I'll create comprehensive, engaging show notes for this important episode about HRT and the FDA's removal of the black box warning. Let me craft these in a format optimized for Libsyn, Spotify, and Apple Podcasts.

The FDA Removes the Black Box Warning on HRT (Hormone Replacement Therapy) - What This Means for Women's Health Episode Summary

For over two decades, women navigating menopause have operated under a cloud of fear—a direct result of the 2002 Women's Health Initiative study that seemed to prove hormone replacement therapy (HRT) was dangerous. But the story wasn't complete, and now, in 2024-2025, the FDA has made a landmark decision: removing the black box warning from hormone therapy products. In this episode, Amy Mewborn breaks down what actually happened in that pivotal study, what the science really shows, and what this major shift means for your health and quality of life. If you've been struggling with menopause symptoms—or know someone who has—this episode offers hope, clarity, and practical guidance for navigating your options.

Key Topics Discussed

Understanding Menopause and Hormone Replacement Therapy

• What HRT is and why women consider it for symptom management
• The real impact of menopause symptoms: hot flashes, night sweats, brain fog, vaginal dryness, mood changes, joint pain, and bone density loss
• How hormones (estrogen and progesterone) do much more than regulate periods—they affect temperature regulation, sleep, mood, memory, bone health, and cardiovascular health

The 2002 Women's Health Initiative Study: What Actually Happened

• Overview of the landmark government-funded study involving 27,000+ women
• The reported findings: small increases in breast cancer (8 additional cases per 10,000 women per year), heart attacks, strokes, and blood clots
• Critical limitations often overlooked: the average participant was 63 years old, many were a decade or more past menopause, and very few were in their 50s when menopause typically occurs
• The study also showed benefits (fewer hip fractures, less colon cancer) that received far less media attention

The Timing Hypothesis: Why Age Matters

• When researchers examined younger participants (those in their 50s who started HRT closer to menopause), they actually showed reduced risks for heart disease and lower overall mortality
• Starting HRT near menopause appears protective; starting it years later may not have the same benefits
• This "window of opportunity" is crucial for understanding who benefits most from HRT

What the Study Didn't Tell Us

• The WHI used specific hormone formulations (Premarin and Provera) that aren't commonly prescribed today
• Different hormone products and delivery methods have different safety profiles—bioidentical estradiol, patches, and gels weren't adequately studied
• How risk was communicated created disproportionate fear (a "26% increased risk" sounds terrifying but means 8 additional cases per 10,000 women annually—lower than the breast cancer risk from being overweight or drinking alcohol regularly)

The Impact of the Black Box Warning (2003-2024)

• The FDA's strongest warning deterred prescribing and created widespread fear among women
• Consequences: millions of women stopped taking HRT, doctors became hesitant to prescribe, and medical schools stopped teaching menopause management
• Women with severe symptoms were often told to "just deal with it" or offered less effective alternatives like antidepressants
• A generation of physicians was trained with limited knowledge about hormone therapy options

The Landscape Shift: Why Things Are Changing Now

• Ongoing research over 20+ years consistently showed the original panic was overblown, especially for younger women starting HRT appropriately
• Advocacy from menopause specialists and medical societies like the North American Menopause Society
• Women speaking openly about menopause through social media, books, and podcasts, refusing to stay silent about their struggles
• Cumulative evidence supporting more nuanced approaches to HRT

The FDA's 2024-2025 Decision: What Changed

• The black box warning is being removed—a landmark acknowledgment of the harm caused by overly broad warnings
• New labeling will be more specific and accurate, reflecting different risk profiles for different hormone products
• Recognition that warnings contributed to significant underuse of a therapy that could have helped many women
• Shift from fear-based blanket warnings to individualized, informed decision-making

Modern HRT Options (Beyond What Was Studied in 2002)

• Bioidentical estradiol: Chemically identical to natural estrogen, available as pills, patches, gels, or vaginal rings
• Delivery methods matter: Patches and gels bypass the liver and appear to have lower clotting risks than pills
• Progesterone options: Bioidentical progesterone (may be gentler on breast tissue) or synthetic progestins for those with a uterus
• Local vaginal estrogen: Creams, tablets, or rings for women whose primary concern is vaginal dryness, painful sex, or urinary symptoms—extremely safe with minimal systemic absorption

Who Benefits Most from HRT

• Women under 60 or within 10 years of menopause
• Those experiencing bothersome symptoms affecting quality of life
• Women in generally good health
• Especially important for early menopause (before age 40 or ages 40-45) to protect bone and heart health

Special Considerations (Extra Care, Not Automatic "No")

• History of breast cancer (may be possible in some cases with specialist involvement)
• History of blood clots or clotting disorders
• Certain heart conditions
• Unexplained vaginal bleeding
• Active liver disease

What to Expect from HRT

• Hot flashes and night sweats often improve within a few weeks
• Sleep improvement follows as night sweats decrease
• Mood and cognitive symptoms may take a couple of months
• Vaginal symptoms improve over several weeks
• Adjustments may be needed to find the right dose or formulation

Important Context: It's Not Risk-Free, But It's Not as Risky as Feared

• HRT is not appropriate or beneficial for everyone
• Specific risks will still be noted on updated labels
• For example, progesterone with estrogen is still essential for those with a uterus to protect against uterine cancer
• The change is about moving from fear-based blanket warnings to individualized risk-benefit analysis

Notable Moments & Key Quotes

The Pivotal 2002 Moment "Picture this: It's July 2002. Women across the country wake up and turn on the morning news. And suddenly, every channel is reporting the same story: hormone replacement therapy—the medication millions of women are taking for menopause—might cause cancer and heart attacks. Within weeks, millions of women stopped taking their hormones."

This opening illustration powerfully captures the immediate and widespread impact of the study results and media coverage.

On the Real Impact of Symptoms "Hot flashes aren't just 'feeling a little warm.' For many women, they're intense waves of heat that happen multiple times a day, often disrupting work, social situations, and sleep. Night sweats can mean waking up drenched, needing to change your sheets multiple times every night. When you're not sleeping well, everything else gets harder."

