Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

Today, I am delighted to welcome Dr. William Davis, a cardiologist and New York Times bestselling author of the Wheat Belly series. He is also the author of Undoctored, Super Gut, and his latest book, Super Body.

In our conversation, we dive into the toxic diet industry and how it profits from repeatedly delivering wrong messages. We explore physiological changes in body composition that contribute to poor metabolic health and inflammation, the dangers of ectopic fat, and the influence of our environment. Dr. Davis explains the weight loss Ponzi scheme and how muscle loss drives changes in body composition. We also unpack the gut-muscle axis, the role of the microbiome in muscle building, SIBO and treatment options, and examine the broader effects of oxytocin on body composition, touching on the benefits of replacing lost biological compounds, like collagen and hyaluronic acid, the impact of Max, the microbiota, and accessible carbs, along with practical takeaways to support healthier living and better body composition.

This conversation with Dr. Will Davis is incredibly insightful, and I look forward to having him back to discuss the female and vaginal microbiomes.

IN THIS EPISODE, YOU WILL LEARN:

The specific probiotic strain that influenced body composition in a clinical trial

The benefits of fiber for your metabolism and fat distribution

The role of collagen and hyaluronic acid in joint, skin, and vascular health

How animal-based fibers affect the microbiome differently from plant fibers

The value of fermented foods for cultivating beneficial gut microbes

The long-term risks of restrictive diets 

How declining estrogen alters immune function in women

The lasting impact of antibiotics and past treatments on gut microbiota

How to prepare your gut for a thriving microbial ecosystem

The surprising effects of foundational probiotic interventions on mood and social behavior

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I am thrilled to reconnect with Nick Norwitz today. Nick is a researcher and educator with a mission to make metabolic health a mainstream concern. He graduated valedictorian from Dartmouth College, completed his PhD in metabolism at the University of Oxford, and earned his MD at Harvard Medical School. He has become known as a clinical researcher and metabolic health educator, speaking and writing on various topics, including brain health, microbiome, mitochondrial function, cholesterol, and more. 

In our conversation, we discuss the challenges of providing evidence-based medicine, and Nick shares his personal story of overcoming inflammatory bowel disease with a ketogenic diet. We explore the research on statins reducing endogenous GLP-1 production, highlighting the importance of staying curious. We also clarify the different types of type 2 diabetes, the effects of biomolecular aging, and different perspectives on Lp(a). 

Nick always provides thoughtful and valuable insights on a range of topics. His Substack is one of my favorites, sharing several ways to enhance your learning process, as a clinician or a layperson.

IN THIS EPISODE, YOU WILL LEARN:

How his struggle with inflammatory bowel disease led Nick to realize that the evidence-based care of western medicine is not always the best type of care, and how a ketogenic diet saved his life

How a recent study highlighted several major physical issues statins cause, yet it went largely unnoticed in medicine and the media

The need for clinicians to inform their patients about the potential side effects of their medications

How physicians tend to ignore evidence in favor of one-sided messaging that erodes trust and undermines informed care

The importance of remaining curious and acknowledging that what you learned initially might be incorrect

How technological advances will make personalized medicine the future of healthcare

The limitations of traditional one-size-fits-all randomized controlled trials

The sub-phenotypes of type 2 diabetes

How enzyme inhibitors (like statins) disrupt the gut microbiome

How metabolic health and oxidative stress affect Lp(a), and how vitamin C can potentially reduce its impact

Bio: Nick Norwitz

Nick Norwitz, MD, PhD, is a researcher-educator whose mission is to “Make Metabolic Health Mainstream.” He graduated Valedictorian from Dartmouth College, majoring in Cell Biology and Biochemistry, before completing his PhD in Metabolism at the University of Oxford and his MD at Harvard Medical School. 

Nick has made a name for himself as a clinical research and metabolic health educator, speaking and writing on topics ranging from brain health, the microbiome, and mental health to muscle physiology, mitochondrial function, and cholesterol and lipids. His mantra is “Stay Curious.”

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His Substack

I am thrilled today to have the opportunity to speak with Dr. Vonda Wright, a practicing double-boarded orthopedic sports surgeon who has positioned herself at the intersection of longevity, women's health, and performance. 

Dr. Wright is a great advocate for women's health, well-known and highly regarded for her frequent media appearances and thought leadership. In our discussion, we cover the importance of menopausal literacy and the impact of musculoskeletal syndrome in menopause, focusing on the critical decade, bone health, risk factors, and how to assess muscle strength. Dr. Wright shares her formula for strength training, and we explore the benefits of Zone 2 sprint training, examining the importance of V02-Max testing, particularly for frail individuals. We also address common musculoskeletal issues and essential lifestyle practices for maintaining orthopedic health. 

