Menopause Mastery

Betty Murray

Welcome to Menopause Mastery. This show is for women in the second season of life, the season of menopause, who are ready for more; health - vitality - passion - purpose! Join host, Betty Murray (part geek, part magician, and your new medical bestie with a dash of sass), as she takes complex science and makes it easier to integrate into daily life. Nutrition, hormones, functional medicine, and a wellness lifestyle are only the tip of the conversation. Join the journey to uncover your deepest desires, harness your physical and mental health, and peel back the layers to know exactly what you want out of life. Let’s make this season the best ever! read less
Health & FitnessHealth & Fitness

Episodes

How to future proof your brain and & improve your cognitive performance
Yesterday
How to future proof your brain and & improve your cognitive performance
Can you change the adult brain? Join Dr. Tommy Wood, as we delve deep into the nuances of cognitive health and the preservation of neurological vigor during the aging process. Dr. Wood challenges the prevailing notion that cognitive decline is an inevitable consequence of growing older, thanks to the remarkable adaptability of the adult brain. Comparing neuromuscular and cognitive development, we’ll talk about how the brain thrives on challenges or skill development like reading or dancing. We’ll also touch on the importance of comprehensive blood testing in assessing and maintaining neurological health, emphasizing the critical role of biomarkers such as HbA1c, iron status, vitamin D levels, homocysteine, and omega-3 index. Also, don't miss out on my FREE E-book, “Mastering The Pause: The Guide to Menopause Mastery”! This is the FIRST and only research-driven guide that exposes the underlying triggers of hormonal symptoms and provides the guidance you need to restore balance and sail through this season of life. Download your copy at: https://bit.ly/3wr2i4q   Key Takeaways: [00:04:26] From Couch Potato to Neuroscience and Performance Consulting [00:10:52] Assessing and Tracking Brain Function Over Time [00:14:14] Essential Blood Tests for Long-Term Health Monitoring [00:19:42] Juggling Education, Business, and Patient Care [00:26:41] Optimizing Brain Health Through Diverse Cognitive Activities [00:29:58] The Importance of Arts and Physical Education in Development [00:32:25] The Misuse of Biomedical Devices and Data Interpretation [00:35:59] Debating the Impact of Wearables on Stress and Health [00:37:44] Alcohol's Impact on Health and Brain Volume [00:43:17] Optimizing Brain Health Requires Balanced Omega-3s and B Vitamins   Memorable Quotes: “We've been told this story that you can't change the adult brain, which is just completely untrue. The way that we develop the brain in the first place is by trying things out. And that could be language skills, motor skills, social skills, and it's that effort and failure to learn new things that really drives and crafts the brain. But we stopped doing that as adults. So it's not that we can't do it, it's usually just that we don't do it.” -Dr. Tommy Wood    “You don't need to do everything so you can kind of focus on something that you really enjoy, and it's beneficial to you because each of those are actually ticking multiple boxes at the same time. Just start with one of those broad skills that we know uses large, numerous parts of the brain and start there, hopefully something that you enjoy as well, because then you're more likely to stick with it.” -Dr. Tommy Wood    About Dr. Tommy Wood, BM BCh, PhD: Dr. Tommy Wood is a neuroscientist, elite-level professional nerd, and performance consultant to world-class athletes in a dozen sports. He is the author of the forthcoming book FUTURE PROOF YOUR BRAIN: Improve Focus and Cognition at Any Age (Harmony, 2026). He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington, where his laboratory focuses on brain health across the lifespan, including in babies born preterm, adults who experience brain trauma, and the confluence of factors that can affect long-term cognitive function and risk of dementia. Tommy has published dozens of scientific papers and lectured all over the world about brain health, metabolism, physical activity, and human performance. Alongside his career in medicine and research, Tommy has also been a performance consultant to professional athletes in multiple sports, including several Olympians and world champions, and helped to found the British Society for Lifestyle Medicine, the fastest-growing lifestyle medicine society in the world.   Connect with Dr. Tommy Wood, BM BCh, PhD: Website: https://www.drtommywood.com/ Better Brain Fitness: https://betterbrain.fitness Better Brain Fitness Podcast: https://www.brainjo.academy/the-better-brain-fitness-podcast/   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Are You Drinking Too Much?
May 1 2024
Are You Drinking Too Much?
Is your relationship with alcohol affecting your well-being? Listen in as Katie Lain, Founder of Thrive Alcohol Recovery, shares her transformative journey from struggling with alcohol use disorder for nearly 10 years to discovering the Sinclair Method, which completely transformed her relationship with alcohol.  Discover how the Sinclair Method offers a 70-80% success rate in helping individuals regain control over their drinking habits, and learn about the concept of extinction in alcohol addiction treatment.  Join us as we challenge the stigma around alcohol use disorder, the societal pressures to drink, the challenges faced by individuals trying to abstain from alcohol, and explore a revolutionary approach to reclaiming control over your relationship with alcohol.  Also, don't miss out on my FREE E-book, "A Woman's Guide to Estrogen Dominance," providing insights into managing health issues related to estrogen dominance during perimenopause. Download your copy at https://bit.ly/49ZUiWh.   Key Takeaways:  [00:01:35] Drinking and its effects. [00:04:13] Controlling alcohol consumption methods. [00:09:37] Alcohol abuse in older adults. [00:12:00] Overcoming alcoholism with medication. [00:15:32] Alcohol's impact on the body. [00:16:43] Pharmacological extinction through the Sinclair Method. [00:21:20] The Sinclair Method for addiction. [00:23:19] Naltrexone for alcohol use disorder. [00:26:25] Alcohol treatment industry insights. [00:30:29] Alcohol deprivation effect. [00:33:34] Alcohol use disorder stigma. [00:35:33] Slippery slope of increased drinking. [00:39:43] Alcohol-free but not free. [00:42:07] Alcohol addiction development insights. [00:43:34] Addiction and family history. [00:48:49] Alcohol craving and brain rewiring. [00:49:10] Alcohol consumption and breast cancer. Memorable Quotes:  "Not realizing that by repeatedly drinking and also drinking to excess, I was changing my brain and causing this addiction to really set into my brain. And so that's really something that I think is empowering to know that when we have an addiction, it's kind of hijacked our brain. And when we go on the Sinclair Method, it reverses that." – Katie Lain  "My perspective is what doctors don't understand is the craving issue. Because logically, yes, abstinence is probably the safest. And it makes the most sense. It's the easiest to measure. But what I feel like was completely not talked about and ignored in my years of struggle is that mental preoccupation with drinking and the thinking about it." – Katie Lain Links Mentioned: FREE E-Book “A Woman's Guide to Estrogen Dominance”: https://bit.ly/49ZUiWh   Connect with Katie Lain: Website: https://www.thrivealcoholrecovery.com/ Instagram: https://www.instagram.com/embody_daily   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Why You Should Break Up with Sugar to Improve Menopause
Apr 24 2024
Why You Should Break Up with Sugar to Improve Menopause
Ever wondered why sugar seems to have a sneaky grip on our well-being? Today, I'm diving deep into the link between sugar intake and menopause. Discover how this seemingly innocent ingredient can heighten hot flashes, mood swings, and weight concerns during this transformative phase.   Let’s uncover the impact of sugar on hormone imbalances, metabolic shifts, and overall vitality during menopause. From untangling insulin resistance's role to understanding the ripple effects of chronic inflammation, you'll gain valuable insights into how sugar can amplify menopausal challenges.   Ready to take charge? Tune in as I share practical strategies to bid farewell to sugar cravings and embrace a nourishing diet for your menopause journey. From revamping your plate with nutrient-rich choices to decoding sugar's impact on mood and energy, this episode equips you with the tools to navigate menopause with confidence and grace.   And don't forget to grab your FREE copy of "Mastering the Pause: The Guide to Menopause Mastery." It's your personalized roadmap to reclaiming balance and vitality during this transformative time. Download your guide at guide.hormoneshelp.com and step into a healthier, harmonious you. Key Takeaways: [00:01:29] Breaking up with sugar. [00:05:06] Sugar's impact on neurotransmitters. [00:09:42] Sugar and inflammation in menopause. [00:13:48] Sugar's role in modern diets.  [00:16:50] Sugar consumption through generations. [00:18:27] Sugar as a hidden preservative. [00:22:50] Healthy plate portion guide. [00:26:52] Reducing disease risk by cutting sugar. Memorable Quotes: "When you stop eating sugar, you're going to go through an opiate withdrawal that is going to last a couple of days, but then you're going to feel better, right? Energy comes up, the first couple of days you might feel grouchy and moody, but as you come off of all that sugar, you're going to feel so much better." – Betty Murray   "Make the decision to break up with sugar because it's like a bad boyfriend that shows up, gaslights you, and then leaves every night, leaves you crying on the couch. You no longer want sugar in your life." – Betty Murray Links Mentioned: FREE E-Book “Mastering The Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/     Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Is Menopause Causing Your Joint Pain
