Women Talking Frankly: Recent Episodes
Candace Burch and Kyle McAvoy
Kyle McAvoy (N.P.) and Candace Burch (M.A.) lead lively conversations that address the essential issues women face throughout life’s transitions. They bring decades of experience specializing in hormones and women’s healthcare to shed light on PMS, menopause, sex, aging and more. Their episodes cover topics you might be afraid or embarrassed to ask about, including dynamic “let’s-get-real” discussions with experts about the heart, head, and health topics that matter most to women!
Join your hosts, Kyle McAvoy, N.P. and Candace Burch, Health Educator, as we sit down with the founder of the women’s fashion company Argentwork. Back in 2015, Sali was working in the world of hi-tech when she came across an article that stated that women, more than men, were judged on their appearance. At that time, men were wearing hoodies and tee shirts and moving up in their companies while women in the same field were struggling with how to get the same recognition.
This was just the catalyst that Sali needed to quit her job and create an apparel company designed for women to build confidence as they dressed for work, as well as gender equity in many types of work environments.
From their website:
Attitude, Meet Ambition
Through confident clothes and an inspiring community, Argent is creating a movement that’s all about self expression in and out of the workplace, versatility as a power move, and radical equality when it comes to paychecks, pockets, and everything in between.
We all face challenges in our everyday lives and as women, we know we still have a ways to go in the workplace in terms of recognition and financial compensation. Listen in as Sali describes her own journey as a young professional woman and mother. She started her company before the COVID pandemic and faced multiple challenges as she and her team navigated their way through this unexpected obstacle. Despite her role as CEO and mother of two children, she has maintained her focus on staying balanced. Consistent exercise and finding time for pauses are two of her key strategies in this area.
Her goal is to help other women learn how to use fashion in a way that helps them feel powerful and confident in all kinds of situations. With a focus on fit, high quality fabrics, functionality and sustainability, Argentwork is working to create a community of like-minded women who can support one another.
Sali also shared a powerful collaboration with Supermajority and their iconic Hot Pink Suits, a campaign reminding women that we are the super majority and highlighting the importance of voting. You can read more about it in The New York Times.
CONNECT WITH SALI:
Presently, the best way to learn more is through their website: ww.argentwork.com. They offer stylists as well as consignment to help you find your personal style. Use the code WTF15 for a 15% discount!
There are 3 brick and mortar stores as well: 2 in NYC and one in DC. Stay tuned for more possibilities by following them on Facebook, Instagram and Tik Tok.
Connect with Kyle & Candace:
Candace Burch:
YourHormoneBalance.com
info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Our guest today is Victoria Jane Hamilton, fondly known to all as “VJ”. VJ lives near Yorkshire in the U.K. and is a functional nutritionist and autoimmune expert.
Her passion for this work stems from her personal journey. As a five year old, she had alopecia areata (a type of hair loss) and in her teens, she struggled with severe fatigue and skin issues. It took a few more decades to learn that she had Chronic Fatigue Syndrome along with psoriasis. By working with a functional provider, she was able to address her gut issues. She also worked on an anti-viral protocol and has kept her symptoms under control for over 10 years.
Common symptoms of autoimmune conditions include severe fatigue, skin issues, joint pain, hair loss, brain fog and constipation. 70-80% of these conditions affect women, suggesting a hormonal link.
VJ loves to work with clients of all types. Her starting point includes a comprehensive health and symptom history, which then guides her to do additional testing. These can include viral, mold, hormone, genetic and food sensitivity testing. Common viruses such as Epstein Barr, CMV and Herpes 6 are often implicated in these conditions. MTHFR and other genetic variant testing are often quite helpful as well. The microbiome is a focus for healing once imbalances are uncovered.
Join us for a fascinating conversation with an expert and learn if some of the symptoms you (or someone you know) may be struggling with are related to some of these common disorders (examples include Multiple sclerosis, Hashimoto’s thyroiditis, Sceleroderma, Rheumatoid Arthritis). You will learn some of the tools you will need to move towards diagnosis and healing.
VJ’s contact information:
Website: https://theautoimmunitynutritionist.com
Podcast: The Autoimmune Reset
VJ is accepting new clients and would love to work with you as needed.
Connect with Kyle & Candace:
Candace Burch:
YourHormoneBalance.com
info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Join Kyle and Candace in one of their candid conversations with each other as they discuss relevant topics for women that either outrage, encourage or intrigue them. With the news coming at all of us so fast all the time, your hosts at Women Talking Frankly are here to help keep YOU informed about issues that are relevant to all women.
These topics include:
~New legislation in the U.K. and the U.S (approx. 15 states so far) designed to promote education, support and possible insurance coverage for menopausal symptoms
~A courageous pilot in the U.K., Suzanne Morgan, worried about how menopause could impact her career - so she created “Menopause Cafes” and a WhatsApp group to support women in menopause
~A Menopause Liquid study at Oregon Health Sciences University is looking at the components of menstrual flow and how it might relate to heavy bleeding, endometriosis, infertility, diabetes, immune issues and other health problems
~Alisa Vitti on cycle syncing: a way for women to learn more about their bodies. Check out www.floliving.com for more info
~Planned Parenthood is facing an ethical dilemma: Continue to accept federal funding in order to provide comprehensive GYN care to millions of women or provide pregnancy terminations
~Dr. Jolene Brighten and her work on “Beyond Birth Control” - check out DrBrighten.com for more info. Also check out her podcast episode on Estrogen Replacement!
~Delve into what makes a ‘Super Ager.’ Dr. Eric Topol: it’s not (just) genetics - but sleep, diet, exercise, the environment, and your immune system. (Think Blue Zones: there has been some pushback on the original research but there is still quite a bit of important info that came out as a result!) Listen to a podcast on this HERE.
~Caffeine & its health benefits: how it can improve your medical outcomes later in life
~Candace Is inspired by Suleika Jaouad, wife of Jon Baptiste and the author of Between Two Kingdoms (a must read!) and The Book of Alchemy, A Creative Process for an Inspired Life
You won’t want to miss this one - it is chock full of information for women of all ages!
Our upcoming podcasts:
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A candid discussion with our two most listened to guests: Dr. David Zava and Dr. Kenna Stephenson. Learn about their latest research on women’s health and hormones and what is bugging them as well.
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An interview with V.J. Hamilton, a functional provider who specializes in auto-immune disorders.
Additional Resources:
Alissa Vitti on Cycle synching
https://www.floliving.com/blog/the-cycle-syncing-method
The Woman Code, by Alissa Vitti
https://www.goodreads.com/book/show/58652739-woman-code
Menopause: 50 Things You Need to Know: What to Expect During the Three Stages of Menopause, by Felice Gersh, MD
https://www.goodreads.com/book/show/59313286-menopause
The Blue Zones, by Dan Buettner
https://danbuettner.com/blue-zones/
The Omnivore's Dilemma, Michael Pollan
https://michaelpollan.com/books/the-omnivores-dilemma/
Connect with Kyle & Candace:
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Join us for an insightful conversation about the problem of endometriosis and pelvic pain (that affects 10% of women) with one of the leading laparoscopic surgeons in the U.S., Dr. Shanti Mohling.
Although this is a very common disorder, most people - including physicians and caregivers - don’t know enough about it, leading to many women getting inadequate care. 50-80% of women with infertility have endometriosis, but this is often overlooked during their treatment plan.
Risk factors include genetics, environmental and developmental causes, gut health, immune dysfunction and the impacts of stress.
In addition, many women with endometriosis are estrogen dominant yet are usually put on oral contraceptives, which may not be the best treatment. Although it may not be preventable, early detection and optimization through better diet, appropriate supplements, physical therapy and the use of progesterone can improve a woman’s quality of life.
Dr. Mohling also discusses other causes of pelvic pain as well as the also misunderstood condition of vulvodynia (pain in the vulva region).
If you or someone you know is struggling with painful periods, heavy bleeding and /or infertility, you won’t want to miss this interview with an expert and compassionate surgeon.
Contact with Shanti:
@shantimohlingmd
NWendometriosis.com
Connect with Kyle & Candace
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
When Maria Ponzi was just a toddler, she helped her trailblazing parents plant grapes in what was one of the earliest vineyards in Oregon’s Willamette Valley. As a grownup and President of Ponzi Vineyards, Maria grew the family winery into a world class destination and global brand.
As the curator and speaker of “The Four-Ounce Pour," she encourages audiences to create a life of greater meaning and impact through intention and balance.
Maria currently serves as Director of the Center for Wine Education and Studies at Linfield University in McMinnville, Oregon, which is where we caught up with her.
Here’s just a sampling of what we talked about:
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The role education plays in encouraging mindful or limited drinking
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Interpreting The WHO statement: there is no safe amount of alcohol consumption
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Can moderate wine consumption be a healthier option?
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Current recommendations, studies, health benefits related to drinking wine
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Are certain wines ‘better' - lower alcohol %, lower sugar content, less additives, etc.?
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Ways to make it safer to drink wine
Learn more about Maria HERE!
Connect w/Kyle & Candace
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Kyle & Candace are joined today by Susan Merenstein, RPh, who has 44 years of pharmacy practice under her belt and over 21 years of clinical experience in hormone therapy. She has owned her own pharmacy, Murray Avenue Apothecary, for 18 years and its sister company, Lab Naturals, Inc, for 7 years.
Susan specializes in Hormone Balance and Health consultations (24 years) and her expertise as a Holistic Pharmacist has led to positive changes in the health, well-being and quality of life of many of her clients. Susan is a walking encyclopedia on all things to do with women’s health and hormones - and in this episode we go deep into a discussion of the pillars of women’s health and the best ways to maintain a strong foundation as we move throughlife!
Kyle, Candace and Susan discuss:
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The main foundations of every woman’s health: diet, exercise, sleep, how we handle stress
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How to ramp up support of our foundational health as we age
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The particular challenges of perimenopause & menopause
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Susan’s Top 5 Supplements for women + why do we need to take them and how do we take them?
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How to sort through the huge array of supplements available online and in multiple stores and choose a brand that has high quality & known benefits, but doesn’t break the bank
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Our latest favorite things
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Advice we'd give our younger selves
Susan’s motto: “Be aware of your symptoms, get educated and take a proactive role in your health”
CONNECT WITH SUSAN
Email: Susan@maapgh.com
https://vitalhealthpharmacist.com/
https://labnaturals.com/
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Weight loss drugs have been around forever but there is a new kid in town, GLP1 drugs: names like Ozempic, Wagovy, and Zepbound, to name a few.
Wondering how these came about? Are they safe? Are they effective?
Are they for me? Who are the best candidates? What about the cost?
Kyle and Candace sit down and dig in with their local compounding pharmacist friend (owner of Lloyd Central Compounding Pharmacy) and explore all of these questions and more.
Join us and learn:
~ How were these drugs originally used? Where do they come from (a gila monster???)
~ How do they work?
~ What are the most common side effects?
~ Who can use them?
~ How effective are they? How much weight can I expect to lose?
~ What happens when you go off of them: do you gain the weight right back? Is there anything I can do to prevent this from happening?
~ What about diets like Keto? Mediterranean? How do I know what is best for me?
~ What about the shortage of these medications?
~ Does insurance cover them? What is the cost?
~ Controversies around compounded versions
~ How do these medications work for weight loss? For diabetes?
~ We have heard that there are MANY benefits on a wide variety of medical conditions: what are they (cardiovascular, neurogenerative, plus)?
~ Are you hopeful that these medications will have long term health benefits?
WTF Moment: Candace had commented to a man at the gym that he looked great, and he admitted to being on one of these drugs and then said, “I can eat whatever I want now” and she was aghast that this was NOT the best way to make lasting changes.
Kyle’s favorite thing: Immune shots - these are available to buy but so easy to make at home and a great way to transition from winter into spring and keep yourself from getting sick. (See more in our most recent newsletter HERE!)