Amy validates that menopause symptoms are real and serious, not trivial complaints to endure silently.

The Critical Missing Nuance "When researchers looked specifically at the younger women in the study—those in their fifties who started HRT closer to menopause—they actually showed reduced risks for heart disease and lower overall mortality. They were healthier, not less healthy."

This highlights the crucial "timing hypothesis" that reframes the entire conversation about HRT safety.

On Risk Communication "Headlines talked about a 'twenty-six percent increased risk' of breast cancer. That sounds terrifying. But in absolute terms, we're talking about eight additional cases per ten thousand women per year. To put that in perspective, being overweight or drinking alcohol regularly increases breast cancer risk more than that."

A powerful example of how the same data can be communicated in ways that either illuminate or terrify.

The Harm of Fear-Based Medicine "Many women internalized was that their suffering didn't matter enough, or that wanting relief from symptoms was somehow unreasonable."

Amy acknowledges the emotional and psychological toll the black box warning took on women's self-worth and healthcare decisions.

On Medical Decision-Making "Medicine works best when we avoid extremes—neither overprescribing nor underprescribing, but individualizing care."

A balanced statement acknowledging that valid concerns exist about swinging too far in either direction.

The Empowering Conclusion "Your quality of life matters. Wanting to feel good, to sleep well, to think clearly, to be comfortable in your body—none of that is asking too much."

Amy affirms that prioritizing wellness during menopause is not vanity or weakness—it's valid self-care.

How to Have This Conversation With Your Doctor

Amy provides practical guidance for discussing HRT with your healthcare provider:

Starting the Conversation: "I've been learning about the FDA's recent changes to hormone therapy labeling. I'm experiencing x, y, and z, and I'd like to discuss whether HRT might be appropriate for me."

Be Specific About Symptoms: Instead of "I'm having hot flashes," try "I'm having hot flashes fifteen times a day that are disrupting my work, and I'm waking up with night sweats three times a night."

Questions to Ask Your Doctor:

• "Based on my health history, what are my specific risk factors?"
• "What type of hormone therapy might work best for my situation?"
• "Can we discuss bioidentical options and transdermal delivery?"
• "What should I expect in terms of timeline for feeling better?"

Finding the Right Provider: If your doctor seems uncomfortable with HRT or isn't familiar with current guidelines, seek a second opinion or find a menopause specialist. The North American Menopause Society website (menopause.org) has a directory of certified menopause practitioners.

Key Takeaways

1. The Study Had Limitations: The Women's Health Initiative involved older women (average age 63) more than a decade past menopause, not the younger women typically starting HRT. The hormone formulations studied are no longer standard.

2. The FDA's Action Is Significant: Removing the black box warning acknowledges that overly broad warnings caused harm by preventing many women from accessing helpful treatment.

3. Timing Is Everything: Starting HRT near menopause (around ages 50-60) shows favorable benefit-risk profiles. Starting it years later may not provide the same protective benefits.

4. You Have More Options Than Ever: Modern formulations are more sophisticated than what existed 20+ years ago. Different delivery methods (patches, gels, pills) have different safety profiles.

5. It's Not One-Size-Fits-All: While HRT benefits many women, it requires individual assessment based on health history, symptoms, and personal values.

6. Your Quality of Life Matters: You don't have to meet some threshold of suffering to deserve help. If symptoms are affecting your quality of life, that's reason enough to explore options.

Resources & Links

Free Living Simpler Health Resources: https://living-simpler.com/resources

Find a Menopause Specialist: https://www.menopause.org (North American Menopause Society directory of certified practitioners)

Follow Amy on Instagram: https://www.instagram.com/amymewborn

Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn

Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Call to Action

If this information resonated with you:

✓ Share this episode with a woman in your life who might benefit from hearing it—whether she's struggling with menopause symptoms, afraid of HRT, or simply curious about her options

✓ Start a conversation with your doctor using the practical guidance Amy shared in this episode

✓ Subscribe to The Living Simpler Podcast for more evidence-based health information designed to help you make informed decisions about your wellbeing

✓ Leave a review on Apple Podcasts or Spotify to help other women discover this potentially life-changing information

✓ Follow Amy on Instagram (@amymewborn) for ongoing wellness insights and community support

Final Thoughts

For two decades, menopause felt like a one-way sentence: endure the symptoms or accept the fear. But the science tells a different story. The FDA's removal of the black box warning isn't just a regulatory change—it's validation that women's quality of life matters, that informed choice is possible, and that there are real solutions available.

You deserve accurate information. You deserve doctors who will work with you. And you deserve to feel good—not just survive, but truly thrive—through this important life transition.

The conversation is changing. The research is clear. The options are here.

What will you do with this knowledge?

Thank you for listening to The Living Simpler Podcast with Amy Mewborn. Take care of yourself—you're worth it.

Episode Show Notes: "Nourishing the Body God Gave You with Purpose and Protein with Sasha Lipskaia" Episode Summary

In this inspiring episode, Amy Mewborn sits down with her friend Sasha Lipskaia, a mindset and high-performance coach who has recently undergone a profound spiritual and professional transformation. Sasha shares her journey from fitness enthusiast and life coach to a faith-centered health advocate, now specializing as a Master Health Coach. Together, they explore the intersection of spiritual calling, functional health, and practical nutrition strategies—specifically diving deep into the vital importance of protein intake, whole-food nutrition, and stewarding the body as a vessel for service. This episode is packed with actionable health tips, biblical perspectives on nutrition, and heartfelt wisdom about living authentically.

