Menopause Mastery

Dr. Farah Sultan, MD is double board certified in family medicine as well as functional and regenerative medicine, and she has trained and worked in three continents including the UK, India and US. She is medical director and CEO of Vitality Wellness and MedSpa, and is the founder of Mandala Method. She is also an international award winning speaker and expert in sleep and hormone balance, and has helped thousands of women regain their sleep, energy and youthfulness without the use of addictive prescription medications. Dr. Farah sits down with Certified Nutritionist Betty Murray to discuss sleep and sleep issues. She dives into the complex relationship between changing hormones during menopause and losing sleep throughout the night, as well as how to preserve and improve sleep quality without prescriptions or melatonin. Takeaways: [3:34] Why sleep problems are so prevalent in women [5:15] Dr. Farah's experience with increasingly restless sleep patterns as she has aged [6:50] The 'feedback loop' - hormone balance gets worse as sleep gets worse [8:25] Why circadian rhythm is one of the most important sleep hygiene issues to correct, and how to regulate it [12:25] How controlling certain factors in your environment like light levels and temperature can improve the amount of deep, restful sleep you get [16:49] The role that the hypothalamus plays in keeping us awake at night [22:49] Dr. Farah's methods for checking and prescribing hormones to patients [26:32] Smalls adjustments, including changing eating habits and consuming lavender or magnesium supplements, that can improve quality of sleep Mentioned in This Episode: Free masterclass with Dr. Farah: Stress, Health, Hormones and Causes of Belly Fat Twitter: "No matter how hard you're trying, if you're not sleeping well, that could really be harming your natural surge of growth hormone which occurs during deep sleep." "There are many other things you can incorporate into your daily schedule that can help up the parasympathetic and vagal tone, and that can really make a difference." "There are so many things we can do proactively in our forties so that we don't end up in our eighties with dementia."

Murray speaks about the final three common myths surrounding weight loss in women after age 40, with an emphasis on the roles that mitochondria and the "fat switch" in our bodies play during menopause and when combined with esstrogen. Murray also explains what the polyol pathway is and how its function to protect us from starvation can prevent women from losing weight. Takeaways: [2:30] Why mitochondrial depletion can cause women during and after menopause to suffer. from symptoms such as low energy, tiredness, and more difficulty doing intense exercise. [4:21] Murray discusses the process of fat burning in mitochondria, and how estrogen plays a role. [5:26] How estrogen may affect the production and creation of mitochondria to influence weight gain as hormones fluctuate. [7:18] Studies done on rats have shown that with a normal estrogen cycle they have enhanced mitochondrial function, but loss of estrogen causes that to decrease. [8:17] Effects of the mitochondria becoming "screwed up" during menopause. [10:08] The "fat switch", aka uric acid, and the potential correlation between higher levels of uric acid and health conditions such as diabetes. [14:02] Potential explanations for why women have an increase in uric acid in their bodies during menopause, and how it relates to the "fat switch". [16:11] Murray describes the polyol pathway, which our bodies can use to protect us during times of starvation and is amplified as we get older. Mentioned in This Episode: Hormone Reset Quiz Twitter: "There is a radical difference, all the way to the inside of the cell, between men and women. And particularly as we go through those hormone shifts, that disparity becomes greater." "Our mitochondria are messed up. They don't work as well as they used to because our hormone estrogen is changing."

Murray dives into 3 more myths about weight loss in women after age 40, focusing on the connection between the thyroid and hormones and how the complex relationship may make it difficult to find out what's really going on if you're struggling with weight loss. Murray also discusses why fertility issues are linked to stress hormones and the effect of stress hormones such as cortisol on your weight loss journey. Takeaways: [2:33] How your hormones influence each other and combine to create a symphony [4:58] Ways that Cortisol and other stress hormones impact weight and bodily responses to stress [9:45] Long term effects of cortisol on weight gain [10:35] Adrenal fatigue and being stressed constantly can increase excess cortisol, causing adrenal dysregulation [11:57] Severe adrenal dysregulation causing negative effects like being "wired and tired" all the time [15:25] The link between fertility issues and stress [17:32] The complex relationship between thyroid problems and stress, and why stress may actually be the underlying factor causing them [20:32] Gluconeogenesis, aka the body producing glucose from the liver to utilize it as fuel [23:40] The importance of treating the body as a system working together, because many issues related to thyroid and hormones are interrelated Mentioned in This Episode: Hormone Reset Quiz Twitter: "The hormones are a symphony. We have a director of the show and we have a conductor." "A lot of times the fertility issues people run into may very well be related to their stress response." "If my adrenals are playing tribal music, and my thyroid thinks it needs to be playing a waltz, my body is going to, through the pituitary and hypothalamus, downregulate thyroid." "Thyroid issues play with cortisol, and play with estrogen, because they all work together."