Candace’s inspiration: Dr. Katarina Dalton - a pioneer in the world of women’s health, she coined the term ‘PMS’ and unlocked some of the secrets of progesterone: (See more in our most recent newsletter HERE!)
Natalie's favorite thing: finding the time to walk and feel grounded: a reminder to pause, take some deep breaths, walk barefoot if you can and soothe your nervous system.
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
In this episode, we’re talking frankly about the growing number of younger women (<50 years old) being diagnosed with breast cancer. According to new estimates released Thursday by the American Cancer Society, between 2012 and 2021, breast cancer has been rising faster (1.4% per year) among “younger” women under age 50, than overall rates (1% a year). Add to that younger women tend to have more aggressive forms of this disease. WTF?!
To shed more light on why and what we can do to protect ourselves, we turn to naturopathic physician, Alison McAllister, on all thing’s womanhood and protecting ourselves against breast cancer. Dr. Alison has been a clinical consultant at ZRT Laboratory for over 20 years and has taught thousands of doctors how to use bioidentical hormone therapy. She completed her medical doctorate in 1999 at the National College of Naturopathic Medicine in Portland, Oregon, and her residency at Cancer Treatment Centers and Southwestern Medical Center in Tulsa, Oklahoma, where she became interested in hormones in helping survivors of cancer.
Here’s a sampling of what we cover in this eyepopping conversation:
- Historically younger women who got breast cancer had family history, but that’s no longer true, why is this?
- A lot more insulin resistance - today’s children are way heavier than they should be, with more belly fat, less muscle, periods starting younger, and estrogens higher.
- Windows of vulnerability – exposure to toxins in utero, or when breasts are developing etc
- Microplastic exposure – in everything from Teflon to teabags; highly inflammatory, assist aggressive cancers; found in >60% of urine samples
- Delayed Diagnosis due to medical bias that says symptoms in younger women do not = breast cancer; plus why you must insist on a mammogram or an MRI
- Stress effects: environmental toxins, sleep deprivation, overexercise
- Protecting Our Girls against early breast cancer: non-negotiables, eg. kids + vegetables
Our favorite ways to reduce exposure:
Alison Favs:
Environmental Working Group - follow the science https://www.ewg.org/
Hydroflask - stainless steel water bottles https://www.hydroflask.com/
Planet Lunchbox - detox the lunchbox https://www.planetbox.com/
Kyle Favs:
The GROVE Collaborative - plastic-free cleaning and household products
https://www.grove.co/
Candace Favs:
Thrive Market – Save on organic and non-GMO foods https://thrivemarket.com/
Kitsch Rice - water shampoo and conditioner https://www.mykitsch.com/
Bonus read:
Alison RAVES about this book: Having Faith, An Ecologist's Journey to Motherhood
https://www.penguinrandomhouse.com/books/287060/having-faith-by-sandra-steingraber/
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Don't miss this episode: it is chock full of news about our podcast and how you can become part of our conversation!
At the beginning of each year, Kyle and Candace catch up on the last year and look ahead to the new one.
For our newer listeners, Kyle gives a brief bio of both hosts and also refers you to our first 2 episodes to learn more:
Episode 1 - WTF is Going On?
Episode 2 - Hormonal Health: The 10 Essential Truths
Menopause is having a moment all over the world. We have 51 plus episodes plus 3 years of blogging about women’s health.
Our next chapter: create a community for our listeners, a way to have a dialogue with YOU.
Here is what we will be offering:
Facebook page: search for Women Talking Frankly: new posts every MWF: write a review (all it takes is 25 characters!), drop a mention
Podcast release: first Wednesday of each month: topical and timely
New segments each episode: WTF moments / Our favorite things / Things that inspire us
Monthly newsletter: third Wednesday of each month: filled with tips, inspirations, links to our favorite things, recipes, etc.
Calendar of Podcasts: expect a relevant new episode each month: for example, why are certain cancers on the rise in younger people, a dive into the GLP1 diet drugs (like Ozempic), + are hormones okay for older women???
Naomi Watts is on the interview circuit. She went through menopause at 36 and was completely gobsmacked. A quote from her interview: if you are a woman and you live long enough, you WILL go through menopause. Here is a clip from her interview:
https://www.whqr.org/2025-01-21/naomi-watts-new-book-reflects-on-the-hidden-parts-of-menopause
One of our favorite episodes was “The Happy Menopause” with Jackie Lynch (a British nutritionist). Have a listen:
https://www.whqr.org/2025-01-21/naomi-watts-new-book-reflects-on-the-hidden-parts-of-menopause
Kyle and Candace then share their WTF moments, a few of their favorite things plus things that inspired them.
Kyle’s hopes for 2025: increasing connections with old and current friends, strengthening her core, and continuing to explore her creative side with drawing and painting.
Candace’s hopes for 2025: nourishing relationships and delving more into her hobby of painting (how ironic that they have similar goals!).
An episode that explores creativity is:
https://www.listennotes.com/podcasts/women-talking/ep-47-youre-never-too-old-to-L0KpWjQ3_xZ/
You now have to tune in to hear the entire conversation.
Grab a cup of tea, curl up and enjoy this lively and inspiring episode.
You don’t want to miss this one.
And don’t forget: we want to hear from YOU.
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Carol Petersen is an accomplished compounding pharmacist and certified nutritional practitioner with decades of experience helping patients improve their quality of life through bio-identical hormone replacement therapy. She is a widely recognized expert on the remarkable benefits of Progesterone. Candace and Kyle sat down with Carol for part 2 of this fascinating interview about the story of Progesterone and the remarkable benefits of this versatile hormone, AKA “the great balancer.”
Talking points covered in Parts 1 and 2 of our interview:
- The discovery of progesterone; How it was once a forgotten hormone and how a British physician in the 1950’s uncovered its remarkable benefits
- How the body makes progesterone and the crucial importance of ovulation
- The many uses of progesterone for women’s health particularly in Perimenopause and Menopause
- Causal relationship between low progesterone and estrogen dominance
- Chronic Symptoms of Low Progesterone: from PMS to PMDD, anxiety, insomnia, hot flashes/night sweats and stress, to belly fat, infertility and miscarriage
- The link between progesterone and adrenal health
- Progesterone’s protective benefits for bone density fibrocystic breast disease and breast cancer
- Avoiding estrogen dominance w/adequate progesterone
- Why bioidentical forms of progesterone (and all hormone supplements) are crucial for our emotional, physical and mental health as we age, as well as disease prevention particularly in the perimenopause – menopause years
Resources:
Women in Balance Institute https://womeninbalance.org/
The Wellness by Design Project
https://thewellnessbydesignproject.com/
Take Charge of Your Health Radio
https://takechargeofyourhealth.podbean.com/
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Carol Petersen is an accomplished compounding pharmacist and certified nutritional practitioner with decades of experience helping patients improve their quality of life through bio-identical hormone replacement therapy. She is a widely recognized expert on the remarkable benefits of Progesterone. Candace and Kyle sat down with Carol for part 1 of this fascinating interview about the story of Progesterone and the remarkable benefits of this versatile hormone, AKA “the great balancer.”
Talking points covered in this episode:
- The discovery of progesterone; How it was once a forgotten hormone and how a British physician in the 1950’s uncovered its remarkable benefits
- How the body makes progesterone and the crucial importance of ovulation
- The many uses of progesterone for women’s health particularly in perimenopause and menopause
- Causal relationship between low progesterone and estrogen dominance
- Chronic Symptoms of low progesterone: from PMS to PMDD, anxiety, insomnia, hot flashes/night sweats and stress, to belly fat, infertility and miscarriage
- The link between progesterone and adrenal health
- Progesterone’s protective benefits for bone density fibrocystic breast disease and breast cancer
- Avoiding estrogen dominance w/adequate progesterone
- Why bioidentical forms of progesterone (and all hormone supplements) are crucial for our emotional, physical and mental health as we age, as well as disease prevention particularly in the perimenopause – menopause years
CONNECT WITH CAROL:
The Wellness by Design Project https://thewellnessbydesignproject.com/
Take Charge of Your Health Radio
https://takechargeofyourhealth.podbean.com/
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Today, Candace and Kyle are sharing their interview with Dr. Jenny Tufenkian, N.D., a naturopath with a proven track record of helping patients heal from long term illnesses thought to be incurable!
Drawing on a deep toolbox built from decades of studying and practicing naturopathic medicine, Dr. Jenny works with each patient long-term to explore the “5 Root Causes” of all disease – with a specific focus on chronic fatigue syndrome (CFS), anxiety, and depression. In recent years, she has broadened her scope to tackle more amorphous health syndromes such as autoimmune disease and long haul Covid.
Over the years, Dr. Jenny has helped thousands of patients grapple with these complicated conditions and has overseen health breakthroughs that are nothing short of amazing. Listen along with Candace and Kyle as they learn more about:
- The 5 Root Causes of all disease - her unique approach to assessing patient needs
- Is adrenal fatigue real? The origins of Myalgic Encephalomyelitis (ME) or Chronic Fatigue Syndrome (CFS)
- The hormonal links to anxiety, depression, insomnia, memory issues, autoimmune disease etc.
- The concept of Core Vitality
- Natural treatment approaches
ABOUT DR TUFENKIAN
Dr. Jenny Tufenkian is available for one-on-one consultations online or in person at her clinic “Enjoy Full Health” LLC - located at 1616 SE Ankeny St., Portland OR 97214.
--> To learn more or to schedule an appointment, call 503-894-9677 orschedule an appointment online.
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
In this episode, the hosts of Women Talking Frankly interview Susan Douglas.
Sue has worked in Technology since graduating from Oregon State in 1984, almost 40 years now, for Companies such as Dell, InfoSys, and NEC. Because fighting bad actors is particularly a passion for her, the last 10 years, Sue has specialized in Cyber Security. She currently works for Fortinet, the #3 cybersecurity corporation in the world. She also volunteers with the FBI Citizens Academy.
- Candace had a personal experience several months ago and was scammed out of a large sum of money. This was very traumatic and prompted us to do an episode on this topic as women are often the victims of cyber security scams.
- Sue is passionate about what she does and her goal for this episode is to prevent at least one person from being the victim of scammers, or as she calls them, “bad actors."
- 1/3 of people in the U.S. have been victims of phone scams alone and 20% of them have fallen for something twice.
- Sue breaks down the various types of “phishing” for our audience.
- Ransomware is a common technique used by bad actors and most commonly hits banks and hospitals, crippling their operations until they pay a ransom to resume their operations.
Sue goes over guidelines for actions that will help prevent us from getting scammed:
- Don’t open links/attachments.
- Always scrutinize the email address of the sender: scammers are crafty and will use common logos and addresses that mimic the ones companies use. Just a slight variation can be a tip off: slow down, take your time.
- Use your critical thinking skills. Sue stresses this over and over again. If it doesn’t feel right, or is ‘too good to be true’, trust your instincts and be wary.
- Once you click something and end up talking to someone, if you are feeling pressured, if there is a sense of urgency, HANG UP!!
- The IRS, Social Security, UPS, Fed Ex, USPS: don’t send emails or texts.
- Be wary of emails from Amazon: this is a common method they use. Go to the website or your app to check the status of your orders.
- Watch out for generic salutations: Hi Ms. Kyle. Watch for grammatical errors: these are often non-native English speakers.
- When looking for a website, don’t always click the first one that pops up: make sure you are on the correct site.
- Don’t call the number the email gives you. Search for the customer service number of the company who presumable contacted you.
Sue also educates us about additional ways we can protect ourselves, from password protection, two step authentication, security software, etc.
Bottom line: DON'T FRICKING CLICK!!!
USE YOUR CRITICAL THINKING SKILLS.
When in doubt, hang up, don’t respond to a text or email.
This is the ‘stranger danger’. We learned NOT to open the door to strangers. We need to adapt to the world we live in and avoid the strangers in cyberspace.