Apr 17 2024
Is Menopause Causing Your Joint Pain
Is your body speaking a new language since menopause? Dive into the often-overlooked topic of joint pain with me on Menopause Mastery. In this episode, we uncover how hormonal changes during menopause can trigger inflammation, joint pain, and tendon issues. Learn about the impact of estrogen and progesterone on musculoskeletal health and discover strategies to preserve muscle mass and reduce joint pain.   Tune in to understand the underlying causes of menopausal joint pain and gain practical tips on managing and alleviating these symptoms. From tailored exercises to dietary adjustments and the potential benefits of hormone replacement therapy, I cover everything you need to know. If you or someone you know is dealing with joint pain during menopause, don't miss out on this episode!   Don't miss out on valuable insights and solutions. Download my FREE E-book, "Mastering The Pause: The Guide to Menopause Mastery," for a roadmap to reclaiming balance and vitality during the menopause transition. Get your copy at https://guide.hormoneshelp.com/. Key Takeaways: [00:01:29] Joint pain and menopause. [00:05:32] Inflammatory pathways and joint pain. [00:09:25] Excessive physical activity causing joint pain. [00:12:25] Menopause and tendon inflammation. [00:14:24] Menopause and musculoskeletal pain. [00:19:10] Women and osteoarthritis risks. [00:22:20] Hormone replacement benefits. [00:27:18] Hormone replacement and health. [00:29:05] Menopause joint and tendon pain. Memorable Quotes: "We have a lot of pain medications that go in and sort of stop those inflammatory pathways. But the problem with stopping something is it's kind of like damming a stream way upstream. When you do that, you're going to have downstream effects. So, in a lot of cases, what we want is for those streams to be modulated. We want to make sure that they do the right thing, but they're not overly expressing themselves." – Betty Murray   "The lack of symptoms doesn't mean that there's not a problem. And that the simple fact is when we lose our hormones, we go through a significant period of change. Our brain changes, our bones change, our muscle changes, every part of our body changes because every single cell except for red blood cell and a cell in the brain have receptors for hormones, particularly estrogen." – Betty Murray Links Mentioned: FREE E-Book “Mastering The Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/ Contact Betty Murray: https://www.bettymurray.com/contact-us/     Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Is Menopause A Right of Passage or A Side Effect of Aging
Apr 10 2024
Is Menopause A Right of Passage or A Side Effect of Aging
Menopause isn't just a phase; it's a journey that reshapes women's lives. Dive into articles from the Lancet with me that discuss empowering women through the menopause transition. Discover how this transition impacts women's health, including early menopause, mental well-being, and navigating menopause after cancer.   In today's episode, I discuss the crucial need for self-advocacy in healthcare. Learn about comprehensive care strategies for cancer survivors entering menopause and the empowering model for managing this transformative phase. Gain insights, personal stories, and practical tips to navigate menopause with confidence and grace.   Ready to master menopause? Don't miss out on my FREE E-book, "Mastering The Pause: The Guide to Menopause Mastery." Download your roadmap to reclaiming balance and vitality during this transformative phase at https://guide.hormoneshelp.com/. Key Takeaways: [00:01:29] Menopausal statistics. [00:02:22] The Lancet articles and personal story. [00:05:31] Menopause medication challenges. [00:10:19] Impact of menopause in workspace. [00:11:13] Menopause and Hormone Replacement Therapy. [00:17:16] Ovarian health and infertility issues. [00:20:47] Menopause and mental health. [00:22:25] Menopause after cancer treatment. [00:28:14] The impact of estrogen loss. [00:31:45] Empowering women through menopause. [00:35:36] Women's empowerment in healthcare. [00:36:41] Empowerment through health management. Memorable Quotes: "We should always have a shared decision-making. Medicine is not a totalitarian experience. It is not a dictatorship. The person with the most decision-making is the person's body, the person who's living in it. And so, the simple fact is if you're in an environment where your doctor is acting as a dictator, they should be fired because it is a shared decision-making, you working as a partner with your physician." – Betty Murray   "We outnumber men in this age space. We also have more disposable income, and we have more capacity to make change. We make 87% of buying decisions in the home. So, the reality is, ladies, you are powerful. And you can demand what you expect." – Betty Murray Links Mentioned: FREE E-Book “Mastering The Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/     Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Seed Oils and Inflammation
Apr 3 2024
Seed Oils and Inflammation
Are seed oils and saturated fats damaging to your health? Dive deep into the ongoing debate with me on this episode of Menopause Mastery. Discover the impact of these fats on your well-being and longevity, as I navigate through the latest research and real-world implications.   In today's insightful discussion, I shed light on the quality of fats used in cooking, drawing from in vitro studies and human trials. Learn about the differences between seed oils like corn oil and canola oil versus healthier alternatives such as olive oil and avocado oil. Discover practical recommendations for balancing fat intake and optimizing your dietary choices for better health.   Tune in to gain insights into making informed decisions about your dietary fat intake, learn how to optimize your health through balanced fat consumption, and take the first step towards a healthier lifestyle.   Feeling off-balance? Take control of your health journey with my FREE Hormone Quiz. Uncover your personalized hormone profile and receive a detailed report with actionable insights. Visit https://bit.ly/3wNJOec to start your journey towards hormonal balance today. Key Takeaways: [00:01:09] Seed oils vs. saturated fats. [00:07:02] Seed oils and inflammation. [00:11:29] Seed oils processing differences. [00:14:32] Seed oils and storage conditions. [00:17:22] Therapeutic effects of seed oils. [00:19:30] Monounsaturated fats and health benefits. [00:24:09] Saturated fats and quality. [00:28:25] Seed oils and their benefits. [00:30:54] Exceptional life on our terms. Memorable Quotes: "Well, again, our lovely American food processing and the crap we send out across the world is designed to have a shelf life for eternity. And so, when they expose it to high heat and refine it and try and deodorize it and create stability, they're actually making the product more damaging by removing things like antioxidants and phytosterols." – Betty Murray   "When you look at the studies looking at human studies, you also want to know where did that saturated fat come from. There is a big difference in fat composition between a piece of beef that the animal was grass-raised and grass-finished." – Betty Murray Links Mentioned: FREE Hormone Quiz: https://bit.ly/3wNJOec     Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Unlocking Ozempic and Zepbound Secrets: Hormones, Hunger, and the Ozempic Odyssey
Mar 27 2024
Unlocking Ozempic and Zepbound Secrets: Hormones, Hunger, and the Ozempic Odyssey
Have you ever wondered why weight management seems like an uphill battle? In this episode, I dive deep into the topic of weight management and the role of the neuroendocrine system. Discover how our hormones play a crucial role in weight regulation and why traditional weight loss approaches often fall short.   Join me as I discuss the impact of modern lifestyle on our hormones, the rise of obesity, and the pharmaceutical arms race in the quest for weight loss solutions. Learn about medications like ozempic and semaglutide and their effects on weight loss, alongside the importance of holistic approaches to address weight loss resistance.   If you're ready to unlock the secrets of sustainable weight management, understand the influence of processed foods on our endocrine system, and gain practical tips for achieving a healthy weight, this episode is a must-listen. Tune in now for valuable insights and strategies to conquer weight challenges in today's world.   And hey, speaking of unlocking secrets, don't forget to grab your FREE E-book, "A Woman's Guide to Kick-Ass Sleep." If you're over 40 and struggling with sleep, this E-book is tailored just for you. Visit https://bit.ly/4cblYcT to download your copy and embrace rejuvenating sleep nights starting tonight. Key Takeaways: [00:02:10] Struggling with weight loss efforts. [00:06:03] Neuroendocrine system and weight management. [00:10:01] Incretin hormones affecting food intake. [00:14:18] Lifestyle drugs and weight regain. [00:16:27] Impact of processed foods on health. [00:21:39] Endocrine disruption in daily products. [00:25:30] Whole foods focused. [00:29:16] Root cause of weight issues. Memorable Quotes: "You have a recipe for weight loss resistance that had nothing to do with your ability to control what you can eat and to control how much you exercise. Because again, it's not a simple bank account of calories in calories out. These hormones will supersede what your body is up to." – Betty Murray   "The weight is not the problem. It is a symptom of the problem. And that's the ultimate root cause answer that you need to understand." – Betty Murray Links Mentioned: FREE E-Book: https://bit.ly/4cblYcT   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Why Am I So Fatigued?
Mar 20 2024
Why Am I So Fatigued?