Key Topics Discussed

• Faith-Based Approach to Health & Wellness: Sasha's spiritual evolution and how understanding God's vision for your body transforms your health choices
• The Power of Protein: Why most women are drastically undereating protein (recommended 100-150g daily for women) and how increasing intake can transform body composition and energy
• Sleep as Non-Negotiable Foundation: Why quality sleep is the #1 priority for health, energy, mental clarity, and intuitive capacity
• Circadian Rhythm & Morning Light Exposure: The critical importance of getting outside within the first couple hours of waking, getting morning sunlight, and moving your body
• Structured Movement & Weight Training: Why women especially need to prioritize lifting heavy things to prevent osteoporosis and maintain muscle mass as we age
• Functional Nutrition Over Diet Culture: Moving away from restrictive eating patterns (like intermittent fasting and OMAD) and embracing whole, nutrient-dense foods
• Biblical Perspective on Food Choices: How ancient Biblical wisdom aligns with modern functional medicine (pork as suboptimal protein, regenerative farming, clean eating)
• Omega-3/Omega-6 Balance: The importance of balancing less-optimal protein choices with offsetting nutrients like wild sardines
• Food as Medicine: Understanding how your food affects your energy, mental clarity, and ability to serve others
• Holistic Health is Spiritual Health: The integration of physical, mental, emotional, and spiritual wellness as one unified system
• The Minimum Effective Dose: Trusting your intuition rather than following rigid fitness dogma; understanding what your body needs in different seasons of life
• Sardines as Superfoods: How to prepare and enjoy wild sardines—one of the cleanest, most nutrient-dense proteins available

Notable Guests & Moments Sasha Lipskaia – Mindset Coach & Master Health Coach

A genuine, loving human dedicated to helping high-performing women (and men) live with purpose and faith. Sasha's transformation over the past year has been profound—moving from traditional life coaching to faith-centered coaching that helps clients discern God's voice from ego desires. She specializes in helping clients understand that stewarding their physical health is inseparable from their spiritual calling.

Key Quote from Sasha:

"You can't know me if you don't know God. You won't know you. You don't know what's best for you if you don't know me and your vision for you."

Another Powerful Insight:

"Don't major in the minors. Really understand what is major for you and what's important for you. Give yourself grace, but also take yourself seriously—not in what you want, but what God wants for you."

Notable Moments & Wisdom 1. The Pork Conversation & Biblical Nutrition

Amy references Dr. Josh Axe's upcoming book The Biblio Diet, discussing how the Bible warned against eating pork thousands of years ago—not just for religious reasons, but because pigs lack certain detoxification systems that humans have. This makes pork one of the least healthy protein sources. Sasha relates this to how God has always provided guidance for optimal health living.

2. The Protein Transformation

Amy shares her personal breakthrough: she was eating less than 50g of protein daily while doing intermittent fasting and one meal a day (OMAD). Despite feeling like she was taking great care of herself, she was gaining weight. Once she shifted to 100-150g of protein daily, she felt better, had more energy, and experienced completely different metabolism. The revelation: you cannot overeat protein because it's too filling.

Sasha's intake for context: 200-350g of protein daily, distributed across meals including:

• Whey protein shake with Greek yogurt
• Bone broth
• 300-500g servings of meat
• Eggs daily
• Cottage cheese (500g)
• Additional protein shakes

3. The Ninja Creamy Innovation

Amy shares her game-changing tip: making protein ice cream using cottage cheese as the base, blended with protein powder, monk fruit sweetener, and flavoring (cacao, vanilla, or peanut butter). This allows her to enjoy healthy milkshakes in summer heat without added sugars or gums.

4. Sardine Waffles & Creative Protein

Sasha introduces the concept of sardine waffles—mixing sardines with eggs, frying them, and topping with butter or cheese. They don't taste fishy when prepared properly. This is revolutionary for getting omega-3s and clean protein in creative, delicious ways.

5. The Sleep Impact

Both Amy and Sasha emphasize that without proper sleep, they become "crazy people." By the second night without sleep, Sasha says she's "crying" and can't function. As intuitive, sensitive people, they require even more prioritized self-care.

6. 75 Hard & Morning Light

Amy reflects on why the fitness challenge "75 Hard" requires one workout outside daily—now understanding it's about resetting circadian rhythm, telling your body "it's morning," and speeding up metabolism for the day's demands.

7. The Love-Based Health Approach

Sasha's closing wisdom reframes self-care:

"In love of self. It doesn't mean selfish love—self-full. You fill yourself up with love so that you can give it. The only thing worthy of being full of is love."

This shifts the paradigm from "I should take care of myself" to "I am honoring my body as God's vessel and filling it with love so I can serve others."

Actionable Takeaways for Listeners

1. Audit your protein intake – If eating less than 100-150g daily, gradually increase to see how your energy, body composition, and mental clarity shift
2. Prioritize sleep above all – It's the foundation for everything else; protect it fiercely
3. Get outside in morning sunlight within 2 hours of waking – Even 20-30 minutes resets your circadian rhythm
4. Lift heavy things – Especially critical for women to prevent osteoporosis and maintain metabolic health
5. Experiment with sardines – Try them in waffles, frittatas, or other creative preparations for omega-3s and clean protein
6. Make protein enjoyable – Create recipes like protein ice cream, protein pancakes, and cottage cheese bowls so you actually want to eat enough
7. Stop counting calories – Focus on whole foods and protein; let satiety signals guide you
8. Don't major in the minors – Identify what actually matters for your health (sleep, protein, movement, light) and stop obsessing over small details
9. View health holistically – Physical, mental, emotional, and spiritual health are inseparable
10. Choose whole foods over processed options – Notice how your body feels; sensitivity to additives increases when you clean up your diet

Resources & Links

Mentioned in Episode:

• Dr. Josh Axe – The Biblio Diet (upcoming book)
• 75 Hard – Fitness challenge featuring outdoor daily movement
• Regenerative farming & local food sourcing

Connect with Sasha Lipskaia:

• LinkedIn (Sasha's favorite platform) – Connect for regular updates and community https://www.linkedin.com/in/sashalipskaia/
• YouTube: https://www.youtube.com/@SashaLipskaiaMedia
• Personal Website - https://www.sashalipskaia.com/

Connect with Amy & Living Simpler:

• Free Living Simpler Health Resources: https://living-simpler.com/resources
• Follow Amy on Instagram: https://www.instagram.com/amymewborn
• Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn
• Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Closing Thoughts

This episode is a masterclass in the integration of faith, functional health, and practical living. Whether you're a longtime listener of Living Simpler or discovering Amy's work for the first time, Sasha's wisdom and the nutritional insights shared will resonate deeply. The message is clear: honoring your body isn't selfish—it's a spiritual practice that enables you to show up fully for the people and purposes God has called you to serve.