Betty dives into 3 more myths about weight loss in women after age 40, this time tackling the ways that estrogen, testosterone and progesterone can combine and interact with other hormones like insulin to impact weight gain in your forties and beyond. Betty also speaks about the potential dangers of over supplementing hormones like progesterone, and how it can throw your body out of balance. Takeaways: [2:40] Discussing the different functions of the estrogen hormones estradiol, estrone, and estriol [4:01] Production rate of estrogen hormones decreases in your forties, causing women go through perimenopuase and menopause [4:38] Progesterone counterbalances estrogen to enable fertility and pregnancy [6:54] Progesterone begins declining quickly in your forties, causing fertility issues [8:19] Explaining the role of androgens, aka male hormones and how they play into the creation of estrogen hormones [11:00] How increasing body fat can lead to insulin resistance and affect aspects of sex hormone production [13:24] Explaining how being put on progesterone supplements in your forties may cause insulin resistance and resulting weight gain [17:15] The importance of considering progesterone, estrogens and testosterone levels and how insulin interplays with these hormones when dealing with excess weight gain Mentioned in This Episode: Follow Betty Murray @bettymurrayphd on social media, including Facebook, LinkedIn, and YouTube Twitter: "All of those hormones, the luteinizing hormone and the follicular stimulating hormone, come from the pituitary and kind of tell the ovaries, 'Go' - it's the coach" "Usually by the time we hit our forties, progesterone has nosedived" "Sex hormone binding globulin, think of it this way: it's the taxi cab that drives testosterone around" "To some degree, almost all of us have some level of insulin control that is aberrant or abnormal."

Did you know that your genes can tell you everything from why you procrastinate to the best ways to motivate yourself? Kashif Khan is the founder and CEO of The DNA Company, which has redefined function genomics testing for the better. In this episode, you'll learn what genes are, why they're important, and how you can use DNA testing to support your personal health. The fact is, DNA testing can help you create a map of yourself so you can deal with the root cause of issues and move forward in your life with a clear direction. Because as Kashif explains, once you know WHY your body works the way it does, you can turn most health issues around fast. Key Topics/Takeaways: Kashif tells his personal health story and shares why he went into this field. Why female hormone health needs more support in modern healthcare. Kashif takes you through his research and what it shows. The differences between The DNA Company and other genetic testing companies. The 6 main categories of genetic testing. How to maximize your DNA for anti-aging and longevity. Where to Find the Guest: TheDNACompany.com @mrkashkhan Memorable Quotes: "Without really understanding how we're wired. We can't really always move forward and get better." (5:37, Betty) "Once you start doing the right thing, which is not the same for everybody, what's the right for you, you can not only prevent, but you can actually reverse disease." (9:57, Kashif) "I like to describe genetics as kind of a foundation. Like you're building a foundation of a house." (10:23, Betty) "We're not trying to mask illness, we're trying to prevent it from happening altogether." (12:16, Kashif) "You need to understand why it happened. Then you deal with the why that gets rid of the problem." (34:51, Kashif) Connect with Betty Murray Certified Nutritionist & Functional Medicine Certified Practitioner CEO & Founder, Living Well Dallas Functional Medicine Center Website Living Well Dallas Hormone Reset Betty Murray Socials Facebook Instagram