Ever felt like your energy tank is constantly running on empty? In this eye-opening episode, dive into the complexities of adrenal fatigue with me as we unravel the misconceptions and explore the crucial role of the HPA-T axis in managing stress responses. Learn how understanding the root causes of fatigue can transform your approach to holistic well-being.    Discover the limitations of solely relying on supplements to combat fatigue and the transformative power of lifestyle changes. From optimizing sleep hygiene and embracing moderation in exercise to nourishing your body with a balanced diet, we'll delve into actionable steps to support adrenal function and enhance overall health. Tune in now and learn how small changes can lead to significant improvements in your well-being.   Don't miss out on my FREE E-book, "A Woman's Guide to Kick-Ass Sleep," to enhance your sleep quality and combat fatigue. Grab your copy at https://bit.ly/4cblYcT and wake up refreshed to a new you! Key Takeaways: [00:01:26] The truth about adrenal fatigue. [00:03:55] Adrenal fatigue recognition. [00:07:58] Hypothalamic pituitary adrenal axis. [00:13:38] Dysregulatory patterns. [00:15:14] Adrenal hypothalamic pituitary access dysregulation. [00:20:03] Resilience and stress management. [00:24:49] Sleep hygiene and relaxation techniques. [00:25:31] Mindfulness in daily activities. [00:30:08] Setting boundaries for self-care. [00:33:26] Recovering from fatigue without medication. Memorable Quotes: "The real path to come over this issue of fatigue requires a change in lifestyle. And here's the thing, this is one of the things that I think is the biggest struggle for all people. If we look at every disease state, including things like fatigue, diet, and lifestyle are a big driver." – Betty Murray   "The word doctor means teacher, first and foremost. If your practitioner is not teaching you, how to live a better life, how to become healthier, how to do those things. They're missing the point of the actual experience in the actual profession They're not working on your side." – Betty Murray Links Mentioned: FREE Sleep E-Book: https://bit.ly/4cblYcT   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
The 5 Toxic Causes of Fatigue and What to Do About Them
Mar 13 2024
The 5 Toxic Causes of Fatigue and What to Do About Them
Uncover the hidden culprits behind your chronic fatigue, sleep disturbances, and pain as Dr. Evan Hirsch, aka EnergyMD, a world-renowned fatigue expert, best-selling author, and professional speaker, takes us on a deep dive through the five toxic elements sabotaging your vitality.   In this riveting latest episode of Menopause Mastery, Dr. Hirsch shares his personal journey of overcoming chronic fatigue and how he discovered the importance of addressing these toxic elements.   Brace yourself for an eye-opening discussion into the impact of toxins such as heavy metals, chemicals, molds, infections, and trauma on our health, especially during perimenopause and menopause. Dr. Hirsch also guides us through a practical four-step process to reclaim your vitality, offering a roadmap to conquer fatigue's stronghold.   If you've been struggling with fatigue, sleep issues, or unexplained pain, this episode is a must-listen! Dr. Hirsch offers valuable insights and practical tips to help you uncover the root causes of your symptoms and start your journey towards better health.   And hey, if you're over 40 and sleep seems elusive, don't miss out on my FREE E-book, "A Woman's Guide to Kick-Ass Sleep." Tailored for restful nights and available at https://bit.ly/4cblYcT.   Key Takeaways:  [00:02:16] The toxic five. [00:05:16] Unique perspective on testing. [00:09:30] Toxins in baby's cord blood. [00:11:26] Toxins and mold exposure. [00:16:04] Common chronic infections to consider. [00:19:28] Long-term effects of COVID. [00:22:18] Impact of COVID on hormones. [00:28:32] Heavy metal detox process. [00:29:27] Recreating the circadian rhythm. [00:34:33] Checklist for identifying symptoms. Memorable Quotes: "When I see people who have low energy and they're just not getting better, nine and a half times out of ten, it's because they haven't addressed the toxic five. So, these are the things that are really the underlying root causes, and they are heavy metals, chemicals, molds, infections, and trauma." – Dr. Evan Hirsch   "The reality is that COVID is still present and has to be addressed in addition to the heavy metals, chemicals, molds, infections, that's still there and the trauma, you know, because all of those things cause the dysfunctional immune system, hormone deficiencies, et cetera, that end up being the precursor to the COVID." – Dr. Evan Hirsch       Connect with Dr. Evan Hirsch: Website: https://www.energymdmethod.com/ Instagram: https://www.instagram.com/evanhirschmd/ Facebook: https://www.facebook.com/DrEvanHirsch/ LinkedIn: https://www.linkedin.com/in/drevanhirsch/ Twitter: https://twitter.com/drevanhirsch TikTok: https://www.tiktok.com/@energymd FREE Gift “Step 1: Find Your Causes Checklist”: https://www.energymdmethod.com/step1-checklist The EnergyMD Programs: https://www.energymdmethod.com/work-with-us   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
The Ultimate Guide to Planning for Your Longevity by Preparing for Your Elder Years with Holly Carroccio, CFP
Mar 6 2024
The Ultimate Guide to Planning for Your Longevity by Preparing for Your Elder Years with Holly Carroccio, CFP
Planning ahead for elder care is a crucial aspect of financial planning that often gets overlooked. Kick off your journey towards securing your financial future with this latest episode - a conversation with seasoned Financial Advisor, Holly Carroccio, CFP.  In this discussion, we explored the intricacies of elder care and long-term financial planning. Holly, with over 34 years of experience, divulged invaluable insights into the significance of long-term care insurance, estate planning, and being prepared for life's unexpected twists. Discover how to navigate the challenges of balancing financial responsibilities, caregiving, and planning for your own future. Learn from Holly's wealth of knowledge as we unravel the complexities of insurance, retirement planning, and caring for aging parents. If you find yourself in the midst of deciphering these financial intricacies, this episode is a must-listen. Holly's expertise and practical advice will empower you to make informed decisions and take proactive steps towards securing your financial future. Tune in to gain the insights needed to make wise choices and navigate the path toward a financially stable and fulfilling second season of life. Take charge of your sleep after 40 with my FREE E-BOOK! Learn "The Exact Steps it Takes to Restore Sleep" and start making real changes now! https://bit.ly/4cblYcT TRANSCRIPT Links to articles and documents referenced appear at the end of the interview text. Betty Murray: All right, Holly. So I, as I said in my introduction, you know, Holly, and I had this conversation and I was like, this is something we have to talk about. So, for anybody that has not listened to menopause mastery before. My mom went through a heart attack and stroke last year, and you know, one of the most valuable things is she made it to 88 going on 89 And that was her first time to be in the hospital, but it was a catastrophic heart attack and stroke and she went from basically living on her own doing everything to basically not being able to do activities of daily living. So, to say I was thrown into and immersed in this world of elder care would be putting it mildly. And to be honest, my parents did a lot to plan for it, but the amount of disruption in my life and what it would take as far as managing it was and still is overwhelming. And Holly has so much to give here, as a woman in this world, and I was like we have to have this conversation. You know, the other thing, Holly, I can tell you that after 20 years in practice, every woman I see is either doing it or will be doing it or has done it, period, end of sentence. We will spend our life taking care of others. And this is a big part of it. So, this is an important conversation. I'm so happy to have you. Holly: Thank you glad to be here. Absolutely. I think it's a great topic and so important. Betty: Yeah, so Holly I know you're a Certified Financial Planner and you obviously love working with individuals and especially business owners. How did how did you pick that as like this is what I'm going to do what did you always want to be in this world? Holly: You know, I get asked that question a lot. And I think the start of it was when I was in college, my dad went through a major financial setback right in the middle of college because there was a recession in the eighties in real estate. And he notified me that hey, you're on your own financially. From now on, and I was like, “Oh my gosh”, what am I going to do? How, how will I pay tuition, et cetera. And it just made me realize how things can come out of nowhere in life and how important it is to plan and so that became a very laser focus for me, and I was a finance major already. And I just thought, you know, I really want to help people that are struggling making financial decisions and I work a lot with entrepreneurs to who put all their money back into their company and I think that's okay. And it is until it isn't. And so, I really like helping business owners and just people in general prepare for their future. Betty: Yeah, yeah, I think it's, I have a lot of friends that are like, you know, I’ll just stick my head in the sand and I'm just going to you know, pretend it's not there. I am like, it's really important. Holly: Yeah, it’s coming, someday your future will come. Betty: It's kind of like menopause. You don't get a pass on menopause. You don't get a pass on the future. Let's dive in. Because like I said, this is this is such an important topic. So, what are some of the things that a woman that may be in this time period of life, maybe she hasn't done a lot of planning? Or, you know, the other thing that I find too, is often if their partner they sort of let the partner do the planning, and they're not necessarily involved, which is equally as frightening to me. But what are some of the things women in this time period of life really need to start thinking about? Because we're a little bit probably behind the eight ball if we haven't done anything. Holly: That's true. That's true. So, of course, retirement planning is important and if people are working with a financial professional, that's probably one of the main things that they're focused on. Where I see a lot of gap is in the risk management area, and in estate planning. And so, a lot of financial professionals focus in more on the wealth management and investing. But risk management is important because it doesn't matter if you're worth $500,000 or $5 million. If you have a risk come out of nowhere. It can really destroy your financial plan. And so, one of those risks is that we live a long time and longevity is great. You know, especially if they do all the things that you recommend and stay healthy. But you know, the double-edged sword of that is if you live long time, you may end up being frail and need help or you may have some morbidity issue late in life where you need care. And care is extremely expensive. It can run anywhere from 6005 to 21,000 a month1, depending on where you need it. How much you need it. Who's doing it, etc. And so, if we don't prepare for it, a lot of people assume, “Oh, Medicare covers that, or my health insurance covers that”. Or if I don't have any money, Medicaid will cover it. And so, and I can explain a little bit more some of those things. But, you know, and not only our care, but if you're young enough to think about your parents and have those open conversations with your parents. That's really important too because that risk can also fall on us. If our parents haven't prepared. Betty: Absolutely. I mean, it's the average woman will spend 18 years caring for elderly individuals, statistically, and at least one of those I'm sure there's a bunch of different variables, but if your family hasn't prepared, you know, could be a leading cause of loss of work for the woman taking