As Sasha beautifully articulated: "Make sure you're full of love. That will determine what you're eating, how you're sleeping, whether or not you'll take that 10 minutes in bed. You have a different authority."

Don't forget to subscribe, leave a review, and share this episode with someone who needs to hear that their health matters. 🙏

Episode Summary

Are you feeling tired, bloated, and constantly fighting against your own body? You are not alone. Polycystic Ovary Syndrome (PCOS) affects one in ten women, yet it remains one of the most misunderstood and frequently misdiagnosed conditions. So many women are told their symptoms are "normal" or "all in their head," leaving them feeling dismissed and hopeless.

In this episode, Amy pulls back the curtain on PCOS, revealing it's not just a fertility issue but a complex metabolic and hormonal disorder rooted in inflammation, insulin resistance, and hormonal imbalance. She shares why the conventional medicine approach often fails women and offers a holistic, compassionate path toward healing. Learn to understand the messages your body is sending you and discover five simple, foundational pillars to help you naturally manage your symptoms, restore balance, and reclaim your energy. If you're ready to stop fighting your body and start working with it, this episode is your guide to beginning that journey.

Key Topics Discussed

• What is PCOS?: An introduction to Polycystic Ovary Syndrome as a hormonal and metabolic disorder, moving beyond the misconception that it's only about ovarian cysts. Amy breaks down the three core imbalances: high androgens, insulin resistance, and irregular ovulation.
• The Silent Struggle: Discover the wide-ranging and often confusing symptoms of PCOS, from weight gain, acne, and hair loss to the rarely discussed emotional toll, including anxiety and depression.
• Why It's So Often Misdiagnosed: Amy explains why up to 70% of women with PCOS are undiagnosed, detailing the frustrating journey many face, the shortcomings of conventional treatment, and the importance of advocating for your health.
• The Five Pillars of Natural PCOS Healing: Amy outlines a holistic and gentle approach to managing PCOS and reversing symptoms by focusing on five key lifestyle areas:
  1. Blood Sugar Balance: Why this is the non-negotiable first step, with practical tips for building meals around protein, fat, and fiber.
  2. Anti-Inflammatory Nutrition: How to use food as medicine by reducing inflammatory triggers and adding in nourishing, healing foods.
  3. Hormone-Friendly Movement: The truth about exercise and PCOS—and why more isn't always better. Learn the best types of movement to support your hormones, not spike them.
  4. Toxin Reduction: An often-overlooked pillar, learn how to reduce your body's toxic load by making simple swaps in your home and personal care products.
  5. Stress and Sleep: Why stress management and restorative sleep are the foundational pieces for hormone repair and regulation.

Notable Statistics & Quotes

• Prevalence: "According to the CDC, 1 in 10 women of reproductive age in the U.S. has PCOS."
• Undiagnosed Cases: "Up to 70% of women with PCOS are undiagnosed."
• Long-Term Health Risk: "More than 50% of women with PCOS will develop type 2 diabetes or prediabetes before age 40."
• The Diagnostic Journey: "Research shows it takes the average woman over two years and three different doctors before receiving a proper PCOS diagnosis."
• A Message from Your Body: "Your symptoms aren't random. They're messages. And when we understand them, we can start to bring our bodies back into balance."
• A Call for Self-Compassion: "You are not failing. You are learning. Your body is not betraying you. It's trying to communicate with you. You are not behind. You are right on time for healing."

Call to Action

If this episode resonated with you, please consider subscribing to Living Simpler and leaving a review on Apple Podcasts or Spotify. Your support helps us reach more women who need to hear this message.

Ready to take the next step on your health journey? Amy offers 1:1 coaching and group programs to provide you with the support and guidance you need.

Resources & Links

• Free Living Simpler Health Resources: https://living-simpler.com/resources
• Follow Amy on Instagram: https://www.instagram.com/amymewborn
• Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn
• Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Here are the show notes for the podcast episode.

Episode Title: Why Women Were Left Out of Medical Research — And How to Advocate for Your Health Episode Summary

Did you know that for decades, medicine was tested almost exclusively on men? The findings were then handed down to women as if we were simply smaller versions of men. The results have been devastating. From medication dosages that leave women over-prescribed to nutrition advice that ignores our unique hormonal cycles, the "male default" in medicine has failed us.

In this eye-opening episode, Amy Mewborn pulls back the curtain on the history of medical research, revealing why women were systematically excluded from clinical trials for decades. You'll learn the shocking statistic that women are nearly twice as likely to suffer from adverse drug reactions and discover why common advice on sleep, fasting, and exercise may not be working for you.

This episode isn't just about the problem—it's about the solution. Amy provides a clear, actionable plan to help you advocate for your health. By the end, you'll be armed with the right questions to ask your doctor, a deeper understanding of your own biology, and simple, powerful adjustments you can make this week to reclaim your energy, honor your body's natural rhythms, and build a truly personalized wellness plan.

Key Topics Discussed

• The Shocking History of Medical Research: Learn about the 1977 FDA guidance that excluded women of childbearing age from clinical trials and the landmark 1993 NIH Revitalization Act that finally mandated their inclusion.
• The Cost of the "Male Default": Discover how treating women as "small men" has led to significant health risks, including a nearly doubled rate of adverse drug reactions compared to men.
• The Ambien Example: A powerful case study of how women metabolize drugs differently, leading the FDA to cut the recommended dose of Ambien for women in half—decades after it was first prescribed.
• Heart Disease in Women: Why women often present with different heart attack symptoms (like jaw pain and nausea) and how the male-centric model of crushing chest pain has led to misdiagnoses.
• Sleep and Your Circadian Rhythm: Understand why women's circadian cycles are slightly shorter than men's and how to align your routine with your biology for better sleep using simple tips like morning light exposure and a strategic caffeine cut-off.
• Fasting for Women's Bodies: Amy shares her personal story of gaining weight with intermittent fasting and explains why popular fasting protocols often backfire for women. Learn a gentler, cycle-aware approach to fasting that supports hormonal health.
• Working With Your Hormones, Not Against Them: A breakdown of how to adapt your lifestyle to the different phases of your menstrual cycle (luteal and follicular) and how to adjust for perimenopause and menopause.
• The Hopeful Future of Women's Health: Learn about recent changes, like the NIH's "Sex as a Biological Variable" policy, that are paving the way for a more inclusive and accurate future in medicine.
• How to Be Your Own Health Advocate: Arm yourself with four crucial questions to ask your doctor to ensure you receive personalized care that honors your unique female biology.