When most people think about hormonal changes, they picture menopause. But the fact is that your hormones can affect you at any age! Today, Betty speaks with Dr. Deborah Matthew, AKA "The Happy Hormone Doctor." Dr. Deb authentically shares her story of suffering for years with hormonal imbalances, and how she found healing and stepped into her role as a doctor. She'll walk you through the nuances of hormonal imbalance, and how to know if you might have one. By the time you're finished with this episode, you'll know whether hormone replacement therapy is the right choice for you, as well as some alternatives! Key Topics/Takeaways: Listening to your body's natural intuition. What to do when your body doesn't take you seriously. The types of hormones and how they impact you. The link between hormones and cancer. Hormones and vaginal health. How hormone imbalances can hold you back. Where to Find the Guest: DrDeborahMatthew.com IsItYourHormones.com @drdebmatthew Memorable Quotes: "For the last 15 years, I've been helping men and women get their hormones back in balance so that they can get their life back and feel like themselves again." (6:19, Dr. Deb) "I want other women to know that if you don't feel normal, there's something wrong. And if your doctor's not really taking you seriously, you don't give up because it's possible to feel like yourself again." (7:10, Dr. Deb) "I think women need to embrace that deep feeling that we have, that sort of inner knowing and intuition that I'm not going crazy. What's going on in my body is true." (11:38, Betty) "I believe that we all deserve balanced hormones. (13:47, Dr. Deb) "Being on birth control pills, when you're 19, like that's kind of one thing, which is a whole nother topic, but by the time you're 49, it's probably not the best choice." (21:39, Dr. Deb) Connect with Betty Murray Certified Nutritionist & Functional Medicine Certified Practitioner CEO & Founder, Living Well Dallas Functional Medicine Center Website Living Well Dallas Hormone Reset Betty Murray Socials Facebook Instagram

Cynthia Thurlow, NP is the CEO and founder of Everyday Wellness Project and an international speaker. Her second TED talk, "Intermittent Fasting: Transformational Technique" has been viewed over 12 million times, and she has had 20 years of experience in all aspects of functional medicine including cardiology and emergency medicine. She is also a globally recognized expert in intermittent fasting and nutritional health, and has been featured on ABC, Fox 5, KLTA, CW Medium, Entrepreneur, and the Megyn Kelly Show. Thurlow joins Certified Nutritionist Betty Murray to speak about her own experiences with intermittent fasting in herself and others and the most common mistakes that beginners make when fasting for the first time. She also breaks down the most common misconceptions surrounding fasting and its relationship to the way our bodies process food. Takeaways: [4:24] Differences in fasting methods between men and women. [7:24] Why fasting during the luteal phase requires extra effort and may not be for everyone. [9:26] Thurlow explains the importance of protein and carbohydrate intake at certain times in the menstrual cycle. [11:28] Clearing up misconceptions about simply not eating vs. fasting. [14:56] Ghrelin's role in fasting and helping to suppress hunger. [18:38] Discussing Metabolic Syndrome and why most Americans are not metabolically flexible. [21:41] Common errors made by beginners to intermittent fasting. [26:49] How decreasing the intensity of exercise as you age can actually help your body. [32:04] Thurlow discusses the 45-Day program in her book and how it can empower you to take back control of your life through intermittent fasting. Mentioned in This Episode: Cynthia Thurlow TED Talk Cynthia Thurlow's new book Cynthia Thurlow Website Everyday Wellness Podcast Cynthia Thurlow Instagram Cynthia Thurlow Twitter Cynthia Thurlow Facebook Cynthia Thurlow Facebook Group Twitter: "Women and men can both fast, we just have to lean into the physiology piece to do it successfully." "It is not starvation, it is not counting calories, it is really about honoring the way our bodies are designed to thrive." "We have an increasingly metabolically unhealthy population, and that is directly with foods we choose to eat and the food frequency with which we choose to consume them." "We really have to understand our relationship with food in order to fast successfully." "You want to be consuming high quality food - food in its most natural state if at all possible."