care of them or you know, loss of income or loss of their own health. Yeah, I'd like for you to explain because I think people do you said like, oh, Medicare will pick it up or my secondary health insurance will pick it up or if I don't have enough then Medicaid will kick in. And that's absolutely not true. And I think it's important to kind of share where those caveats are, so people understand. Holly: So, the basics are, Medicare will cover the first up to 100 days of skilled care2. After a hospital stay. And my mom is a perfect example of that. She fell backwards last year and broke several ribs. And after she was in the hospital for a few days, about actually a couple of weeks. They moved her to skilled nursing rehab, and she was there for about two months and Medicare took care of that. And then she also had a Medicare Supplement. So, the Medicare Supplement picked up where the where Medicare left off. Where it started to cost money is when we got home, and I thought we would have the full 100 days. But we didn't. They basically said no, we've done all we can do for you. It's time for you to go home. And she still wasn't able to live independently at that point. And so, we had to hire a home caregiver at that point. Some other scenarios are, you know, Medicaid, which kicks in really once most of your financial resources are gone. And my mom's case with would not have helped her my mom doesn't have any net worth at all. So, you know, technically she, in certain circumstances she could qualify for Medicaid. The problem is Medicaid. Doesn't pay for home care. It also doesn't pay for assisted living. So, someone has to be really needing pretty severe levels of care before Medicaid is going to help them. And so, you know, having something to bridge that gap is extremely important. Betty: Oh my gosh, it is it is extremely important. And I don't know if your experience was like mine, but you know, my mom was in skilled living same thing, you know, had a stroke last function on the right side couldn't do any activities of daily living, and they and you would get a call like that day and they're like, your mom's going to be checked out tomorrow. Exactly. They don't get you noticed. No, they like, like, the social workers are like we're going to handle this. No, you don't. I was I was in Florida at a conference. The first time I left for just a few days because I had to do this professionally. Fighting with people on the phone. I was like, “you can't kick her out. I am not there.” I was like, at that point. I'm like, “I'll pay; I don't care. You can't kick her out. I'm not home”. So, it's not a good experience to have now. I think Medicare isn’t going to help you in any way. Holly: Exactly. Well, the other thing that happened was I thought my mom based on the picture they painted in the beginning, I thought she was going to be really pretty functional by the time she got out. And the physical therapy was pretty lame. And this was in a very high-quality facility. Very highly renowned, expensive etc. And she wasn't even close to being back to where she was when she left. So, we were very ill prepared. Betty: Yeah, I would, I would agree. My mom was at one of the best facilities and they were like, “Oh, we're going to get her up and walking” and I was like, “yeah, she's ‘Yeah, I can't do anything’.” After two and a half months there, it was just “Yeah, it was it's not all rainbows and you can't believe those statistics and how that how that's going to look”. So, let's so let's get into the planning part. So, I think we painted a scary picture. So, what are some strategies that women can really employ to balance the financial responsibilities of caregiving and their own retirement and elder care planning? Like let's kind of throw some things out on the table, because most of us don't really know what we need to do. Holly: One of the first things to consider is insurance. Because the whole idea of insurance is you're transferring that risk from yourself to the insurance company. And let's face it, nobody likes insurance. It's often an expense where you don't know if it's worth spending that money or not. And we buy car insurance and home insurance because we're required to, but we often don't answer some of the bigger risks in life, whether it's life insurance or disability, which is a potential loss of income when you have an accident or illness. And disability insurance is very important. But once you're beyond the working heirs, you can have long term care insurance as well. But it's one of those things that you have to plan way ahead because number one, you have to be healthy enough to qualify for it. And the longer you wait to buy it, the more expensive it is. Because as you get older it's more expensive because you're closer to the potential risk. So, the analogy I always give people is it's kind of like if you were trying to insure your house, but the garage is on fire. Probably going to be difficult. Right? So, you can actually think about buying long term care as early as 40. But I would say you know, there are plenty of people that wait until their 60s and it's not necessarily too late. It just gets a lot more expensive. So, if people are not insurable, then there's some other strategies, you know such as insurance with riders, you can sometimes be insurable for a life insurance policy, even if you're not insurable for long term care, because the criteria for getting those two types of insurance is different. So, you might qualify for a life insurance policy even if you don't qualify for long term care. So that's a secondary option. And then thirdly, there are some annuities out there that will supplement the cost of long-term care if you're not insurable at all. So, you know, those are those are some basic things just to try to offset the cost. And then there's also some legal things that you can do as well3. That, for example, having things set up where people can do things for you like having a durable power of attorney, where people can sign things for you. And obviously, you want a very, very trusted individual. You don't want somebody that might take advantage of you. And unfortunately, children sometimes do take advantage of their parents and family members do take advantage of their parents. So, you got to be really realistic about you know, what is the character of this person, what is their financial acumen? You know, just really thinking through the maturity of the person and then also having a medical power of attorney so that in physicians directives so that you can actually work with the medical team, get the information you need to help them make decisions, and, and also the authority to make decisions on their behalf. Betty: Yeah, I think, you know, as somebody I mean, I'm thankful I'm in the medical field and so I have an incredible command of what's happening in a hospital you know, way more than the average person and you know, I'm thankful my parents were actually heavy duty planners, to the extent that I was always like, can we stop talking about your death? Your Will, your long term care, like every day, they'd be like, you're going to…what is it, what is it? But I will say, even being highly prepared, it is a lot because not only are you probably having to all of a sudden make financial decisions and find out whether you have the financial capacity to do the things that you need to do. But you have to be an advocate in the healthcare system that is not really constructed to be positive for anybody in that experience. The most scary thing is to go to the hospital with somebody in a critical environment, because I just feel like our western medicine system conventionally is kind of broken. So, if you don't have somebody there, that's like hardcore advocate that is going to demand there's just a lot that can go wrong. And now you're having to do both. And I think that's what's really hard is especially as women we're going to be like, all of a sudden, we're the fiduciary financial planner, all this other stuff. We're taking care of the house, we're taking care of the bills, taking care of everything else. And oh, by the way, we're now Doogie Howser doctor. Got to figure this out because we have to also be their healthcare advocate. And it is it is a lot. Holly: Yeah, advocacy is so important. And I knew that in the back of my mind, but actually living it was a whole different thing and years ago, I knew my mom was not on a good financial trajectory and so I bought a long term care policy and a life insurance policy for her almost 20 years ago. And I know that's unusual. Most people don't do that. But I can't tell you how much it has helped saved my life in the last couple of months. Because I've got two kids in college, and I was coming out of pocket to pay for my mom's care. And I could have… I don't know what I would have done. I mean, I would have just had to eat into my retirement funds in order to pay for her care whether she was in assisted living or home or whatever. And so at least we have the financial part covered. But I have been beyond shocked at how hard you have to push the medical community to not act dismissive. And just feel like, and they don't say it, but it just feels like they think “oh, well, they're old”. You know, they're, they don't have that much time left. They're sick. So, they just minimize everything. And I feel like they were probably constantly rolling their eyes at me. Because I was pushing for, you know, please have Mom do this and please connect this dot and just the amount of coordination between all the care providers. And you know, for example, I went over there on Sunday because we had a new caregiver, and I needed to give her an orientation to the diet that my mom is on and their supplements and you know where everything is, and I was over there for two hours on Sunday. So, there's just there's a lot of advocacy and organization like you said. Betty: Yeah, I mean, I think it really is there's a whole need out there, so anybody out there that wants to do an entrepreneurial venture, find a way to create a company that can be medical advocates with families in the medical system particularly in an acute care situation because it if you are unaware or I just there's too many there's too many passing of the batons in the emergency rooms and you know intensive care units where if somebody's not there, I really wonder if somebody… if your family member will work it out. We had an incredible cardiologist. He was actually a cardiologist that cared for my dad 10 years ago.  When he walked in the room. I remembered him and I was like, “Oh my God, thank God you're here,” you know, but I can tell you one of the neurologists I was like, “You will not see my mother again. I don't care who's on this floor. You're done.” I mean, I just could - she was she because she was very dismissive. She's a young 89. She's decompensating you need to go get your DNR and I was like “you don't even know my mother or that she was actually fit and actually healthier than you yesterday.” And you know, and it was just very dismissive. And I think especially somebody that's already traumatized by what's going on. To walk into that environment is just frightening. And then to make these decisions, so all of a sudden, you and I are put in this position where we've got to all of a sudden take care of an entire another household, an entire another human being. And I was lucky I also my mom had a long term care policy. But you know, there's a financial thing that happens even if you have that you have a 90-day period at a minimum that you have to cover everything. Yeah, until it kicks in and I don't know about you but mine was six months because there was a whole lot of paperwork. Holly: Yes, fortunately, I'd seen previously how long it takes and all the paperwork involved. And so, I started it almost day one, gathering all that information. And so, it did start paying pretty quickly after the 90 days, but it made me aware as a financial planner, how important it is for people to have probably six months set aside for that timeframe because I think for most people, it will take probably a good six months, like you said, and you'll get the money if a claim goes through. You'll get the money back for the 90 days that were missed. But you know, that second 90 days, I'm sure you experienced that but you know, still you're coming out of pocket or you're you know, trying to get to your parents assets to cover it. And what if they're incapacitated and one of them uh, you know, then all the things to help you have that authority to do that for them.   