This insightful conversation with Dr. Vonda Wright is one of my top picks on the podcast. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:

What menopausal literacy means

The symptoms of musculoskeletal syndrome during menopause

The roles estrogen and testosterone play in the musculoskeletal system

Why it is essential to focus on your health and notice any hormonal changes in the critical decade between the ages of 35 and 45 

How the loss of loss of muscle mass and strength can lead to frailty and a risk of falling in middle-aged patients

Why women must base their decisions regarding estrogen on facts

The benefits of making smart nutrition, exercise, and sleep your priorities

The exercise Dr. Wright recommends for improving cardiovascular fitness

How weightlifting and trampoline rebounding in midlife supports bone health 

How to use how to use V02 Max data to track your fitness level

Some essential nutritional factors for supporting midlife health 

Bio:

Dr. Wright is a practicing double-boarded Orthopaedic Sports Surgeon, Author, Speaker, Researcher, and Innovator whose work stands at the intersection of Longevity / Women’s Health / Performance. Widely recognized for her thought leadership, Dr Wright is a frequent media and conference expert. Her innovative science-based approach is changing the lives of millions in mid-life.

Dr Wright practices in Lake Nona, Florida, and is the founder and CEO of Precision Longevity.

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Today, I am delighted to be joined by a friend and colleague, Mike Mutzel. 

Mike has a master's in Clinical Nutrition from the University of Bridgeport. He is a graduate of the IFM, applies functional medicine in clinical practice, and is a consultant lecturer who teaches leading-edge science in a concise format for progressive clinicians to prevent chronic diseases. 

In our discussion, Mike and I unpack the benefits of creatine monohydrate, highlighting the importance of ensuring the products we use are free of impurities. We explain how creatine monohydrate gets created, answer many listener questions, and describe current research specific to creatine monohydrate, discussing ways to support bone health, navigate dosing, and how to troubleshoot. 

This conversation with Mike Mutzel is truly invaluable, and I look forward to having him back on the podcast to dive a little deeper into the science. 

IN THIS EPISODE, YOU WILL LEARN:

How creatine supports energy production across muscles, the brain, and other organ systems

Why vegetarians and vegans should take creatine

What to consider when choosing high-quality creatine supplements

Dosing strategies based on diet, exercise, sleep, and individual needs

How taking creatine with electrolytes while exercising can improve absorption

Benefits of supplementing with amino acids alongside creatine for illness, recovery, or when protein intake is low

Adjusting your creatine dosage for sleep, travel, or exercise demands

How creatine supports bone and muscle health 

The value of creatine for the eyes and ears

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High Intensity Health Podcast

Creatine Research:

Creatine in Women's Health: Bridging the Gap From Menstruation Through Pregnancy to Menopause

Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women

Creatine Supplementation (3 g/d) and Bone Health in Older Women: A 2-Year, Randomized, Placebo-Controlled Trial

Creatine Supplementation in Depression: A Review of Mechanisms, Efficacy, Clinical Outcomes, and Future Directions

The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA): A Randomized Controlled Trial

I am excited to reconnect with Dr. Tom Dayspring today. He joined me before for an extremely popular seven-part podcast series where we tackled topics related to lipids and the physiological shifts that occur as we transition from perimenopause into menopause.

Dr. Dayspring graciously agreed to return today for an Ask Me Anything episode, where we explore how lipids change as we navigate the perimenopause-to-menopause transition and discuss the significance of bioindividuality, inflammation, vascular health, and endothelial function in the context of changing estrogen levels. Dr. Dayspring also clarifies how visceral fat affects lipid levels, and we discuss testing for cardiovascular disease, the relevance of particle size, LPIR scores, and physical markers of insulin resistance. 

Stay tuned for today’s valuable and fascinating conversation. I will share the second AMA with Dr. Dayspring later this fall.

IN THIS EPISODE, YOU WILL LEARN:

How estrogen loss impacts lipid metabolism in midlife

Shifts in vascular health that occur during the menopause transition

What makes endothelial function central to long-term health?

Why triglycerides matter more than you think

How variations in LDL particle size influence cardiovascular risk

What standard cholesterol tests could miss about your cardiovascular health

How inflammation can alter your lipid profile

How your genes and lifestyle shape your lipid profile

Markers women need to track over and above standard cholesterol tests

How menopause reshapes women’s cardiovascular risk profile

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Karen DiMarco and Wendy Harrold join me today for another episode in the podcast series featuring carefully curated professional companies I want to introduce to my community. 

