Feeling lost between hot takes on hormones and the latest weight-loss shots? We brought in Dr. Patricia McLellan, Vanderbilt-trained, Emory-residency, 27+ years in women’s health, to cut through the noise with a calm, practical roadmap. 

We unpack the six-prong framework she leans on: diet, exercise, sleep, stress management, appropriate supplements, and medical interventions used in the right order.

The conversation gets practical fast: protein targets spread through the day, heavy-low-rep training for women, circadian-aware sleep that starts before your second wind, and simple ways to reduce plastic contact and ingredient overload without living at three different grocery stores. 

If you’re tired of shortcuts that backfire and want a plan you can live with, this episode offers a clear path: relieve what’s urgent, rebuild what’s missing, and refine as you go.

Follow us, share with a friend who needs a sanity check on hormones or weight meds, and leave a comment with the one change you’ll start this week.

For more information, visit our website www.spectruss.com