Betty Murray: Absolutely, yeah. Because yeah, so basically the end game there is you're going to have to front load the costs, so you're going to have to pony up the money and then eventually get back. After that 90 days, whatever else you came out of pocket, and it still doesn't cover everything. So even if you have long term care, there are certain things it does and does not cover so it's not like all of a sudden you're in a zero sum game, where I think that's important too.   Holly: Yeah, we have we have supplemental services. that are going on like, you know, an exercise trainer, where I hired an extra person to do not really physical therapy, but you know, just exercise… extra exercise.  And sometimes the caregivers can't transport them because their car's not working. So, if I need somebody to take her to a doctor's appointment, I need somebody else to do that. And maybe I'm not available because I'm working. So, I'm paying another caregiver, that's really a friend that does professional services like that, you know, to transport to appointments, or come over and get ready in the morning before the other caregiver gets there. So yeah, I mean, there's all kinds of other things that you can end up spending money on, that are over and above what a policy would cover.   Betty Murray: Absolutely So, so we kind of alluded to this but I think let's kind of wrap up like the taking care of parents like so what are the things if we were to give like a laundry list? What are the things somebody in our age group would need to think? About to check in on your parents and make sure that they do so, you know, just open that door because a lot of families don't like talking about this stuff, but it's like super important.   Holly: Well, one of the first things is deciding the type of care they need. Because there's really three main types of care…you have home care, which works really well if you have a family member that lives with them like a spouse who is still functional. Or you if you have an adult child nearby, or a niece or nephew or an advocate, just somebody that's near who can check in with those caregivers and kind of do surprise visits, things like that. Assisted Living is okay if they qualify to move to a facility and pare down all of their things to a smaller living space, and where they maybe need more consistent care like in a 24-hour period, and also meal preparation and transportation and so forth. So assisted living is for a little bit more advanced care, or if you don't have that advocate. And then nursing home is when somebody has memory issues or dementia or if they've got physical problems where they need more skilled medical care. So, figuring out what type of care they need, and there's consultants that help with that that are third parties. Those are wonderful. They'll really help you assess, and they'll help you figure out where's a good quality place based on what their needs are and a quality agency that will provide that homecare who can also take them to appointments. Somebody's got to get them to their checkups and their follow ups and all of that. Somebody needs to be able to fill out paperwork for them. Somebody needs to if they are at home, do meal planning, grocery shopping, medical supply delivery. Also, there’s the paperwork for the long term care policy if they have one, and just other medical paperwork. For example, you know, my mom has an appointment this week, and her cardiologist needed to sign off on it. They were faxing it to the doctor. The doctor wasn't responding. So, they're reaching out to me saying hey, we didn't get this form. We can't do the procedure unless we get this form. There's a lot of dot-connecting, that goes along with paying their bills and getting all connected in to all their finances. I've got another parent that is 94 years old, and I'm helping him manage all the financial issues. I've got a sibling that's handling all the medical and all the physical things and I'm doing the financial. And so, you know, I've gotten connected with his financial professionals, his attorney, and his CPA and just helping coordinate all of those things. So yeah, I mean, that's a good basic list.   Betty Murray: it's a lot you know, it's so it's a good even this far out like, you know, eight, probably nine months out, it's still a good 10 to 20 hours a week of work, just to manage stuff to keep your fingers on it. You know, to know what's going on and I was I mean, I will say I was thankful that I was ready because my mom and dad had a will had a durable power of attorney medical power of attorney, all those things. And so I was already on the paperwork, but I had already started going to appointments like I was on all the bank paperwork I was on, you know, I knew their investor, support certified financial planner. I was like I need I needed to be involved and I'm so thankful because it wasn't like I was just having my first conversation with them. And sometimes families are nervous because I sort of hold that stuff close to the chest. Oh, yeah. What you're doing is doing yourself and your family a disservice if they are unaware of that and don't have a relationship already.   Holly: Yeah, I think that old school thinking of my kids will find out what I have at the reading of the will. That doesn't really work anymore. Because people do live longer and sometimes, they can be ill for a number of years before they do pass; and they need their kids involved helping them or they need family, or they need advocacy.   Betty Murray: Absolutely. So, let's talk about us. What so we've we're talking about caring for parents, so obviously people are probably now like, “Oh no, I’ve got to hope I don't have to do that”. Well, you probably will. But at least you now know kind of some things to think about. Let's talk about the top things that somebody in our age group really needs to like make sure they get done now if they don't have it.   Holly: I would say figuring out what the cost of a long term care policy would be and finding a way to include that in the budget. And there's a lot of different types of policies. There's the traditional policy where it just is more like health insurance where if you have an expense that will reimburse you but if you never have the expense, it’s use it or lose it. There's a handful of companies that still offer that. The problem is that that type of insurance has gotten more and more expensive over the years. So, a lot of people are reluctant to pay for it because they feel like they're wasting money if they never need care. There are other Hybrid Type policies that are combinations of life insurance and long term care or an annuity and long term care. So that's where I'm seeing most people go nowadays. So, I would just say, you know, meet with a financial professional, talk to them about how this this part of your life is going to be impacted and get them to help you or refer you to somebody if they don't do insurance. Get them to help you find somebody that specializes in that. So that you can look at it and figure out if that's something that you can cover and if your health will permit it. I'd say that'd be the number one thing. Also just get your estate plan in order. My understanding is that 60% of people don't have wills4, or estate planning documents. And it's something that can be done relatively inexpensively with online type resources, or you can go to a board-certified estate planning attorney. Those are things that don't take that long to get done. And it doesn't necessarily have to be super expensive. And just make sure that you've done that loving thing for your partner or your spouse, and your family. You know in the event, if and when something happens to you. Those are probably two of the main things and then you know just preparing for retirement in general; we are everyday getting closer to retirement age. And I think sometimes people build up guilt and shame over maybe not having done some things earlier in life. But just start where you are where or whatever, you know wherever you are and start there and something is better than zero planning. So those three things: insurance for long term care, estate planning and then planning for your retirement.   Betty Murray: Yeah, and I think I want to kind of reiterate this the idea of having a will or a trust or something like that, because I think people don't really realize they hear the word probate, and they think it's this weird thing over here. That's kind of a legal thing, but no one has to worry about it. But what that means is, your money is tied up until the courts go through all of it. And I don't know how long it lasts in Texas, but I think it's a long time. So, you may not have access to resources even though you might be a spouse of somebody or a child of somebody, literally you can't do anything with the assets to help manage the person that's unwell. Is that correct? Holly: That is correct. So, if people have wills, they're relying on that court system to give them authority if they're the executor of the will. And then number two, give them access. And you've got to hire an attorney that will represent you in probate court. So, and then it can like you said it can take a long time. So, we used to say probate in Texas was inexpensive and quick, but I hear that’s no longer true. And so, avoiding probate is good and you can do that through having things titled where they have beneficiary designations, like retirement accounts, insurance, annuities, you know, those all have designated beneficiaries, and then should go straight to that person and avoid probate. People also often will set up a trust where the trust will own an asset if it doesn't have a beneficiary designation, then that enables them to pre appoint someone that will be the secondary authorized person, so they don't have to go to court to make that happen. In setting up a trust, they might pay a little bit more ahead of time to get a trust in place, but it can save them time and money in the long run and make it a lot easier for their heirs, if they prepare in advance5.   Betty Murray: Yeah, yeah, no, no, no, that's not… that's like that's a lot of legal stuff. And that's not your forte or cup of tea. But I think it's, it's important because it's not something that we get taught in like we need to, we need a financial ownership, maturity class, in college in high school to actually understand this stuff because if you don't seek it out, you're not going to get that information.   Holly: Yeah, I don't know why they don't teach personal finance in high school, and college. It should be a required course. Because these are basic practical things that people need to know. And you're right unless you seek it out. We don't learn it. Just you know, there's no automatic course out there that we get enrolled in to help us with these things.   Betty Murray: Yeah, no, it's absolutely right. So, you bring me to another question because we've kind of talked about this idea of your heirs or somebody that's automatically going to be there to help you when your time comes to need right all of us wants to want to have this really long lifespan and I you know, I joke about it, I was like, “No, I want to wake up dead one day, like, nothing happens. I'm totally healthy” but that's not statistically what's going to happen. Right, and my mom being a perfect example of that literally the first time she'd ever spent time in hospital at 88 years old, right so that's what you want but she didn't get a choice on where the endpoint happened yet you know, because she would have probably chosen differently, honestly. But, you know, my reality is I have no children. By choice. That was my choice. I don't have children. And some people may not even have siblings or nieces, nephews, and so that leaves like a bigger open, you know, thing, right? Because you might have a spouse or a partner, but they may go before you what, what do you do when you're me? Right? And there's a high probability that I'm going to be the last one standing, and I don't have anybody to take care of me or I might have kids and they won't. Holly: Yeah, that last comment is very relevant because sometimes people are estranged from their children. Or, you know, they just don't have a great relationship. And so just because we have children, doesn't mean we can count on them. Of course, I'm grooming My children now. “Be sure and take care of your mom!”  