How can the research behind intermittent fasting help us rethink the way we approach our nutrition and our daily habits? Dr. Chris Rhodes has spent much of his career studying the science of fasting. He joins the show to unpack how fasting works in the body and what the research tells us about its potential benefits.

Dr. Rhodes earned his PhD in Nutritional Biochemistry at UC Davis and is also the co-founder of Mimio. We discuss why someone might try intermittent fasting - from longevity to weight loss - as well as the importance of strength training and personalized nutrition. 

Links to resources mentioned in this episode:

For more studies on autophagy, check out: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP287938

and https://pubmed.ncbi.nlm.nih.gov/41372565/

Here's a meta-analysis looking at the effects of time restricted eating: https://pubmed.ncbi.nlm.nih.gov/41586347/

Note: the glycine data we mention is only in mice: https://pmc.ncbi.nlm.nih.gov/articles/PMC6516426/

Important caveat for this episode: the evidence is strongest in animal studies and human markers of aging. No intermittent fasting regimen has been shown to extend human lifespan or reduce mortality in humans.

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

What can you do to make the most of your annual medical visit? Dr. Poynor is joined by Dr. Jennifer McGugins Hill, an internal medicine specialist at the Atria Health and Research Institute, to discuss how preventive care can help identify health concerns early. Plus, we unpack which labs and screenings are worth discussing with your primary care physician, why it's important to know your calcium score, and how to advocate for the care you need. 

Links to resources mentioned in this episode:

Boston Heart Diagnostics offers specialty labs that your doctor can order for you, usually at a cost. They are not available as direct to consumer products, so if you're interested in them, talk with your care team. https://bostonheartdiagnostics.com/

For expert advice on how to properly log your blood pressure at home, please see this helpful article: https://content.atria.org/article/blood-pressure-cuffs-for-home-monitoring/

You can see the product she mentions here (no affiliate link): https://omronhealthcare.com/blood-pressure-monitors

An ECG or EKG stands for an electrocardiogram, which is a quick, safe, and painless medical test that records the electrical activity of your heart.

DEXA stands for dual-energy X-ray absorptiometry. It is an imaging test that uses low-dose X-rays to measure bone mineral density and body composition. They can be ordered by a physician in an academic medicine system and are also offered at standalone centers.

Cologuard is a stool test that looks for existing cancer. Colonoscopies look for cancer as well as polyps, which can be pre-cancerous and are removed during the colonoscopy procedure.

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

Many women are turning to cannabis to help with sleep, anxiety, chronic pain, and other major health concerns. But figuring out what actually works for your individual needs can be surprisingly complicated. 

Dr. Poynor speaks with neuroscientist and world-renowned medical cannabis expert Dr. Staci Ann Gruber about the science behind THC, CBD, and other cannabinoids. Together, they break down the potential benefits of cannabis for women’s health, how to navigate different products safely, and best practices for first-time users.

Links to resources mentioned in this episode:

Marijuana Investigations for Neuroscientific Discovery (MIND) Program at McLean Hospital

Women’s Health Initiative at Mind (WHIM)

Medicinal Cannabis: History, Pharmacology, And Implications for the Acute Care Setting

The Health Effects of Cannabis and Cannabinoids: The Current State of Evidence and Recommendations for Research

Marijuana impacts mood in bipolar disorder: a pilot study

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

What if aging isn't something that simply happens to us, but something we can actually influence? Dr. Poynor is joined by Dr. Eric Verdin - the President and CEO of the Buck Institute for Research on Aging, the world's first institution dedicated solely to understanding why we age and how to do it better.

We break down the science behind why we age, the role of NAD in cellular energy and repair, how inflammation quietly accelerates decline, and what metabolism has to do with how long and how well we live. 

Dr. Verdin also walks us through what the latest research says about what we can actually do today—from how we eat and exercise, to the emerging interventions that may one day change the trajectory of aging altogether. He also shares which interventions he’s tried himself and what he’s chosen to skip altogether. 

