This Unmillennial Life

You know menopause is coming. But do you know what healthy habits you should adopt now to help best manage the symptoms of menopause?

About today’s guest: Liz Ward* is a registered dietitian nutritionist and co-author of several books, including The Menopause Diet Plan, which is written with her friend and colleague, Hillary Wright. Liz and Hillary have been friends since college, each have 3 children, and are now going through mid-life together. In this episode, Liz answers the following questions:

1. Is it possible to prevent a decline in estrogen with diet and exercise?
2. What does it mean to “manage your hormones” during menopause?
3. How important is getting enough sleep in terms of managing your hunger and overall hormone balance?
4. What are the principles of The Menopause Diet Plan and how do they help women better manage their hormones?
5. Is soy safe to eat for women going through menopause?
6. Why is regular physical activity so important at mid-life and beyond?
7. What kind of change is your brain going through during menopause?

In the commercial break of this episode, I’m previewing a little bit about my new Fasting + Food program that I developed with Danielle Omar, MS, RD. Fasting + Food is a 4-day food-assisted fast and metabolic reset. To learn more about it, visit thisunmillenniallife.com/fasting, where you can also download a FREE GUIDE to Fasting for Longevity.

I wrap up today’s episode with a recommendation for my favorite new true-crime podcast, Tom Brown’s Body. From the website: “In 2016, a popular teenager disappeared in the tiny Panhandle community of Canadian, Texas. Two years later, his remains were discovered beneath a tree outside of town. But to this day, no arrests have been made, and nearly everyone involved in the case has fallen under suspicion.”

Thanks so much for listening, downloading, subscribing and sharing with a friend. Talk to you next week! ~Regan

*Connect with today’s guest:

Web site: www.betteristhenewperfect.com
Menopause Diet Plan FB page: https://www.facebook.com/Menopause-Diet-Plan-100955578330937
Twitter: @EWardRD

If you’re not doing so already, please also connect with me on social media:

on Facebook
in the Facebook Group
on Instagram

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

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Please Note: This post may contain affiliate links. I may receive a small commission at no extra cost to you. I only use affiliate links for products I believe in. This Unmillennial Life with ReganJones, RDN is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reganjonesrdn.substack.com

Today's episode is a new format I'm debuting today -- the "8 track" episode. While these will never replace full-length episodes, 8 track episodes will be shorter (8-minute-ish) episodes on smaller topics. I hope you enjoy them! 

About this episode:

As a result of my sponsorship and partnership with Life Extension, today I'm sharing a recap of what I'm doing to "Own My Wellness" -- from what I eat, to the exercise I'm doing and perhaps most specifically, the supplement I'm taking for immune support. 

Listeners of the show can use the code REGAN to get $5 off $50 or more + FREE shipping when you shop Life Extension's website via my website: thisunmillenniallife.com. Click on the topic entitled "OWN MY WELLNESS." It will take you to Life Extension's site, where you'll find these Zinc Caps & all of Life Extension products & protocols, which translate scientific research into everyday insights for people like me and you 😊.

 

"When your muscles are more flexible they are going to be more efficient in their movement."

Whether you're a fitness junkie or just someone who wants to be able to get up and down off the floor as you age, this quote from today's guest sums up one of the main reasons people need to incorporate exercise that enhances flexibility.

Joining me in today's episode is Amanda Gyves -- a NASM Certified Personal Trainer, 200 Hr Certified yoga teacher, and one of my local Bodyflow® instructors. In the show, we discuss how Bodyflow is so much more than just a flexibility class and everything you need to need about Bodyflow before you go. We also discuss:

• How she got started teaching Bodyflow
• How Bodyflow is different from yoga
• How the music in Bodyflow is different from the music often played in yoga
• Why Bodyflow (and yoga as well) are a crucial part of maintaining flexibility both as we age and as a counter-balance to our daily lives and training schedules
• How difficult is Bodyflow
• How often someone should take a Bodyflow or similar yoga class

In the commercial break of this episode, I'm previewing a little bit about my new Fasting + Food program that I developed with Danielle Omar, MS, RD. Fasting + Food is a 4-day food-assisted fast and metabolic reset. To learn more about it, visit thisunmillenniallife.com/fasting, where you can also download a FREE GUIDE to Fasting for Longevity.

