The Optimized Women

Discover how to build lean muscle, balance hormones, and reignite metabolism after 50. In this episode, you’ll learn the science behind muscle as a metabolic organ, how to train smarter (not harder) through menopause, and why recovery and hormone balance are key for strength and longevity. Perfect for women who want to stay strong, lean, and vibrant at any age.

• Muscle as metabolic medicine for women in midlife
• Smart strength training splits and recovery for hormone health
• Balancing HIIT, Zone 2, and daily movement for longevity
• Hormone replacement therapy and testosterone in women
• Protein, creatine, and supplement strategies for women over 50

TIMESTAMPS

[00:00] Why muscle is key to metabolic health and glucose control in midlife

[00:44] Starting bodybuilding at 50 and transforming your body at any age

[01:33] Perimenopause, insulin resistance, and how strength training helps

[03:19] Common training mistakes: too much cardio and skipping a coach

[05:44] How to find the right trainer for women 40–60+

[09:46] Bodybuilding lessons: muscle splits, compound lifts, and progression

[12:37] The best full-body plan for busy women (2–3 days a week)

[14:21] How to train with balance and recovery between workouts

[15:14] Heavy lifting, volume, and tempo — finding your intensity sweet spot

[17:55] Conditioning vs cardio: HIIT, Zone 2, and power training explained

[19:07] The ideal weekly mix for fat loss, recovery, and stress control

[22:30] Daily walking, HRV tracking, and training around your stress load

[27:26] Injury prevention: knees, shoulders, hips, and posture correction

[33:17] Midlife recovery tools: mobility, foam rolling, flexibility, and rest

[34:12] Men vs women in training — why women won’t “bulk up”

[35:04] Estrogen decline, sarcopenia, and how to preserve muscle in menopause

[36:23] HRT and testosterone therapy — benefits, myths, and what to watch for

[41:13] Protein goals and timing for women 40+

[42:54] Carbs, fats, and how to eat for energy and body composition

[44:22] Creatine, protein shakes, and supplement stack for strength

[46:47] Carol’s book, podcast, and where to connect with her online

Guest: Carol Covino

Website: https://carolcovino.com/

Instagram: https://www.instagram.com/carolcovinofitness/

LET’S CONNECT

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

YouTube: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton

Discover how precision diagnostics, regenerative therapies, and AI are redefining the future of personalized healthcare. In this episode, you’ll learn how data-driven medicine, early disease detection, and foundational lifestyle strategies are transforming longevity and empowering women to take control of their healthspan.

💡 KEY TOPICS 💡

• AI and data-driven longevity medicine
• Democratizing access to precision health care
• Foundations of health optimization and lifestyle medicine
• Regenerative therapies and therapeutic plasma exchange
• Women’s hormones, midlife vitality, and personalized care

⏰ TIMESTAMPS ⏰

[00:00] Adding 20 good years of life and redefining longevity

[02:15] The story behind Restore Hyper Wellness and the birth of Humanot Health

[07:31] Building the wellness franchise model and scaling innovation

[12:03] From athlete recovery to chronic inflammation relief

[19:40] Defining health optimization and the role of foundational habits

[23:53] How Humanot bridges fragmented longevity solutions

[28:08] Making advanced therapies more affordable and accessible

[34:24] Standardizing longevity medicine and women’s hormone care

[46:32] How AI is transforming diagnostics and personalized medicine

[54:07] Cutting-edge therapies like therapeutic plasma exchange

[59:54] Preventative and minimally invasive healthcare approaches

[01:00:30] What health optimization means for women in midlife

[01:06:45] Final insights and how to connect with Humanot Health

🌿 GUEST 🌿

Jim Donnelly | CEO & Founder, Humanot Health

Website: https://www.humanauthealth.com

Instagram: https://www.instagram.com/humanauthealth/

LinkedIn: https://www.linkedin.com/in/jimdonnellyhumanaut

💫 LET'S CONNECT 💫

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com

Podcast: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton/

LinkedIn: https://www.linkedin.com/in/orshimcnaughton/

Hair thinning, gray hair, and hair loss don’t have to be inevitable! In this episode, we explore the science of hair health and dive into the root causes of these issues—hormonal imbalances, nutritional deficiencies, and stress. Learn how to restore your hair naturally using a proven system that promotes growth, prevents gray hair, and reverses thinning. Plus, we uncover the effectiveness of popular treatments like PRP, red light therapy, and micro-needling, and share what truly works to help you achieve vibrant, healthy hair.

