Redefine How You Age

Feeling tired, gaining weight, noticing thinning hair, or struggling with brain fog? Could your thyroid be part of the picture?

In Episode 9 of The Redefine How You Age Podcast, I'm joined once again by Dr. Yvonne Villarreal for Part 2 of our conversation about hormones and healthy aging.

We're exploring thyroid health, the differences between conventional and functional medicine approaches to testing, and why your symptoms deserve attention alongside your lab results. We also dive into vitamin D, melatonin, DHEA, pregnenolone, and oxytocin—discussing their roles in the body and questions worth bringing to your healthcare practitioner.

If you're a woman over 50 who wants to better understand the changes happening in your body, this conversation is for you!

Welcome: Hormones After 50, Part 2

02:45

Hypothyroidism vs. Hyperthyroidism: Recognizing the Symptoms

03:55

The Connection Between Thyroid and Sex Hormones

05:09

Understanding TSH, T3, T4 and Thyroid Antibodies

07:12

Normal vs. “Optimal” Thyroid Lab Ranges

09:19

Hashimoto's, Graves' Disease and Thyroid Autoimmunity

10:33

Thyroid Symptoms Women Shouldn't Ignore

12:03

Questions to Discuss With Your Healthcare Practitioner

14:13

Vitamin D After 50: Food Sources and Risk Factors

18:54

Vitamin D Levels, Supplementation and Safety

20:32

Melatonin: More Than a Sleep Hormone?

22:36

Melatonin Timing and Next-Day Drowsiness

24:41

DHEA: Hormone Production and Menopause

28:44

Pregnenolone: A Hormone Precursor

30:42

Oxytocin: Connection, Intimacy and Emerging Research

35:18

Coming Next: Why Knowing Better Doesn't Always Mean Doing Better

35:59

Closing and Subscribe

Virginia Residents: You can find Dr. Yvonne Villarreal at:Embracing HealthIntegrative Holistic Family Care385 Garrisonville Road, Suite 121,Stafford, VA 22554Tel: 540.318.8602 

Redefine How You Age

Helping women 50 and over build strength, vitality, confidence & longevity.

Donna P. Hetrick Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst

🌐 Website www.donnaphetrick.com

📱 Follow Donna on Facebook & Instagraminstagram.com/donnaphetrick

https://www.facebook.com/LifestyleDonna

https://www.linkedin.com/in/donna-hetrick-b173521b/

AGE STRONG LIVE LONG

What if some of the changes you've been told are simply “part of getting older” are actually connected to menopause and changing hormone levels? In Episode 8 of The Redefine How You Age Podcast, I’m joined by Dr. Yvonne Villarreal, a board-certified family physician and integrative holistic medicine practitioner, for an honest conversation about hormones after 50. We talk about estrogen, progesterone and testosterone; the symptoms women often overlook; vaginal and urinary health; bone and cardiovascular health; what “bioidentical” and “compounded” hormones actually mean; and the important differences between FDA-approved and compounded hormone therapies. We also take a closer look at what has changed in the conversation around hormone therapy and the Women's Health Initiative—and why individualized risk assessment still matters. If you've ever wondered whether your symptoms are “just aging,” whether hormone therapy might be worth discussing, or what questions you should be asking your healthcare provider, this episode will give you plenty to think about—and some important tools for having that conversation.

00:00 Welcome to Redefine How You Age

00:36 Menopause Awareness Month & Introducing Dr. V

02:53 What Every Woman Should Know About Menopause

04:33 Today's Hormone Therapy Questions

06:11 Menopause Symptoms: It's More Than Hot Flashes

07:22 Genitourinary Symptoms, UTIs & Vaginal Estrogen

09:58 Migraines, Libido & Other Hormonal Changes

11:39 Skin, Hair & Bone Changes After Menopause

12:52 Estrogen's Effects on the Brain, Sleep & Bone

14:26 Estrogen & Cardiovascular Health

15:32 Genitourinary Health & Systemic Estrogen

16:58 What Is a Bioidentical Hormone?

17:27 What Does “Compounded” Mean?