To wrap up today's episode, I discuss why I've decided to stop using fabric softener and dryer sheets. And I detail what I'm using instead -- loohoo wool dryer balls.

Thanks so much for tuning in today. Be sure to SUBSCRIBE to receive weekly updates or whenever a new episode is released. Thanks also for sharing with a friend! ~Regan

How to connect with today's guest:

• Email: [email protected]
• Youtube: https://youtube.com/c/amandagyves
• Website: https://www.ptdistinction.com/amandagyves
• Instagram: @a_gyves
• Facebook: Amanda Gyves

If you’re not doing so already, please also connect with me on social media:

on Facebook
in the Facebook Group
on Instagram

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

Please Note: This post may contain affiliate links. I may receive a small commission at no extra cost to you. I only use affiliate links for products I believe in. This Unmillennial Life with ReganJones, RDN is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reganjonesrdn.substack.com

If there was ever a year to learn more about how certain herbs can reduce stress, it has to be 2020, right?

In today’s episode, my guest — Vicki Shanta Retelny — explains how certain herbs known as “adaptogens” help your body adapt to stress by acting on the neuroendocrine system to thwart our stress response.

Vicki*, a fellow registered dietitian nutritionist who started studying adaptogens in recent years, explains that as stress causes our sympathetic nervous system (our “fight or flight” response) to kick in, adaptogens dampen that response and allow for our para-sympathetic (the more calming side of our nervous system) to take over. She also discusses how adaptogens reduce the amount of cortisol that is released in response to stress.

Other topics covered in this episode:

• The safety and effective doses of adaptogens
• The long history of adaptogen use in other cultures
• The different names of common adaptogens, including ashwaganda, holy basil, turmeric, ginseng and rhodiola
• The different classifications of adaptogens — primary, secondary and complimentary

To round out my interview, Vicki urges listeners to look into the various adaptogens they’re interested in, in greater detail and reminds us that because these are all herbs they’re also a good way to increase plants in our diet. (Note: For a comprehensive discussion of plant-based diets, listen to my interview with Sharon Palmer, RD in The Game Changers Movie Episode.)

During the commercial break, I preview my new Fasting + Food program I recently developed with fellow dietitian, Danielle Omar. Fasting + Food is a 4-day food-assisted fast and metabolic reset. To learn more about it, visit thisunmillenniallife.com/fasting, where you can also download a FREE GUIDE to Fasting for Longevity.

To end the episode, I share the names of the winners of the Nature Nate’s $50 Visa Gift card and give a brief overview of some of the “sweet stories” shared with me as a part of the giveaway.

Thanks so much for tuning into this episode. If you’d like to submit a Guest Idea, visit thisunmillenniallife.com/guestideas.

If you’re not doing so already, please connect with me on social media:

• on Facebook
• in the Facebook Group
• on Instagram

Have a great week! ~Regan

*Guest info: Vicki Shanta Retelny, RDN, is a nationally-recognized registered dietitian nutritionist, lifestyle nutrition expert, speaker, writer, culinary and media consultant. She is the author of two books, The Essential Guide to Healthy Healing Foods and Total Body Diet for Dummies®. She lives to eat well with her husband and two teenage children in Chicago, IL. She hosts a podcast, Nourishing Notes – quick, 2-minute nutrition tips to take on the go.

How to connect with Vicki:

• Nourishing Notes podcast
• Website
• Instagram
• Facebook
• Twitter
• LinkedIn

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

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© This Unmillennial Life ® by Regan Jones.
All images & content on this site are copyright protected. Please do not use my images or content without my permission.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reganjonesrdn.substack.com

I typically reserve Odds & Ends Episodes for times when there's been a lot to catch up later in the season. But there's been so much happening since Season 3 ended, over the summer and in recent weeks, I wanted us to catch up on a few things sooner rather than later. 