🔹 What You'll Learn in This Episode:

The root causes of hair thinning and gray hair in women

How hormonal imbalances and stress accelerate hair loss—and what to do about it

The best nutrients, vitamins, and minerals for hair regrowth

A step-by-step system for reversing gray hair naturally

What works (and doesn’t) in hair restoration treatments like PRP and red light therapy

🔑 KEY TOPICS 🔑

Hormones & Hair Loss: How cortisol, estrogen, and thyroid affect your hair

Gray Hair Reversal: Natural ways to reduce hydrogen peroxide buildup

Nutrition for Hair Health: Key vitamins, minerals, and protein sources

Effective Hair Growth Treatments: PRP, microneedling, and red light therapy

The Ultimate Hair Restoration System: Proven steps to regrow and strengthen your hair

🕐 TIMESTAMPS 🕐

[00:00] Introduction & Common Hair Loss Treatments

[03:30] Hormonal Imbalances & Hair Loss Causes

[10:30] Early Signs of Hair Thinning & Genetic Factors

[17:00] Nutritional Deficiencies & Hair Growth Support

[23:30] Stress, Cortisol, and Their Impact on Hair Health

[31:30] Effective Hair Loss Treatments: PRP, Red Light & More

[42:00] The Science Behind Gray Hair & Reversing It

[50:00] How Hair Dyes & Chemicals Affect Hair Health

[57:00] Building a Complete Hair Restoration Routine

[62:00] Final Longevity & Anti-Aging Tips for Hair & Health

🎙️ GUEST: Faraz Khan 🎙️

Website: https://FullyVital.com

Instagram: https://instagram.com/fullyvitalhair

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton/

Testosterone levels have dropped by nearly 50% over the past 40 years, creating ripple effects in metabolism, mood, fertility, and longevity. In this episode, you’ll learn why hormones are declining across both men and women, the hidden role of endocrine disruptors, and how lifestyle, TRT, and new oral formulations are changing the conversation about hormone health. Discover the metabolic, cardiovascular, and brain benefits of testosterone and what myths need to be debunked once and for all.

TIMESTAMPS

[00:00] Testosterone decline over the last 40 years and why it matters

[03:27] Causes of low testosterone: obesity, endocrine disruptors, poor sleep

[06:09] Symptoms and metabolic consequences of testosterone deficiency

[09:45] Can lifestyle changes restore testosterone without TRT?

[15:09] How low testosterone shows up in women and its health impacts

[17:01] History of testosterone therapy, stigma, and FDA regulation

[22:16] Current TRT options: injectables, pellets, gels, and compounded creams

[33:06] Innovation in oral testosterone and SHBG reduction

[42:00] Fertility, LH/FSH suppression, and pilot study data

[55:33] Testosterone’s connection to longevity, chronic disease, and healthspan

[58:23] Myths about cardiovascular risk, prostate cancer, and testosterone use

[01:00:51] Hormones as a foundation of health and how to get tested

Guest: Shalin Shah

Website: https://kaisertrex.com

Instagram: https://www.instagram.com/themetabolicceo

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton/

Enjoying the podcast? ⭐️⭐️⭐️⭐️⭐️

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Women’s health research has historically overlooked critical differences in female biology. In this episode, Katie Moore and Dr. Mackenzie De Jesus join me to uncover the persistent gender gap in health studies. We discuss the implications of male-centric research, the rise of wearable health tech, and how women can take charge of their health with personalized solutions. Discover how new technologies and innovative studies are shaping the future of women’s health research.

🕐 TIMESTAMPS 🕐

[00:00] Introduction to Women’s Health Research

[01:13] Meet Katie Moore and Dr. Mackenzie De Jesus

[02:57] How autoimmune issues uniquely affect women

[05:56] Male-centric health research: The historical context

[11:21] Wearable devices and women’s health

[16:26] Using personalized health data for better outcomes

[25:10] The impact of gender-specific research on health care

[33:38] Participating in health studies with Reputable Health

🎙️ GUESTS 🎙️

Katie Moore and Dr. Mackenzie De Jesus

Join Women's Health Study: https://www.reputable.health/orshi

Instagram: https://www.instagram.com/reputablehealth

LinkedIn: https://www.linkedin.com/company/reputable-health

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/optimizedwomen

https://www.linkedin.com/in/orshimcnaughton/

Enjoying the podcast?

Don’t forget to subscribe and leave a review to help spread the word!

Your vision is more than just seeing clearly—it's a direct reflection of your brain function and overall health. In this episode, we explore the groundbreaking field of neuro-optometry and how vision training can improve focus, mental clarity, energy levels, and even stress resilience. Learn how screen time is impacting your eyesight, why more kids are becoming nearsighted, and what you can do to optimize your vision at any age. Discover natural solutions beyond glasses and contacts to train your eyes and brain for peak performance.