18:33 FDA-Approved Hormones vs. Compounded Hormones

19:49 Finding the Right Hormone Dose for You

21:08 Potential Benefits of Menopausal Hormone Therapy

22:11 Hormones, Muscle, Metabolism & Abdominal Fat

23:27 The Women's Health Initiative & Hormone Therapy Safety

24:47 Does Removing the Boxed Warning Mean Hormones Are Risk-Free?

25:54 Who May Be a Candidate for Hormone Therapy?

27:46 Progesterone: The Often-Overlooked Hormone

28:16 Progesterone, Stress & Sleep

29:53 Potential Benefits of Progesterone After Menopause

30:58 Oral vs. Cream Progesterone

33:05 Testosterone for Women: Why Would We Consider It?

34:48 Testosterone, Muscle, Metabolic Health & Libido

36:18 Hormone Testing: What Should Women Ask For?

37:41 When You Can't Get Hormone Testing Through Your Doctor

39:14 What's Next: DHEA, Pregnenolone, Thyroid & More

39:46 Age Strong & Live Long

Virginia Residents: You can find Dr. Yvonne Villarreal at:

Embracing Health

Integrative Holistic Family Care

385 Garrisonville Road, Suite 121,

Stafford, VA 22554

Tel: 540.318.8602 

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Redefine How You AgeHelping women 50 and over build strength, vitality, confidence & longevity.Donna P. Hetrick Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst🌐 Website www.donnaphetrick.com📱 Follow Donna on Facebook & Instagraminstagram.com/donnaphetrickhttps://www.facebook.com/LifestyleDonnahttps://www.linkedin.com/in/donna-hetrick-b173521b/

What if your blood sugar is affecting your energy, cravings, body composition and metabolic health more than you realize? In Episode 7 of The Redefine How You Age Podcast, we’re taking a deeper look at blood sugar regulation and why it becomes increasingly important as we get older. More than 115 million American adults have prediabetes—and 8 in 10 don’t know they have it. I’ll explain what your fasting glucose and A1C can tell you, why insulin resistance can develop long before obvious symptoms appear, and how muscle, protein, movement, sleep and your everyday food choices can influence glucose regulation. I’ll also share what I discovered when I wore a continuous glucose monitor for 4½ months—including one surprisingly high glucose spike from a very small amount of food! If you’ve been dealing with afternoon energy crashes, cravings, stubborn weight or feeling like your metabolism just isn’t working the way it used to, this episode will give you practical strategies to better understand what may be happening inside your body—and what you can do about it. 

00:00 Welcome to Redefine How You Age

01:18 The Prediabetes Problem

02:32 What Happens After You Eat?

04:01 Fasting Glucose: What Does It Tell You?

05:07 A1C: Your 2–3 Month Blood Sugar Picture

06:30 Insulin Resistance & Visceral Fat

08:08 Three Blood Sugar Markers to Know

09:58 What Is a Blood Sugar Spike?

10:31 My CGM Experiment: The Chex Mix Surprise

12:38 What Blood Sugar Spikes Can Do in the Body

14:32 Metabolic Flexibility: Why It Matters

15:25 Zone 2 Cardio & Metabolic Health

17:05 Cravings, Hunger & Metabolic Inflexibility

18:28 Are You Living a Sedentary Lifestyle?

19:55 Build Muscle to Improve Glucose Management

20:42 Why I Say “Avoid Snacking”

22:13 Protein, Sleep & Blood Sugar

23:27 Why Fasting Insulin Matters

25:19 Your 40s, Perimenopause & Metabolic Aging

26:21 Are You Riding the Blood Sugar Roller Coaster?

28:00 5 Practical Strategies for Better Blood Sugar

30:23 Know Your Numbers & Take Action

30:57 Your Questions & Follow-Up

31:52 Where to Find More Episodes & Resources

32:17 Age Strong & Live Long

If you enjoyed this episode, please subscribe and share it with a friend who is trying to stay strong, healthy and independent as she ages.Redefine How You AgeHelping women 50 and over build strength, vitality, confidence & longevity.