Links to resources mentioned in this episode:

Although epigenetics has been studied for decades, a major breakthrough came in 2013, when geneticist Steve Horvath, PhD, developed the first widely applicable epigenetic clock—a DNA methylation-based biomarker that estimates biological age across multiple human tissues. https://link.springer.com/article/10.1186/gb-2013-14-10-r115

A landmark 2026 Science study found that human lifespan heritability is roughly 50%, more than double earlier estimates — once researchers separated deaths from external causes (accidents, infections) from deaths driven by intrinsic aging biology. https://www.science.org/doi/10.1126/science.adz1187

Senescent cells promote tissue NAD+ decline during ageing via the activation of CD38+ macrophages: https://www.nature.com/articles/s42255-020-00328-w

CD38 inhibitor 78c increases mice lifespan and healthspan in a model of chronological aging: https://pubmed.ncbi.nlm.nih.gov/35263032/

CD38 Inhibition Ameliorates Age-Related CognitiveDecline via a Choroid Plexus-Cerebrospinal Fluid-Hippocampus Axis: (This refers to preclinical (meaning animal model) research that was published as a pre-print and has not yet been peer reviewed.) https://pubmed.ncbi.nlm.nih.gov/41542058/

Healthy aging and muscle function are positively associated with NAD+ abundance in humans: https://www.nature.com/articles/s43587-022-00174-3

Pilot Study Evaluates Weekly Pill to Slow Ovarian Aging, Delay Menopause: https://www.nyp.org/advances/article/womens-health/pilot-study-evaluates-weekly-pill-to-slow-ovarian-aging-delay-menopause

Dr. Yousin Suh at the Department of Genetics and Development at Columbia University - you can read more about Dr. Suh’s work here: https://www.crs.northwestern.edu/about/news/2025/nbs-2025.html

Ageing in Drosophila: The role of the insulin/Igf and TOR signalling network: https://pmc.ncbi.nlm.nih.gov/articles/PMC3087113/

NIA Interventions Testing Program: Investigating Putative Aging Intervention Agents in a Genetically Heterogeneous Mouse Model: https://pmc.ncbi.nlm.nih.gov/articles/PMC5514387/

Publications from the NIA Interventions Testing Program: https://www.nia.nih.gov/research/dab/interventions-testing-program-itp/publications

The use of semaglutide medicines and risk of non-arteritic anterior ischemic optic neuropathy (NAION): https://www.who.int/news/item/27-06-2025-27-06-2025-semaglutide-medicines-naion

Dr. Eric Verdin LinkedIn page: https://www.linkedin.com/in/eric-verdin-490212

Dr. Eric Verdin on Substack: https://substack.com/@verdinlabbuck

Dr. Eric Verdin on Instagram: @ericverdinmd 

Dr. Elizabeth Poynor substack: https://poynorhealth.substack.com/

Dr. Elizabeth Poynor on Instagram: @poynorhealth 

Atria Health Library: content.atria.org

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

What happens to a woman's mental health when she experiences a major hormonal shift and what can she actually do about it? Dr. Ruta Nonacs is a reproductive psychiatrist at Massachusetts General Hospital and a faculty member at Harvard Medical School. Her work sits at the intersection of hormonal health and women's mental well being. 

We break down how changes across a woman's reproductive life—from PMS and PMDD to perimenopause and beyond—can affect mood, anxiety, and emotional health. Dr. Nonacs also walks us through treatment options, and when to seek help.

Links to resources mentioned in this episode:

Dr. Ruta Nonacs: https://researchers.mgh.harvard.edu/profile/14143654/Ruta-Nonacs

So Glad You Asked with Dr. Ruta Nonacs and Allie Hales: https://podcasts.apple.com/us/podcast/so-glad-you-asked-with-dr-ruta-nonacs-and-allie-hales/id1802653992

Essential Reads:  Ovarian Suppression for the Treatment of Severe PMDD: https://womensmentalhealth.org/posts/essential-reads-ovarian-suppression-for-the-treatment-of-severe-pmdd/

Chasteberry: https://www.nccih.nih.gov/health/chasteberry

Co-administration of St. John's wort and hormonal contraceptives: a systematic review: https://www.contraceptionjournal.org/article/S0010-7824(16)30164-0/abstract

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

Dr. Poynor answers listener questions about HPV, UTIs, hormone support, self breast exams, pelvic floor therapy, and GLP-1s. Plus we address several questions about the condition, PCOS, recently renamed PMOS. Joining Dr. Poynor for this discussion is Atria Health Institute’s Chief Content Officer Siobhan O’Connor. 

