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Welcome to Quick Hits — where we bring you the most impactful moments from past episodes in under 15 minutes. Today's clip comes from one of our most replayed conversations. If you want the full episode, check the link in the description below. Listen to the full episode here.     Sponsors Get 20% off your Cozy Earth Bed Sheet with coupon code HORMONES     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Most women enter perimenopause thinking about hot flashes, weight gain, sleep, brain fog, and hormones. Very few are told that this may also be one of the most important cardiovascular windows of their lives. And that is a problem. Heart disease remains the number one killer of women, yet women are still being underdiagnosed, dismissed, and evaluated using systems that were largely built around male cardiovascular disease. In this episode, I sit down with preventative cardiologist Dr. Suzanne Steinbaum to talk about what women actually need to understand about their hearts in perimenopause and menopause. We get into the surprising signs that may tell you more about your cardiovascular health than you realize, why looking healthy does not necessarily mean your arteries are healthy, and why the standard cholesterol panel may not be giving you the full picture. We also have a very important conversation about estrogen, HRT, cholesterol, inflammation, blood sugar, hot flashes, family history, pregnancy history, and why simply putting on an estrogen patch is not the same thing as protecting your heart. This is one of those episodes I want every woman to hear before she assumes, "I'm healthy. I exercise. My heart is probably fine." Because there may be things happening beneath the surface long before you ever develop obvious cardiovascular disease. In This Episode, We Talk About: Why heart disease in women is still so often missed Why women can look incredibly healthy and still be at risk The cardiovascular clues hidden in your pregnancy history A genetic cholesterol marker many women have never had tested Why your standard LDL number may not tell the whole story The additional blood markers Dr. Steinbaum wants women asking for The surprising connection between hot flashes and cardiovascular risk What starts changing in the arteries during perimenopause Why palpitations, shortness of breath, and subtle chest symptoms deserve attention How declining estrogen may affect cardiovascular health Why HRT is important but not a free pass The mistake of assuming estrogen alone protects you from heart disease Why some commonly used cardiovascular tests may miss disease in women The type of plaque that can be especially important in female heart disease Why cardiovascular prevention needs to become far more personalized The controversy around LDL, ApoB, and statins Why Dr. Steinbaum does not treat numbers in isolation The cardiovascular tests she believes women should know about Why perimenopause may be the moment to start paying much closer attention   Visit Dr. Steinbaum's website.     Sponsors Timeline is offering up to 30% off your first order of Mitopure. Gummies. Go to timeline.com/HORMONE use coupon HORMONE Order your LMNT electrolytes today and get a FREE 8 pack of samples! Plus try it risk free, they have a no-questions-asked refund policy – you don't even have to send it back! Shop Midlife Hormone Creams     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Welcome to Quick Hits — where we bring you the most impactful moments from past episodes in under 15 minutes. Today's clip comes from one of our most replayed conversations. If you want the full episode, check the link in the description below. Listen to the full episode here. Listen to the full episode on iTunes here. This week we're exploring the intricacies of hormonal health and nutrition for women over 40, including the delicate balance between diet, exercise, and hormones. Joining us is nutrition expert Philip Pape, and together we debunk diet myths and provide personalized strategies to maintain energy, muscle mass, and metabolic health. We also discuss the transformative power of body recomposition and provide actionable advice for fine-tuning workout routines to thrive post-40. In this episode: The importance of midlife as a pivotal time for women's health due to the interaction of hormones and nutrition. What strategies for carbs, proteins, and fats can optimize women's health post-40. Why the "eat less, move more" mantra is flawed. Strategies for managing calorie intake amid hormonal changes to conserve muscle mass and energy. How strength training for insulin resistance provides benefits from focusing on carbohydrates and muscle maintenance. How body recomposition transforms health in midlife. The role of nutrient timing in fitness, such as the importance of salt, carbs, and protein for workouts. What metrics can be used to track progress rather than just the scale. Why efficient workout routines are more impactful than spending long hours in the gym. Success stories that reveal the harmony between nutrition and weightlifting leading to health transformations. Why protein gradually becomes more important as women age. The use of 3D body scanning apps for tracking fitness progress as technology aids in monitoring changes. Why electrolyte balance is crucial, and the role of salt in health and performance. How aggressive calorie deficits with refeed days can preserve muscle.   Visit Philip's website here.     Sponsors Get 30% off your COZY EARTH order Oct 5th-11th with coupon code HORMONES     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

DOWNLOAD OUR FREE GUIDE "IS YOUR HRT OPTIMIZED!" https://karenmartel.com/blogs/health/is-your-hrt-actually-optimized Yesterday morning, I sat up in bed and somehow threw my neck out. That was it. I did not fall. I did not lift anything heavy. I did not have some dramatic injury. I literally sat up. And if you are somewhere in your 40s or 50s, there is a very good chance you have your own version of this story. Your shoulder suddenly stops moving properly. Your back goes out doing something completely ordinary. Your knees start aching. Your Achilles is angry. Your elbow hurts for no apparent reason. Workouts you used to recover from easily suddenly leave you sore for days. And you start wondering... What is happening to my body? There is actually a name now being used for what many women experience through this transition, and once you understand what is happening underneath the surface, a lot of these seemingly random aches, injuries, and changes start to make a whole lot more sense. In this episode, I am breaking down the overlooked connection between