In this episode: 

• A recap of recent recipes on ThisUnmillennialLife.com
• My (unpaid) experience with Walmart+
• An overview of "the bra discussion" recently happening in the Facebook group
• Addressing why I'm no longer doing BodyPump anymore and what I'm doing instead
• An update to our previous discussions about Omega-3 consumption and the role DHA/EPA play in protection from cardiovascular disease

Thanks for tuning in this week! ~Regan

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reganjonesrdn.substack.com

HOW TO ENTER THIS GIVEAWAY SPONSORED BY NATURE NATE'S HONEY COMPANY:

Tell me either via email [email protected], on Facebook, in the Facebook Group OR on Instagram about something sweet that's happened to you in 2020.

You'll be entered for a chance to win one of three $50 Visa gift cards to sweeten up the remainder of 2020.

Bonus entry if you leave me a voicemail at thisunmillenniallife.com!

(RULES: US Residents only. Giveaway is in no way endorsed or sponsored by Instagram or Facebook. Giveaway will close at 11:59pm ET on Sunday, October 4, 2020. Winners will be announced in the next new release of the podcast!)

Kicking off Season 4 of the podcast is the much-awaited and anticipated Migraine Episode. Recorded (and promised to listeners) at the end of Season 3, this episode has been a long time coming. As a migraine sufferer myself, I’ve struggled off and on over the years to determine triggers and find the best preventative treatment.

Today’s episode features all that and more with Dr. Rani Banik — a board-certified Integrative Neuro-Ophthalmologist and Associate Professor of Ophthalmology at Mount Sinai School of Medicine in New York City.

Dr. Rani uses traditional medical and surgical approaches, combined with therapeutic diets and lifestyle changes for better vision and brain health. She has been featured as an expert in the media on Good Morning America, The New York Times, CBS, ABC, Fox 5 News, and the Washington Post.

In this episode we discuss:

• The prevalence of migraine and migraine with aura in the U.S.
• The fact that migraine with aura is a brain event even though it manifests with visual disturbances
• The many different triggers that can cause a migraine, including shifting hormones and dehydration
• The visual disturbance that occurs with migraine aura — consisting of a blurry, shimmery C-shaped image that starts small and then takes over one’s field of vision and lasts between 15 – 30 minutes
• The various other sensory disturbances that may accompany a migraine, including ringing in ears, dizziness and “visual snow”
• The difference between migraine with aura and an ocular migraine
• The “brain fog” that occurs in the hours and possibly days following a migraine

We also discuss Dr. Rani’s personal history with migraine as she details how her nutrition and lifestyle in medical school played an extensive part in both the development of her migraines and eventually, the management of her migraines.

Dr. Rani also details the importance of maintaining adequate magnesium status to prevent migraines, sharing that the two forms of magnesium most effective to prevent migraine are magnesium glycinate and L-threonate (as compared to the common salt forms of magnesium found in many magnesium supplements — magnesium oxide, citrate, and malate.)

As a follow-up to the importance of magnesium for migraine prevention, Dr. Rani also encourages listeners to supplement with vitamin B2 (riboflavin), noting that in some studies doses up to 400mg have been shown effective in the prevention of migraine.

Lastly, we discuss the various ways listeners can connect with Dr. Rani online by visiting:

• www.rudranibanikmd.com
• Dr. Rani’s Migraine Resources Page
• Telemedicine Consult
• Private Facebook groups:
  • EnVision Health
  • Eye on Migraine
• Instagram: @dr.ranibanik
• Youtube Channel Rudrani Banik, M.D.

I wrap up today’s show with an Odd & Ends segment. First, I share the positive experience I’ve had buying Color Street Nails from my friend Kelly of KelKnockoutNails.

Then, I share with listeners a special offer by my friends and colleagues — Deanna and Serena of TeaspoonofSpice — to get a free e-book when you pre-order their new cookbook: Easy Everyday Mediterranean Diet Cookbook: 125 Delicious Recipes from the Healthiest Lifestyle on the Planet. 