What You'll Learn in This Episode:

🔹 How vision training enhances mental clarity, focus & energy

🔹 The truth about screens & their impact on eyesight

🔹 Why nearsightedness is skyrocketing & how to prevent it

🔹 How hormones, stress & aging affect vision health

🔹 The best strategies to strengthen your eyes & brain

🕐 TIMESTAMPS 🕐

[02:10] What is neuro-optometry & how does it go beyond glasses?

[10:45] The impact of screen time on vision, sleep & mental clarity

[18:30] The nearsightedness epidemic & why kids are affected more

[27:15] How hormones, aging & stress affect women’s eye health

[35:40] Vision training for cognitive function & productivity

[44:00] Concussion recovery, motion sickness & vision therapy

[50:20] How to reduce eye strain & improve digital endurance

[58:00] Nutrition & lifestyle strategies for long-term eye health

🎙️ GUEST: DR. BRYCE APPELBAUM 🎙️

🔗 Website: https://www.myvisionfirst.com/

📸 Instagram: @drbryceappelbaum

📺 ScreenFit Training – Get $200 OFF! Use promo code OPTIMIZED at checkout: https://www.screenfit.com/

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton/

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Don’t forget to subscribe & leave a review to help spread the word!

If you're struggling with fatigue, weight gain, brain fog, or unexplained symptoms despite “normal” labs, this episode will help you uncover what’s really going on. We explore how thyroid dysfunction—especially Hashimoto’s—is often missed, misdiagnosed, or mistreated. Learn the real root causes behind low thyroid function, the truth about lab testing, and what to do when meds aren't working. You’ll walk away with real-world strategies to begin healing your thyroid naturally and reclaim your energy.

TIMESTAMPS

[00:00] Why adrenal exhaustion causes thyroid to slow down

[01:42] Ryan’s decade-long struggle to get diagnosed

[05:06] His TSH was over 150—what that really means

[06:56] Why Hashimoto’s goes undiagnosed in women

[09:27] Why TSH is not a thyroid marker

[13:02] Why doctors dismiss thyroid antibodies

[17:53] Going gluten-free to reverse autoimmune markers

[23:32] Study: gluten increases leaky gut in everyone

[25:51] What is leaky gut and why it matters for Hashimoto’s

[28:53] Molecular mimicry and immune system crossfire

[30:30] Food sensitivity testing and the best elimination diets

[32:17] Cortisol, inflammation, and thyroid damage

[34:53] The role of glutathione in thyroid hormone production

[36:38] Why stress shuts down your thyroid and metabolism

[37:50] Hashimoto’s vs. hypothyroid symptoms

[38:55] Chronic inflammation and autoimmunity

[42:31] The 6 markers you need on every thyroid panel

[47:11] Why Synthroid doesn’t always work

[49:20] Ryan’s antibodies dropped from 1700+ to normal

[54:33] Full testing strategy: gut, toxins, mitochondria

[57:29] Healing strategies to reverse Hashimoto’s naturally

[59:10] Free guide: 10 steps to heal from Hashimoto’s

[1:00:19] What every woman should know about healing

GUEST: Ryan Monahan

Website: https://themindfulnutrivore.com/

Instagram: https://www.instagram.com/themindfulnutrivore/

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton/

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What happens when a tech executive and mom of three uses biohacking to heal herself and her child from autoimmune dysfunction, chronic UTIs, and fatigue? Lindsay O’Neill shares her daily routine, the Immortal Chamber experience, and the testing tools that reversed years of inflammation. Learn how to combine intuition, diagnostics, and health tech to rebuild your body from the ground up.

KEY TOPICS

• Gut health testing and food inflammation
• Healing trauma and low muscle tone in children
• Using the Immortal Chamber for nervous system reset
• Daily hormone support and perimenopause protocols
• Building the Biohacking Index to help more women personalize wellness