Sue has additional resources to share:
The $50K Scam: New York magazine’s money columnist wrote about being conned out of $50,000 by crooks pretending to be from Amazon and government agencies: https://www.nytimes.com/2024/02/16/your-money/scam-new-york-magazine-amazon-ftc-cia.html
How to Protect Your Personal Information Online: https://my.aarpfoundation.org/article/how-to-spot-scams/
What to Do After You've Experienced a Scam: https://www.aarp.org/money/scams-fraud/info-2024/what-to-do-after-scam.html
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
RESOURCES / QUOTES MENTIONED:
How the Arts Can Benefit Your Mental Health (No Talent Required)
Drawing, music and writing can elevate your mood. Here are some easy ways to welcome them into your life.
https://www.nytimes.com/2023/05/22/well/mind/art-mental-health.html
How Art Heals: 5 Ways That Art Makes Everything Better
https://www.psychologytoday.com/us/blog/rethinking-mental-health/202104/how-art-heals-5-ways-art-makes-everything-better
The Big Impact of a Small Hobby
https://www.nytimes.com/2020/05/01/well/mind/coronavirus-health-benefits-drawing-art-hobbies.html
I knew that drawing could change my mood. When I started doing it on a regular basis, I discovered it could change my life. It may now be keeping me out of the hospital, or more.
There’s scientific evidence for the health benefits of a drawing practice. A 2016 study at Drexel University found significantly lower levels of cortisol after 45 minutes of making art.
It’s not just making art that improves health and mood. Almost any hobby or act of leisure helps. A 2013 study at Pennsylvania State University found that gardening, sewing, completing puzzles and other relaxing activities lowered blood pressure.
_ NYT author, John Donohue
“As I worked with my patients, I realized that …self-expression through art brought forth a transforming self-discovery. Many of these women were unable to articulate their deepest feelings, but their emotions poured out through their hands into an art form. I noticed that those who completed a project gained a sense of mastery and competence, even if they felt overwhelmed by other aspects of daily living.
_Kenna Stephenson, M.D. / Awakening Athena, Ch. 5: The Value of Handwork (painting, sculpting, woodworking, weaving, knitting etc.)
CONNECT WITH CLAUDIA + SHARON:
The Artwork of Claudia Herber
YOUTUBE: https://www.youtube.com/watch?v=UNovqs_tbwQ
Claudia Herber
https://currentsgallery.com/pages/claudia-herber
Sharon C. Cook - Oil and Cold Wax artist
https://sharonccookartist.com/
The Artwork of Sharon Cook
https://currentsgallery.com/pages/sharon-cook
Currents Gallery, Mcminnville, Oregon
https://currentsgallery.com/
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Join Candace and Kyle for a fascinating discussion about the modality of hypnotherapy and how it can create lasting changes in someone’s life.
Guest: Amy Green Smith is a hypnotherapist, public speaker, personal improvement coach, and experienced podcaster with over nine years and 500+ episodes under her belt. One of her main goals is to help people move beyond their ‘limiting beliefs.’
Visit her website and podcast, The Bold Faced Truth, which addresses the issue of people-pleasing and many more topics: Amy Green Smith's Website.
Covered in this Episode:
- Introduction to Hypnotherapy: Amy explains what hypnotherapy is and how it can be used to make meaningful changes. Hypnosis involves slowing down brain waves to the theta state, an ‘in-between awake and asleep’ phase, where the inner critic is silenced, allowing receptivity to new messages.
- Brain Wave States: Learn about the different brain wave states – alpha and beta (awake states), theta (hypnosis state), and delta (deep sleep). The theta state is similar to a hypnotic trance, like when you arrive at a destination while driving but can't remember the journey.
- Conscious vs. Subconscious Mind: The conscious mind comprises about 5% of our functioning, while the subconscious mind takes up the other 95%. In the theta state, the inner critic goes to sleep, making it easier to accept new messages and reframe beliefs.
- Hypnosis Process: Hypnosis includes induction (e.g., sequential breaths, hand movements) followed by deepeners (visual/auditory/visceral stimuli). In the theta state, Amy uses affirmations, sounds, and hand movements to reduce cortisol levels, similar to ‘meditation with a goal.’
- Consent and Values in Hypnosis: A person cannot be hypnotized to do something against their value system. Hypnotherapy works towards consensual changes an individual wants to make.
- Coming Out of Hypnosis: Techniques to wake from the theta state include ‘counting out’ (counting backwards). Post-session, most people feel relaxed, calm, and may experience a sense of well-being.
- Amy’s Program "Worthy": A 9-month program designed to achieve dramatic life changes. Amy shares details about this transformative program during the conversation.
- Free Resources: Visit Amy’s website for a free workbook on people-pleasing, perfectionism, and overachieving. Check out “How to Speak Up for Yourself Without Being a Dick” and other freebies.
Ways to Connect with Amy Green Smith:
- Website: www.amygreensmith.com
- Instagram: @heyamygreensmith
Some of Amy's Favorite Influences:
- Brene Brown: https://brenebrown.com/
- Iris Apfel: https://en.wikipedia.org/wiki/Iris_Apfel
Tune in to this insightful episode and discover how hypnotherapy can help you banish toxic thinking and boost your self-confidence!
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
We begin with Teena’s story, where she describesstarting music lessons at 7-years-old on “traditionally female” instruments like violin and piano, but later found that it was guitar and percussion that spoke to her …. “It was like a steam train after that, no one could stop me.”Teena takes us behind the scenes of her groundbreaking career as a musician playing with Johnny Lee Hooker and as lead percussionist with the Van Morrison band; how she transitioned from ‘rocker’ to sound therapist.
In this episode Candace + Kyle also discuss:
- The origins of sound therapy dating back thousands of years
- How sound baths relate to other meditative practices like yoga, Qigong, Tai chi….
- How sound therapy can relieve stress & anxiety, bring greater calm/ sense of peace, etc..
- The self-healing aspects of sound therapy
- Using sound frequencies for early detection of cancers
- How Teena used sound therapy to deal w/ PTSD of breast cancer and chemotherapy
- Ways to experience sound therapy at home
References:
On health benefits of sound baths:
- The NY TIMES: Can a Sound Bath Wash Away Your Worries? https://www.nytimes.com/2024/04/29/well/live/sound-bath-meditate-health-benefits.html
- Forbes: A Psychologist Explores The Healing Power Of ‘Sound Baths’https://www.forbes.com/sites/traversmark/2024/01/16/a-psychologist-explores-the-healing-power-of-sound-baths/?sh=75b7d1034942
Contact Teena Lyle:
Aurora Sound and Reiki Therapy
https://aurorasoundandreikitherapy.co.uk/
Zoom consults soon: Watch This Space
Teena recommends:
Guy Douglas – The Gong Guy (online) https://www.gongguy.com/
Michelle Kellogg Mindful Mystic™
Chakra Balancing Reiki & Sound Healing
Sound, Scent and Soul (Trauma work) https://www.theartofsoundhealing.com/treating-trauma-with-sound-therapy/
Koshi Bells, Singing bowls, Energy Chimes, Flutes, Gongs….
https://soundhealinglab.com/products/koshi-chimes
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
This week’s guest is Shivani Gupta, PhD, an Ayurvedic Practitioner who completed her PhD on Turmeric and its various uses. Shivani’s vision is to support allopathic medicine with the ancient practices of ayurvedic medicine. She started the women-only run company of Fusionary Formulas (https://fusionaryformulas.com). Her formulas are designed to help with inflammation, pain and adequate rest.
Shivani is also a national speaker, the author of an upcoming book, has her own TV show and podcast (Vibrant Health) and a private consulting practice.
In this episode we discuss:
What is ayurvedic medicine?: A system of healing, health and medicine over 5000 years old from India. Goal is to have mind, body and spirit in alignment.
Six main pillars:
- Know your dosha (Vata, pitta, kapha)
- Detoxification
- Circadian rhythm: how to live in sync with nature
- Nutritional support: how, what, when to eat
- Gut health: at the base of everything
- Self care practices: to manage your health
Shivani reviews the 3 main doshas; we each have a predominant one and a secondary one. Treatment is aimed at supporting our doshas. Knowing one’s doshas helps us to get in alignment with what we need to live a balanced life.
CONNECT WITH SHIVANI:
- Take the quiz to discover your dosha: https://shivanigreenliving.clickfunnels.com/quiz-page1671373749045.
- Take 15% off “Unwind Tea” (great for stress) - use code “Womentalkingfrankly” and get 15% off of your first order (https://fusionaryformulas.com/products/unwind-tea)
- Follow on instagram: https://www.instagram.com/dr.shivanigupta/
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
On today’s episode, we do a bit of a pivot and learn the causes and treatments of the epidemic of knee pain. Both Kyle and Candace have traveled this journey and have a personal interest in learning more about this topic and sharing this knowledge with our listeners.
Our guest today is Dr. Russell Riggs, who spent 25 years in the ER treating all kind of patients. His interest in treating knee pain grew from his father’s experience, as well as his own, plus from all of the patients he saw in the ER who struggled with this issue.
Many factors have made knee pain one of the top conditions globally: three of the leading causes are obesity, aging and an unprecedented number of knee injuries. Another common cause is the tendency for young athletes to concentrate on one sport while growing up, which can lead to overuse injuries of the knees.
Dr. Riggs co-opened Reflex Knee Clinic in Tigard, OR back in 2011 and has since opened two more: One in Bellevue, WA and a third in Scottsdale, AZ. During today’s episode, we delve into various non-surgical options for knee pain/injuries/conditions.
Some of the topics that we cover during our time with Dr. Riggs:
- What sets his approach apart from more traditional ones
- The parts of the knee & how different activities can be hard on knees
- Why he uses ultrasound to evaluate knee problems
- How does a doctor make a decision to do a total knee replacement (TKR): are these often done too soon? What can people do to avoid this?
- What happens with a TKR: what is the usual outcome and what limitations are there afterwards?
- What is stem cell treatment? What is the cost and what is its effectiveness?
- What is PRP (Platelet rich plasma)? What is its cost/effectiveness?
- What makes some PRP treatments more effective/less painful: Dr. Riggs explains how various machines work and why some are better
- What is hyaluronic acid? Cost/effectiveness?
- Which of these treatments are covered by insurance? What is the outlook for the future in terms of insurance coverage?
- What is a cortisone injection? When is it appropriate/what are its limitations/are there long term undesirable effects?
- The importance of staying active and stress management
- Best diet & supplements for knee health
TAKEAWAYS:
- Avoid processed foods, added sugar and simple carbs. Fats are NOT the enemy
- Helpful supplements: Vit D, Glucosamine/chondroitin, ginger, turmeric, fish oil, MSM (all excellent for joint health)
- Manage stress: too much cortisol being released can have an effect like a cortisol injection and causes more inflammation and damage
- Estrogen is protective against joint damage. Postmenopausal women not on (Bio-identical) hormones have accelerated joint damage.
Join us today to learn more about how you can keep and/or get your knees healthy again!
WORK WITH DR RIGGS
- Use code “STAY ACTIVE” to receive a $150 credit/discount on your 1st treatment at Reflex. Find locations here: https://reflexkneehealth.com/
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Candace and Kyle are delighted to interview British nutritionist and author, Jackie Lynch, founder of the online Well-Well-Well nutrition clinic and host of the hugely popular diet & lifestyle podcastThe Happy Menopause - which was shortlisted for the 2022 International Women’s Podcast Awards. She is also the author of The Happy Menopause: Smart Nutrition to Help You Flourish (Watkins, 2020)which was Highly Commended in the 2021 UK Health & Wellbeing Awards. You can visit Jackie on her websitewww.well-well-well.co.uk.Follow her on social media at @WellWellWellUK.
Here are some of the main areas we covered in our fast paced conversation with Jackie about the key elements of a happy menopause - from practicing optimal nutrition and stress management to taking bioidentical hormones (if you can get them) and creating a positive mindset around the menopause experience:
- Cross cultural differences in Menopause symptoms.
- In the UK most women have to rely on nutrition supplements and herbs for relief from menopause symptoms; what they find helpful.
