from productivity to well-being. And the truth is, what I was writing about in the Brains magazine is this is costing billions of dollars to businesses by ignoring it and by the medical system basically considering it a headspace problem for women and that you just need to learn how to think about it differently. " – Betty Murray "We have the ability to step in and change these things for women and make by 2030 women in this age group a real force to be reckoned with. And so, if you also are really frustrated by what you see in the world, now's the time to step up." – Betty Murray Links Mentioned In This Episode Brains Magazine Article: https://www.brainzmagazine.com/post/from-hush-to-highlight-menopause-and-its-role-in-the-21st-century-workplace Website Living Well Dallas Hormone Reset Betty Murray Socials Facebook Instagram

Feminine energy is a transformative power. If one looks at history and the history books, there are several powerful women who embodied feminine energy, and I believe there is a reconnection with feminine energy during menopause, a time for women to reflect on whether it is a time to give up or step into power. In this episode, I had the privilege of speaking with a remarkable woman, Mel Ross, who experienced a profound shift in her life and has tapped into her deepest desires during her second season of life - menopause. She shares her personal journey of feeling a shift in her experience during menopause. She didn't have the typical awful symptoms that many women talk about, but she felt like she was channeling valuable information and data. This newfound perspective prompted her to start her own podcast and embrace the extraordinary capacity women have during this season of life to create change in the world. It's a reminder that menopause can be a time of empowerment and growth. Mel is an Executive Mentor and Coach, working with leaders to drive successful transformation at an organizational level, and she encourages women to embrace the changes they experience during menopause and find avenues to create the change they want to see in the world. Whether it's pursuing a new passion, making a difference in their communities, or simply embracing their own personal growth, this episode reminds us that we have the power to create the life we desire. To make this episode even more valuable, Mel generously offers two special gifts for you - documents that share her morning and evening routines. These routines have been proven effective and have been used by her clients' time and time again. If you're looking to establish a routine that works and supports your goals, these resources are a must-have. I encourage you to listen to this episode and share it with your friends who might benefit from its wisdom. Together, let's spread the love and rise to new heights! Key Takeaways: [00:00:03] Feminine energy is power. [00:06:48] Opening up during menopause. [00:07:21] Embrace ancient wisdom and technology. [00:10:17] Getting older and getting stronger. [00:12:14] Reconnect with curiosity and possibility. [00:14:00] Small shifts for transformation. [00:17:16] Harness feminine energy for influence. [00:21:40] Time, energy, and attention management. [00:23:33] Time mastery and mindset. [00:29:45] Importance of morning and evening routines. [00:32:16] Waking up the spinal cord. Memorable Quotes "In terms of ancient wisdom, even when I was a really young child, there was an acknowledgement that the feminine power was real and to be respected by all, young and old and across gender." – Mel Ross "TEA Mastery, so T-E-A, time. energy and attention. And I think, for me, one of the things that I've realized is that T (time), prime energy and attention If we're able to, and actually every single one of us is able to master these elements, then what we're doing is we're giving ourselves the strongest foundations for thriving into the future." – Mel Ross Links Mentioned In This Episode Morning & Evening Routine: https://subscribepage.io/teawithmel LinkedIn: https://www.linkedin.com/in/melross1/ Instagram: https://www.instagram.com/modern.mindset.mentor/ YouTube: https://www.youtube.com/@melross1111 Website Living Well Dallas Hormone Reset Betty Murray Socials Facebook Instagram