Are you making these weight loss mistakes? Betty is starting a new series sharing the 12 lies, myths, and bullshit that's said to women over the age of 40 about how to lose weight and get a strong body composition. In this first part of the series, Betty will give you the first 3 myths and introduce you to what you need to do differently now that you are 40 or older. She'll share with you tips that she's used over the last 17 years to help her clients lose weight, regain their energy, and eat more freely. Time to snack on some brain candy! Key Topics/Takeaways: The low carb and high protein diet. How excess stress causes the body to age more quickly. The problems around counting calories. Insulin and how it affects the body. What changes in the body once you turn 40? Connect with Betty Murray Certified Nutritionist & Functional Medicine Certified Practitioner CEO & Founder, Living Well Dallas Functional Medicine Center Website Living Well Dallas Hormone Reset Betty Murray Socials Facebook Instagram

Did you know that autoimmune conditions affect a whopping over 50 million Americans? In this episode, Betty speaks with functional nutritionist Margaret Floyd Barry about food sensitivities and their connection with autoimmune disorders and the thyroid. You'll learn why so many people are living with autoimmune disorders right now and how they develop in the body. Margaret will also take you deep into the topic of food sensitivity and will show you that there's more to it than just the food you eat. With the tips Margaret shares, you'll discover that small changes can dramatically alter your health as you age! Key Topics/Takeaways: The connection between gut health and the immune system. How gluten harms the system. What increases inflammation? Three things you could do right now to improve your gut health. Why soy and oils are problematic. Optimizing thyroid performance. Where to Find the Guest: EatNakedNow.com @margaretfloydbarry Get your free copy of The First Five! Memorable Quotes: "The immune system has basically two key functions, right? One is to protect us from pathogenic invaders and the other is a sort of internal housekeeping." (7:21, Margaret) "There's so many things in our modern world that are contributing to, or triggering our bodies to inflame." (13:15, Margaret) "You have to heal the gut at the same time as removing these food sensitivities, otherwise you are just getting one piece of the puzzle." (17:36, Margaret) "You're walking food. There is not a cell in your body that was not once food." (22:04, Margaret) "Symptoms are our body talking to us, and if they're speaking to us, we can keep kind of shutting them up, but they're just going to get louder." (34:19, Margaret) Connect with Betty Murray Certified Nutritionist & Functional Medicine Certified Practitioner CEO & Founder, Living Well Dallas Functional Medicine Center Website Living Well Dallas Hormone Reset Betty Murray Socials Facebook Instagram

Girls, it's time to take your power back! In this week's inspiring episode, Betty speaks with Nell Merlino, founder of Take Our Daughters to Work Day and Count Me In. Betty and Nell share their own realizations about being a woman in the workplace, and how far we've come when it comes to women's equality at work. However, you'll also hear that there's a long way to go. Today, many women hide behind a masculine facade to feel welcome in the workplace. But as you will learn from Nell, there's another way. By releasing shame and embracing your full femininity, you can walk through your professional life feeling empowered and confident. If you are one of the many women in the modern-day workforce, this episode will encourage you to change your story! Key Topics/Takeaways: The origin story of Take Your Daughters to Work Day. Where we've been and where we need to go when it comes to women's empowerment and equality. Examining the relationship women have with money and business. How Nell asking herself how she felt led to a new period of self-discovery. Why you should embrace your femininity and authentic self. The importance of releasing shame and putting yourself out there. Reconnecting with and acknowledging what you desire. Where to Find the Guest: NellMerlino.com @nell.merlino CountMeInRevival.org @countmeinrevival Memorable Quotes: "My focus, my purpose, and my great vision for all of us is that women are full equal players in the economy and in their whole lives." (6:13, Nell) Women that I observed and even experienced and did a little bit probably myself is this feeling that we had to sort of law our way into the room. We had to claw our way through people to try and get an opportunity for promotion. So sometimes there's a perception with somen that we're against each other, rather than with." (12:29, Betty) "What I learned more than anything was to be in charge of your money and your time. And then it's harder for people to knock you off your game." (19:57, Nell) "I think one of the things that women of my generation gave up is that we decided to present ourselves like a head in a box, that because we're so busy proving that we were as smart as men, that we knew what we were talking about, that we could not try." (22:43, Nell) "Sometimes you need a battering ram in order to see that you've got to transform. And maybe that's one of the positive things that came out of this entire pandemic." (28:40, Betty) "I would say to every woman listening, you need to congratulate yourself and we all need to acknowledge what we've been through this year." (52:38, Nell)