- the 3 key macronutrients; the importance of getting the basics right.
- Key nutrients to help manage menopause symptoms, especially for women who can’t take hormones.
- Most effective dietary changes for alleviating symptoms/preventing osteoporosis, heart disease.
- Sourdough as a good alternative for those struggling with gluten sensitivity.
- Menopause friendly nutrients and minerals: leafy greens - a one stop shop.
- Crucial importance of blood sugar balance.
- Specific diet/lifestyle/self-care practices that soothe and reduce stress levels.
- Cultivating positivity during the change.
- We all share our personal philosophy of a “happy menopause” and must-haves for getting there.
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
In this episode, Candace and Kyle take the time to pause, reflect and kickoff the New Year with a wrap up of the best of WTF 2023, our favorite episodes and yours, what we learned, accomplished, enjoyed, or indulged in, and how we tried to make our world - the world of women’s health - a better place.
Much is being talked about how to make and keep effective New Year’s resolutions, and we introduce a phrase that particularly resonates with us; How to imagine our better future selves and spinoff with a few new concepts we like better than To Do lists and resolutions.
In this episode, we reveal your favorite and most frequently shared WTF episodes of 2023 and some exciting analytics, including the astounding increase in our followers (up by 64%) and streamings (up by 91%) - and we celebrate going global with WTF listeners in 20 countries worldwide!
We are growing (!) and think we can say that you told your friends about us (!) and are really feeling what we do!
Episode References and Mentions:
Your Favorite WTF podcast 2023: From the Horse’s Mouth, Dr. David Zava, PhD sets the record straight on how hormone testing and bioidentical hormones can help women feel great again!
https://open.spotify.com/episode/7DUBLiqEyl8o6eXABlqUC0
Your Most Shared WTF podcast 2023: The Art and Science of Natural Hormone Balance in Perimenopause and Menopause with Kenna Stephenson, M.D.
https://open.spotify.com/episode/6MMdiw0d5RZeHvY5d2l3Pl
Kyle's Favorite Episode: Women and Cardiac Disease: Getting to the Roots with Andrea Nakayama, Functional Nutritionist
https://open.spotify.com/episode/2zdeJCPGL98nnz6REMZQJc
Candace’s Favorite Episode: Pro-Aging with Gabby Reece, Volleyball legend, Fitness guru and podcaster
https://open.spotify.com/episode/2dGbbrJptdeveYOctJy07a
Favorite Alternatives to the New Years Resolution:
The Nudge Word or Motto
https://www.msn.com/en-us/news/us/nudge-words-resolutions-and-nostalgia-the-week-in-well-being/ar-AA1maFCt
The “I WON’T Do” list. How Women Rise, by Sally Helgeson and Marshall Goldsmith
https://www.goodreads.com/book/show/36204301-how-women-rise
Favorite Concept: Healthspan vs. Lifespan – Read this great discussion in TIME magazine
https://time.com/6341027/what-is-healthspan-vs-lifespan/
Favorite Read: Women Rowing North: Navigating Life’s Currents and Flourishing As We Age, by Mary Pipher
https://www.goodreads.com/book/show/38884171-women-rowing-north?ref=nav_sb_ss_1_18#CommunityReviews
Favorite Sleep supplement:
Cortisol Manager by Integrative Therapeutics
https://www.youtube.com/watch?v=DOisS8PeK2g
Favorite Quotes:
Let us take a moment to honor Suzanne Somers, the glamorous, comedic actor turned hormone guru who, sadly, passed this year, and whose blockbuster book, The Sexy Years, blew open the dialogue around menopause and put bioidenticals on the map. Suzannne was one of the first to empower women to insist on safer treatment options during menopause! “One thing I love about aging—and I do love aging—I’ve got a wisdom that no young person can buy. You earn it.”
The Sexy Years:
https://www.goodreads.com/book/show/120110.The_Sexy_Years?ref=nav_sb_ss_1_14
"So many women I've talked to see menopause as an ending. But I've discovered this is your moment to reinvent yourself after years of focusing on the needs of everyone else. It's your opportunity to get clear about what matters to you and then to pursue that with all of your energy, time and talent." — Oprah Winfrey
"Gravity and wrinkles are fine with me. They're a small price to pay for the new wisdom inside my head and my heart.” – Drew Barrymore
"My belief is that it’s a privilege to get older. Not everybody gets to get older.” — Cameron Diaz
“The trick is to age honestly and gracefully and make it look great so that everyone looks forward to it.” – Emma Thompson
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
In this episode, Kyle and Candace tackle one of the most challenging conundrums in healthcare for women in menopause: in particular, how the symptoms can be more severe in women of color (WOC) than they are for white women and last longer - a fact that goes largely unrecognized by doctors!
Landmark research into the racial discrepancies in menopause, the Study of Women’s Health Across the Nation (SWAN) (launched in 1994) followed a group of over 3,000 women in perimenopause and menopause for decades and found significant differences: that Black and Hispanic women reach menopause earlier than white, Chinese and Japanese women, and also experience certain menopausal symptoms for 10 or more years — almost twice as long.
Even more concerning, the Office of Minority Health (a division of the DHHS), reports that black women are at greater risk for cardiovascular disease, strokes, cancer, asthma, diabetes, and HIV/AIDS.
The disparities extend further into the realm of maternal health as WOC are far more likely to suffer from fibroids and 3-4 times as likely to be affected by pregnancy related deaths.
Furthermore, when WOC seek treatment for these symptoms, they often encounter physicians who are unaware of the differences and dismiss their concerns — a common experience for all menopausal women, but even more familiar among women of color.
Dr. Monica Williams-Rilley is NOT one of those doctors! As the founder and medical director of Deep Rooted Health, and a Cliovana expert practitioner, she is leading the charge towards more inclusive healthcare for WOC with hormonal issues. Dr Williams is a Board-Certified Family Physician specializing in Functional Medicine, sexual health, and wellness. She has dedicated the last 25 + years in practice to teaching her clients how to meet their goals of living healthier lives through strategic lifestyle planning.
Here are some of the key points of discussion we cover in this podcast episode:
-Major factors contributing to the racial disparities and increased risks in health care for women of color
-Health impacts of systemic racism and the multiple stressors unique to WOC
-Symptoms and imbalances most common in WOC during Perimenopause/Menopause
-Why Fibroids are more prevalent, “the norm” among black women
-How keeping things inside makes menopause worse… in the community of color, women are taught to keep this to themselves, the importance of speaking up and expressing ourselves ….
-Example of a routine visit, evaluation doing a health history back 10 years, all the way to the womb; the vital importance of listening
-Which treatments and lifestyle changes bring most benefit – diet, exercise, lifestyle changes (ending toxic relationships), acupuncture, meditation
-How we can create a more equitable health care system through healthy communication and becoming better listeners
-How to help providers who work with WOC to recognize the earlier/more persistent symptoms they are experiencing perimenopause and menopause.
CONNECT W/ DR WILLIAMS
Work with Monica: Deep Rooted Health
@deep_rooted_health
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Kyle and Candace chat with Natalie Gustafson, PharmD, pharmacist/owner of Lloyd Central Compounding Pharmacy: https://lcrx.com whose expertise and insights on bioidentical hormone therapy (BHRT) we have relied upon for nearly 2 decades!
In today’s episode, we review the basics of how and why bioidenticals work, who benefits, how to relieve symptoms, if and when you can’t take hormones, along with other important awarenesses – from bone, breast and cardiovascular health – to the threat from Big-Pharma that could limit our access to BHRT compounding and what we can do to protect our access to bioidenticals.
Some of the key talking points from our wide-ranging discussion :
- The numerous benefits of BHRT and how without them disease risks increase dramatically after menopause
- The results of the Women’s Health Initiative Study (WHI, 2002) that led to a 60-70% drop in prescribing of synthetic hormones and skyrocketing demand for BHRT
- Non-hormonal, natural options for symptom relief in women with a history of breast cancer
- Smart use of Calcium, Vitamin K2, & Magnesium to protect bone health/prevent osteoporosis
- Why cardiovascular disease is actually a greater threat to women than breast cancer; what we can do to reduce the risks
- How pushback from Big-Pharma since the WHI aims to limit the types of hormones compounding pharmacies can produce. We encourage you to contact your local representative/Senator to voice your concern, share your personal story and protect your access to bioidenticals: https://p3rx.org/
- Information for patients about hormone compounding restriction concerns: https://compounding.com/
- To help offset costs of BHRT not covered by insurance, get a GOODRX card https://www.goodrx.com &/or a Health Savings Account (HSA) to help cover costs.
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
In today’s episode, Kyle and Candace tackle the all-important subject of heart disease, the number one killer of women. While many campaigns exist to bring awareness to breast cancer screening and testing, the truth is that heart disease poses a much greater threat to us.
In the U.S., 1 out of 31 American women die from breast cancer while heart disease causes 1 out of every 3 deaths, which amounts to over 300,00 dying annually of this often silent disease. In the UK, heart disease kills twice as many women as compared to breast cancer.
While we might think that we don’t need to worry about heart disease until we’re older women, it might surprise you to know that an estimated 1 in 16 younger women over 20 years old have coronary heart disease, making it something women of all ages should be aware of.
Our guest today is Andrea Nakayama, a functional nutritionist, renowned teacher and thought leader in this emerging field who has trained thousands of others to work with people seeking sustainable ways to prevent chronic medical conditions, like heart disease, through optimal nutrition.
We learned so much in our discussion with Andrea, it's hard to know where to begin - but a good place to start would be her functional nutritional model for health and longevity, in her words:
“Think of your body as a tree: the roots are made of genes, digestion, and inflammation. The ‘soil’ is influenced by nutrition and lifestyle. Diseases represent the branches of the tree.” Andrea’s work focuses on impacting the soil and the roots. She dislikes diet theories and encourages us to examine insulin resistance and blood sugar issues first.
She also shares with us her FOOD FIRST guidelines for getting the nutrients we need in the foods we eat daily:
- Eat the rainbow of fruits and vegetables that contain vital phytonutrients
- Every meal/snack should include protein, fat, & fiber
- Know your ‘Yes/No/Maybes’. Which foods make you feel good OR bad?
Here’s a sampling of some of the other key points we cover in this hugely important, and we trust, eye-opening interview:
- High cholesterol and blood pressure are not the only markers women need to be concerned about.
- There is too much emphasis on lowering cholesterol levels (overuse of statins) which in turn lowers our hormone levels.
- Cholesterol: going beyond the numbers to look at the constellation, the trends: e.g. triglycerides and LDL’s should be examined together. (Aim for triglycerides around 70/under 100).
- Insulin resistance is the root cause of cardiovascular disease, metabolic syndrome, Diabetes Type 2.
- Excessive sugar intake is one of the greatest risk factors for cardiac disease and metabolic disorders.
- The good, bad and ugly fats relationship to heart disease.
- Most of us can get what we need through a mindful diet, but a great deal of our food is grown in suboptimal soil, so we do sometimes need to supplement. Andrea’s signature supplements include:
- Omega fats
- Magnesium
- B vitamins
- Probiotics
MORE ABOUT ANDREA:
Website: https://www.andreanakayama.com/
Work w/ someone whom Andrea has trained: https://www.fxnutrition.com
Instagram: https://www.instagram.com/andreanakayama/
+Andrea is sharing the wisdom in a book she is currently writing, due out in late 2024…stay tuned!
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Candace & Kyle have another fascinating conversation with Dr. Kenna Stephenson, M.D., a pioneering Family Medicine physician who has dedicated her life’s work to helping women in menopause balance their hormones using the Bioidentical Restoration Model of Care to improve symptoms & quality of life as they age.
Early in her career Dr. Kenna recognized that within the medical profession, there was a notable lack of a scientific approach to menopause medicine, & a tendency among traditional doctors to delegitimate hormonal issues in aging women. Dr. Kenna was all too aware that few, if any, studies in the scientific literature researched the health risks among women in menopause (or perimenopause the years leading up to it), or looked into safer solutions to the ubiquitous use of synthetic hormones shown to have adverse effects over time (increased heart disease, stroke, blood clots, breast cancers).