Notable Moments & Quotes

• "Women are nearly twice as likely as men to suffer adverse drug reactions. Twice as likely. Think about that for a moment."
• "It wasn't until 2013—yes, 2013—that the FDA officially cut the recommended dose for [Ambien] for women in half. That's decades of women being overmedicated simply because no one looked closely enough."
• "Only about eight percent of nutrition trials report sex-specific results. So when you see bold headlines like 'Intermittent fasting works for weight loss,' most of those studies didn't separate the men from the women."
• Amy's personal experience: "Hubby could go to one meal a day for a week and lose 10 pounds. I could go to one meal a day for a week and gain two pounds."
• "Your biology is not a character flaw. You don't need to push harder or shame yourself for being tired earlier. You need to align your environment with your body's natural timing."
• "You are not moody, broken, or lazy. You are cyclical. And once you learn your rhythm, you can build your health around it in a way that feels supportive and sustainable."

Call to Action

If this episode resonated with you, please share it with a sister, friend, or any woman in your life who deserves to feel empowered in her health journey. Together, we can change the conversation and demand better care for all.

Links & Resources

• Free Living Simpler Health Resources: https://living-simpler.com/resources
• Follow Amy on Instagram: https://www.instagram.com/amymewborn
• Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn
• Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode Summary:

Are you frustrated by stubborn weight gain, bloating, or feeling unlike yourself, even when you're eating well and exercising? You're not alone! In this empowering episode, Amy dives deep into the common challenges women, especially those over 40, face with their metabolism, hormones, and energy levels. She debunks the myth that weight loss is solely about eating less and exercising more, revealing how hormonal shifts and stress can actually cause our bodies to hold onto fat. This episode is your guide to working with your body, not against it, by introducing seven simple, holistic, and practical shifts that can dramatically improve blood sugar balance, reduce stubborn fat, and help you reclaim your vibrant self.

Key Topics:

• The "Why" Behind Midlife Weight Gain: Understanding how fluctuating estrogen, progesterone, and increased insulin resistance contribute to fat storage, particularly around the belly.
• The Impact of Stress (Cortisol): How chronic stress signals the body to hold onto fat for "survival."
• The Role of Inflammation: Identifying common sources like toxins, poor sleep, processed foods, and stress that create a dis-ease state.
• Shifting Your Mindset: Moving from a "punish your body" approach to a "support your body" philosophy.
• Seven Simple & Actionable Shifts:
  • Eat Your Protein First: Why protein is crucial for blood sugar stability and curbing cravings.
  • Walk After Meals: The surprising benefits of light movement for blood sugar and fat loss.
  • Blood Sugar-Friendly Breakfasts: Moving beyond sugary cereals and pastries to balanced, nutrient-dense starts.
  • Reduce Your Toxic Load: Practical, easy swaps to minimize daily exposure to everyday toxins.
  • Hydrate with Intention: Understanding your actual water needs and the importance of electrolytes.
  • Lift Something Heavy: The vital role of strength training for metabolism, bone health, and insulin sensitivity.
  • Sleep Like It's Your Job: Recognizing sleep as a non-negotiable pillar of hormone health and bodily repair.
• The Power of Small Wins: How to choose one shift and build momentum for lasting change.
• Embracing Grace and Self-Compassion: Healing is a journey, not a destination, and it's okay to start again.

Notable Guests/Moments:

• Amy's Personal Story: Amy shares her own relatable experience of struggling with weight and energy despite doing "all the right things," highlighting how understanding blood sugar and hormones changed everything for her.
• Empowering Message for Women: The episode is filled with encouraging words and a deep understanding of the unique challenges women face, particularly during perimenopause and menopause. Amy emphasizes that our bodies are smart and working to protect us, not against us.

Free Living Simpler Health Resources:

https://living-simpler.com/resources

Follow Amy on Instagram:

https://www.instagram.com/amymewborn

Shop Amy's Top Wellness Picks:

https://www.amazon.com/shop/amymewborn

Shop Amy's Fave Shaklee Products:

https://us.shaklee.com/en_US/amymewborn/storefront

Episode Summary

In this deeply personal and educational episode, host Amy Mewborn opens up her own diagnosis journey with Myelin Oligodendrocyte Glycoprotein Antibody Disease (MOGAD)—a rare and traumatic autoimmune disorder often mistaken for Multiple Sclerosis (MS) or stroke.

Amy, who manages her MOGAD through an integrative health approach focused on gut health and anti-inflammatory living, sits down with two fellow warriors, Sandra and Marla, for an open conversation about life before and after their diagnoses. This interview provides essential, firsthand insight into the struggles of getting diagnosed, the severity of MOGAD flares (from complete mobility loss to blindness), and the resilience required to manage this complex neurological condition through intense treatment and profound lifestyle changes.

If you or a loved one are navigating a mysterious autoimmune disease or are curious about the power of lifestyle in managing nerve disorders, this episode offers invaluable clarity and support.