Donna P. Hetrick Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst

🌐 Website www.donnaphetrick.com

📱 Follow Donna on Facebook & Instagram

instagram.com/donnaphetrick

https://www.facebook.com/LifestyleDonna

https://www.linkedin.com/in/donna-hetrick-b173521b/

Age Strong • Live Long

Could creatine be one of the most underrated supplements for women over 50?And what about essential amino acids?If you're trying to preserve muscle, improve strength, recover from your workouts and stay strong as you age, these are two supplements worth understanding.In my newest episode of Redefine How You Age, I'm breaking down:💪 Creatine for strength & muscle🧠 Potential cognitive benefits⚡ Recovery & exercise performance🧬 Essential amino acids & muscle protein synthesis⏰ When and how to use them🔍 How to choose quality supplementsAnd most importantly—do you actually need them?Let's separate the science from the supplement hype.🎧 Tune in to the latest episode of Redefine How You Age.KION Creatine & Aminos - Get 25% off through Sept. 9

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BodyHealth Aminos & Creatine - Get 20% off
https://prz.io/VZJG5LKSV00:00 — Introduction00:21 — Why Creatine Matters After 5001:36 — What Is Creatine & How Does It Work?04:25 — How to Take Creatine & Avoid Digestive Issues05:46 — Is Creatine Safe for Your Kidneys?06:30 — Will Creatine Make You Gain Body Fat?07:11 — Creatine for Brain & Cognitive Health10:28 — Creatine, Longevity, Sleep & Bone Health12:46 — Creatine Is Not a Quick Fix13:25 — Who Can Benefit From Creatine?14:27 — Essential Amino Acids: What Are They?15:21 — When Essential Amino Acids Can Help16:31 — How Much EAA & Leucine Do You Need?18:07 — Who Should Consider Essential Amino Acids?18:43 — You Don't Have to Do Everything at Once19:07 — The Right Order: Protein, Training & Supplements21:06 — Supplement Brands I Recommend23:01 — Your Takeaway: Creatine & Essential Amino Acids23:43 — Next Episode: Blood Sugar & Aging24:11 — ClosingIf you enjoyed this episode, please subscribe and share it with a friend who is trying to stay strong, healthy and independent as she ages.Redefine How You AgeHelping women 50 and over build strength, vitality, confidence & longevity.Donna P. Hetrick Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst🌐 Website www.donnaphetrick.com📱 Follow Donna on Facebook & Instagraminstagram.com/donnaphetrickhttps://www.facebook.com/LifestyleDonnahttps://www.linkedin.com/in/donna-hetrick-b173521b/Age Strong • Live Long

Episode 5 features Donna's longtime client and friend, Sissy, who has worked with Donna for 30 years.Sissy isn't someone who loves going to the gym.She works a high-stress, sedentary job and spends 6–8 hours a day at a computer.So instead of trying to completely overhaul her life, Donna helped her find simple strategies that actually fit into the life she already has.The result?

She started incorporating short "exercise snacks," strength training and more intentional protein intake—and began seeing meaningful changes in her strength, body composition, endurance and overall resilience.

The lesson: You don't need more time. You need smarter strategies.

You don't have to completely change your life to change your trajectory. Start where you are. Move More. Build Muscle. Eat Enough Protein. Plan Ahead. Measure What Matters.

00:00 — 30 Years of Friendship, Fitness & Aging Together

01:14 — The Reality of Being a Busy Working Woman

02:20 — Why Sitting All Day Changed Everything

04:13 — Looking Under the Hood: Body Composition Scans

05:27 — The Biggest Change: Strength Training

06:27 — Exercise Snacks: Small Bursts That Add Up

08:39 — The Unexpected Glucose Connection

10:13 — Why Am I Suddenly So Hungry?

11:45 — The Numbers Don't Lie: What Changed?

12:27 — The Scale Went Up—and That's a GOOD Thing

13:48 — Stronger, More Capable & More Resilient

15:26 — The Protein Challenge: Planning Ahead

17:18 — What Keeps You Consistent for 30 Years?

18:50 — Starting at 60, 65 or 70: It's Not Too Late

20:17 — Donna's Takeaway: Smart Strategies That Actually Work

If you enjoyed this episode, please subscribe and share it with a friend who is trying to stay strong, healthy and independent as she ages.

Redefine How You Age

Helping women 50 and over build strength, vitality, confidence & longevity.

