Menopause Rescue

Midlife Muscle with Dr. Taylor and Caroline Pope

In this conversation, Dr. Taylor Pope and Caroline Pope, owners of Chain Effect in Raleigh, join Dr. Polly Watson for a discussion on the importance of strength training, nutrition, and stress management during perimenopause and menopause. They emphasize that individuals can continue to build strength at any age and highlight the significance of adequate protein intake for muscle development. The discussion also covers the impact of stress on sleep patterns and introduces vagal toning as a method to enhance relaxation. Additionally, they explore the challenges women face during perimenopause, including the effects of alcohol on health and sleep.
 
Quotes
“If you can maintain your muscle mass and have really solid blood sugar control, we could stop a lot of disease in its tracks before it happens.” Dr. Polly Watson
“You can get stronger at any age, so unless you're at your absolute top threshold, you have a lot of room to grow in strength every single year.” Dr. Taylor Pope
“You're not going to build muscle if you're not eating enough protein, enough fuel for the exercise.” Caroline Pope
 
Links
Vagal Toning Exercise handout
Vagus Nerve Explained
 
Connect with Chain Effect:
Website: https://www.chaineffect.us/
Instagram: https://www.instagram.com/chain_effect/
Facebook: https://www.facebook.com/Chaineffect/
YouTube: https://www.youtube.com/channel/UCLIY-JYx9xzWSdH1TYPiA_g
Podcast: https://www.buzzsprout.com/2300953
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

What Does Your Women's Healthcare Expert Use at Home?

In this episode of Menopause Rescue, Dr. Polly Watson and nurse practitioner Kate Willis discuss their favorite resources to support women's health during perimenopause and menopause. They explore fitness programs that emphasize the importance of mobility and injury prevention, and introduce the concept of 'exercise snacks' for daily movement. They discuss meal prep hacks for families with different lifestyle needs and the use of blood glucose monitors for metabolic health. Kate and Dr. Watson emphasize the importance of nervous system health, recommending Primal Trust as a tool for holistic well-being. They also discuss the benefits of the Femmenessence supplement and addressing vaginal health with Intrarosa. Packed with practical advice and personal insights, this episode empowers women to take charge of their health and well-being during this transformative phase.
 
Quotes
“As we're really getting stronger, we really want to make sure we're emphasizing mobility, injury prevention and just not feeling so creaky.” Dr. Polly Watson
“An exercise snack is just like it sounds. It's a small bit of exercise. These are things that really we can fit in through the day.” Kate Willis NP-C
“We've done all this sort of shame and blame of I'm not trying hard enough and I'm not counting my macros enough. Well, maybe the stress from all that is actually counterproductive.” Dr. Polly Watson
“The longer I do this work and the more I have life experience being a human, the more I realize that our nervous systems are really, really foundational to our health and our healing. We live in a world that really assaults our nervous system on a minute by minute basis.” Kate Willis NP-C
Links
Movement:
Evlo Fitness
Katie Bowman
Jill Miller Yoga
Nutrition
The Real Food Dieticians
Nom Nom Paleo
Primal Kitchen
Gotham Greens
Banza Pasta
Lifestyle
Standing Desk Riser and Walking Pad
Primal Trust
Femmenessence
Stelo Continuous Glucose Monitor
Connect with Dr. Polly Watson and Kate Willis NP-C:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

Take the Smallest Bite of the Elephant! Lifestyle Medicine for the Overextended

In this episode of Menopause Rescue, Dr. Polly Watson discusses the importance of making small, manageable changes to improve health during midlife. She emphasizes the need to let go of perfectionism and focus on incremental progress. This conversation covers foundational aspects of health, including nutrition, movement, sleep, and stress management, while encouraging listeners to identify their unique paths to wellness. Dr. Watson also highlights the significance of setting boundaries and prioritizing self-care amidst the challenges of midlife.
 
Quotes
“Everybody's health goals don't have to look the same. We're all on this journey to get better, and your version of good could look really different than my version of good. As long as we're both moving towards our version of better, that's all that you need.”
“Stress management isn't something we do only when we're feeling uptight. Stress management is one other part of how we care for our bodies and our minds so that hopefully, when life throws us a curveball, we have some tools and are more resilient to handle that change.”
“Doing it all is an absolute fairy tale.”
 
Resources
Goal Setting Target
Easy Food Ideas
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

End of Life Conversations with a Palliative Care Nurse Practitioner

In this conversation, Heather Boykin joins Dr. Polly Watson to discuss the essential aspects of palliative care, emphasizing its role in improving the quality of life for individuals facing serious illnesses both for themselves and family members. She highlights the importance of advanced care planning, navigating conversations about personal preferences, and redefining hope in the context of serious illness. Heather gives practical resources for normalizing these conversations with loved ones and planning for future healthcare decisions.
 
