I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year. 
Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker.
In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements.
IN THIS EPISODE YOU WILL LEARN:

The physiologic changes that impact muscle health during perimenopause and menopause

The challenges of transitioning from an endurance athlete to a menopausal women

How Debra struggled with hormonal imbalances and inflammation during menopause

Some common exercise mistakes during perimenopause and menopause

Why recovery time between weight training sessions is essential

The importance of breathing and pelvic floor exercises 

The benefits of HiT training for women in midlife

At which times during the menstrual cycle should strength training be done?

Strength training and bone health for post-menopausal women 

The advantages of doing high-impact exercises on most days of the week

The merits of vibration training and infrared saunas for recovery and wellness

Supplements for muscle gain and recovery


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On her website  

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Previous Episode Mentioned
Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson

Welcome to the Everyday Wellness podcast with Cynthia Thurlow! Cynthia Thurlow is a nurse practitioner, author of the best selling book Intermittent Fasting Transformation: IF45, 2x TEDx speaker, with her second talk having more than 10 million views, and the host of Everyday Wellness Podcast. With over 20 years experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and women’s health, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness, so they feel empowered to live their most optimal lives. Her goal with Everyday Wellness is to help her listeners make simple changes to their everyday lives that will result in improved overall wellness and long term health.

Alternative Health

Health

Science

Nutrition

Health & Fitness

Life Sciences

I am excited to share AMA number eight with all our listeners today, where we dive deep into listener questions concerning sleep and HRV. 
In today's AMA episode, we investigate the physiology of sleep, also looking at changes that occur with perimenopause and menopause. We discuss supplements for better sleep, explore sleep hygiene and metrics for REM and deep sleep, examine melatonin and glycine, touch on heart rate variability, and review various gadgets beyond the Aura that can enhance sleep quality.
Join me for a comprehensive exploration of HRV and the benefits of better sleep.

IN THIS EPISODE YOU WILL LEARN:

Why middle-aged women experience poor sleep during perimenopause

Why sleep hygiene is essential, particularly during perimenopause and menopause

Which supplements help with better sleep?

The benefits of a low-carb or ketogenic diet for improving sleep quality

How HRT helps to induce better sleep 

The benefits of melatonin for improving sleep quality

Why deep sleep is essential for memory consolidation, improving the immune system, and overall health

Factors that could impact heart rate variability (HRV)

How to improve your heart rate variability (HRV)

Gadgets I have found helpful for sleep

Tips for improving sleep quality


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Resources:
Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP
Purchase myo-inositol
Purchase creatine

Research: 
Nocturia through the menopausal transition and beyond: a narrative review
The influence of high and low levels of estrogen on diurnal urine regulation in young women
Technically sleeping? A clinical single-case study of a commercial sleep robot

Ep. 359 Sleep, HRV, and Supplements for Perimenopause and Menopause with Cynthia Thurlow, NP

I am excited to share our fourth class in our informative Lipid Masterclass series today, with the esteemed Dr. Thomas Dayspring. Dr. Dayspring is certified in internal medicine and clinical lipidology and is a distinguished fellow of the American College of Physicians and the National Lipid Association. He brings a wealth of expertise to our discussion today.
In this class, we dive into lipid and lipoprotein dynamics during the menopausal transition, exploring the impact of estrogen on gut health and its effects on laboratory findings. We look at the differences between hyper absorbers and hyper synthesizers, sharing clinical insights on routine lipid panels that can let you know if you are one of those individuals. We talk about Boston Heart Testing, highlighting the impact of specific biomarkers on brain health lipids and lipoproteins, and we get into the staggering differences between the half-lives of peripheral cholesterol and brain cholesterol. We discuss lipid permeability across the blood-brain barrier, highlighting those at risk for brain health concerns as they age, and we reveal strategies for managing lipid abnormalities. We also focus on LP(a), an ApoB lipoprotein with potent atherogenic and thrombotic properties, and its implications regarding calcific aortic stenosis. 
I am sure you will find this enlightening conversation with Dr. Dayspring invaluable. There is one more class yet to come in this masterclass series. Be sure to listen in!

IN THIS EPISODE YOU WILL LEARN:

How cholesterol absorption in the gut increases in perimenopausal women

How hyper cholesterol absorbers tend to have elevated HDL cholesterol

The impact of phytosterols on cholesterol absorption

When should hyperabsorbers consider treatment?

What research has shown regarding the differing effects of estrogen on brain health for older versus younger menopausal women

What happens if a statin crosses the blood-brain barrier?

How cholesterol synthesis relates to cognitive impairment 

The importance of understanding LP-PLA2 test results

How Lp(a) levels in women tend to fluctuate, particularly during menopause

Should women with heart disease consider hormone replacement therapy?

 
Bio:
Thomas Dayspring MD is a Fellow of the American College of Physicians and the National Lipid Association certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia to serve as an educational director for a nonprofit cardiovascular foundation until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise, he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years, he was an Associate Editor of the Journal of Clinical Lipidology. He received the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association, and he serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.