You know, later in life. See, I'm taking care of your grandmother. So, I'm trying to train them now, ha-ha. But um, but in all seriousness, to me, it just says how important it is to plan ahead and be proactive, and to come up with the pieces ahead of time. And I've run across some really good resources. One of them is that there are companies out there, for example, there's one called Accountable Aging, and they're here in the Dallas area, and also in Austin. And they provide a variety of services including transportation appointments and bill paying and things like that and, they're bonded and set up as fiduciaries. There are professional advocacy services, and professional services for the estate plan. If you don't have somebody to name is an executor or trustee. You can hire professionals for that. I also met a wonderful lady named Carol Marak, who wrote a book called Solo and Smart and she wrote this book out of necessity, because she cared for one of her parents. And then she started thinking, “oh my gosh, I'm single. I don't have any children. I don't have any siblings. What will I do? Who will take care of me? And who will be MY advocate?” such as all of the things that she did for her parents. So, she wrote a book about it. She's been a national speaker. She's been on TV, so she's got some really good recommendations in there about how you set all that up ahead of time to make sure that you've got a system in place. And so, I think there's a lot of resources out there. You just got to think ahead.   Betty Murray: Yeah, yeah. I think I think even if somebody has children and things like that, it's probably a good idea just to also kind of look into these resources. Because, again, you there's no guarantees that something won't happen to your child or that they're going to they won't become estranged or whatever that might be. I think, you know, culturally, you and I were talking a little bit about this before we got on the call on the recording. But culturally in the United States, we don't do multi-generational living where if you go to a lot of European countries and Mexico and they just they have a embracing of multiple, multiple generations, and we don't really have that, right, if we're the most host of reasons, right for a host of reasons. And so, there's a likelihood that somebody's going to need outside assistance.   Holly: Yeah, I think because of our culture, like, even though my husband I talked about what if my mom came to live with us, and it would be an enormous strain on our marriage to do that. And so, you know, and I think that's, that's a very common situation, and I love my mom, but I just can't live with her since I was 18.  We’ve just got to have other systems in place to address that.   Betty Murray: Yeah, I think I think that's an important part. I grew up with my grandmother living with us as a as a child. And I think like most families, there's always some family dynamic. That's a little like sketchy. But as you know, I was as a teenager tween, you know, you'd walk in the room and you're like, Okay, everybody, can we call the elephant out? Right? Because my dad and my mother and his mother-in-law didn't really get along very well. And a lot of it was really my mother-in-law. I mean, she was born in 1894. Right?  She just missed that, you know, this is 80s. Right? So, she was very old and very kind of set in her ways. And she just was opinionated and didn't know when to keep it to herself, right. So, it was difficult, but even as a kid, it was like, I feel like I had a loss like eight years of my life because it was just, I just didn't want to be in the home. I'm like, I don't want to be here. So, when we started, we moved into the house we're in. It has an area on the other side of the kitchen, which happens to be my office that was like a bedroom, a bathroom and what could have been a living room and my husband and I are kind of chatting about in case my other mom My mom ever had to move in and I know full well from get go I'm like never going to happen. Never going to happen. My mom and I get along because we understand our boundaries with each other. And we're very different individuals and I love her, but I would my husband and I would never have made it through that. Just it's just the reality. So, I think that's the other thing is we have to really be honest about being prepared in planning. And also, what does it do to our family if we are unprepared because it is
Mastering Menopause with Diet, Exercise, and Herbs
Feb 28 2024
Mastering Menopause with Diet, Exercise, and Herbs
In the midst of the transformative journey through menopause, let's unlock the power of practical strategies to manage its symptoms. Dive into this episode where I explore essential techniques for navigating menopause with grace. From the crucial nutrients your body craves—omega-3 fatty acids, vitamin D, and magnesium—to the role of fruits, vegetables, nuts, and seeds in hormone balance, I’ve got the key ingredients to elevate your well-being.    Discover the herbal heroes like Vitex, Dong Quai, Wild Yam, and Red Clover, and how they play a vital role in modulating hormones. Join me as we delve into the synergy of nutrition, exercise, and herbal support, uncovering actionable insights to empower your menopause journey.   Learn how to maintain muscle mass, joint health, and overall fitness during menopause through strength training, flexibility exercises, and cardiovascular workouts. Balancing different exercise types is the key to optimal results.    Understand the significance of quality sleep in managing menopause symptoms and overall well-being. From circadian rhythm training to relaxation techniques, this episode is packed with practical tips to enhance your sleep hygiene.    Prioritize your well-being, embrace menopause with grace, and tune in to discover the actionable strategies that can truly make a difference in your menopause experience.   And here's a little extra for you: Unlock the secrets to better sleep after 40 with my FREE E-book, "A Woman's Guide to Kick-Ass Sleep." Tailored for those over 40, visit sleep.hormoneshelp.com to grab your copy and enjoy restful nights. Plus, if you've been feeling off lately, take my FREE Hormone Quiz at quiz.hormoneshelp.com. Discover your personalized hormone imbalance and reclaim the joy of feeling like yourself again. It's time to prioritize your well-being and thrive in this transformative season of life. Key Takeaways: [00:02:11] Dietary changes for menopausal symptoms. [00:04:27] Inflammation and Omega-3 Benefits. [00:09:49] High Fiber benefits. [00:12:40] Phytoestrogens and hormone modulation. [00:17:25] Herbal remedy Dong Quai. [00:19:30] Menopausal relief with phytoestrogens. [00:24:28] Impact of exercise on menopause. [00:26:14] Weight training benefits and tips. [00:30:39] High-intensity interval training benefits. [00:33:39] Collagen and tendon injury. [00:39:37] Protecting sleep during menopause. [00:41:42] Body temperature control. [00:46:35] Importance of quality sleep.   Memorable Quotes: "I look for what's the commonality, instead of trying to divide, what's the commonality in all of these diets that generally support health? And so generally, all these diets, whether it's paleo, whether it's Mediterranean, or whatever it is, support the intake of fruits and vegetables, nuts and seeds in their whole form." – Betty Murray   "One of the greatest risks for all-cause mortality and early mortality, and particularly mortality after a fracture, is the lack of muscle mass. Not just bone mass, but muscle mass. So, if we were to look at one of the most important longevity strategies a woman can do, muscle mass is important." – Betty Murray Links Mentioned: FREE E-Book: https://sleep.hormoneshelp.com/ FREE Quiz: https://quiz.hormoneshelp.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Unheard and Unseen: The Dangerous Impact of Sex Bias in Medical Research on Women
Feb 21 2024
Unheard and Unseen: The Dangerous Impact of Sex Bias in Medical Research on Women
Uncover the hidden truth about how gender bias in medical research affects women's health in this eye-opening episode. Ever wonder why women often face delays in getting the right diagnosis compared to men? It's shocking but true. I’ll explore the disturbing statistics and share real-life stories that illuminate the challenges women encounter when seeking medical care.   Tune in as I dive into the unsettling reality of women's underrepresentation in medical studies and its profound effects on our understanding of various health conditions. Here's a stark truth: women with identical symptoms to men are 30% less likely to be taken seriously and referred to specialists, impacting their overall well-being. It's a critical issue that needs our attention and demands action.   But it's not all doom and gloom as I also discuss the progress being made and the crucial role of advocacy in transforming women's healthcare. Join me in exploring how increased awareness and a demand for better care can drive positive change. If you're ready to gain insights into this crucial topic and its impact on women's health, tune in to this latest Menopause Mastery episode now. Key Takeaways: [00:02:09] Evidence-based and functional medicine. [00:04:07] Gender bias in medicine. [00:08:01] Standardized medical education [00:11:27] Women and adverse drug events. [00:15:31] Increased breast cancer risk. [00:19:19] Gender bias in medical treatment. [00:23:03] Demand for better healthcare. Memorable Quotes:   "Anatomy textbooks, illustrations, and medical textbooks focus disproportionately on males today, and still today, and retrain medical students using biased materials that influence and reinforce women as the reproductive body and men as the standard. So outdated teaching materials are a problem, and it keeps this myth and hysterical, irrational women versus stoic, fun-filled men going." – Betty Murray   "If you're a woman, you'll probably be dismissed and be sent to multiple specialists that are ignoring what you have going on and nobody's helping you understand it. So, the real thing is we have to apply pressure and we have to start demanding better care because it's not getting better, it's actually getting worse." – Betty Murray Links Mentioned: FREE Quiz: https://quiz.hormoneshelp.com/ FREE E-Book: https://sleep.hormoneshelp.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Her Silent Struggle: A Woman's Shocking Discovery of Menopause-Induced Heart Scare
Feb 14 2024
Her Silent Struggle: A Woman's Shocking Discovery of Menopause-Induced Heart Scare