Quotes
“A lot of people think about advanced care planning as being purely document preparation, but you know, that's only one part of it. It is really reflecting on as we ourselves get along in this journey of life, what's important to us about our medical care.”
“Palliative care is a partner with you on the journey. If you have received some news that you know is going to impact your life, it is always a good time, the earlier the better.”
“Embracing other ways to care for us when we're sick, redefining hope means that things like hospice or end-of-life care can become an important tool.”
 
Links
The Conversation Project - National Healthcare Decisions Day (NHDD) — April 16
Begin the Conversation: Healthcare planning
Palliative Care | Serious Illness | Get Palliative Care
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

Finding Focus

In this conversation, Dr. Polly Watson discusses the lack of focus and brain fog that many women experience during perimenopause and menopause. She explores various factors that can contribute to these symptoms, including hormonal changes, lifestyle factors, and medical conditions. Dr. Watson emphasizes the importance of addressing the basics, such as thyroid function, blood sugar levels, vitamin deficiencies, and sleep apnea. She also suggests herbal and nutraceutical options that may help improve cognitive function. This episode provides practical tips for enhancing focus and mental clarity during menopause.
 
Quotes
“Our brains are not designed to do multiple things at once. Multitasking is a myth. So many of us do much better by block scheduling. Create an environment where it's easier for you to focus.”
“Reset your mind by resetting your body. That can be so powerful for women that are maybe like me, maybe a little bit type A, a little bit in your head.”
“Holy Basil is neuroprotectant as well as helping with anxiety. It also is an adaptogen, meaning it helps us manage our cortisol, manage our stress a little bit.”
 
Links
https://us.fullscript.com/plans/hormonewellnessmd-finding-focus
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

Why Isn't My HRT Working?

Dr. Polly Watson discusses why hormone replacement therapy (HRT) may stop working and explores common factors that contribute to changes in effectiveness. She highlights the impact of blood sugar fluctuations, alcohol consumption, medication formulations, liver and gut health, stress, and thyroid hormone levels on HRT. Dr. Watson emphasizes the importance of communication with healthcare providers, monitoring hormone levels, and considering lifestyle factors when experiencing changes in hormone therapy.
 
Quotes
“Blood sugar fluctuations are a huge reason why hot flashes and night sweats kind of come back.”
"I think of alcohol as a special occasion thing... The metabolites of the alcohol can wake us up and can certainly precipitate hot flashes and night sweats."
“If someone starts you on hormones, they need to check your estrogen and progesterone levels, and they also need to check your thyroid levels.”
 
Links
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

Postmenopausal Bleeding

In this episode, Dr. Polly Watson delves into the topic of postmenopausal bleeding—a common yet often stressful experience for many women. While most cases are not indicative of cancer, it's crucial to understand the potential causes and necessary evaluations. Dr. Watson provides valuable insights into the risk factors, diagnostic procedures, and ways to advocate for yourself to get the care you need and deserve. Join Dr. Polly Watson as she breaks down the essentials, providing the knowledge and tools needed to navigate postmenopausal bleeding with confidence. 
 
Quotes
“The good news is that most postmenopausal bleeding is not cancer, but 90% of uterine lining cancer presents with bleeding. So if you have bleeding, we need to evaluate the health of your uterine lining to make sure we're not missing cancer.”
“What is postmenopausal bleeding? Well, it's simply bleeding after not having a period for the last 12 months. Now we know that not everybody's body read the textbook, so we see a lot more postmenopausal bleeding in the early postmenopausal period.”
“So if someone's healthcare provider suggests a urogenital procedure. I want you to think about how you can make that day easier for yourself.”
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

Strategies to Avoid Burnout with Dr. Lara Salyer

Dr. Lara Salyer, a former burned-out physician turned creativity catalyst, shares her insights on preventing burnout and finding flow in life. She emphasizes the importance of setting boundaries and creating space for oneself, especially during life transitions like menopause. Dr. Salyer explains the four phases of the flow cycle (struggle, release, flow, and recovery) and provides tips on how to enhance flow and incorporate recovery into daily life. She also introduces the AHA method for setting goals, which involves anchoring to values, highlighting milestones, and activating flow enhancers. Lastly, she encourages embracing the concept of 'good enough' rather than striving for perfection.
 