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This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify, and Podcasts on Pandora.

***

GIVEAWAY ALERT: This week's podcast is sponsored by Nature's Nate Honey Company and features a chance to win one of three $50 Visa giftcards, simply by sharing a story of "something sweet" that's happened to you during 2020. Tune into the episode to learn more! 

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reganjonesrdn.substack.com

Let's stay connected this summer: 

• thisunmillenniallife.com/subscribe
• instagram.com/reganjonesrdn
• facebook.com/groups/thisunmillenniallife

Joining me in today’s show is Dr. Gabriel Smolarz. He is the medical director of obesity in US Medical Affairs at Novo Nordisk, Inc. in Plainsboro NJ. He is also Clinical Assistant Professor of Medicine at Rutgers Robert Wood Johnson Medical School and a practicing endocrinologist in NJ. He is board-certified in Endocrinology as well as Obesity Medicine. In the show, we discuss:

• What is the Endocrine system - a network of glands including ovaries, testicles, pituitary and more that regular the body’s normal healthy development, growth and functions like hunger, sex drive, etc. The Endocrine Disrupting Chemicals we’re talking about today are the chemicals throughout our environment that are interfering with the normal function of our body’s Endocrine’s normal operating system.
• How/Why Obesity is a chronic disease and not simply a function of “lack of will power.”
• How Obesity is closely tied to our genetics and is especially influenced by how our environment interact with our unique genetics
• How appetite regular and satiety is not truly under the control of one’s will power as many people may think — with biology in your body driving when to eat, how much to eat, etc.
• The delicate balance of food in the gut and sending the appropriate signaling can easily be disrupted leading to a scenario of overconsuming more calories than the body needs
• An explanation of how EDCs can mimic, block, or interfere with the various signaling involved in energy regulation, metabolism, etc.
• How EDCs are involved in multiple health conditions including but not limited to infertility, certain cancers, and diabetes
• Why glucose metabolism and insulin sensitivity can also be blocked or interfered with as an influence by EDCs

So what do we do about endocrine disrupting chemicals?

Dr. Smolarz acknowledges that EDCs are everywhere, but the first step in reducing exposure is increasing awarness. Beyond that, though, he suggests:

• Read labels — try to avoid grocery items and food storage items, specifically plastics, that contain BPA and phthalates
• Be aware of which plastics are BPA-free, including those labeled as recycling 1, 2 or 4
• Understand that cleaning products and personal care products can also contain EDCs
• Be aware of the potential pesticide impact on fruits and vegetables, buying organic when it makes sense and is an option, but also realizing that no matter whether you choose organic or not, it’s important to wash your fruits and vegetables
• Don’t microwave in plastics
• Avoid storing plastic water bottles in hot areas. Use steel/glass containers when possible.

We wrap up our interview with an important discussion about the importance of a complete, respectful and personalized approach to weight management. Dr. Smolarz urges us all to change the overall narrative of the disease and speak differently about Obesity and use people-first language — people living with obesity, not obese people. He offers Hormone.org as a valuable resource for more information on Endocrine Disrupting Chemicals.

I close out today’s show with an Odds & Ends ending that includes:

• A brief mention of my new commitment (as a result of this episode) to cleaner personal care products and why I’ve set up a new Beautycounter account here on my website
• A book I’m reading right now about “highly sensitive children”
• The most recent true-crime podcast I’m listening to while daily quarantine walks — Bear Brook

There’s only one more episode to go and it’s coming up soon! Take care friends and stay tuned during the summer for lots of new recipes on the Blog. If you’re not a subscriber for recipe info, you can get notifications at ThisUnmillennialLife.com/Subscribe. 

Take care, Regan

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Today’s Episode is brought to you by Life Extension…

…. I’ve learned a lot this year about the importance of Omega 3s. Maybe it’s because I’m a mom with a child playing sports or maybe it’s my growing interest as I age in heart and brain health. No matter the reason, I know two things.

I want to take an Omega 3 that offers a high enough dose to meet experts’ recommendations…

But I don’t want it to cause fish burps!