Links to resources mentioned in this episode:

HPV Vaccination: https://www.cdc.gov/hpv/vaccines/index.html

Women’s Perspective on Self-Breast Examination https://pmc.ncbi.nlm.nih.gov/articles/PMC11069221/

Decoding Dementia Prevention with Dr. Richard Isaacson: https://www.pushkin.fm/podcasts/decoding-womens-health-with-dr-elizabeth-poynor/decoding-dementia-prevention-with-dr-richard-isaacson

The Tyrer-Cuzick Model: Understanding the Assessment and Your Breast Cancer Risk: https://www.nationalbreastcancer.org/blog/tyrer-cuzick-model/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

Could the secret to better health be hiding in your gut? Today, we’re exploring the powerful role the gut microbiome plays in overall well-being with Dr. Megan Rossi. 

Dr. Rossi is a researcher and clinician at King's College London and founder of The Gut Health Clinic. She translates cutting-edge research into practical, everyday advice—including what to eat, what to avoid, and why your gut affects much more than digestion.

To meet your weekly plant-eating goals, try incorporating a variety of items from these "Super Six" essential groups:

• Whole Grains: Quinoa, oats, barley, and wholegrain variations of rice or rye
• Nuts and Seeds: Walnuts, chia seeds, almonds, pumpkin seeds, and flaxseeds
• Vegetables: Leafy greens, carrots, aubergine, broccoli, and tomatoes
• Fruits: Berries, apples, pears, and peaches
• Legumes: Chickpeas, lentils, butter beans, and edamame
• Herbs and Spices: Basil, garlic, and dried mixed Italian herbs

Links to resources mentioned in this episode:

The Gut Health Clinic: https://theguthealthdoctor.com/clinic

Is My Gut Healthy? Quiz - This is from Eat Yourself Healthy, published 2019 (UK). You can take the quiz online here: https://theguthealthdoctor.com/gut-health-quiz

The influence of demographic characteristics on constipation symptoms: a detailed overview: https://pmc.ncbi.nlm.nih.gov/articles/PMC7268616/

In one study women on a low-fat vegan diet that included soybeans had fewer symptoms than those on other diets - The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women: https://pmc.ncbi.nlm.nih.gov/articles/PMC8462449/

You can see some common causes of bloating documented in this paper from 2021 - Management of Chronic Abdominal Distension and Bloating: https://www.cghjournal.org/article/S1542-3565(20)30433-X/fulltext

Plenty of research has supported the idea that plant-based and plant-heavy diets reduce menopausal symptoms, such as: https://pmc.ncbi.nlm.nih.gov/articles/PMC9812421/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC9812421/

A randomized controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial) - Study summary is here: https://link.springer.com/article/10.1186/s12916-017-0791-y

Eczema-protective probiotic alters infant gut microbiome functional capacity but not composition: sub-sample analysis from a RCT: https://pubmed.ncbi.nlm.nih.gov/30574802/

The Prevalence of Autoimmune Disorders in Women: A Narrative Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC7292717/

Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds: https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html

New research presented at ECCO Congress on low emulsifier diet and Crohn's disease: https://www.kcl.ac.uk/news/new-research-presented-at-ecco-congress-on-low-emulsifier-diet-and-crohns-disease

The therapeutic efficacy of Bifidobacterium animalis subsp. lactis BB‐12® in infant colic: A randomised, double blind, placebo‐controlled trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC6973258/

Chrononutrition and Gut Health: Exploring the Relationship Between Meal Timing and the Gut Microbiome: https://link.springer.com/article/10.1007/s13668-025-00670-z

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

Have you considered getting plastic surgery? We’re separating the social media hype from the surgical reality with board-certified plastic surgeon Dr. Troy Pittman.  He walks us through some of the most common procedures he performs, including his specialty: aesthetic and reconstructive surgery of the breast. 

We also discuss how to spot red flags when looking for qualified surgeons and what he wishes every patient knew before sitting down for their initial consultation. Plus, he’ll weigh in on AI tools and the latest trends reshaping the industry.

Links to resources mentioned in this episode:

Hormonal therapies and venous thrombosis: Considerations for prevention and management: https://pmc.ncbi.nlm.nih.gov/articles/PMC9399360/

The American Board of Plastic Surgery, Inc.: https://www.abplasticsurgery.org/

American Academy of Facial Plastic and Reconstructive Surgery, Inc.: https://www.aafprs.org/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

What can we do today to protect our bones, our muscles, and our joints for the future? Joining the show today is Dr. Jocelyn Wittstein - a clinician and researcher at Duke University, whose work sits at the intersection of women's health and musculoskeletal health.

We break down the latest research, while outlining the effects of estrogen loss on muscle mass and function. But most importantly, we discuss what we can actually do about it. Dr. Wittstein has tips on which habits to adopt to maintain and strengthen your body.