TIMESTAMPS

[00:00] Why doctors need to understand biohacking tools

[02:18] The car accident that triggered Lindsay’s health collapse

[03:33] Healing her daughter with eastern and western modalities

[06:02] The Immortal Chamber experience and its emotional impact

[08:27] UTIs, antibiotics, and bladder dysfunction in children

[13:36] Supplements and tools that helped her daughter recover

[14:47] Food inflammation test: IGG, IGA, C3D, and gut markers

[18:20] Why inflammation is the root cause of most symptoms

[23:18] MTHFR, folic acid overload, and detox risks

[25:08] The danger of cumulative toxic load and burnout

[26:33] Educating doctors through experience, not theory

[31:47] What the Biohacking Index platform offers

[34:50] Lindsay’s own autoimmune reversal journey

[36:38] Full-body detox and emotional healing after trauma

[39:44] Adjusting routines during perimenopause

[41:02] How poor sleep blocks hormone repair

[44:07] A full day of supplements, stacking, and self-care

[50:22] Why you shouldn’t drink while eating

[53:29] Lindsay’s non-toxic skincare and grounding routine

[58:22] Letting go of perfection and chasing health sustainably

[59:10] Why intuition is your best data point

[1:03:02] Teaching children to trust their body’s signals

[1:04:45] Final thoughts on faith, intuition, and healing

Guest: Lindsay O’Neill

Website: https://www.lindsayoneill.com

Instagram: https://www.instagram.com/smallhinges

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton/

Enjoying the podcast? ⭐️⭐️⭐️⭐️⭐️

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If you're stuck in the cycle of restrictive dieting and rebound weight gain, your gut may be the root cause. In this eye-opening episode, Joel Greene shares how gut diversity, immune signaling, and adipose tissue health impact fat loss—and why most diets fail without nature’s built-in rhythms. Learn how to reset your microbiome, restore key bacteria, and train your metabolism to work with you, not against you.

KEY TOPICS

• Gut-immune signaling and why your body protects fat
• The microbiome’s role in fat storage and cravings
• How to reset fat-burning bacteria like Akkermansia
• The truth about old fat, fibrosis, and weight loss resistance
• 7-day and seasonal rhythms that reprogram your metabolism

TIMESTAMPS

[00:00] Why modern diets fail without nature’s rhythms

[02:00] The fat loss trap: clean eating, shakes, and metabolic chaos

[05:30] Muscle doesn’t fix fat—why bulking leads to rebound weight

[07:00] Joel’s gut-focused breakthrough and the birth of The Immunity Code

[12:00] Akkermansia, bifidobacteria, and the fat-burning microbiome

[14:30] Foraging, fasting, and mimicking natural dietary rhythms

[19:30] Rebuilding the gut after antibiotics and immune dysfunction

[28:00] The 7-day rhythm protocol for metabolic reset

[35:00] Fasting for women: age, cycle, and cortisol timing

[42:00] Cold exposure, mechanical massage, and adipose rejuvenation

[47:00] What makes fat “old” and impossible to lose

[51:00] How inflammation and ECM fibrosis block fat loss

[57:00] Joel’s 3-phase supplement stack for gut and fat reset

[01:03:00] Why weight rebound hardwires future resistance

[01:04:30] Fast twitch muscle training for women over 50

🎙️ GUEST: Joel Green

Instagram: https://www.instagram.com/realjoelgreene

Website: https://veevpnutrition.com

🌐 LET’S CONNECT

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/optimizedwomen

⭐️⭐️⭐️⭐️⭐️ Enjoying the podcast?

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Cold therapy can be a powerful tool for fat loss, metabolic health, stress resilience, and recovery—but women need a different approach than men. In this episode, we break down the best way to use ice baths and cold exposure to support energy, hormones, and longevity without overstressing the body. Learn how to time your cold plunges, what temperature delivers the best results, and how breathwork can enhance the benefits while keeping your nervous system in balance.

🔹 How cold exposure impacts women’s metabolism & hormones

🔹 The best breathwork techniques for getting through an ice bath

🔹 How long, how cold, and how often you should plunge

🔹 The biggest mistakes women make with cold therapy

🔹 The surprising mental & emotional benefits of cold exposure

🔑 KEY TOPICS 🔑

How cold therapy affects women’s physiology differently than men

The best cold exposure & breathwork protocols for stress resilience

Why cold plunges help with fat loss, metabolism & longevity

When NOT to do cold therapy and how to avoid overdoing it

The right temperature & duration for maximum benefits

TIMESTAMPS

[00:00] Cold exposure as a tool for nervous system training and empowerment

[01:12] Why The Optimized Woman exists: taking back your health and energy

[02:35] Introduction to Kristin Weitzel and her cold + breathwork framework

[04:03] The mental benefits of cold exposure and neurochemical reset

[08:14] Cold therapy as a response to chronic stress and post-pandemic burnout

[09:09] How cold therapy protocols should differ for women

[13:46] Breathwork techniques before, during, and after a cold plunge

[19:05] The myth of “more is better” and when cold becomes overstimulation

[24:43] Contrast therapy, sauna pairing, and optimizing recovery windows

[30:03] Ice bath highs, dopamine chasing, and stress-recovery balance

[34:17] Using cold therapy during grief and heartbreak

[38:52] Reentering cold therapy after trauma or burnout

Guest: Kristin Weitzel

Website: https://www.sherpabreathandcold.com

Instagram: https://www.instagram.com/kristinweitzelofficial

🌐 LET'S CONNECT 🌐

Host: Orshi McNaughton

Co-Host: Katie Moore: https://www.youtube.com/ ⁨@katie_moore⁩ 

Website: https://www.optimizedwomen.com/

Podcast Links: https://optimized-women.captivate.fm/listen

YouTube Channel: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/optimizedwomen