Yep. I said it. Fish burps. If you’ve tried Omega 3s before and found that to be a problem, I have good news for you. Life Extension’s Clearly EPA/DHA Omega 3 supplement is manufactured close to where the fish is sourced, which maximizes the freshness of their fish oil. I’ve been taking their Omega 3 for quite a while and I love it! To learn more about Life Extension’s Clearly EPA/DHA Omega 3, visit lifeextension.com/regan. As a fan of the show, you’ll get $5 off orders of $50 or more plus free shipping. Again, that’s lifeextension.com/regan. 

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reganjonesrdn.substack.com

Here’s a likely scenario: Someone recently offered you sourdough starter and you thought “I love sourdough! Why not? How hard can it be?” Then, you start reading and get overwhelmed. Don’t toss out that starter just yet. This guide to getting started with starter can help.

(A note from Regan: Before you even start reading, I have one piece of advice that will both save your sanity and ensure you have the most successful baking experience possible. WEIGH YOUR INGREDIENTS. Seriously. A kitchen scale isn’t expensive and it’s invaluable when it comes to getting ratios right… not only in feeding your sourdough starter but also baking in general. This is the kitchen scale I use, but any kitchen scale will work.)

Sourdough baking has always been of interest to hardcore bakers. But its recent surge in popularity (due in large part to the excess amount of time we have at home coupled with a nationwide shortage of yeast in supermarkets) has everyone and their neighbor (from a safe six feet away) either starting a starter or thinking about it.

Rather than starting a starter from scratch, you may be lucky enough to score some from a friend. The only question is what do you do with a sourdough starter once you have it? Since there’s no manual for What To Expect When You’re Expecting A Sourdough Starter, I wrote this post to help.

Am I a sourdough expert?

100% NO.

This is a new baking experience for me, too. I’ve been baking FOR YEARS (check out my Everyday Baking e-book). But sourdough is a new challenge. If you want to learn from the experts, go straight to King Arthur Flour’s tutorials. But if you’re like me, you may actually need a little remediation BEFORE even consulting the experts. That’s what this post is all about.

 

First Step:

Ask when the Sourdough Starter was last fed 

If you get your starter from someone who is actively baking, it’s likely that it was fed within the last 24 hours. This is important. Starter that’s going to be used soon for baking should be “fed and ripe” (which essentially means that it’s been sitting out at room temperature, growing & bubbling and has been fed within the last 24 hours at least.) 

If the Sourdough Starter is NOT ripe or hasn’t been recently fed…

You’ll need to feed it for at least a day, maybe more (I’ll explain this more below) to get it happy enough to yield good bread. 

How do I know when my Sourdough Starter is ready? 

In general, you’re looking for it to double in size between feedings. (Opinions differ as to whether or not this is really necessary, but my experience with my starter is that it’s a good indicator of sourdough starter health. When I wasn’t seeing mine double, I had some failed loaves.) 

It’s helpful to mark on the vessel you’re keeping your Sourdough Starter in where it is after you feed it. It will rise and then fall. By marking it you can get a good sense of how far it’s risen. 

I’ve also observed that my Sourdough Starter baked well when it was the consistency of something similar to Elmer’s glue (the old school white stuff, not that new-fangled gel stuff… obviously.) If your starter is really watery, even if it’s bubbly, it’s probably not strong enough yet to bake with.

How often do I have to feed my Sourdough Starter? 

If your sourdough starter is sitting out on the counter, I’d say at least every 24 hours. If you’re trying to get it going again after a stint in the ‘fridge, maybe as often as every 12 hours. I’m learning sourdough is more art and less science than regular baking. Things like room temperature and the natural microbiome of your kitchen seem to influence it as well. So don’t be discouraged if yours is sluggish. With care, you can get it going. 

How long can you store Sourdough Starter in the fridge without feeding it? 

Most sources say about a week. I’ve kept my “sourdough discard” in the fridge for about a week and it was still churning along at the end of the week. I pulled some out to start it up again and had no issues. It made a beautiful loaf after a couple of days of feeding.