Key Topics Discussed

• Understanding MOGAD: A detailed discussion of Myelin Oligodendrocyte Glycoprotein Antibody Disease, an autoimmune disorder that attacks the body's central nervous system and optic nerves, often resulting in severe physical and neurological symptoms.
• The Lengthy Diagnosis Journey: How MOGAD is frequently misdiagnosed as MS, stroke, or simply unexplained inflammation, leading to months or even a year of confusion and anxiety.
• The Impact of Autoimmune Flares: Personal stories detailing the traumatic onset of symptoms, including sudden leg paralysis (transverse myelitis), severe double vision, and complete temporary blindness (optic neuritis).
• The Search for Specialized Care: Marla's crucial breakthrough moment of being directed to a neuro-ophthalmologist after receiving generalized, and unhelpful, advice.
• Acute Treatments: Discussions around aggressive treatments like high-dose IV steroids and plasmapheresis (plasma exchange) used to halt an acute MOGAD attack.
• Managing Chronic Symptoms: How guests cope with residual issues like nerve pain (managed by medication like Lyrica) and balance/vision issues, including the difficulty of processing depth and motion.
• Lifestyle as Medicine: The essential role of an anti-inflammatory diet, specifically reducing processed sugars and implementing the Mediterranean diet, to minimize inflammation and prevent flares.
• The Gut-Health Connection: Amy's perspective, rooted in her integrative health studies, on how gut health (aggravated by mold poisoning in her case) is deeply intertwined with autoimmune diseases and nerve function.
• External Perception vs. Internal Reality: The frustration of looking "fine" while dealing with internal symptoms like cognitive jumbling, balance issues, and chronic pain.

Notable Guests, Statistics, and Moments

Special Guests:

• Sandra: Shares her experience of her legs suddenly giving out in May 2023, requiring weeks of hospitalization and six weeks of grueling rehab to relearn speech and walking. She celebrates a huge victory—today marks her last day needing assistance from PSWs (Personal Support Workers) due to her health improvements!
• Marla: Provides a powerful account of her rapid decline starting in late 2024, going from a numb leg to double vision, and ultimately losing sight in her right eye, all while being repeatedly told she likely suffered a stroke.

Key Medical Terminology & Treatments:

• Plasmapheresis: Marla details her 10-day hospital stay, which included 5 sessions of this treatment (the "radiator flush") to clean MOG antibodies from her blood.
• Lyrica (Pregabalin): Sandra uses this medication four times a day to manage severe nerve pain, which manifests as intense itching and a sensation of "bugs crawling under the skin."
• MOG Titers: The definitive blood test (processed at places like Mayo Clinic) that confirmed Marla's MOGAD diagnosis after weeks of confusion.
• Amper: A central nervous system stimulator Marla is set to start, hoping to speed up signals through her injured optic nerve to correct depth perception issues.

Notable Quotes & Insights:

• On the Power of Resilience: Sandra shares how she used her sister to help guide her through speech therapy via phone pictures while recovering in the hospital, highlighting the necessity of keeping a positive mindset.
• On Inflammatory Triggers: Sandra reflects on her inflammatory episode: "I think that was a big part of what got me in the hospital was I like my coffee creamer. I liked the flavor and I had too much of it. And I think that's what caused all that inflammation."
• On the New Normal: Marla shares a profound quote she learned at a conference: "We do what we can." This philosophy helps her manage the daily reality of a life changed by MOGAD.
• On Diet Changes: Marla discusses how the intensive steroid treatment changed her palate—alcohol and certain sweets now taste like metal, ironically making her pivot to the healthy, clean-eating regimen easier.

Thanks for listening to the Living Simpler podcast. If today's episode gave you a spark of clarity or confidence in your own health journey, be sure to follow, subscribe, and leave a five-star review. It helps more women find this vital message about health, resilience, and living simpler.

Want more wellness tips and real talk? Come hang out with me and the Living Simpler community!

Resources Mentioned:

Free Living Simpler Health Resources: https://living-simpler.com/resources

Follow Amy on Instagram: https://www.instagram.com/amymewborn

Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn

Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Here are the show notes for the podcast episode "Alcohol & Midlife Women: The Surprising Impact on Hormones, Brain Fog, & Belly Fat."

Episode Summary: This episode delves into the often-overlooked impact of alcohol on women in midlife, exploring how it affects hormones, brain function, sleep, and metabolism. Host Amy Mewborn shares her personal journey and explains why alcohol may not "hit the same" as it used to during these transitional years. The discussion emphasizes that this is not about shame but about empowering listeners with information to make informed choices about their health and well-being.

Key Topics Discussed:

• Alcohol as a Neurotoxin: Understanding how ethanol affects brain cells, impairs cognitive function, and is linked to increased dementia risk.
• Metabolism Differences: Why women metabolize alcohol differently than men, leading to more intense effects.
• Hormonal Impact in Midlife: How fluctuating estrogen levels during perimenopause and menopause interact with alcohol, exacerbating symptoms like anxiety, mood swings, and sleep disturbances.
• Impact on Men: The accelerated decline of testosterone and increased estrogen in men due to alcohol, leading to belly fat, fatigue, and mood changes.
• Sleep Disruption: How alcohol interferes with deep, restorative sleep, leading to fragmented sleep patterns and early morning awakenings.
• Blood Sugar and Inflammation: Alcohol's role in spiking and crashing blood sugar, disrupting metabolic health, and increasing inflammation through leaky gut and cytokine production.
• Weight Gain: The link between alcohol-induced inflammation, elevated cortisol, and stubborn belly fat.
• Mood and Emotional Well-being: How alcohol can lower serotonin and dopamine, contributing to depression, anxiety, irritability, and a diminished capacity for joy.
• Thyroid Function: Alcohol's suppression of thyroid function and its impact on metabolism and energy levels, particularly for women with existing thyroid conditions.
• Shifting Habits: Practical advice on creating new rituals, experimenting with alcohol-free breaks, and listening to your body's signals.
• Living Simpler Reflections: Aligning choices with the life you want to live, prioritizing clarity, energy, and presence over numbing or coping mechanisms.

Notable Guests/Moments:

• Host's Personal Experience: Amy Mewborn shares her own evolution from enjoying wine regularly to significantly reducing her intake after noticing negative effects on her sleep and energy.
• Oxford Study Mention: Reference to a study from Oxford that found heavy drinkers had a 41% higher dementia risk, and any amount of alcohol showed brain damage.
• Empowerment over Shame: A consistent message throughout the episode is the focus on providing information for empowerment rather than inducing guilt or shame.
• The "What Now?" Section: Practical, actionable steps for listeners to begin experimenting with reducing or eliminating alcohol from their lives.