Quotes
“Burnout happens everywhere, right? Dr. Polly, I mean, it is not just health care, it's firefighters, it's police, it's teachers, it's burned out as a mom, as a spouse, as a friend. I mean, burnout is a term that is the worst because it's sort of the end result of chronic stress and cortisol depletion. And it's awful. We don't want to be in burnout.”
“You love being in flow. It feels good. So you don't want to break it, but we have to. We have to pause and recover and unplug and go out and touch grass and do the yoga and the breathing”
“We often think of reward as like, okay, let's eat some chocolate. Let's have a glass of wine. And hello. I'm talking to you, menopausal ladies. That's no longer a good reward. Start to explore the other options for rewards.”
 
Resources
Discount code for Menopause Rescue listeners: SPECIAL for 20% off
https://rightbrainrescue.com/p/reclamation
Dr. Lara’s Flow Cycle PDF https://drive.google.com/file/d/1cB7eBLSzPCTDibnzPTjx1W6-JgJV_Mbm/view?usp=sharing
 
Links
Connect with Dr. Lara Salyer:
Website: https://drlarasalyer.com/
Instagram: https://www.instagram.com/drlarasalyer/
Facebook: https://www.facebook.com/drlarasalyer
Podcast: https://open.spotify.com/show/7d96T0XY32NxEefslXhLNo?si=28a4865894334dfa&nd=1&dlsi=65d9cfa50eb24cb0 
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

Integrative OB GYN's Insights on Hormone Replacement Therapy with Dr. Felice Gersh Part 2

In this conversation, Dr. Felice Gersh discusses the complexities of different formulations of hormone replacement therapy (HRT) and the benefits of cycling on and off progesterone versus a continuous dose. She emphasizes the importance of considering the whole body when addressing menopause and not waiting until someone is fully menopausal to address the problem. Dr. Gersh also explains the different types of estrogen and their effects on various receptors in the body as well as the benefits of hormone therapy in terms of growth factors, immune system regulation, and cancer prevention. She highlights the need for adequate hormone dosing and the importance of shedding the uterine lining through cyclic progesterone use. Additionally, she discusses the role of lifestyle factors in achieving optimal health as well as the need for informed consent with the use of hormone replacement therapy.
 
Quotes
"We're not thinking about menopause as just our periods, right? We're thinking about estrogen and progesterone's effect on our heart, on our brains, on our bones, kind of the whole body."
"Hormones are foundational, but not sufficient to healthy longevity. You still have to eat the right foods and work on fitness, sleep, stress, and environmental factors."
 
Links
Connect with Dr. Felice Gersh:
Website: https://integrativemgi.com/
Instagram: https://www.instagram.com/dr.felicegersh/?hl=en
Facebook: https://www.facebook.com/felicegershmd/
YouTube: https://www.youtube.com/channel/UCrbn9RUdGuc6Wq-FT7V4u3g
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer

Integrative OB GYN's Insights on Hormone Replacement Therapy with Dr. Felice Gersh Part 1

In this conversation, Dr. Polly Watson interviews Dr. Felice Gersh on the benefits of hormone replacement therapy and cardiovascular health. Dr. Gersh clarifies the difference between bioidentical hormones and non naturally occurring hormones, particularly in terms of cardiovascular health. She discusses the Women's Health Initiative study and its impact on the perception of hormone replacement therapy as well as the larger implications of how this study was designed. 
 
Dr. Gersh emphasizes the importance of proper dosing and the need for individualized hormone therapy based on the specific needs of each woman. She also highlights the lack of clinical data and the need for more research in this area.
 
Quotes
“Everyone agrees that exercise, sleep, and eating organic fruits and vegetables are good for health. It's also understood that the benefits depend on consistency and quantity, as sporadic efforts won't yield significant results.”
 
Links
Connect with Dr. Felice Gersh:
Website: https://integrativemgi.com/
Instagram: https://www.instagram.com/dr.felicegersh/?hl=en
Facebook: https://www.facebook.com/felicegershmd/
YouTube: https://www.youtube.com/channel/UCrbn9RUdGuc6Wq-FT7V4u3g
Publication: ​​https://www.sciencedirect.com/journal/progress-in-cardiovascular-diseases
 
Connect with Dr. Polly Watson:
Website: https://hormonewellnessmd.com/podcast
Resources: https://hormonewellnessmd.com/podcast-resources
New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course
Instagram: https://instagram.com/hormonewellnessmd
Facebook: https://www.facebook.com/hormonewellnessmd
YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA
 
Disclaimer: https://hormonewellnessmd.com/podcast#Disclaimer