What is Sourdough discard? 

When you feed your starter, you’ll discard some of it to make room for the feed. This is perhaps the most confusing part to read about online. Advice is all over the place on when to discard and how much. 

What I Do (based mostly on King Arthur Flour tutorials) is reserve 4 ounces by weight (113 g or about 1/2 cup) to keep as my ongoing sourdough starter, “discarding” whatever is left (I don’t actually discard it; I store it in the fridge since flour is in short supply. See below “What else can I do with sourdough discard?”) 

To the 4 ounces (113 g or about 1/2 cup) of reserved sourdough starter, I add 4 ounces by weight (113 g or about 1 cup) of all-purpose or bread flour + 4 ounces by weight (113 g or about 1/2 cup) of not cold, not hot water. (See below for tips about water.)

Summary: 4 oz reserve + 113 g water + 113 g flour = feeding your sourdough

What can I make with Sourdough Discard? 

I’m making a ton of this Chocolate Chip Banana Bread. It’s awesome, if I do say so myself. King Arthur has a collection of recipes for discard, but I think pancakes are probably the most popular.

If the Starter is ripe and has been recently fed…

You can proceed to baking, but first…

…you need to determine what type of sourdough bread you want to bake.

I learned VERY quickly that while I’m a proficient baker, I’m a novice when it comes to sourdough. Sourdough is a subset of yeast-risen breads that can seem really complicated and overwhelming at first (in my opinion). But it doesn’t have to be. You can ease into sourdough baking (like I’m doing) by starting with something simple, like my Easy Sourdough Sandwich Bread.

 

While the Easy Sourdough Sandwich Bread recipe above won’t yield one of those artisanal boules like these…

  These are various Sourdough Boules I made using this King Arthur Flour’s Extra-Tangy Sourdough Recipe

…it does yield a soft, slightly-tangy sandwich bread that’s easy to cut, toasts up beautifully and makes a wonderful sandwich bread.

It also uses less flour than the traditional sourdough boules, so if it’s your first time working with sourdough, you won’t be risking as much flour if you happen to have an unsuccessful first attempt. (Although, with a good starter and being mindful of the measurements and times stated above in the recipe, I can almost guarantee success!)

Once you’ve made a successful loaf or two of my Easy Sourdough Sandwich Bread, you may want to try your hand at the more traditional, artisan breads. I plan to stick with this Extra Tangy Sourdough recipe.

It worked really well, so why mess with success? But if you want to explore and find a different sourdough recipe, by all means, do! There are a bazillion sourdough recipes out there. I trust King Arthur Flour the most, though, when it comes to baking. So if you want to be sure you’re using a tried and true recipe, I’d recommend choosing one of their sourdough recipes. 

I also recommend watching this video once you’ve progressed a little in your sourdough experience. This type of tutorial is invaluable when you’re ready to take it to the next level. But be warned, if you’re just getting started, it might overwhelm you.

Other Sourdough Starter Tips

There are a lot of factors that can influence the health of a sourdough starter, ranging from flour choice to room temperature, to water quality. What I’ve shared here are best practices that seem to help the health of my sourdough starter.

• Use filtered water that’s been sitting out uncovered at least overnight. Tap water seems to make my starter sluggish apparently from trace amounts of chlorine. You can also use distilled water if you have it.
• Use unbleached flour if possible. Ideally, whole grain works best to “start” a starter and occasionally feeding it with whole-grain seems to be recommended as well. But don’t give up or fail to start baking if all you have is beached, all-purpose. It will work, too.
• Store your starter in glass, not plastic or stainless steel.
• Keep it loosely covered at all times. Those little yeast buggers need some room to breathe. 

 

I hope this helps. Again, I’m no expert. But I’ve clocked enough hours taking care of my Alaskan sourdough starter that I feel like I’m at least qualified to give you a little neighborly advice. Come to think of it. I wish we were neighbors so I could give you some fresh sourdough starter, too. Happy Baking. ~Regan