Call to Action: Ready to explore a clearer, more energized you? Start by getting curious about how alcohol truly makes you feel – not just in the moment, but in the days that follow. Consider an experiment: take a break from alcohol for a few weeks and notice the changes in your sleep, mood, and energy. Discover new rituals that support your well-being.

Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode Summary

In this transformative episode of the Living Simpler Podcast, host Amy Mewborn shares her personal journey from health struggles to healing through the power of strategic fasting. After experiencing autoimmune issues, mold toxicity, and a life-threatening health scare, Amy discovered that fasting isn't about deprivation—it's about restoration. Drawing from the expertise of Dr. Mindy Pelz and other functional medicine leaders, this episode breaks down the science behind fasting for women over 30, exploring how different fasting windows activate specific healing processes in the body. Amy provides a comprehensive guide to fasting timelines, from 16-hour intermittent fasting to extended 7-day therapeutic fasts, while emphasizing the unique hormonal considerations women must navigate.

Key Topics Discussed

• The Science of Fasting vs. Starvation: Understanding fasting as a strategic healing tool, not punishment or deprivation

• Metabolic Flexibility: How fasting trains your body to burn stored fat instead of constantly relying on glucose

• Hormone Optimization: The critical relationship between fasting, insulin sensitivity, and hormonal balance for women

• Fasting Timeline Breakdown:

• 16 hours: Metabolic reset and fat burning activation
• 24 hours: Gut healing and cellular cleanup through autophagy
• 48 hours: Inflammation reduction and growth hormone surge (up to 5x normal levels)
• 72 hours: Immune system reset and stem cell activation
• 5-7 days: Deep therapeutic healing and hormone recalibration

• Women-Specific Fasting Strategies: How to align fasting with menstrual cycles, perimenopause, and post-menopause

• Cycle Syncing: Optimal fasting windows during follicular phase vs. luteal phase considerations

• Practical Implementation: Hydration protocols, electrolyte support, and energy management during fasts

• Safe Refeeding Strategies: How to break fasts properly to maximize benefits and avoid digestive distress

• Red Flags and Contraindications: When fasting isn't appropriate and safety considerations for women

Notable Moments & Insights

Personal Transformation Story: Amy shares her powerful health journey from owning fitness studios while secretly struggling with autoimmune issues, mold toxicity, and a stroke-level blood pressure emergency that led her to discover functional medicine and fasting.

Key Quote: "Fasting wasn't about deprivation, it was about restoration. It gave my body space to repair, to detox, and to finally start working with me, not against me."

Expert Wisdom Referenced:

• Dr. Mindy Pelz: "Fasting is not about what you eat, it's about when you eat"
• Emphasis on fasting as healing rather than restriction

Powerful Statistics:

• Growth hormone increases up to 5 times normal levels during 48-hour fasts
• Autophagy (cellular cleanup) peaks around 72 hours
• Stem cell production activates at the 72-hour mark

Mindset Shift: Amy challenges the conventional "eat every 2-3 hours" mentality, explaining how this advice wasn't designed for women's unique hormonal needs.

Call to Action

Ready to start your fasting journey? Amy encourages listeners to:

1. Start Small: Begin by pushing breakfast back just one hour this week
2. Find Community: Share your fasting goals with a friend or on social media for accountability
3. Track Your Progress: Download Amy's free fasting timeline and journal (link in show notes)
4. Listen to Your Body: Remember that fasting should feel empowering, not depleting

Subscribe and Share: If this episode resonated with you, please subscribe to the Living Simpler Podcast, leave a review, and share with another woman who might benefit from this message.

Stay Connected: Follow Amy's journey and get more wellness tips on Instagram, and keep an eye out for her upcoming 7-day fasting journal for deeper guidance.

Links & Resources

Free Living Simpler Health Resources: https://living-simpler.com/resources

Follow Amy on Instagram: https://www.instagram.com/amymewborn

Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn

Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Remember: Progress over perfection. Listen to your body, celebrate small wins, and trust that every step you take is building a foundation for long-term health. We are better, stronger, and healthier together.

Is Your Metabolism Broken? The Silent Force Behind Chronic Illness Episode Summary

In this deeply compassionate and informative episode of Living Simpler, Amy Mewborn addresses one of the most frustrating experiences many high-achieving women face: feeling like their body is working against them despite doing "all the right things." Through the relatable story of "Angie" and real client experiences, Amy explores the complex world of metabolic dysfunction—a silent force that affects millions of women, particularly during perimenopause and menopause.

Amy breaks down the science behind why your metabolism might feel "broken," explaining how hormonal shifts, body composition changes, and modern lifestyle stressors create a perfect storm that can leave you feeling exhausted, struggling with weight gain, and battling unpredictable hormones. Most importantly, she emphasizes that this isn't about willpower or trying harder—it's about understanding what's happening in your body and responding with compassion and knowledge.

Key Topics Discussed

• Understanding Metabolic Dysfunction: What it is, why it happens, and why it's not your fault • The Hormonal Symphony: How estrogen decline, insulin resistance, and other hormone imbalances affect metabolism • Body Composition Changes: The role of visceral fat and muscle loss in metabolic health • Staggering Statistics:

• 23% of U.S. women have metabolic syndrome
• Postmenopausal women are 2-3 times more likely to develop metabolic syndrome
• Women gain 10-15% more visceral fat after menopause
• Just 5 calories per day surplus can lead to 11 pounds of weight gain over 20 years • The Emotional Toll: Addressing the frustration, guilt, and invisible burden many women carry • PCOS Connection: How polycystic ovary syndrome compounds metabolic challenges • Practical Solutions:
• Resistance training for muscle preservation
• Anti-inflammatory nutrition approaches
• Stress management and sleep prioritization
• The role of hormone therapy (35% diabetes risk reduction) • Hope and Healing: Why small, consistent changes can create significant metabolic improvements

Notable Moments & Quotes

Opening Metaphor: "Think of your metabolism like the engine in your favorite car. For years, it hummed along, getting you where you needed to go. But lately, it's sputtering, stalling, and leaving you stranded on the side of the road."

Powerful Statistic: "47 million adults in the U.S. have metabolic syndrome, and women—especially African American and Mexican American women—are disproportionately affected."