As a physician dedicated to the art & science of women’s medicine, Kenna knew that there were better alternatives than HRT, as evidenced by the symptom relief & positive health benefits of the patients she had been treating for years with plant-based bioidentical hormones.
As her concerns amplified, Kenna set out to provide hard core evidence that bioidentical hormones are a viable alternative to HRT, one already used in Europe for decades & available to providers & patients in the US. Thus, was conceived the landmark CHOIICE study where researchers led by Dr. Stephenson, looked into the effects of compounded bioidentical hormone therapies in peri & postmenopausal women.
In this follow-up discussion, Dr. Stephenson continues to guide us in the art & science of natural hormone balance, & how the use of plant-based, bioidentical hormones have led to astounding improvements in symptoms & health outcomes in women, on multiple fronts, from cardiovascular & inflammatory to immune, mood & quality of life bio-markers with NO adverse effects.
For Women seeking answers & alternatives to synthetic Hormone Replacement Therapy:
The CHOIICE study; The effects of compounded bioidentical transdermal hormone therapy on hemostatic, inflammatory, immune factors; cardiovascular biomarkers; quality-of-life measures; & health outcomes in perimenopausal & postmenopausal women
https://pubmed.ncbi.nlm.nih.gov/23627249/
The WISE study following women 65-100 years as they age, charting key aging & longevity health factors.
References: https://pubmed.ncbi.nlm.nih.gov/29217675/
https://www.nbcnews.com/think/opinion/aging-woman-s-secret-power-data-proves-it-ncna1231616
https://www.huffpost.com/entry/old-woman-wise-woman-powe_b_798942
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207430/
Transdermal progesterone: effects on menopausal symptoms and on thrombotic, anticoagulant, and inflammatory factors in postmenopausal women.
Stephenson K, Neuenschwander PF, Kurdowska AK, Pinson B, Price C. Int J Pharm Compd. 2008 Jul-Aug;12(4):295-304. PMID: 23969765
The bioidentical hormone debate: are bioidentical hormones (estradiol, estriol, and progesterone) safer or more efficacious than commonly used synthetic versions in hormone replacement therapy?
Holtorf K. Postgrad Med. 2009 Jan;121(1):73-85. doi: 10.3810/pgm.2009.01.1949. PMID: 19179815 Review.
ABOUT KENNA:
Read Dr Kenna’s groundbreaking books:
Awakening Athena, Resilience, Restoration & Rejuvenation for Women: https://www.amazon.com/Awakening-Athena-Resilience-Restoration-Rejuvenation/dp/0975868101
The Holy Gospel of Women’s Health: https://www.amazon.com/Gospel-Womens-Health-Awakening-Athena/dp/B0C4G4J637/ref=sr_1_1?keywords=the+gospel+of+women%27s+health%2C+kenna+stephenson&qid=1687138101&s=books&sr=1-1
Follow Dr. Kenna on YouTube: https://www.youtube.com/@DoctorKenna
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Candace & Kyle catch up with their favorite guru/mentor/expert on hormones & hormone testing, Dr. David Zava, Ph.D., Founder/CEO of ZRT Laboratory, one of the foremost hormone testing labs in the US & globally.
A biochemist by trade & teacher at heart, Dr. Zava didn’t start out trying to build a company. As a researcher, he wanted to provide health care practitioners & patients with a deeper understanding of the role hormones play in wellness,
“There is no other reason to keep doing the work unless we find a way to make the world a better place.”
In this interview we ask Dr. Zava to help us sort through some of the “WTF!” misleading information about women’s hormones that we have recently seen in the popular press.
Here’s a sampling of the vexed issues we asked Dr. Zava to respond to & we hope you will be reassured by his answers. Happy listening!
Time magazine, May, 2023 “ You Don’t Need to Balance Your Hormones”
Sub head: There’s no proof that it works.
“Dr. Zava, from your vantage point as a biochemist, cancer researcher & founder of ZRT Laboratory having tested the hormones of over 10 million (!) people over the last 2 decades, can you explain to our listeners why the statements in this article are incorrect & misleading?”
NY Times article: Women Have Been Misled About Menopause (2023)
Quote from NYT article “New formulations more closely mimic natural hormones in a woman’s body. There are also new methods of delivery: taking hormones via transdermal patch, rather than a pill, allows the medication to bypass the liver, which seems to eliminate the risk of clots. But the studies supporting the safety of newer options are observational; they have not been studied in long-term, randomized, controlled trials.”
“Dr. Zava, can you comment on the above statement, which in a single paragraph (that never mentions the word bioidenticals), attempts to invalidate BHRT (Bioidentical Hormone Restoration model) & tell our listeners about the safety profile of bioidenticals and how in form & function they most closely mimic natural physiology & our own bodily made (endogenous) hormones.”
“Dr. Zava, what is your reaction to the fact that this lead article in the NYTimes Sunday magazine never once mentions hormone testing?”
Real Simple magazine (May 2023)
“Balancing hormones is a marketing term not a medical term.”
Dr. Zava can you comment on this statement?
Quote: “Because hormones change over the course of the month & because everyone physiologically is different, numbers alone don’t mean much.”
(Dr. Zava describes how he designed hormone test reports to go beyond just numbers.)
REFERENCES:
Please note: Evidence based studies on the benefits of bioidentical hormones are too numerous to list here. For further information email Info@yourhormonebalance.com
The CHOIICE study: The effects of compounded bioidentical transdermal hormone therapy on hemostatic, inflammatory, immune factors; cardiovascular biomarkers; quality-of-life & health outcomes in perimenopausal & postmenopausal women
https://pubmed.ncbi.nlm.nih.gov/23627249/
For science-based reads on all topics hormonal visit https://www.zrtlab.com/blog/
Here is just a sampling of the great articles you can find:
“The Women’s Health Initiative Revisited”
https://www.zrtlab.com/blog/archive/womens-health-initiative-revisited/
“Preventing Breast Cancer: How Hormone Balance Can Help Save Your Life”
https://www.zrtlab.com/blog/archive/preventing-breast-cancer-hormones/
“The Seven Dwarves of Menopause”
https://www.zrtlab.com/blog/archive/seven-dwarves-of-menopause/
CONNECT WITH ZRT LABS (FOUNDED BY DAVID ZAVA)
Zrtlab.com
Instagram: https://www.instagram.com/zrtlaboratory/
What Your Doctor May Not Tell You About Breast Cancer: How Hormone Balance Can Help Save Your Life, John R. Lee, M.D. , David Zava, Ph.D.
CONNECT W/CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
During today’s episode, we sit down with Dr. Lani Simpson, Doctor of Chiropractic Medicine and the first alternative provider to become a board certified bone densitometirst (C.C.D.). For over 30 years, Lani has educated health care providers about the importance of bone heatlh and has hosted a PBS series on this same topic. She is also the author of “No Nonsense Bone Health Guide” and “No Nonsense Sun Health Guide”.
We had a lively discussion with Lani about her own bone health journey: (she found out while testing out a friend’s bone density machine, that she had osteoporosis in her mid 40’s, a real shock to her: Lani has always been an avid athlete). This experience spurred her to become an expert in all aspects of bone health, and she has dedicated her professional life to spreading her message: protecting your bone health is essential and leads to living a higher quality of life!
Some of her main takeaway messages:
- Much of bone density and bone quality is genetically based
- You don’t know when you’re losing bone: bone density changes have no symptoms until you have a fracture
- Current guidelines are inadequate for catching osteopenia and osteoporosis early on
- Supplements like Vit D3 and K2 are essential for maintaining bone health
- Estrogen is the primary bone density protector of all of the hormones
- Thyroid changes affect bone density: adequate thyroid function testing is imperative
- Nutrition and exercise both have major impacts on your bone health
- Fair-skinned, blue-eyed, small framed individuals are at higher risk for osteoporosis
- Smoking and excess alcohol intake have negative effects on bone density
- Dump the junk, eat smaller meals, be active: strength train, work on balance and flexibility
- Osteopenia and osteoporosis are preventable. Osteoporosis has serious effects on an individual’s quality of life and is associated with higher rates of mortality.
Her WTF pet peeve: Women are NOT informed as to what is going to happen after menopause: and measuring bone density is a wonderful tool but too many providers make mistakes and are inadequately trained. Seek out a center that specializes in bone density measurement.
CONNECT WITH DR LANI
Website: https://lanisimpson.com/
Read: “Dr Lani’s No Nonsense Bone Health Guide”
https://lanisimpson.com/products/bone-health-guide-book
CONNECT W/ CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
Dr. Valerie Cacho is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Her interests and expertise include: diagnosing and treating medical sleep disorders during perimenopause and menopause, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. Additionally, Dr. Cacho is the CEO of Sleephoria, an online educational and sleep wellness company for women.
IN THIS EPISODE WE DISCUSS:
- Hot flashes, restless leg syndrome, waking up to pee, insomnia – does this sound familiar?
- How do aging and menopause affect your sleep and metabolism?
- The CDC 2017 sleep study that finds sleep problems significantly increase among women during perimenopause and menopause
- Holistic ways to help you sleep better: Yoga, therapeutic massage, acupuncture, exercise, chamomile tea!
- Sleep apnea is significantly underdiagnosed in women. The symptoms of sleep apnea in women and how they are different than in men. Isn’t snoring normal?
- How much sleep should we be getting? The main stages of sleep.
- Cognitive Behavioral Therapy for Insomnia (CBTI)
CONNECT W/ DR VAL:
Website: https://sleephoria.com/
Instagram: https://www.instagram.com/drvalsleepgal/
LinkedIn: https://www.linkedin.com/in/valeriecacho/
CONNECT W/ CANDACE + KYLE
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy:
kylebmcavoy@gmail.com
RESOURCES:
In this free checklist Dr. Val shares a list of commons reasons why midlife women are exhausted and how you can prepare for a visit with your doctor to find the solution to your exhaustion.
https://www.sleephoria.health/f/exhaustion-checklist
Cognitive Behavioral Therapy for Insomnia
https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia
Sleep Duration and Quality Among Women Aged 40–59, by Menopausal Status
https://www.cdc.gov/nchs/products/databriefs/db286.htm
An exploratory study of salivary cortisol changes during chamomile extract therapy of moderate to severe generalized anxiety disorder
https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=chamomile+anxiety+and+cortisol&oq=chamomile+anxiety+and+corti#d=gs_qabs&t=1681164221780&u=%23p%3D9uPnX9isJw8J
Brain Basics: Understanding Sleep
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
Michael Walker “Why We Sleep.”
- https://www.youtube.com/watch?v=aXflBZXAucQ
- https://www.youtube.com/watch?v=Zb6hgt6Ed-Y
- https://www.youtube.com/watch?v=XXu6L1yyjsI
Sleep problems during menopause: https://www.menopausenow.com/sleep-disorders/articles/sleep-problems-during-menopause
Blogs:
- https://www.zrtlab.com/blog/archive/ashwagandha-ancient-medicine-for-modern-adrenals/
- https://www.zrtlab.com/blog/archive/phosphatidylserine-protection-from-chronic-stress/
- https://www.zrtlab.com/blog/archive/herbal-remedies-insomnia/
- https://www.zrtlab.com/blog/archive/healthy-adaptogens/
To many women young and old, Gabrielle Reece is the epitome of athleticism and beauty. Not only is she a volleyball legend, someone the younger generation looks up to as a groundbreaker in women’s professional sports, but she’s an inspirational leader, NYTimes best-selling author and host of The Gabby Reece Show.
On her hugely influential podcast, Gabby gets expertws in health and wellness, science, psychology and business to share knowledge and actionable information that is lifechanging. Now in her early 50s and in Perimenopause, Gabby is someone women of “a certain age” like ourselves and our listeners can look to for inspiration.