Menopause is a universal experience that many women go through, yet it is often a topic that is not openly discussed. In this compelling episode, I dive into a heartfelt conversation with my long-time friend, Shelly Moyers, who fearlessly shares her personal journey through menopause.    Brace yourself for a raw account of challenges, from fainting spells to heart palpitations, and the unsettling feeling of losing control. Shelly's experience unfolds as a powerful testament to the profound impact hormonal changes can have on our overall well-being.   Discover beyond the surface as we unravel the layers of menopause, exploring how hormonal shifts go beyond the stereotypical hot flashes and night sweats. Join us as we delve into the intricate connections between hormones, mental health, relationships, and even cardiovascular well-being. Shelly's journey becomes a mirror reflecting the nuanced aspects of the menopausal transition that often go unnoticed.   In our conversation, we not only explore the challenges but also shed light on solutions. Uncover the importance of self-advocacy and the quest for appropriate medical support. Shelly's transformative experience with Hormone Replacement Therapy becomes a beacon of hope for women navigating similar paths. Don't miss this episode, a valuable resource for understanding the complexities of menopause and gaining insights that could reshape your approach to this transformative phase of life. Key Takeaways: [00:02:18] Going through menopause. [00:04:29] Guilt and social media pressure. [00:06:09] Menopause symptoms beyond the obvious. [00:09:44] Hormones and women's health. [00:10:36] Advocating for hormone awareness. [00:13:55] Hormones and mental health. [00:15:13] Estrogen dominance and its effects. [00:17:35] Changing family dynamics and self-care. [00:19:37] Hormonal discrepancies in parenting. [00:21:26] Hormones and cardiovascular health concerns. [00:23:31] Divorce and finding passion. [00:25:30] Advocating for personal health and hormone replacement. [00:27:38] Women's struggles in relationships. [00:29:44] Finding the right hormone therapy clinic. Memorable Quotes: "And I just want to tell everybody, it's not all in your mind. I mean, it is in your mind, but there's other things that are like playing a factor that we can look at and help. Because your hormones are what control and balance everything. It tells everything else to work good. So why ignore it?" – Shelly Moyers   "Moving into that next part of life, 53 and feeling fine. And that allows me the space to talk about it more comfortably with other women. And you know, when I see them when they're discouraged, I'm like, girl, there is help. Like, let me hug you through this. You got this. And there is a solution. So just don't." – Shelly Moyers Links Mentioned: FREE Quiz: https://quiz.hormoneshelp.com/ FREE E-Book: https://ed.hormoneshelp.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Hormone Replacement Riddle: Dueling Studies on Dementia Risk Decoded
Feb 7 2024
Hormone Replacement Riddle: Dueling Studies on Dementia Risk Decoded
Hormone replacement therapy (HRT) has long been a topic of discussion when it comes to women's health, particularly in relation to the risk of dementia and Alzheimer's disease in menopausal women. However, conflicting studies have made it challenging to draw definitive conclusions.    In this eye-opening episode, I unravel the intricate landscape of women's health data, focusing specifically on the intersection of menopause, hormone therapy, and their impact on Alzheimer's disease and dementia. I explored two studies that shed light on this complex issue and break down the methodology, limitations, and critiques of each study. Forget relying on isolated findings; I'll guide you through the importance of considering multiple studies for a comprehensive understanding of this critical subject.   Learn comprehensive evaluations of the effects of hormone replacement therapy on the risk of Alzheimer's and dementia, as we navigate the findings that illuminate previously unseen aspects of women's health. This episode is not just about data – it's about empowering you with knowledge that directly affects your well-being. I also delve into the role of funding in women's health research, emphasizing the need for personalized treatment options. Join me as I break down complex scientific information into practical insights that you can apply to your daily life.   As your host, I am on a mission to make menopause understanding accessible and relevant, believing that knowledge is the key to crafting an exceptional life on your own terms. If you're eager to unravel the mysteries surrounding menopause, hormone therapy, and their connection to Alzheimer's and dementia, don't miss out – tune in to this episode and gain a deeper understanding of your own health journey. Key Takeaways:   [00:02:02] Comparing studies on Hormone Replacement Therapy. [00:02:34] Danish dementia research center study. [00:09:21] Confounding variables in research. [00:13:56] Systematic review and meta-analysis by Neratini and Group. [00:19:44] Importance of timing in Hormone Replacement Therapy. [00:22:23] The need for continued research. [00:24:09] Personalizing women's health approach. [00:25:13] Conclusions and implications of studies. Memorable Quotes:   "I get very frustrated by is most of the studies that get done, only 15% get published. So, there's a lot of studies that don't ever get published. And some of that is publication bias. You get a lot of influence by advertisers and what actually gets published. There's also pressure in funding situations for researchers to find something that is the people paying for it because they won't get funding" – Betty Murray   "We have the capacity to personalize today through DNA, through laboratory testing, and other things. Population-wide treatment is no longer necessary. We can do N of 1 treatment because we have the capacity to do that today. And to me, that's what this information also says, is that your practitioner should be looking at you as an individual, not as a data set." – Betty Murray     Links Mentioned: Free Estrogen Dominance E-Book: https://ed.hormoneshelp.com/ Hormone Quiz: https://quiz.hormoneshelp.com/   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Unmasking Iron Overload: Menopause's Hidden Challenge
Jan 31 2024
Unmasking Iron Overload: Menopause's Hidden Challenge
Iron plays a crucial role in the body, as it is essential for the production of red blood cells and the transportation of oxygen. Without sufficient iron, individuals may experience fatigue, weakness, and other symptoms associated with anemia.   In today's eye-opening episode, I delve deep into the intricacies of iron with the insightful Dr. Christy Sutton, a passionate advocate for understanding the complexities of iron in our bodies. Beyond the casual act of blood donation, we unravel the profound impact of iron on hormone levels and its significance during the menopausal journey. Get ready for a practical exploration of iron deficiency as Dr. Christy shares personal and family struggles with Crohn's, Celiac disease, and Hemochromatosis, shedding light on the lesser-known aspects of this vital element in our bodies.    Dr. Christy also breaks down the importance of comprehensive Iron Panel Testing, including Ferritin, Serum Iron, UIBC, TIBC, and Iron Saturation Levels, revealing how these tests can be a game-changer in understanding and managing iron levels. Our conversation extends to a multi-faceted approach for those diagnosed with Hemochromatosis, encompassing blood removal, dietary adjustments, and strategic supplementation, such as Curcumin. Learn why proper iron monitoring is crucial, especially for women in the midst of menopause, and discover actionable steps to take control of your iron levels and overall well-being.   Dr. Christy's wisdom serves as a stark reminder that our genetic and health profiles hold the key to wellness. As we navigate the complexities of menopause, her upcoming workshop and insightful book, "The Iron Curse," promise to empower individuals by imparting knowledge that goes beyond the conventional understanding of iron and its impact on our health. Don't miss this episode that could be the turning point in your journey towards mastering menopause and achieving optimal health. Key Takeaways: [00:02:06] Dr. Christy Sutton's health journey. [00:04:15] Hemochromatosis and misdiagnosis. [00:08:11] High iron and health issues. [00:09:36] The epidemic of undiagnosed high iron. [00:16:23] Iron's impact on hormone balance. [00:17:09] The importance of iron testing. [00:19:39] Iron deficiency and genetics. [00:22:05] Identifying hemochromatosis genes. [00:24:09] Thickening of the blood. [00:28:21] Testosterone and cardiovascular risks. [00:29:14] Treatment approaches for high iron. [00:32:18] The Irish curse. [00:35:52] Iron absorption in different diets. [00:39:41] Difficulty accessing medical care. [00:40:34] Resources and workshops information. Memorable Quotes: "Do you really want to wait until your health is ruined to diagnose something that you could have diagnosed decades before and prevented and, you know, increased your longevity and quality of life?" – Dr. Christy Sutton   "The idea that people are just like, oh, I'm gonna go donate blood, I think that's a flawed idea. I think removing blood is a medical procedure. The fact that we've kind of made it this nonchalant thing, I think is not in the best interest of the individual that's having the blood removed, because that's a medical procedure. It could be therapeutic and helpful, it could also be detrimental to one's health." – Dr. Christy Sutton Links Mentioned: Free E-Book: https://sleep.hormoneshelp.com/ FREE Quiz: https://quiz.hormoneshelp.com/     Connect with Dr. Christy Sutton: Website: https://www.drchristysutton.com/ Instagram: https://www.instagram.com/drchristysutton/ Facebook: https://www.facebook.com/drchristysutton/ The Iron Curse Workshop: https://www.ironcurse.com The Heart Health Workshop: https://www.heartcurse.com Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Hormone Harmony: Unlocking Longevity and Health Span in Menopause
Jan 24 2024
Hormone Harmony: Unlocking Longevity and Health Span in Menopause
Delve into the revolutionary world of women's health with an exploration of Hormone Replacement Therapy (HRT) in this episode of Menopause Mastery. Unraveling the complexities, I break down the science, dispel common myths, and shed light on how HRT emerges as a pivotal factor in enhancing women's longevity and health span. Discover the transformative potential of this often-misunderstood therapy that holds the key to becoming a genuine game-changer for women navigating the intricate challenges of menopause. In this enlightening episode, I delve into the profound impact that Hormone Replacement Therapy has on women's health during the challenging phase of menopause. Beyond the surface, I unravel the scientific intricacies, providing you with a comprehensive understanding of HRT's mechanisms. As you navigate through the episode, I dispel common misconceptions surrounding HRT, offering practical insights that can empower your personal journey. Tune in to learn how embracing the possibilities of HRT can revolutionize your approach to menopause and set you on a path to optimal well-being.   Key Takeaways: [00:02:24] Health span vs. lifespan.  [00:04:10] Debunking the Women's Health Initiative Study. [00:09:22] Breast cancer risk and HRT. [00:13:12] Observational studies and breast cancer. [00:17:18] Estrogen and cardiovascular protection. [00:21:28] Estrogen and cardiovascular health. [00:23:13] Cognitive decline and estrogen. [00:27:31] Estrogen's role in brain health. [00:30:00] Personalization and precision in hormone therapy. [00:32:51] Bioidentical hormones and synthetic alternatives. [00:36:10] Hormone replacement for health.   Memorable Quotes: "Women on hormone replacement lived to an average of three to four years longer than women. And the reality is, if we're looking at just longevity as a whole, the reason why is hormone replacement therapy increases the longevity by reducing cardiovascular risk, osteoporosis risk, and cancer risk. And if we look at the lifespan studies, another study, another meta-analysis also demonstrated a reduction in all-cause mortality." - Betty Murray "If you started hormone replacement, especially the earlier that you started it in the process, you had a 34% decreased risk of cognitive decline and Alzheimer's. That is a game changer. What if somebody told you that you had a 34% increase in potential upside on an investment? Every one of us would invest. right? Those are great stats. So why wouldn't we invest a 34% increased likelihood to protect ourselves from something, right?" – Betty Murray   Links Mentioned: Sleep E-Book: https://sleep.hormoneshelp.com/ Hormone Quiz: https://quiz.hormoneshelp.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
Unlocking the Mystery Hormones and Mental Health
Jan 17 2024
Unlocking the Mystery Hormones and Mental Health