Karen is a nurse with over 30 years of experience. She is on a mission to transform healthcare through innovative business ventures. She has assisted in revolutionizing traditional continuing education by aligning with research on how nurses learn and retain knowledge most effectively, ultimately to improve patient outcomes.

Wendy has over two decades of experience in the wellness and healthcare continuing education industry. She has a strong passion for holistic health and is committed to advancing education. She has played a pivotal role in developing innovative and impactful programs to bridge the gap between traditional medical practices and emerging wellness trends.

In our conversation, we explore the evolution of continuing professional education, now referred to as continuing professional development. We examine why triggering our learning response truly matters, why self-directed learning is the future, and the current challenges with continuing education regarding delivery and time constraints. We also dive into deprogramming from past training methodologies and discuss the current ANCC guidelines, various types of learning, and the benefits of sapiency for supporting continuing education and reflective practice through artificial intelligence. 

This discussion is relevant for medical providers and all interprofessionals, including clergy, attorneys, and other healthcare professionals. It is definitely one you will want to revisit.

IN THIS EPISODE, YOU WILL LEARN:

How reflective practice is transforming continuing education for healthcare professionals

The value of self-directed learning over traditional, prescriptive CE methods

How AI-guided reflection personalizes knowledge acquisition and retention

The role of interprofessional conversations in accelerating practical learning

How clinicians can earn CE credits by exploring topics relevant to their practice

The benefits of panel discussions and expert debates for integrating new research

How freedom in learning encourages critical thinking and intellectual curiosity

The impact of moral injury and cognitive dissonance on clinical decision-making

How structured programs support clinicians transitioning to self-directed learning

The benefits of reflective practice for bringing research evidence into daily patient care

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Sapience

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I am delighted to connect with Dr. Sarah Berry today. She is a professor at King's College London and the Chief Scientist at the science and nutrition company, Zoe. As an academic leader in nutrition science, Sarah has conducted over 35 human nutritional studies, and she currently leads the world's largest in-depth nutrition research project, the ZOE Predict Study. Her research is at the forefront of personalized nutrition, deepening our understanding of fats and the structure of food. Her recent studies explore menopause, snacking, cardiometabolic health, and more. 

In our conversation today, we explore the general tendency of social and other media to misrepresent nutrition and discuss the importance of the food landscape, the food matrix, and fiber in addition to bioindividuality and personalized nutrition. Dr. Berry explains why bowel cancer rates in young adults are increasing and the potential drivers of that, and we dive into the impact of the exposome, the influence of menopause on our microbiome, and cardiometabolic risk factors. We examine the importance of polyphenols and other bioactive compounds, the demonization of fats and cholesterol, and we tackle the misinformation surrounding seed oils, clarifying why we should remain open-minded. We also share some simple swaps that women in perimenopause and menopause can apply. 

This conversation with Dr. Sarah Berry is rich and thought-provoking, so you will likely want to listen to it more than once.

IN THIS EPISODE, YOU WILL LEARN:

How food labelling is so often misleading

Why you should be cautious about taking nutritional advice from medical influencers

The importance of considering the underlying factors that determine how healthy a particular food is  

Why fiber is essential for a healthy microbiome

How to avoid discomfort by spreading your fiber intake throughout the day

The importance of personalized nutrition

Potential drivers of early-onset colorectal cancer

How the microbiome composition changes after menopause

The value of polyphenols and dietary fat 

Dr. Berry debunks common misconceptions about seed oils versus butter

Some simple swaps to help women in perimenopause and menopause get enough fiber into their diets

Bio: 

Professor Sarah Berry

Sarah is a Professor at King’s College London and Chief Scientist at ZOE, the science and nutrition company. As an academic leader in Nutrition Science, Sarah has conducted over 35 human nutrition studies and currently leads the world's largest in-depth nutrition research program, the ZOE PREDICT study. Her research is at the forefront of personalised nutrition, our understanding of fats, and the food structure. Sarah’s recent studies explore topics such as menopause, snacking, and cardiometabolic health.

She’s often featured as an expert on ZOE's own podcast, ZOE Science and Nutrition, and regularly appears on television and radio to translate complex science into useful advice.

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The Zoe Science and Nutrition Podcast

Today, we have the first episode in a two-part mashup series focused on metabolism and weight loss resistance. 

I am delighted to be joined today by Dr. William Li, Michelle Shapiro, and Lara Adler. Dr. Li and I explore how our metabolism shifts throughout our lifetime, the role of excess body fat, the influence of lifestyle choices, and the distinction between different types of fat. Michelle and I discuss the complex relationship between weight, shame, and self-perception, including how internal dialogue, orthorexia, and adverse childhood events shape our health journey. Lara and I examine how metabolic health and insulin resistance are affected by the endocrine-disrupting chemicals found in everyday products, food, and the environment. 