Visceral Fat Analogy: "I like to call it the 'metabolic fire,' because it's not just sitting there—it's actively stoking inflammation... Imagine your body as a house, and visceral fat as a smoldering fire in the basement."

Empowering Message: "You are not alone, and you are not broken. Your experience is real, it's valid, and it's shared by millions of women. This isn't about willpower or not trying hard enough."

Hope-Filled Reminder: "Even a modest 5% weight loss can significantly improve hormone balance and ovulation in women with PCOS. That's not about chasing a number on the scale—it's about celebrating small wins that lead to big transformations."

Call to Action

Ready to take the first step toward metabolic healing? Amy encourages listeners to:

1. Start tracking your body's signals - Keep a simple journal of energy, mood, and symptoms
2. Incorporate gentle resistance training - Even 5 minutes a day can make a difference
3. Focus on anti-inflammatory whole foods - Paint your plate with colorful, nourishing options
4. Prioritize stress management and sleep - Protect your rest like a precious appointment
5. Seek support when needed - Consider working with a health coach or functional medicine practitioner

Don't forget to subscribe to Living Simpler for more episodes that blend science with compassion, helping you navigate your health journey with confidence and grace. Leave a review to help other women find this supportive community, and follow Amy on social media for daily inspiration and practical wellness tips.

Links & Resources

Free Living Simpler Health Resources: https://living-simpler.com/resources

Follow Amy on Instagram: https://www.instagram.com/amymewborn

Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn

Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode: "Toxic Truths: Five Simple Steps For Reducing Your Toxic Load"

In this eye-opening episode, Amy Mewborn tackles one of the most pressing health issues of our time: the hidden toxic burden we carry from everyday products. From the beautifully scented candles in our homes to the makeup we apply each morning, Amy reveals how seemingly innocent daily rituals may be quietly disrupting our hormones, compromising fertility, and raising cancer risk. This isn't about living in fear—it's about empowerment through awareness. Amy provides practical, scientifically-backed strategies to reduce your toxic load without needing a chemistry degree or complete life overhaul. With infertility rising 1% every year for the past 50 years, this conversation couldn't be more timely or crucial for women's health.

Key Topics Discussed

• **The Hidden Truth About Chemical Safety Testing** - Why most chemicals we use daily were never tested for long-term safety - Understanding "toxic load" and cumulative exposure - The legal loopholes that hide dangerous ingredients under terms like "fragrance" and "natural flavors"

• **Major Sources of Daily Toxic Exposure** - Personal care products: deodorants, perfumes, makeup, and skincare - Period products and their direct access to bloodstream - Household items: toilet paper, cleaning products, air fresheners - Cookware dangers: PFAS chemicals in non-stick pans - Sunscreen synthetic UV filters and safer alternatives

• **The Greenwashing Problem** - How companies mislead consumers with unregulated terms like "natural" and "eco-friendly" - Red flag ingredients to avoid: fragrance, PEGs, parabens, aluminum, PFAS - Reading labels effectively without needing a PhD in chemistry

• **Family-Friendly Detox Strategies** - Why children are more vulnerable to toxic exposure - Safe swaps for kids' products and foods - Simple detox habits: movement, hydration, sunlight, and nature connection

• **Five Actionable Steps to Start Today** - Personal product audit focusing on daily-use items - Air and water quality improvements - Food detox strategies for families - Building natural detox habits into daily routines - Embracing simplicity as a detox strategy

Notable Statistics & Research Mentioned

• **Infertility Crisis**: Infertility has risen by approximately 1% every single year for the past 50 years (published in Scientific American)

• **Breast Cancer Connection**: Parabens were found in 97% of breast cancer tumors sampled in one major study

• **PFAS Contamination**: Over 90% of products found to have high levels of PFAS (forever chemicals) never listed them on the label

• **Heavy Metal Exposure**: Recent study found women using conventional tampons had higher levels of heavy metals and signs of oxidative stress

• **Food Dye Impact**: Food dyes like Red 40 and Yellow 5 are banned in Europe due to links to hyperactivity and behavioral issues in children

Key Quotes from the Episode

*"Your environment, your products, and even the air you breathe inside your home could be contributing to fatigue, fertility struggles, and chronic illness."*

*"Your skin is not a barrier. It's a sponge. What you put on your body matters just as much as what you put in it."*

*"You are not powerless. You are not behind. Every choice you make from here is a vote for your health and your future."*

*"This journey toward low-tox living is not about doing everything perfectly. It's about stacking better choices one by one in a way that fits your life."*

Recommended Brands & Products Mentioned

• **Cleaning Products**: Branch Basics, Milora • **Cookware**: Xtrema (pure ceramic, free of glazes and coatings) • **Period Products**: Organic cotton tampons, bamboo-based reusable period underwear, medical-grade silicone menstrual cups • **Sunscreen**: Mineral-based options with zinc oxide or titanium dioxide

Call to Action

Ready to take control of your health and reduce your toxic load? Start with Amy's five simple steps outlined in this episode, beginning with a personal product audit this week. Your body—and your family's health—will thank you.

**Don't forget to:** - Subscribe to Living Simpler on Apple Podcasts or Spotify - Leave a 5-star review to help more women discover these life-changing insights - Follow Amy on Instagram @amymewborn for daily wellness tips and inspiration - Share this episode with women in your life who deserve to know these toxic truths

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Links & Resources

**Free Living Simpler Health Resources**: https://living-simpler.com/resources

**Follow Amy on Instagram**: https://www.instagram.com/amymewborn

**Shop Amy's Top Wellness Picks**: https://www.amazon.com/shop/amymewborn

**Shop Amy's Fave Shaklee Products**: https://us.shaklee.com/en_US/amymewborn/storefront

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*The Living Simpler Podcast is your weekly dose of truth, tools, and encouragement for women who are doing everything right but still feel like something's off. Join Amy Mewborn—former finance exec, TEDx speaker, and wellness entrepreneur—as she cuts through the noise to give you simple, doable steps to balance hormones, boost energy, reduce inflammation, and reclaim your sparkle.*