Donna P. Hetrick Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst

🌐 Website www.donnaphetrick.com

📱 Follow Donna on Facebook & Instagram

instagram.com/donnaphetrick

https://www.facebook.com/LifestyleDonna

https://www.linkedin.com/in/donna-hetrick-b173521b/

Age Strong • Live Long

Would you drink a protein powder if you knew it contained unnecessary ingredients—or potentially high levels of heavy metals?

In this episode of Redefine How You Age, we're taking a closer look at how to choose a quality protein powder and protein bar—especially for women 50+ who are focused on maintaining muscle, strength and longevity.

I'll walk you through:

• What makes a protein powder a quality protein source

• Why leucine matters for muscle protein synthesis

• Artificial sweeteners, gums, thickeners and unnecessary fillers

• Why third-party testing matters

• Heavy metals in protein powders—and where they come from

• Why plant-based and chocolate protein powders can present different considerations

• Collagen peptides vs. true protein powders

• How to choose an egg white protein powder

• What I look for in a protein bar

• Why protein bars should generally be considered a convenience food—not your primary protein source

• Four protein bars I evaluated for protein quality, leucine potential, ingredient quality and convenience

And most importantly, I'll give you a simple question to ask before you buy:

"Is this actually helping me stimulate muscle protein synthesis?

"EPISODE CHAPTERS

00:00 Welcome to Redefine How You Age

00:25 Continuing the Protein Series

01:02 What to Look for in a Protein Powder

01:52 Gums, Thickeners & Digestive Issues

02:32 Cheap Fillers & Proprietary Blends

03:07 The Heavy Metal Concern

04:14 What Third-Party Testing Really Means

04:59 Where Heavy Metals Come From

06:05 What the Research Is Showing

07:12 Whey vs. Plant-Based Protein

07:50 Collagen Peptides vs. Protein Powder

09:43 Choosing a Clean Protein Powder

11:25 Egg White Protein Powder

13:03 Choosing a Quality Protein Bar

14:28 Julian Bakery Egg White Almond Bar

16:15 Lineage Protein Bar for Humans

17:15 Just Ingredients Protein Snack Bar

18:16 Perfect Bar

19:12 Essential Amino Acids & Creatine — Coming Soon

19:43 The Bottom Line

20:13 What's Coming Next

21:09 Thanks for Listening

CONSUMER REPORTS:https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/

CLEAN LABEL PROJECT TOP 16 CLEANEST PROTEINS

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If you enjoyed this episode, please subscribe and share it with a friend who is trying to stay strong, healthy and independent as she ages.

Redefine How You Age

Helping women 50 and over build strength, vitality, confidence & longevity.

Donna P. Hetrick

Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst

🌐 Website www.donnaphetrick.com

📱 Follow Donna on Facebook & Instagram

instagram.com/donnaphetrick

https://www.facebook.com/LifestyleDonna

https://www.linkedin.com/in/donna-hetrick-b173521b/

Age Strong • Live Long

Can women over 50 really build muscle? Is it ever too late to start strength training? Will lifting weights make you "bulky?"In this episode of the Redefine How You Age Podcast, I sit down with my longtime friend and colleague Chris Glass, former champion bodybuilder, world-ranked powerlifter, ISSA Master Fitness Scientist, certified nutritionist, and personal trainer specializing in helping women over 50 build strength and maintain muscle.Together, we separate fact from fiction and discuss why strength training is one of the most powerful investments you can make in your future health, independence, and longevity.Whether you're brand new to resistance training or looking for encouragement to take your workouts to the next level, this episode will give you the confidence to begin.

00:00 Welcome & Introduction

00:28 Meet today's guest: Chris Glass

02:45 Why women over 50 need strengthtraining

03:50 Will lifting weights make womenbulky?

04:52 Overcoming gym intimidation

06:11 Is it ever too late to buildmuscle?

07:41 The biggest nutrition mistakeswomen make

09:36 Should women lift heavierweights?

12:44 Free weights vs. machines

13:42 Best beginner strength exercises

15:10 Exercise "snacks" forbusy women

16:18 How little exercise still makesa difference

17:25 Fact vs. Fiction: StrengthTraining Edition

18:22 Chris shares her upcoming book

20:17 Working with Chris & onlinecoaching

21:20 Final advice: Move more. Staystrong.