In this episode of WTF, she talks openly about how she finds balance in a super busy professional and family life and shares insights and wisdom about how women can stay strong, healthy and in balance as we age.
Here's just a sampling of our spirited and wide-ranging conversation with Gabby:
- Her daily check-in
- What her best life looks like
- How to stop approaching things in a stressful way
- Why protein is so essential
- Pro-aging; aging with grace
- Super importance of women lifting weights
- Body fat / why are we afraid of fats?
- “Punishment cardio” and intermittent fasting
- What we need to teach younger women/working on agility
- Approach to training and aging / How she and husband (big wave surfer, Laird Hamilton) stay fit
- Skin care tips and supplements
- How she nurtures relationships with others and herself; having friends of all ages
- Her latest and greatest: DNA testing
Resources:
Gabby’s Instagram: https://www.instagram.com/gabbyreece/
Gabby’s Website: https://www.gabriellereece.com/
The Gabby Reece Show (see below suggested episodes)
https://podcasts.apple.com/us/podcast/190-how-to-age-like-a-badass-steven-kotlers-gnarly/id1492179907?i=1000602940323
https://podcasts.apple.com/us/podcast/the-estrogen-solution-hormone-expert-candace-burch/id1492179907?i=1000538214777
https://podcasts.apple.com/us/podcast/182-the-secret-to-happiness-with-harvard-professor/id1492179907?i=1000594648468
The Harvard Happiness Study https://www.theatlantic.com/ideas/archive/2023/01/harvard-happiness-study-relationships/672753/
Kashif Khan: the world’s leading functional genomics researcher – The DNA Company https://www.thednacompany.com/pages/kashif-khan
CONNECT WITH US:
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy
kylebmcavoy@gmail.com
In this episode of WTF, Kyle and Candace discuss recently released results from the longest in-depth longitudinal study on human development and happiness ever done. The Harvard Adult Development Study has been running for nearly 85 years and concludes that cultivating and nurturing sound relationships is the single most important thing we can do to achieve lives filled with health and happiness. We explore the lessons learned from the study, the effects of loneliness on our health and longevity and discuss how to create and nurture relationships with meaning and depth.
References: https://www.adultdevelopmentstudy.org/
https://www.health.harvard.edu/blog/the-secret-to-happiness-heres-some-advice-from-the-longest-running-study-on-happiness-2017100512543
https://www.theatlantic.com/ideas/archive/2023/01/harvard-happiness-study-relationships/672753/
https://www.ted.com/talks/robert_waldinger_what_makes_a_good_life_lessons_from_the_longest_study_on_happiness/c
CONNECT WITH US:
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy
kylebmcavoy@gmail.com
Kyle and Candace respond to the recent (Jan. 2023) NY Times Magazine cover article by Susan Dominus, "We have been misled about menopause." Twenty years after the Women's Health Initiative study (WHI) turned the treatment of menopause on its head, the U.S is still grappling with how to deal with this ever important phase of the female life. Kyle and Candace tackle the many issues facing women in order to help them find the answers they need to find safe and effective hormone balance and live healthier lives.
REFERENCES:
* The effects of compounded bioidentical transdermal hormone therapy on hemostatic, inflammatory, immune factors; cardiovascular biomarkers; quality-of-life measures; and health outcomes in perimenopausal and postmenopausal women
https://pubmed.ncbi.nlm.nih.gov/23627249/
The Gospel of Women's Health: Awakening Athena Again; Kenna Stephenson MD
What Your Doctor May Not Tell You About Menopause, John R. Lee, MD
The Hormone Cure, Sara Gottfried MD
CONNECT WITH US:
Candace Burch:
YourHormoneBalance.com
Info@yourhormonebalance.com
Kyle McAvoy
kylebmcavoy@gmail.com
It has been quite a few years: almost three living through a pandemic….This holiday season almost feels ‘normal ‘ again , whatever THAT means…
Thinking back to the holiday season pre Covid: it has always been a time full of stress, expectations, family drama, FOMO, loneliness, busyness, isolation, too many people, spending pressures…yet somehow most of us just love this time of year.
Add to this the extra foods and beverages we consume…the darker days….the colder wetter weather: maybe that is why we LOVE the festivities: I often think what would be like to live in the southern hemisphere and have nothing to distract us during the winter….they get to have Christmas and New Year during the summer: so crazy!
But here we are: after Thanksgiving…the ultimate indulgent holiday…but a whole lot less pressure for most of us….and soon to follow, holiday gatherings, cookie exchanges and holiday cocktails, mulled wine, lovely glasses of port to end the evening: how to NOT gain a gazillion pounds and feel completely ‘gobsmacked’ as Candace love to say….how to cruise through with grace and not feel completely off of our game come January and the new year???
Well, today we thought it would be fun to explore the world of ever expanding non-alcoholic beverages and see what our options are.. So join us as we banter back and forth and have a little, maybe a LOT , of fun while we sample some various beverages and see just what is out there for our drinking pleasure..plus we will look at some fun ways to EAT better as well…so much to talk about, as usual….but we do love to talk and learn together..so here we go!
Another fascinating conversation with Dr. Kenna Stephenson, M.D., a pioneering Family Medicine physician who has dedicated her life’s work to helping women in menopause find safer solutions for symptom relief and quality of life as we age backed by science and rigorous research.
Early in her career Dr. Kenna recognized that within the medical profession, there was a notable lack of scientific approach to menopause medicine, and a tendency among traditional doctors to delegitimate hormonal issues in aging women.
Over and over again, she heard from women patients how hard it was to find a doctor who took their symptoms seriously, how they had been dismissed with insensitive comments such as “it’s all in your head,” OR “you’re getting older, get used to it,” OR “you’re just depressed,” and waved away with a prescription for Prozac.
Dr. Kenna was all too aware that few if any studies in the scientific literature researched the health risks among women in menopause (or perimenopause the years leading up to it), or looked into the benefits of safer alternatives to the ubiquitous use of synthetic hormones shown to have adverse effects (increased heart disease, stroke, blood clots, breast cancers) over time.
As a physician dedicated to the art and science of women’s medicine, Kenna knew that there were better alternatives than HRT, as evidenced by the symptom relief and positive health benefits of the patients she was treating with plant-based bioidentical hormones. At the same time, it was deeply disturbing to her that the great majority of women who could and should benefit from these more natural hormone approaches were “missing out”.
As her concerns amplified, Kenna set out to provide hard core evidence that bioidentical hormones were a viable alternative to HRT, one used in Europe and available to providers and patients in the US. Thus was conceived the landmark CHOIICE study that looked into the effects of compounded bioidentical hormone therapies in peri and postmenopausal women.
In this fascinating discussion Dr. Stephenson talks openly with Kyle and Candace about her uphill battle to breathe
life into the CHOIICE study, to recruit suitable subjects and find the funding and support so crucial to conducting an independent study without the backing of Big-Pharma. She describes the many obstacles that stood in her way from the critics and naysayers to Hurricane Katrina, and how through sheer perseverance of her research team and dedicated subjects the roadblocks were painstakingly overcome one by one.
The project prevailed and the published results of the peer-reviewed CHOIICE study * clearly proved that bioidentical hormones work! And that the BHRT (Bioidentical Hormone Restoration Therapy) model of care when administered in physiologic doses tailored to individual need, significantly relieved menopausal symptoms AND improved health outcomes in all the major areas studied -cardiovascular, inflammatory, immune, mood and quality of life bio-markers – with NO adverse effects. This is exciting, groundbreaking research to write home about, or more specifically share with your doctor, especially if he/she is a doubting Thomas or Thomasina!
You can learn more and follow Dr. Kenna on UTUBE
Here’s a great interview with Dr. Kenna:
https://www.healthwatchersnews.com/2009/11/bioidentical-hormone-research-shows-heart-benefits/
* The effects of compounded bioidentical transdermal hormone therapy on hemostatic, inflammatory, immune factors; cardiovascular biomarkers; quality-of-life measures; and health outcomes in perimenopausal and postmenopausal women https://pubmed.ncbi.nlm.nih.gov/23627249/
Spend some quality time with Kyle and Candace as they muse about our futures. After almost two years of navigating our lives through a pandemic, they look for inspiration and set goals for the year ahead. Their lively and often funny conversations run the gamut of topics ranging from how to keep a positive attitude when the world feels like it is falling apart, the importance of laughter even in the midst of hard times , digging down into basics (like doing a yearly 'cleanse' to find control somewhere) and how to remain curious and excited about learning new things, going new places and continuing to grow who WE are.
Carve some time out for you today to listen, learn and find inspiration. You deserve it.
A fascinating conversation with Dr. Kenna Stephenson, about her pioneering work in women’s medicine and the book she wrote, Awakening Athena, that was so ahead of its time in turning the conversation around women’s hormonal health from Big-Pharma to a focus on the physical emotional and spiritual needs of the essential female self.
We trust this heartfelt conversation with Kenna will empower our listeners to learn more about the hormones that rule our reproductive lives and to ask the questions you were too embarrassed or afraid to ask, like:
-WHY when I bring hormone issues up with my Ob-Gyn is the solution always the same, an RX for birth control or an anti-depressant?
-WHY is hormone testing never offered?
-WHY is one- size-fits-all synthetic HRT still prescribed for menopause symptoms when safer, bioidentical hormones have been available for over a decade?
Here’s a sampling of our Q & A with Dr. Kenna:
-
On self -care: something too many women abandon or never prioritize…how do we bring women back to caring for US FIRST, eg. 'put YOUR Oxygen mask on before helping those around you'.
-
On women’s Intuition: the 'trust your gut feeling…How do we get things out of the way that may distract us from hearing that inner voice?
-
On spiritual growth: how can women dig deeper and be less concerned with physical changes as we age and more with gratitude and growth in different ways.
-
On perfectionism: a real problem for high achievers: what strategies do you use to help these women?
-
We love your diagram of Love/Faith /Service being the true 'work' of a woman's life … tell us more!
FOLLOW DR KENNA ON YOUTUBE:
https://m.youtube.com/channel/UCIiiCgPoqrM07zyWScArHzw
Kyle and Candace had the pleasure of interviewing 2 physical therapists, Dianne Shiffer and Dee Ann Dougherty, who have worked together for over 3 decades. Dianne started Connect PT in Lake Oswego, OR and has assembled a team of like-minded providers who are committed to helping their clients practice 'prevention with intention'. Their team helps people maintain and/or return to a higher level of fitness using a comprehensive and individualized approach designed to focus on strength, flexibility, balance and optimal function. They believe in a many pronged strategy, including PT, acupuncture, yoga, Pilates, Tai Chi to help their patients achieve their fitness goals.
Join us in this thoughtful, lively conversation that will help you become or return to the best physical self you can be, despite any injuries or physical limitations you may have.
You won't want to miss this one!
Join Candace + Kyle for a dose of their personal tips/favs/thoughts on the daily practice of wellness.
In this episode they cover:
· Self-Care - How do we practice self-care in our physical emotional and mental lives
· Stress management - What steps do we take to manage our stress so that it doesn’t manage us…. “Life is short – Be kind to yourself”- Matt Haig
· Promoting Healthy Routines – How do we cultivate resilient responses to the challenges we face in a world of abundant stress …(from The Comfort Book, by Matt Haig: In order to get over a problem, it helps to look at it. You can’t climb a mountain that you pretend isn’t there…. )
· A discussion around “how we learn new/different ways to”:
Connect – better ways… than just texting and zoom calls)
Be active – exercise that is both mental and physical
Be creative – crafting: painting or pottery, knitting or sewing or singing or sketching…let your creative juices flow out of you and with it the tension we’re holding on to for dear life (from Awakening Athena, by Dr. Kenna Stephenson
Be healthy Chronological age is not as important as health …In the 21st century, we often consider ourselves middle-aged well into our 60s. Until we suffer a major health crisis or the loss of someone we love, we continue to feel young. (from Rowing North, by Mary Pipher)
Be happy - A 2016 UCSD study found that as people age they report higher levels of overall satisfaction, happiness and well-being and lower levels of anxiety, depression and stress. The older the person, the better her mental health tended to be…Women’s happiness ratings were consistently higher than mens’ …Recent census data from the UK finds that the happiest people are women aged 65-79.
