Summary

In this episode, Melissa and Staci speak with Maureen Westfall, a nurse practitioner and certified menopause specialist, to discuss the complexities of menopause and perimenopause. They explore the differences between the two, common symptoms, and various treatment options, including hormone replacement therapy and non-hormonal alternatives. Maureen emphasizes the importance of lifestyle changes, such as diet and exercise, in managing symptoms and highlights the role of vaginal estrogen. The conversation also touches on the significance of self-investment in health and well-being, particularly for women navigating these transitions.

Find a Menopause Society Practitioner in your area!

Takeaways

- Menopause and perimenopause are distinct phases, with perimenopause being the transitional period leading up to menopause.

- Common symptoms include hot flashes, insomnia, and mood changes, which can vary in intensity.

- Hormone replacement therapy (HRT) can be effective but is often a trial-and-error process.

- Non-hormonal options, such as SSRIs and lifestyle changes, can also alleviate symptoms.

- Vaginal estrogen is a safe option for many women, including cancer survivors, to manage vaginal health.

- Lifestyle factors like diet and exercise play a crucial role in managing menopausal symptoms.

- Self-investment in health is essential for women, especially during menopause.

- Women should seek providers who are knowledgeable about menopause and its treatments.

- Regular follow-ups are important to adjust treatment plans effectively.

- Integrative approaches, including supplements, can support overall health during menopause.

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Summary

In this engaging conversation, Dr. Melissa Sundermann shares her journey into lifestyle medicine, emphasizing the importance of an integrated approach to health that focuses on prevention and wellness. She discusses the six pillars of lifestyle medicine, the significance of nature and outdoor activities, and shares personal success stories that highlight the transformative power of lifestyle changes. The conversation concludes with actionable takeaways for listeners to improve their health and well-being.

Follow Dr. Sundermann @thedoctoroutdoors and https://thedoctoroutdoors.com.

Keep an eye out for her new book:

Takeaways

• Dr. Sundermann's journey into medicine began with a deep curiosity from a young age.
• Lifestyle medicine addresses the root causes of chronic diseases, which are often lifestyle-driven.
• The six pillars of lifestyle medicine include food as medicine, physical activity, sleep, avoidance of risky substances, stress management, and social connection.
• Nature exposure has significant health benefits, including boosting the immune system.
• Integrative medicine combines various healing approaches for a holistic treatment plan.
• Behavior change is challenging, and setting SMART goals can help patients succeed.
• Success stories illustrate the potential for reversing chronic diseases through lifestyle changes.
• Dr. Sundermann emphasizes the importance of community and support in health journeys.
• Aim for small, incremental improvements in health behaviors, such as increasing daily steps.
• Personal transformations can inspire others to make positive changes in their own lives.

"Your genes are not your destiny."
"Sleep truly is our superpower."
"Aim to be 1% better every day."

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Summary:

In part two of this series on Nature as Medicine, join us as we further explore the transformative benefits of forest bathing and also grounding with Clay Hartman. Discover how these practices can enhance your physical, emotional, and psychological well-being by reconnecting with nature.

Takeaways

• Clay Hartman's journey from a US Navy commander to a wellness advocate.
• The science behind forest bathing and its impact on health.
• Grounding techniques and their benefits for stress relief and energy balance.
• Personal stories and insights from Clay's coaching experiences.

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Summary

In this conversation with Staci & Melissa, Gayle Byck discusses the concept of forest bathing, its origins in Japan, and the profound benefits it offers for mental and physical health. She shares her personal journey into forest bathing, the science behind its effects, and how guided experiences can enhance the practice. The discussion also covers practical tips for incorporating nature into daily life, the importance of sensory awareness, and the role of nature in memory and healing, especially for older adults. Gayle emphasizes the need to reconnect with nature in our increasingly urbanized lives and encourages listeners to embrace the outdoors for their well-being.

Takeaways

• Forest bathing originated in Japan as a response to high-stress lifestyles.
• The practice involves immersing oneself in nature to enhance mental and physical health.
• Guided forest bathing includes sensory awareness and mindfulness techniques.
• Nature can significantly reduce stress, anxiety, and improve overall mood.
• Even short periods spent in nature can have lasting health benefits.
• Group forest bathing experiences foster connection and shared insights.
• Sensory engagement with nature can enhance creativity and mindfulness.
• Nature activities can be adapted for all ages and abilities, including those indoors.
• The olfactory senses are closely linked to memory and emotional responses.
• Regular exposure to nature can lead to improved health outcomes in various settings.

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Summary

In the episode, Staci & Melissa invited supplement expert Parth Patel to clear up confusion and clarify the uses of both collagen and colostrum in our daily regimens. Patel first explains the different types of collagen, their absorption, and the benefits of specific patented peptides like Fortibone and Verisol. The conversation then shifts to colostrum, what it is and how it can be used. He highlights its role in boosting immunity and gut health, and helps Melissa get over her concern for animal welfare, as well as its ick factor! Parth emphasizes the importance of consistency in taking these supplements for long-term benefits and addresses common misconceptions about their necessity for everyone.

Takeaways

• Collagen is the most abundant protein in the human body, crucial for structure and elasticity.
• Type 1 collagen is primarily found in skin, hair, and nails, while Type 2 is found in cartilage.
• Not all collagen supplements are created equal; absorption varies based on processing methods.
• Enzymatic hydrolysis is a superior method for collagen absorption compared to steam hydrolysis.
• Fortibone and Verisol are patented collagen peptides with specific health benefits.
• Colostrum is rich in immunoglobulins and supports gut health and immunity.
• Colostrum can help reduce systemic inflammation.
• Consistency in taking collagen and colostrum is essential for long-term benefits.
• Colostrum can be beneficial for those with autoimmune conditions or gut issues.
• Not everyone needs to take colostrum; it's best for those with specific health challenges.

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Summary

In this episode, Mark Payares discusses the impact of aging on joints, the importance of movement, and when to seek professional help for pain management. He emphasizes the role of strength training and nutrition in maintaining joint health and preventing injuries, particularly in sports like tennis and pickleball. Mark also shares insights on bike fitting for optimal performance and comfort, and the significance of mindset and acceptance in the journey of physical health.

Takeaways

• Aging joints are affected by accumulated life experiences and genetics.
• Movement is essential; aim to move every 20-30 minutes.
• Seek professional help if pain persists beyond a week.
• Pain behavior can indicate when to seek care.
• Strength training is crucial for maintaining joint health as we age.
• Nutrition plays a significant role in managing inflammation.
• Injury prevention is key when starting new sports or activities.
• Proper bike fitting can prevent discomfort and injury during cycling.
• Consistency in training is important for success and injury prevention.
• Acceptance of your current physical state is vital for progress.

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In this episode, Ethan Kross discusses his books 'Shift' and 'Chatter' with Staci & Melissa, exploring the intricate relationship between emotions and thoughts. He discusses the usefulness of negative emotions, and when to recognize when they are no longer useful. He also provides strategies for managing that. Ethan emphasizes the importance of self-talk, the potential downsides of excessive positivity, and the need for emotional regulation. Kross provides practical strategies for managing emotions, including the concept of strategic avoidance and the value of perspective. The conversation highlights the significance of understanding and navigating both positive and negative emotions in everyday life.

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