22:00 Coming next episode

22:21 Closing

For more on Chris Glass and her Fitness & Nutrition App visit https://www.livingfitnessllc.com

Also COMING SOON TO AMAZON "From Work Life to Fit Life" --Your guide to practical workouts, nutrition and lasting healthy habits.

For more on Donna:

🌐 Website www.donnaphetrick.com

📱 Follow Donna on Facebook & Instagram

instagram.com/donnaphetrick

https://www.facebook.com/LifestyleDonna

https://www.linkedin.com/in/donna-hetrick-b173521b/

Thanks for listening to The Redefine How You Age Podcast. If you enjoyed this episode, please follow the show, leave a review, and share it with a friend who's ready to redefine how she ages.

Together let's Age Strong, Live Long.

You already know protein is important—but did you know the type of protein you eat and the amount of leucine it contains can determine whether your muscles actually respond?

In this episode of Redefine How You Age, Donna Hetrick takes a deeper dive into the science behind muscle-building nutrition for women over 50.

You'll discover:

• Why protein alone isn't enough

• What leucine is and why it "turns on" muscle proteinsynthesis

• The ideal leucine goal for each meal

• Animal vs. plant proteins—and how to make both work

• Common mistakes women make that limit muscle growth

• Practical strategies to preserve muscle, support metabolism, and age with strength

This episode also includes practical tips for using AI to buildhigh-protein meal plans and simple ways to optimize every meal for healthy aging.

Age Strong, Live Long.

In This Episode

00:00 Welcome

00:32 Why Protein Matters More After50

01:01 Your Personal Protein Formula

02:01 Don't Fall for "HighProtein" Food Marketing

04:09 Top-Tier Protein Sources

05:35 Understanding Leucine

06:49 The Leucine Threshold

07:24 Plant-Based Protein Strategies

09:07 Reading the Leucine Chart

11:50 How Vegans & Vegetarians CanReach Their Goals

13:18 Muscle-Building Strategies

15:18 Protein Choices for Fat Loss

17:15 Common Protein Mistakes

20:20 Your Action Plan

 22:06 Coming Next: Chris Glass

GET FREE DOWNLOADABLE LEUCINE CHART HERE:

**Copy & Paste link below in your favorite search engine:

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• FIND DONNA HERE: https://www.donnaphetrick.com
• instagram.com/donnaphetrick
• https://www.facebook.com/LifestyleDonna
• https://www.linkedin.com/in/donna-hetrick-b173521b/
• Thanks for listening to The Redefine How You Age Podcast.If you enjoyed this episode, please follow the show, leave a review, and share it with a friend who's ready to redefine how she ages.Together Let's Age Strong, Live Long.

Join me as I uncover why your old weight loss strategies are not working anymore. Two aging phenomena are making it difficult for your body to build muscle and reduce fat. It's never to late to build strength, preserve muscle, or take control of your health. I've got the formula and the fix! In today's episode I highlight the benefits of using a Smart Scale to track and measure your body composition. If you are still seeing just one number when you step on the scale - you are not getting the information you need.Here is a $25 off coupon if you decide you would like to start measuring and tracking! https://www.humehealth.com/DONNA9856400:00 Welcome01:18 Why Women Over 50 Struggle with Body Composition03:17 Understanding Sarcopenia04:34 What is Anabolic Resistance?05:39 The Two Keys to Building Muscle06:01 How Much Protein Do Women Need?08:43 Why Strength Training Matters11:19 Best Protein Sources12:27 Why the RDA Isn't Enough14:16 Testosterone and Muscle Health15:16 Why Body Composition Matters17:51 Smart Scales Explained20:01 Coming Next: The Science of ProteinThanks for listening to The Redefine How You Age Podcast.
If you enjoyed this episode, please follow the show, leave a review, and share it with a friend who's ready to redefine how she ages.Find Donna here:

https://www.donnaphetrick.com

instagram.com/donnaphetrick

https://www.facebook.com/LifestyleDonna

https://www.linkedin.com/in/donna-hetrick-b173521b/