You will love this invaluable compilation, packed with insights and practical knowledge from our expert guests.

IN THIS EPISODE, YOU WILL LEARN:

How metabolism changes as we age

The difference between brown (biologically active) and white fat 

Excess body fat drives inflammation and hormonal changes.

How our internal dialogue influences our lifestyle choices 

Impact of adverse childhood experiences on long-term health and stress responses

Dietary strategies can fail when driven by fear or perfectionism.

Endocrine-disrupting chemicals block or mimic hormones 

Early-life chemical exposures set the stage for lifelong metabolic challenges

Reducing toxic exposure can support weight management and metabolic resilience. 

How reducing your exposure to endocrine-disrupting chemicals present in everyday products can support your metabolic health and help you manage your weight 

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Ep. 354 Metabolism Myths Debunked: Weight Gain Insights with Dr. William Li

Connect with Michelle Shapiro

On her website

Quiet the Diet Podcast

Ep. 390 Understanding Shame, Food Behaviors & Weight Loss with Michelle Shapiro

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Ep. 159 Lara Adler Explains The Link Between Chemical Exposure And Weight Gain & Other Health Issues

Today, I am thrilled to reconnect with Dr. Aaron Hartman, a triple-board-certified physician who recently wrote the book "Uncurable." 

In today’s expansive conversation, we delve deeply into the structural flaws of traditional allopathic medicine. Dr. Hartman shares how his own clinical approach has evolved and recounts Anna’s story, explaining how her experience became a turning point in his professional growth. We highlight the importance of lifelong learning, patient advocacy, and the benefits of removing restrictions to allow providers to deliver patient-centered care. We examine the legacy of the Flexner Report, the rigidity it introduced to modern medicine, and the broad potential of GLP-1s beyond weight loss. We discuss the hidden factors that shape medical errors, the effects of insurance reimbursement, the challenges of existing in the current medical system, and how fear of liability influences clinical decisions. We also explore the triangle of health and the effects of unresolved trauma.

This episode is packed with valuable insights, so you will likely want to revisit it more than once.

IN THIS EPISODE, YOU WILL LEARN:

How traditional allopathic medicine is structurally rigid and limits patient-centered care

Dr. Hartman shares how patient advocacy and curiosity-driven learning fueled his clinical evolution.

How the Flexner Report created a hierarchy that discourages innovation and integrity

The therapeutic potential of GLP-1s beyond weight loss 

Why being open-minded as a clinician does not mean being reckless

How insurance reimbursement models reward overdiagnosis and procedural volume instead of outcomes

What the fear of litigation leads to, regarding defensive medicine and unnecessary testing

How clinical decisions, overtesting, and overdiagnosis can inadvertently contribute to serious medical errors and harm patients

What the triangle of health is, and how it underpins overall wellbeing

Why unresolved trauma can cause physical illnesses

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Purchase a copy of Uncurable

Today, I’m thrilled to welcome Dr. Doug Lucas for the first episode of a two-part masterclass on bone health. Dr. Lucas is double board-certified as both an orthopedic surgeon and an osteoporosis specialist. He is on a mission to show the world that osteoporosis is both preventable and reversible.  

In our discussion today, we take a deep dive into existing guidelines and their limitations and examine how Depo-Provera and oral contraceptives affect women’s bone physiology, particularly in younger women. We clarify why no ovulation means no bone balance, how breastfeeding affects bone health, and the importance of peak bone density. We explore the importance of early interventions and screenings, risk factors for poor bone health, the concept of relative energy deficiency, and the limitations of DEXA scans compared to REMS technology. Dr. Lucas also discusses bone health markers and the effects of frailty, falls, and sarcopenia, and shares the foundational pillars of health and longevity.

Stay tuned for part two of our masterclass on bone health.

IN THIS EPISODE, YOU WILL LEARN:

How existing osteoporosis guidelines tend to overlook the key nuances of prevention and care

The importance of early bone-health screening 

How Depo-Provera and the contraceptive pill disrupt bone physiology in younger women

How bone balance becomes disrupted with suppressed ovulation 

Why peak bone density is a critical target in early adulthood

How breastfeeding affects bone density 

Where DEXA scans fall short and how REMS technology offers a clearer picture of bone health

How relative energy deficiency impacts bone health in active women

Why muscle mass is essential for protecting bone health and preventing frailty 

The lifestyle pillars for long-term bone health and longevity

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Connect with Dr. Doug Lucas

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The Dr. Doug Show