Links to resources mentioned in this episode:

Tips to improve bone density: https://content.atria.org/article/how-to-support-your-bone-density/

What to know about grip strengtheners: https://content.atria.org/article/what-to-know-about-grip-strengtheners/

Anti-inflammatory diet tips: https://content.atria.org/article/your-guide-to-the-mediterranean-diet/

All about vitamin D: https://content.atria.org/article/your-guide-to-vitamin-d/

NOTE: DEXA scans are simple 15-minute tests that can be done at some gyms, standalone businesses, or through your doctor. You do not need a prescription for one, but since your insurance may cover it, it's worth asking your doctor to order it for you.

Postmenopausal hormone replacement therapy modifies skeletal muscle composition and function: a study with monozygotic twin pairs: https://pubmed.ncbi.nlm.nih.gov/19246654/

Association Between Hormone Therapy and Muscle Mass in Postmenopausal Women: A Systematic Review and Meta-analysis: https://pubmed.ncbi.nlm.nih.gov/31461147/

Estrogen deficiency accelerates lumbar facet joints arthritis: https://www.nature.com/articles/s41598-017-01427-7

Are there gender-specific differences in hip and knee cartilage composition and degeneration? A systematic literature review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11101511/

Hormone replacement therapy (conjugated oestrogens plus bazedoxifene) for post-menopausal women with symptomatic hand osteoarthritis: primary report from the HOPE-e randomised, placebo-controlled, feasibility study: https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(22)00218-1/fulltext

Beyond reproduction: the role of progesterone in neuropathic pain after spinal cord injury: https://pmc.ncbi.nlm.nih.gov/articles/PMC5020818/

Progesterone and Bone: Actions Promoting Bone Health in Women: https://pmc.ncbi.nlm.nih.gov/articles/PMC5020818/

Are there sex differences in the association between the incidence of knee osteoarthritis and its known risk factors? the Rotterdam study: https://pmc.ncbi.nlm.nih.gov/articles/PMC5020818/

Associations between testosterone and knee and hand osteoarthritis among males and females from the general population: https://www.sciencedirect.com/science/article/abs/pii/S1063458425008787

Is There a Relationship Between Kinesiophobia and Physical Activity Level in Patients with Knee Osteoarthritis? https://pubmed.ncbi.nlm.nih.gov/33372230/

Is Hormone Replacement Therapy Associated with Reduced Risk of Adhesive Capsulitis in Menopausal Women? A Single Center Analysis: https://scholars.duke.edu/publication/1616498

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial: https://pubmed.ncbi.nlm.nih.gov/28975661/

A comparison of different exercise intensities for improving bone mineral density in postmenopausal women with osteoporosis: A systematic review and meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC9615132/

Effectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials: https://pubmed.ncbi.nlm.nih.gov/36282343/

How (and Why) to Add More Fiber to Your Diet: https://content.atria.org/article/how-and-why-to-add-more-fiber-to-your-diet/

Your Guide to Omega-3s: https://content.atria.org/article/your-guide-to-omega-3s/

Why VO2 Max Matters: https://content.atria.org/article/why-vo2-max-matters/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.

Sleep in midlife can be complicated — shaped by stress, hormone fluctuations, and a lifetime of habits that may not be serving you. Dr. Jade Wu offers a reframe that challenges how many of us approach sleep. It’s not a problem to be solved. Sleep is your friend, one that responds better to patience than control. 

Dr. Wu also explains why the real measure of sleep doesn’t come from a tracker or device but from how alert you feel during the day. We outline the difference between sleep deprivation, insomnia and sleep apnea. And we discuss the potential benefits of CBT-I or cognitive behavioral therapy for insomnia. 

Links to resources mentioned in this episode:

Thrive Sleep Clinic FAQs

Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications

Genome-wide association study identifies genetic loci for self-reported habitual sleep duration supported by accelerometer-derived estimates

Sleep Disturbance and Perimenopause: A Narrative Review

Sleep Apnea

Apnea-Hypopnea Index (AHI)

To learn more about at-home sleep studies, speak with your doctor and read this

See a breakdown of the evidence for different treatments for sleep

You can find a list of certified CBT-I therapists here

A 2023 paper in JAMA tested 25 over-the-counter melatonin supplements and found that 22 of them contained very different amounts of melatonin and did not match what was on the label: https://jamanetwork.com/journals/jama/fullarticle/2804077

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See omnystudio.com/listener for privacy information.