Age gracefully – Quote: “We wither, sag, wrinkle, crinkle, tatter, and become marked by life’s events. Time and gravity, air and water wear us down, each into a unique and precious beauty, every bit as beautiful as a landscape or plant weathered by the seasons.” – Stephanie Sugars
Be grateful Quote: “Without suffering, too much is taken for granted…with a transcendent response to suffering, nothing is too small to appreciate. We can enjoy every fresh apricot, blazing October day, and visit with a friend. We can be awake and whole.” (from Rowing North, by Mary Pipher)
Candace + Kyle are back in the studio with Functional Nutritionist, Andrea Nakayama, for a lively conversation about how our adrenals are impacted by how and what we eat, as well as the other important aspects of how we live (exercise and sleep routines).
Andrea, Kyle and Candace dig into the term ‘Adrenal Fatigue’ and explore how this can present, be measured and ultimately treated so that you can be feeling your best.
Andrea explores how the adrenals provide energy and how stress (a normal physiologic phenomena) can be good and bad. Constant stress puts us into the sympathetic state of fight or flight and this is not healing. We must come back to the parasympathetic state to rest , restore and heal(think relaxation and sleep).
Andrea’s non-negotiable are managing blood sugar and getting adequate rest(and exercise).
Every time we eat should include these big three: FIBER + FAT + PROTEIN: snacks and meals. This will help us to keep our blood sugar balanced.
We discuss various current diet trends, the importance of B vitamins and supplements in general.
Bottomline: if you are not trying to get adequate rest, relaxation and exercise, you will not be able to digest and absorb the nutrients and supplements that you consume. Diet is important but it is only part of the overall picture.
Andrea has a podcast called the 15 minute matrix. For more information on these topics : B vitamins, MTHFR, the sympathetic state and more, listen to her insightful podcast episodes (plus we were guests on one episode!).
Listen to the “15 minute matrix” here: https://podcasts.apple.com/us/podcast/15-minute-matrix/id1325256647
When our speaker was faced with a major life crisis, “I turned my love for food into FOOD AS MEDICINE” ….and the rest, as they say, is history.
Kyle and Candace welcome functional nutritionist, Andrea Nakayama on this episode which centers on how what and how we eat has a profound influence on our genetics, our well being and the quality of our lives. Andrea shares her unique journey from the world of publishing into creating a new model of functional nutrition.
Just as Andrea was celebrating her first pregnancy, her husband was diagnosed with a glioblastoma and given 6 months to live. Listen to how Andrea pivoted into the world of nutrition and improved the quality of her husband’s life, as well as allowing him to enjoy the first few years of their son’s life.
She went back to school, studied biochemistry, physiology and pathophysiology but quickly began to make her OWN connections between food and health and illness. She knew then that she had found her calling at last. Gradually she built her business by helping clients individually but this grew so quickly , she soon developed a program to train others to do the work as well. Andrea trains nurses, nurse practitioners, dietitians , doctors and other health care providers in the “Full Body System” to find the connections and guide clients back to optimal health and lifestyle choices.
Join our conversation with this thought leader and learn how YOU can make the necessary connections between food, nutrition and wellness. This is not your average ‘follow this diet plan ‘ approach but an individualized way to help each of us find our way to optimal living.
Kyle and Candace invite our great friend and compounding pharmacist Natalie Gustafson, R.Ph., back into the studio for the second part of our interview on Testosterone and DHEA, the ‘workhorse’ hormones that actually build and maintain the bone and muscle mass that our strength and stamina depend on, while also supplying the biochemical messengers that drive sexual energy, competitive drive, metabolism, mental clarity, and even our outlook on life!
In Part One of the interview, we dug in to the need-to-knows: where androgens are made in the body, how they function and make their magic in both men and women and what happens to our minds and bodies when levels of these work horse hormones decline, fall out of balance, or for various reasons become depleted.
In part 2 we cover the opposite end of the spectrum - High androgens - how they got that way, the factors that contribute to their imbalance and what happens when these powerful drivers remain elevated, triggering a whole raft of symptoms that impact skin, weight, periods, and our peace of mind! We tackle the thorny issue of PCOS, the key role that high Testosterone and DHEA levels play, the causative link between diet, insulin resistance and ovarian overproduction of the androgens, lifestyle and treatment approaches that don’t help and of course great advice about what natural approaches we know can help … beginning with hormone testing to pinpoint the extent to which androgens are out-of-whack and serve as a guide to the necessary diet, exercise and stress-wise steps as well as specific vitamins, herbs and bioidentical hormone options (as needed) known to be helpful in turning the tables and getting back to balance.
BIO for Natalie Gustafson: R.PH and compounding pharmacist for over a decade, she owns Lloyd Central Compounding Pharmacy in Portland, Oregon. Being able to customize medicine to a patient’s needs and helping providers achieve holistic care of their patients are the cornerstones of her practice. Women’s health is a huge focus of her work. She has struggled with her own health issues and is passionate about helping women regain their health, balance and quality of life. In her downtime she enjoys reading, practicing mindfulness, yoga and taking pictures of her three cats.
Kyle and Candace invite our brilliant friend and compounding pharmacist Natalie Gustafson, R.Ph., back into the studio for a two-part interview on Testosterone and DHEA, the ‘workhorse’ hormones that actually build and maintain the bone and muscle mass that our strength and stamina depend on, while also supplying the biochemical messengers that drive sexual energy, competitive drive, metabolism, mental clarity, and even our outlook on life!
In Part One of the interview we delve in to the need-to-knows: where androgens are made in the body, how they function and work their magic in both men and women… and though we generally associate the androgens with typical male characteristics like heavier bones and muscles, more facial/ body hair, deeper voice, greater drive or aggressive tendencies), we point out that women’s bodies need these same hormones (albeit in lesser amounts) to feel strong, smart and sexy.
We also review the role these hormones play in supporting the stress response, energy levels, metabolism and the immune system - and what happens /symptoms that arise when androgen levels drop (sore muscles, increased body fat, foggy brain, low sex drive) and the main causes/ culprits (lack of exercise, junk food, stress, aging) behind declining levels.
Best ways to test for low Testosterone and DHEA levels, how test results can shed light on the symptoms we are experiencing and what we can do about it – from lifestyle modifications of diet, exercise and stress management to vitamins, herbs and bioidentical hormone options – are covered in detail.
BIO for Natalie Gustafson: R.PH and compounding pharmacist for over a decade, she owns Lloyd Central Compounding Pharmacy in Portland, Oregon. Being able to customize medicine to a patient’s needs and helping providers achieve holistic care of their patients are the cornerstones of her practice. Women’s health is a huge focus of her work. She has struggled with her own health issues and is passionate about helping women regain their health, balance and quality of life. In her downtime she enjoys reading, practicing mindfulness, yoga and taking pictures of her three cats.
Part II we get into what happens when Androgen levels get too high…Stay tuned!
Digging into the pandemic and beyond: what does life look like moving forward?
Kyle and Candace have a lively conversation looking over the past 16 months and the lessons we have learned. A fun catch-up time with 2 old friends about the unique time we have been going through and how to cope with stress in a healthy manner!
Join us!
Our guest on this episode is Lovely Laban, a Nurse Practitioner: a friend and colleague of Kyle’s. Lovely is an N.P. who specializes in aesthetics. She and her husband Jake own several clinics here in the Portland area and in Santa Monica, CA. She shares her story with us and says that she ‘derives her joy in making people feel better about themselves.
The discussion today, as usual, is quite lively and we learn a lot about aging and our looks. The fundamentals of beauty starts with our SKIN. Diet/stress/genetics/smoking/sun/environment all determine the condition of our skin and how it ages.
We chat about:
-Helpful supplements
-How protein intake affects skin elasticity
-Environmental pollutants
-The basics of good skin care
-Peels, facials, masks, and facial exercises
-Bio-identical hormones and aging
-Botox, fillers, and surgery
-Fat transfers
-Weight loss later in life
-Collagen
-Acne and hyperpigmentation
-Parabens in skincare
-Racial and genetic variants as it relates to skin
In closing, we ALL agreed: SELF CARE IS NOT SELFISH: when you feel good about yourself, there is nothing you cannot accomplish.
How you feel INSIDE is reflected in how you look OUTSIDE. Take care of you
TOP 3 by Lovely:
-
Eat a balanced diet, low sugar, hydrate!
-
Topical Retin A plus daily skin care: go from thin(serum) to thick(moisturizer); wear SPF
-
Some injections as able
Meditate/seek happiness: again, you are as beautiful as you feel inside.
It is OKAY TO CARE ABOUT YOU.