For years, we have focused solely on the mind and neurotransmitters when it comes to mental health. But what about those silent orchestrators within us - our hormones? This episode will delve into the incredible research that shows how hormones may be the key to understanding and addressing mental health issues. Tune in as I delve into the intricate relationship between hormones and mental health, especially as women transition into menopause.    Ever wondered about how hormone replacement therapy can be a game-changer in women during the transition to menopause? Tune in as I also unravel the benefits, explaining how stabilizing estrogen, progesterone, and testosterone can significantly boost cognitive function and mood. It's time to embrace menopause not as a challenge, but as an opportunity for growth.   Additionally, I delve into the topic of birth control and its impact on women's overall health. I highlight a study on combined oral contraceptives and emphasize the importance of finding the right combination of hormones for individual needs.     With insights from cutting-edge research, I delve into the complex world of hormones and offer valuable insights for women over 40 who are struggling with sleep and emotional dysregulation. Don't miss out on this eye-opening episode that may just change the way you think about mental health. Key Takeaways:   [00:02:24] Hormones and mental health. [00:05:45] Estrogen and mood disturbances. [00:08:35] Hormones and mood fluctuations. [00:10:10] Hormonal effects on mental health. [00:14:05] Hormonal changes and mood. [00:18:09] Testosterone and depression in women. [00:21:53] Hormonal contraceptives and mood. [00:24:13] Hormone replacement and depression. [00:27:32] Testosterone and mood disorders. [00:31:05] Lower testosterone levels in men. Memorable Quotes:   "The reality is hormone replacement of estrogen, progesterone, and testosterone in women, particularly early in the transition to menopause, is favorable not only in cognitive function, but in mood. And that stabilizing those hormones and stabilizing them long term is going to be valuable." - Betty Murray   "Our mental health crisis, particularly in the younger populations, is at a tipping point, right? And the reality is that maybe some of the mental health issues that we're having are hormonal things that are happening with these poor young girls, and they're being manipulated with birth control, and it's leading to increased mood problems, not improvement." – Betty Murray     Links Mentioned: Free E-Book: https://sleep.hormoneshelp.com/ FREE Quiz: https://quiz.hormoneshelp.com/   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/
How to Burn Fat in 2024 - Building Metabolic Flexibility
Jan 10 2024
How to Burn Fat in 2024 - Building Metabolic Flexibility
Uncover the secrets to a healthier you in this latest episode of Menopause Mastery! Today, I'm diving into the nitty-gritty of fat burning and revealing the 7 game-changing strategies you need to adopt right now. Forget crash diets and quick fixes – I'm here to empower you with the knowledge that body fat is a symptom, not the real problem. In this episode, we'll explore the impact of overeating, especially those processed culprits, on your body fat levels. Get ready to reshape your relationship with food and ignite a sustainable fat-burning journey.   I break down the core principles to guide you toward a leaner, healthier you. Learn why focusing on whole, natural foods like vibrant fruits, crisp vegetables, and clean proteins is your ticket to a metabolism boost. Discover the key to sustainable fat loss that goes beyond mere appearance – it's about nurturing your body's well-being from the inside out. Plus, I'll shed light on the often overlooked factors: managing stress and cultivating discipline. Tune in and unlock the transformative potential of these strategies to kickstart your fat-burning journey.   Ready to take control of your health? Join me in this episode of Menopause Mastery and let's embark on a journey towards a more vibrant, empowered you. It's time to make 2024 the year you achieve the health and vitality you've always desired. Listen in, absorb the wisdom, and let's elevate your fat-burning game together! Key Takeaways:   [00:05:30] Importance of body composition and measuring body fat. [00:10:45] Difference between weight loss and fat loss. [00:14:20] The role of stress chemistry and the importance of managing stress. [00:18:45] Benefits of getting still and practicing mindfulness. [00:22:10] Importance of movement and finding joy in physical activity. [00:26:30] The significance of eating whole foods and avoiding processed foods. [00:31:00] The role of protein in satiety and metabolic health. [00:34:45] Cultivating discipline and the power of willpower. [00:39:15] Importance of taking action for fat burning. Memorable Quotes:   "Here's the reality, you have to tell you what to do, right? And the only way to develop a habit is to create the discipline to force yourself to do stuff you don't want to do. If we waited for motivation and we waited to feel like it, we would never get anything done." – Betty Murray   "It's the discipline and the unpleasantness that actually allows our willpower to become stronger. So, you have to kind of do it first before you feel motivated, which is often not what you hear." – Betty Murray     Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep FREE Quiz: Your Hormone Imbalance Type BIA Scale Oura Ring Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram
Are You Building Muscle When You Workout?
Jan 3 2024
Are You Building Muscle When You Workout?
Curious about the science behind muscle health during menopause? In today’s episode, I dove deep into the complexities of muscle protein synthesis, amino acid metabolism, and the impact of estrogen on women's well-being. Get ready to uncover the secrets of muscle loss, discover how estrogen plays a pivotal role in muscle building, and understand the intricate connection between amino acids, weight gain, and glucose production.   I break down various research, providing practical insights into personalized nutrition and exercise strategies tailored to your unique body composition and metabolic needs. Whether you're navigating weight concerns or aiming for optimal glucose levels, this episode is your go-to guide for evidence-based solutions. Tune in to gain a profound understanding of the importance of early intervention and the potential benefits of hormone replacement therapy.   This episode is packed with scientific insights, and I made sure to make it accessible and actionable for you. Remember, menopause is a powerful time in our lives, and with the right knowledge and tools, we can master it for better health and vitality. Key Takeaways: [00:02:14] Dietary intake and literature review. [00:03:16] Muscle protein synthesis. [00:07:34] Estrogen's role in muscle mass and function. [00:08:09] Estrogen regulation in skeletal muscle aging. [00:13:30] Estrogen and skeletal muscle regeneration. [00:15:45] Follicular stimulating hormone and muscle building. [00:18:20] Amino acid metabolism in overweight vs. lean individuals. [00:20:31] Gluconeogenesis in perimenopause and menopause. [00:24:06] Amino acid contribution to gluconeogenesis. [00:36:26] Metabolic signature and amino acid metabolism. [00:41:05] Personalized approaches to muscle health. [00:43:34] Metabolic changes and weight gain in menopause. [00:45:48] Hormone reset and metabolic flexibility. [00:50:21] Gender inequality in research and hormone replacement. Memorable Quotes:   "One weight training session, even if you whip your own butt with your trainer, is not enough because we don't have that same hardcore stimulus to muscle building that men have. So, a single session a week is not weight training. It is weight training for that one session, but it is not hard enough to cause significant muscle protein synthesis, particularly as we go through menopause." – Betty Murray   "If you're doing all the right things and you're not getting the right answers, it may be the order in which you're doing things. And it may be that you have to shift a little bit and go into a therapeutic diet for a period of time to force the body to become more metabolically efficient and become metabolically flexible." – Betty Murray     Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep FREE Quiz: Your Hormone Imbalance Type     Resources and References: Insulin resistance and the metabolism of branched-chain amino acids in humans Physical performance in relation to menopause status and physical activity The Emergence of the Metabolic Syndrome with Menopause The Greater Contribution of Gluconeogenesis to Glucose Production in Obesity Is Related to Increased Whole-Body Protein Catabolism The Role of Oestrogen in Female Skeletal Muscle Ageing: A Systematic Review The Role of Estrogen in Insulin Resistance Decreased Consumption of Branched-Chain Amino Acids Improves Metabolic Health Separate Contribution of Diabetes, Total Fat Mass, and Fat Topography to Glucose Production, Gluconeogenesis, and Glycogenolysis Why does obesity cause diabetes? Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review A Branched-Chain Amino Acid-Related Metabolic Signature that Differentiates Obese and Lean Humans and Contributes to Insulin Resistance Follicle-stimulating hormone enhances hepatic gluconeogenesis by GRK2-mediated AMPK hyperphosphorylation at Ser485 in mice Hepatic estrogen receptor α is critical for regulation of gluconeogenesis and lipid metabolism in males Tracking the carbons supplying gluconeogenesis Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage Role of branched-chain amino acid metabolism in the pathogenesis of obesity and type 2 diabetes-related metabolic disturbances BCAA metabolism in type 2 diabetes Branched-Chain and Aromatic Amino Acids Are Predictors of Insulin Resistance in Young Adults Estrogen Improves Insulin Sensitivity and Suppresses Gluconeogenesis via the Transcription Factor Foxo1 Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram
The Hidden Causes of Osteoporosis
Dec 27 2023
The Hidden Causes of Osteoporosis
Osteoporosis is a bone disease characterized by reduced bone density and quality, leading to weak and fragile bones that are more prone to fractures. While it is more common in women, men can also be affected. In this episode of the Menopause Mastery, I explore the various risk factors for osteoporosis and delve into some lesser-known factors that can contribute to bone loss.   We'll explore the importance of calcium, vitamin D, and genetics in bone health. Discover the shadows cast by risk factors like sex hormone changes, aging, and lifestyle choices. Our exploration extends to the gut, kidneys, and estrogen metabolism, all woven into the fabric of bone vitality.   This episode isn't just about listing risks—it's also a guide through the maze of digestion and nutrient absorption, emphasizing their role in maintaining strong bones. I also emphasize the need for a well-rounded approach to osteoporosis prevention and treatment, addressing lifestyle factors, genetics, and gut health.   Whether you're currently dealing with osteoporosis or want to prevent it in the future, this episode provides valuable insights and strategies for maintaining strong and healthy bones.   Key Takeaways: [00:03:00] Focus on Osteoporosis [00:04:20] Understanding Osteoporosis and Risk Factors [00:06:55] Hormonal Changes and Bone Health [00:08:40] Bone Density Peak and Decline with Age [00:09:25] DEXA Scans and Bone Quality Assessment [00:13:27] Nutritional Factors in Bone Health [00:16:51] Lifestyle Factors Affecting Bone Density [00:22:40] Genetic Implications in Osteoporosis [00:30:33] Estrogen Metabolism Genes and Bone Health [00:40:56] Kidney Function and Bone Metabolism [00:43:03] Malabsorption, Leaky Gut, and Osteoporosis [00:45:22] Recap and Preventative Measures   Memorable Quotes:   "Poor dietary intake, poor dietary function, and digestive function over time is going to cause a loss of bone mineral density as well, just because your body can't build something it doesn't get, right? Those nutrients are essential."  – Betty Murray   "The reality is even if you're at a point right now where you don't have it, your risks go up as you get older. So it is, even if it's not on the radar today, will eventually be on the radar later on." – Betty Murray   Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep FREE Quiz: Your Hormone Imbalance Type   Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram