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Hot Flashes & Hot Takes: Menopause Myth-Busting
In this deeply informative and empowering conversation, Kathy Vines sits down with Functional Health Practitioner and owner of Nutrition & Whole Health Solutions, Sarah Tugender, to unpack the myths, misinformation, and mindset shifts surrounding perimenopause and menopause. Sarah shares her professional insight into how women can better understand the physical, emotional, and cultural aspects of this transition, and how to advocate for themselves in a healthcare system that often overlooks them.
From journaling your symptoms to asking better questions in the doctor’s office, Sarah offers actionable advice for women navigating an unpredictable season of life. Together, Kathy and Sarah also dig into how decades-old research has shaped current medical practices and why many practitioners are still undereducated about menopause care. The conversation expands into related topics like inflammation, weight changes, the rise of GLP-1 medications, and how to evaluate what you’re putting into your body, from supplements to skincare to that nightly glass of wine.
This episode invites women to reclaim their agency, build informed relationships with healthcare providers, and approach midlife wellness as something to be curated, not endured.
Key Themes & Takeaways
Track what’s changing. Your symptoms may fluctuate day to day; journaling helps you communicate clearly with your provider.
Ask better questions. Many doctors received little or no menopause training; find one who stays current on hormone health.
Challenge old narratives. Misinformation from decades-old studies still affects women’s options today. (Note – this episode was recorded prior to the FDA’s announcement on November 10, 2025 that this black box safety warning label will be rescinded.)
Think holistically. Inflammation, cardiovascular risk, and metabolic changes all play a role in midlife health.
Be a conscious consumer. Whether it’s supplements, peptides, or even wine… know what you’re putting in your body.
Special Offer for Surfers!
Surfing the Quicksand Podcast Listeners: Mention this podcast when scheduling and receive $100 off an initial consultation with Nutrition & Whole Health Solutions!
About Sarah Tugender:
Sarah Tugender has been in the wellness industry for over 20 years, and currently owns Nutrition & Whole Health Solutions, a functional health practice just outside Boston. Throughout her career, she’s worked with thousands of women who’ve been told their symptoms are “normal” or just part of getting older and has made it her mission to change that narrative. Sarah’s passion is helping women understand their bodies and take a science-backed, personalized approach to health that cuts through the noise of trends, fads, and misinformation. She believes functional medicine shouldn’t feel complicated or exclusive; it should feel empowering, accessible, and deeply human.
https://www.nutritionwholehealthsolutions.com/
https://www.instagram.com/nwhsolutions/
View all episodes
By Kathy VinesIn this deeply informative and empowering conversation, Kathy Vines sits down with Functional Health Practitioner and owner of Nutrition & Whole Health Solutions, Sarah Tugender, to unpack the myths, misinformation, and mindset shifts surrounding perimenopause and menopause. Sarah shares her professional insight into how women can better understand the physical, emotional, and cultural aspects of this transition, and how to advocate for themselves in a healthcare system that often overlooks them.
From journaling your symptoms to asking better questions in the doctor’s office, Sarah offers actionable advice for women navigating an unpredictable season of life. Together, Kathy and Sarah also dig into how decades-old research has shaped current medical practices and why many practitioners are still undereducated about menopause care. The conversation expands into related topics like inflammation, weight changes, the rise of GLP-1 medications, and how to evaluate what you’re putting into your body, from supplements to skincare to that nightly glass of wine.
This episode invites women to reclaim their agency, build informed relationships with healthcare providers, and approach midlife wellness as something to be curated, not endured.
Key Themes & Takeaways
Track what’s changing. Your symptoms may fluctuate day to day; journaling helps you communicate clearly with your provider.
Ask better questions. Many doctors received little or no menopause training; find one who stays current on hormone health.
Challenge old narratives. Misinformation from decades-old studies still affects women’s options today. (Note – this episode was recorded prior to the FDA’s announcement on November 10, 2025 that this black box safety warning label will be rescinded.)
Think holistically. Inflammation, cardiovascular risk, and metabolic changes all play a role in midlife health.
Be a conscious consumer. Whether it’s supplements, peptides, or even wine… know what you’re putting in your body.
Special Offer for Surfers!
Surfing the Quicksand Podcast Listeners: Mention this podcast when scheduling and receive $100 off an initial consultation with Nutrition & Whole Health Solutions!
About Sarah Tugender:
Sarah Tugender has been in the wellness industry for over 20 years, and currently owns Nutrition & Whole Health Solutions, a functional health practice just outside Boston. Throughout her career, she’s worked with thousands of women who’ve been told their symptoms are “normal” or just part of getting older and has made it her mission to change that narrative. Sarah’s passion is helping women understand their bodies and take a science-backed, personalized approach to health that cuts through the noise of trends, fads, and misinformation. She believes functional medicine shouldn’t feel complicated or exclusive; it should feel empowering, accessible, and deeply human.
https://www.nutritionwholehealthsolutions.com/
https://www.instagram.com/nwhsolutions/