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Connect with Dr. Thomas Dayspring

On Twitter (@DrLipid)

On LinkedIn

Ep. 358 Lipid Masterclass: Impact of the Menopausal Transition with Dr. Thomas Dayspring

Today, I am thrilled to connect with Dr. Nick Bitz, a renowned naturopathic physician specializing in Ayurvedic medicine. 
Dr. Bitz is an influential figure in the natural products industry, specializing in nootropics, anti-aging, medicine, biohacking, herbology, nutrition, and dietary supplements. He is currently the Senior Vice President of Product Development at Neurohacker Collective.
In our discussion, we cover cellular senescence, zombie cells, and distinctions with autophagy, highlighting some hallmarks of the aging process. We discuss the gut microbiome and the significance of akkermansia, also exploring the impact of senomorphics and senolytics, brain aging, lifestyle factors, the challenges of sarcopenia, and anabolic resistance.
Join us for today’s enlightening conversation with Dr. Nick Bitz as we journey into various aspects of holistic health and wellness.

IN THIS EPISODE YOU WILL LEARN:

How modern lifestyle factors exacerbate age-related cellular dysfunction

Why it is critically important to consume enough fiber each day 

Senescent cells and their impact on aging, health, and disease

What is the difference between senolytics and senomorphics?

How senolytics get used in a clinical setting to target different body parts

Diet, lifestyle, and supplements for brain health

How adaptogens are used in Ayurvedic medicine

The role of senescent cells in muscle aging

Dr. Bitz discusses the popular senolytic product he created with Neurohacker Collective


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Connect with Dr. Nick Bitz

Neurohacker Collective

Collective Insights Podcast


Use the code EverydayWellness to save 15% on any Qualia formulation

Ep. 357 Aging Well: Biohacking Longevity and Lifestyle with Dr. Nick Bitz

I am delighted to reconnect with Dr. Felice Gersh today for our fourth discussion. 
Dr. Gersh is a globally recognized expert on women's hormones. As the Medical Director of the Integrative Medical Group of Irvine, she often collaborates with numerous research organizations. 
In our discussion today, we dive into cardiovascular disease risks and menopause, highlighting the metabolic transition that menopause represents and exploring risk factors like preeclampsia, gestational diabetes, and PCOS. We get into the use of oral contraceptives, particularly before the age of 20, early puberty, and premature ovarian failure, while examining the role of the RAS system, synthetic hormones, and the differences between estrone and estradiol. We discuss the optimal timing for starting hormone replacement therapy and explain why we should love our menstrual cycles, addressing the risks related to circadian rhythm disruption. We also look at arterial changes, cholesterol dynamics, the autonomic nervous system, gut health and cardiac wellness in menopause, and proactive ways to support our bodies. 
I am confident you will find today’s conversation with Dr. Felice Gersh most enlightening and informative.

IN THIS EPISODE YOU WILL LEARN:

Why women need to understand basic female physiology 

How pregnancy-induced insulin resistance and leaky gut can lead to cardiovascular issues later in life

Dr. Gersh highlights the importance of metabolic health in pregnancy and menopause

Why it is risky for young women to use oral contraceptives

What irregular bleeding in perimenopausal women might indicate

Why the inflammatory response is critical for survival, even though it may become problematic if not properly regulated

How estrogen is a family of hormones, not a single hormone

How estradiol differs from estrone

Why should menopause be treated like any other hormone deficiency state?

The optimal time for hormone replacement therapy

Why post-menopausal women are more susceptible to heart attacks than men 


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Connect with Dr. Felice Gersh

On her website: Integrative Medical Group of Irvine


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All of Dr. Gersh’s books are available on Amazon
Ep. 297 Dr. Felice Gersh: Estrogen, Immunity & Menopause Mysteries
Ep. 237 Perimenopause and Menopause: What You Didn’t Know with Dr. Felice Gersh
Ep. 221 Part 1- An Integrative Approach to PCOS and Menstrual Irregularities with Dr. Felice Gersh

Ep. 356 Menopause, Heart Health and HRT with Dr. Felice Gersh

I am thrilled to have the award-winning personal trainer, Doug Bopst, joining me today. 
Doug is also an author and host of the Adversity Advantage Podcast. He is a former convicted felon and drug addict who spent time in jail and is now on a mission to inspire others to conquer adversity and realize their fullest potential.
Today, Doug and I engage in a thought-provoking conversation on gratitude, how exercise enables individuals to confront their fears and connect with themselves, the distinction between healthy and unhealthy habits, and the restrictions associated with seeking validation externally. We also discuss the transformative power of resilience, faith, and learning to be comfortable with being uncomfortable. 
Doug’s remarkable journey from adversity to triumph serves as a beacon of inspiration for countless individuals seeking transformation, and I am confident that our conversation will resonate deeply with listeners. Stay tuned for Doug’s profound insights on personal development.

IN THIS EPISODE YOU WILL LEARN:

How gratitude reshaped Doug’s life

How people use drugs as a coping mechanism to numb emotional pain

Doug explains how he realized he had power and was able to control his life despite feeling powerless 

How exercise can catalyze self-discovery and growth

Why anxiety and stress are normal responses for those raised in troubled environments

Why do some individuals constantly seek external validation instead of seeking self-worth internally?

How self-awareness can help to conquer the need for external validation

The benefits of coaching and therapy for overcoming unhealthy relationships with food

Why many women avoid pushing themselves to the limit during workouts

How faith helped Doug to transform his pain and become a better person


Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com



Connect with Doug Bopst

On his website


Instagram


The Adversity Advantage Podcast

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson

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