Candace and Kyle have the pleasure of interviewing our good friend and colleague, Alison MCallister, N.D., a highly respected naturopath in Portland Oregon, who among other things, specializes in thyroid diseases which predominantly affect women to the tune of 5 to 20 times more than men. Because the prevalence of most thyroid diseases increases with age, we see hypothyroidism, Hashimotos autoimmunity and thyroid cancers occurring most often in menopausal women. All the more reason for us to delve into this subject at great length…so much so that we’ve split our conversation with Alison into two parts. We trust you will enjoy and learn from our conversation. This is the second part of our conversation. Part one of our conversation is here. Listen on Apple Podcasts Listen on Spotify Show notes
Candace and Kyle get another chance to talk with our favorite mentor, expert and guru on hormones and hormone testing, Dr. David Zava, Ph.D., CEO and founder of ZRT Laboratory, one of the foremost hormone testing labs in the US and globally. A biochemist by trade and a teacher at heart, Dr. Zava started out as a breast cancer researcher involved in international clinical trials looking into the development of breast cancers genetics and epigenetics of breast cancers. This is yet another challenging listen in which Dr. Zava shares his breast cancer research, as well as cutting-edge science and information women can use to prevent the hormone imbalances that put us at risk for breast cancer and what we can do to prevent a breast cancer or its recurrence. Here are some of the issues and answers we cover in this episode: Hidden hormone imbalances and risks for breast cancer What do these things have to do with breast cancer? – heavy metals/ environmental toxins– poor diet/insulin resistance – being continually stressed out/ too much Cortisol– not sleeping well/lack of Melatonin How Environmental Chemical Carcinogens like heavy metals and xenoestrogens increase our risks for breast cancer How testing our hormones can alert us to hormonal risks for breast cancer. Why estrogen is called “the Angel of Life” and “the Angel of Death” How the buildup of estrogen increases risk of breast cancer (BC) and how supplementing with progesterone can reduce our risk significantly When good estrogens go bad – if they go down the wrong pathways to damage DNA and lead to a BC Genetics vs. Epigenetics – which is more of a risk for BC? The importance of cruciferous vegetables, DIM, Indole 3 carbuncle assist the proper metabolism of estrogens Obesity and the insulin connection to breast cancer Women, wine and breast cancer here and in Europe Dr. Z’s suggested breast protective supplements and lifestyle changes …and so much more… We are privileged to have Dr. Zava share his formidable knowledge about breast cancer to help women move from awareness to action and prevent a breast cancer that may be waiting to happen. “Breast cancer risks start to show up with prolonged stress, the high cortisol levels, the lack of sleep, the low melatonin, the poor appetite, the lack of exercise, etc., but if we improve our lifestyle, keep our hormones balanced… eat the right amount of the right foods (eat the rainbow), get enough sleep in a dark room, stop smoking, eat and drink in moderation, reduce our stress levels…if we do each one of those things on a regular basis…. this is going to decrease your breast cancer risk by half.” – Dr. David Zava Listen on Apple Podcasts Listen on Spotify Show Notes to Episode Seventeen
Why it’s a big issue for women and the hormone connection: Part I We have the pleasure of interviewing our good friend and colleague, Alison McAllister, N.D., a highly respected naturopath in Portland Oregon. Among other things, Alison specializes in thyroid diseases. Thyroid diseases affect women 5 to 20 times higher than in men. And because the prevalence of most thyroid diseases increases with age, we see hypothyroidism, Hashimoto’s thyroiditis, thyroid autoimmunity disease, and thyroid cancers occurring most often in menopausal women. We delve into this subject at great length…so much so that we’ve had to split our conversation with Alison into two parts. We trust you will enjoy and learn much from our discussion, starting with this first episode where we ask Alison a million questions. She gives us great answers and explanations that make it easier to picture complicated concepts in your mind. You’ll learn: A basic understanding of how the thyroid gland works and how this small organ’s functions impact overall physiology. Some of the tools used to measure the health of the thyroid gland starting with the main symptoms, physical findings, appropriate tests. We sort through the most common thyroid conditions from Hypothyroidism to Hashimoto’s thyroiditis to Graves’ disease. Why thyroid issues are more prevalent in women then in men and how thyroid problems and perimenopause go hand in hand. The connection between underlying hormone imbalances like estrogen dominance, adrenal fatigue and low thyroid symptoms. Why so many women struggling to lose weight are shocked when a thyroid test comes back normal (and what the term “functional hypothyroidism” really means) What other systems we’re looking at when treating thyroid conditions: for example, adrenal health/reproductive hormones. Stay tuned for Part 2 where we discuss how to address and prevent thyroid problems with diet and lifestyle adjustments, hormone rebalancing and appropriate medications. Listen on Apple Podcasts Listen on Spotify
This is our first podcast recorded in our ‘real studio’ since the pandemic started! We followed COVID-19 state guidelines but it felt great to be back here with Dan Rhiger and both Kyle and Candace! We decided to go back to our roots and dig into menopause. We have touched on many aspects of perimenopause and menopause in previous episodes but this episode brings it all together. In our previous episode, with Dr. David Zava of ZRT Laboratory, he spoke about the hormonal changes that can start as early as age 35, leading to perimenopause. In this episode, we discuss “what to expect when you are expecting menopause.” Listen on Apple Podcasts Listen on Spotify Show Notes for Episode Fifteen
Candace and Kyle get a rare chance to talk with our favorite mentor, expert and guru on hormones and hormone testing, Dr. David Zava, Ph.D., CEO and founder of ZRT Laboratory, one of the foremost hormone testing labs in the US and globally. This is a challenging listen that is not only eye-opening but life-changing, chock full of the latest science and information women can use to prevent hormone imbalances from sabotaging our best efforts to feel and look great, no matter our age! A biochemist by trade and a teacher at heart, Dr. Zava didn’t start out trying to build a company — as a researcher, he wanted to provide health care practitioners and patients with a deeper understanding of the role hormones play in wellness. The more he studied, the more test results he reviewed, and the more patient stories he heard, the more he knew he needed to channel his knowledge into something that enables people to be actively involved in their own health. We are privileged to have Dr. Zava share some of his formidable knowledge and pearls of wisdom with us and our listeners. “There is no other reason to keep doing the work unless we find out a way to make the world a better place.” – Dr. David Zava Listen on Apple Podcasts Show notes for Episode 14
Taking a deep dive with a fitness expert: frank talk about the best ways to get and stay fit throughout the various phases and challenges of your life In our latest episode, Kyle returns to the recording studio with her guest, Charli Nesbit, fitness expert and instructor. Kyle and Charli explore the importance of a regular exercise routine in women’s lives, in terms of achieving physical fitness, mental wellness and living a productive, happy and full life (Candace intentionally sat this episode out due to some Covid 19 concerns but she will be back next episode). Join our lively conversation as we answer your questions about exercise: how much, how often, what kind, how to mix it up, how to get and stay motivated, how to get back into a routine and even how to start one in the first place. This is one episode you don’t want to miss and will give you the inspiration that you need to stay active, even during these very challenging times. Listen on Apple Podcasts Shownotes for Episode Thirteen
In this third part of our wide-ranging discussion with functional nutritionist, Tracy Siegel, we get into the ground rules of good nutrition, what healthy eating is – and is not – and how different diet trends from keto to intermittent fasting stack up in terms of tangible health benefits. When we recorded these episodes on the essentials of good nutrition for balancing our health and hormones, reducing obesity and preventing disease, little did we know how crucial this information would become in light of COVID-19…Emerging data during the pandemic tells us that the disease is much more lethal for those with obesity and/or diabetes, who are not only at greater risk of contracting the virus but of succumbing to it. News like this should serve as a powerful reminder that eating right and maintaining a healthy weight not only protects us but can save our lives! Join us for a fast-moving conversation that we hope will answer your ‘weighty’ questions and cheer you up with the certainty in these uncertain times that good food is good medicine! Show notes for Episode Twelve
Kyle and Candace are welcoming Julia McAvoy for a great conversation. We’re zeroing in on younger women and their hormones, and are calling it YW-WTF for short! Julia is Kyle’s daughter and is as lovely as her namesake Julia, of Brideshead Revisited. She is also funny as hell and way smarter than we are. She arrived at our recording session brimming over with the kinds of questions women her age (20s-30s) are asking: hormones and birth control, hormones and weight gain, hormones and horrible periods, hormones and yeast infections, hormones and breaking up with your boyfriend every single cycle…WTF?! As you can guess, this is a great conversation that we think you might want to tell your youngers about…daughters, sisters and friends who may be dealing with their own hormonal WTFs and asking the same questions. Big thanks to Julia for allowing us to shine a light into the millennial mind on all things hormonal. Listen on Apple Podcasts
In this episode, Kyle and Candace dive into the hot topic of mental health for women. Statistics are alarming, and our episode was recorded pre-pandemic, so things can only be worse moving forward. Women are much more likely to be on medication for anxiety and depression. Stop what you are doing and listen to this episode to learn about the many hormonal connections affecting your emotional health. You will be so glad you did. There may just be another way for you. Listen on Apple Podcasts Shownotes
In this episode Candace and Kyle get together (six feet apart, of course) to record in their newly-created makeshift studio composed of the bedroom drapes and blankets (feels just like the cozy hidey-holes we made out of “blankies” and sheets when our kids were toddlers) to pivot from the pandemic on this day before Mothers Day to celebrate moms (those you have known, perhaps yourself, and yes, mothers of pets and other living creatures does count) and to talk about things that: inspire us make us laugh motivate us connect us observations we have made Listen on Apple Podcasts Episode Nine show notes
We’ve invited Tracy Siegel, functional nutritionist ‘extraordinaire’, back into the studio to discuss one of the most talked about diet trends out there these days – intermittent fasting. Tracy helps us understand why this way of eating has become all the rage: what it is, how it works and if it works! She also shows us the way, with a roadmap for setting up our own intermittent fasting routine for safe and effective weight loss. If you’ve been intrigued by all you’ve heard about intermittent fasting yet are unsure about its risks and benefits, much less how to try it out for yourself, you’ll want to tune in!
Before COVID 19 turned our worlds upside down, we went into the studio to record episodes on the major health issues of weight, diet, and lifestyle choices. Today we release the first of these. Now more than ever it is so important to prevent or reverse obesity (a huge risk factor for those with COVID 19). Optimal weight should be the goal of all of us in order to optimize our health span. Our guest is Tracy Siegel, functional nutritionist. And as always, we will link back to the importance of hormone balance. Join us for a lively and informative episode.
Candace and Kyle dive deep into the myths and mysteries of slumber and the biological clock. They explore the diurnal rhythms of the sleep-wake cycle and the hormones that orchestrate it, dissecting our “sleep architecture”. They explain why sleep is so vital to health, and why, when we can’t get enough of it, our lives start to unravel into fatigue, anxiety, depression and chronic illness.
Note:This episode was recorded in the early days of the Coronavirus, before it was declared a global pandemic but is particularly relevant right now since a good night’s sleep is crucial to a healthy, functioning immune system. We hope that what you take away from our discussion will help you to start sleeping better tonight and stay well throughout the present health crisis!
We talk about the connection between hormone imbalances and sleepless nights and why it’s no coincidence that adults in their 40s and early 50s get the least amount of sleep. We also delve into:
- the major causes of disrupted sleep
- what to do when you can’t fall asleep or get back to sleep
- Best practices for sound sleep
- The trouble with long-term use of prescribed sleeping aids
- Natural sleep remedies that can work!
- Sleep myths i.e. you snooze you lose, etc.
- Great quotes on sleep
After a few weeks off, Women Talking Frankly is back. In these exceptional times, we have decided to digress from our regular podcasts and discuss the most important topic of our times, COVID-19. But this is NOT like everything you are hearing every day. Our episode is meant to not only inform you about the virus, but to also help you find ways to keep you and your family healthy, and to stay positive and connected. We are in this together after all.
Kyle and Candace tear into the major WTFs around MENOPAUSE: why it can be a real challenge to find the help you need during this major life transition, what to expect when you’re expecting menopause, how to ask the right questions to get the right answers. Join us in a chorus of women who want to know why their doctors tell them their symptoms of menopause are all in their heads then hand them a prescription for antidepressants.
There is a lot to talk about in this episode:
- How to know when you’re in menopause or perimenopause.
- Which symptoms and imbalances to look out for.
- Safe solutions (herbs, vitamins and bioidentical hormones) available to every woman for rebalancing hormones naturally.
In Episode 4 Kyle and Candace talk with Compounding Pharmacist extraordinaire, Natalie Gustafson, about how she fell in love with compounding and became determined to raise the bar on prescribed hormone therapies for women. Natalie explains how compounding pharmacists differ from those that fill our prescriptions at the local Walgreens, and why bioidentical hormones tailored to individual need are a better option than one-size-fits-all prescribing for women seeking relief from life disrupting symptoms during perimenopause, menopause and post hysterectomy. We learn more about the history, art and science behind compounding practices and dispel common myths. We also get to hear more about the good fight compounding pharmacists like Natalie and others have been waging on Capitol Hill for years to protect safe access to natural hormones, and we answer the all-important question: Can women rest assured that bioidentical alternatives to HRT are here to stay?
Some additional issues and answers we delve into in this episode:
- How bioidentical hormones differ from synthetic versions (e.g. Premarin), which natural plant substances they are made from, the different forms they can be made into (creams, gels, patches, lozenges) to ensure efficient delivery and absorption, etc.
- How compounders are training providers to use hormone test results as a guide to safe dosing.
- Why a compounding pharmacist is an invaluable resource for women and how to find one in your area.
The plot thickens in Episode 3 as we tackle the all-important question: Are these symptoms all in my head? My doctor says so… Kyle and Candace are here to tell you that your symptoms are most definitely not in your head – but in your hormones! In this episode we dig deep into the mother of all hormone imbalances – estrogen dominance – what causes it, how to test for it, and the best natural approaches to rebalancing and relieving symptoms. Kyle shares a case study of estrogen dominance in her practice and from there we get into a lively and wide-ranging discussion of everything from periods, ovulation and birth control to PMS, perimenopause, menopause, HRT and bioidenticals. And once and for all, we share the answer to the vexatious question “How do I know I’m in menopause?” You won’t want to miss this episode!
In our second episode, we share what we believe are the truths of hormone balance and menopause and we delve into the whys of testing and treatment of imbalances. We present an overview of the many symptoms women experience through life’s transitions. We encourage our listeners to ask questions and be righteously indignant at the lack of reliable information out there. We introduce bio-identical hormones as the best treatment option. And we keep coming back to: ‘It is not all in your head…and help is on the way.’
In our first episode we introduce you, our listeners to us, the co-hosts of WTF. We share our stories, our backgrounds, and why we’re committed to having open conversations with women about matters of the body, heart and health. We promise to dig deep and get into it and we live up to those words.
Join us and learn about the issues facing you everyday. Know that there is hope for all women and optimal aging is possible.