perimenopause, menopause, hormones, inflammation, muscle, connective tissue, recovery, and pain. We are also getting into frozen shoulder, why the same workout can suddenly affect you differently than it did five years ago, what HRT may or may not have to do with it, and the other major midlife factors that could be quietly making everything worse. Because no, you are not imagining it. But the answer is also not as simple as, "Well, you are getting older." In This Episode, We Talk About: The surprising reason joint and muscle pain becomes so common in midlife A newly recognized menopause syndrome most women have never heard of Why frozen shoulder seems to show up at exactly this stage of life What changing hormones may be doing to your joints, tendons, and connective tissue Why your body may suddenly stop tolerating the same physical stress The overlooked role of muscle loss in aches, injuries, and recovery Where testosterone fits into the conversation Whether HRT can actually change joint and muscle pain Why some women are still hurting even though they are already on HRT The sleep connection that most women completely underestimate A gut and inflammation connection you may not expect Why what you are eating could be showing up as pain in your body The type of exercise that becomes increasingly important after 40 Recovery tools I personally use when my body is angry Where peptides may fit into the conversation The signs that your pain may have nothing to do with menopause at all   Products discussed: Kion Aminos Kino Red Light Band     Sponsors Get 15% off She Sleeps and/or Progest Sleep Oil with coupon code SLEEPS15. Try Vitali Skin Care vitaliskincare.com/?ref=KM20 use coupon KM20 to get 20% off your order! BEAM: Use coupon code HORMONE for 20% off your order.     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

This is Quick Hits, where I pull the best takeaways from past podcast episodes and bring them to you in a shorter format. If today's clip resonates with you, be sure to check out the full episode linked below. Download in iTunes or on your favorite podcast platforms. Listen to the full episode here. Listen to the full episode on iTunes here. Dr. Devaki Lindsey Berkson is a thought leader in functional medicine, with an emphasis on hormones, nutrition, digestion, and intimacy. Berkson was a distinguished hormone scholar at a world-renowned estrogen think tank at Tulane University because she wrote one of the first breakthrough books on endocrine disruption). Berkson is credited with the in-depth knowledge of Estrogen Vindication and has an eBook on Hormones for Breast Cancer Survivors at DrLindseyBerkson.com. In this episode, we dive into the often misunderstood world of estrogen hormone replacement therapy with Dr. Berkson. We debunk myths, particularly those about estrogen's links to cancer and serotonin, and discuss the protective roles of hormones like progesterone and testosterone. We cover the evolution of hormone therapy, address individualized dosing, and explore how hormones interact with nutrition and lifestyle for optimal health. In the full episode we discuss: Estrogen myths that have been perpetuated by figures like Dr. Joseph Mercola. Why accurate, science-based information on natural hormone therapy is crucial for women's health. Addressing misconceptions about estrogen's link to cancer and serotonin. Why estrogen is not solely responsible for inducing cancer growth, contrary to popular belief. How progesterone and testosterone are often overlooked yet play protective roles in hormone balance. Why individualized hormone dosing is essential for optimal hormone therapy outcomes. How innovative uses of estrogen therapy can benefit breast cancer patients and overall health. Why understanding hormone receptors and metabolism is so important in HRT. How nutrition and lifestyle interplay with hormones to impact health. Why a one-size-fits-all approach to hormone dosing can potentially be harmful. The upcoming CME course on hormones that Dr. Berkson is involved with. Why collaboration with oncologists is important when administering estrogen to breast cancer patients. How estrogen supports metabolism and may reduce type 2 diabetes risk. Why high-dose oral progesterone can lead to issues like depression and breast tissue inflammation. How current research suggests estrogen may protect against breast cancer, challenging past beliefs.     Sponsors Head to cozyearth.com and use my code HORMONES for 20% off sitewide! And if you get a Post-Purchase Survey, make sure to let them know you heard about Cozy Earth right here!     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Peptides are everywhere right now. They are being talked about for fat loss, muscle, recovery, brain health, skin, longevity, inflammation, mitochondrial function, injury repair, and just about every other problem women run into in midlife. But which peptides actually make sense? Which ones have useful evidence or clinical experience behind them? Which ones are still early? And where do peptides fit when a woman is already dealing with changing hormones, declining muscle, stubborn body composition changes, poor sleep, low energy, and slower recovery? In this episode, I sit down with Dr. Jeff Gross, a board-certified neurological surgeon with a background in biochemistry, molecular and cellular biology, regenerative medicine, and longevity. We get into how peptides work, why they are not the same thing as HRT, and why the foundation still matters before you start stacking every peptide you hear about online. Then we get practical. We talk about peptides for mitochondrial function and energy, muscle preservation, recovery, skin and hair, visceral fat, brain fog, sleep, libido, and injury repair. We also get into dosing, cycling, stacking, GLP-1s, growth hormone secretagogues, BPC-157, TB-500, GHK-Cu, SS-31, MOTS-c, PT-141, and more. The big takeaway is simple: peptides can be powerful tools, but they work best when they are used for the right problem, in the right person, with the right foundation already in place. In This Episode, We Cover What peptides actually are and how they differ from hormones Why peptide therapy should not replace foundational hormone care Why HRT, protein, sleep, and strength training still come first Peptides for mitochondrial function and low energy Growth hormone secretagogues for muscle and recovery Peptides for visceral fat Peptides for recovery and inflammation Peptides for skin, hair, and collagen Peptide stacking and when it makes sense Why dosing needs to be individualized Peptides for brain fog and cognitive support Peptides for sleep Peptides for libido The role of GLP-1s in body composition and midlife metabolism Who This Episode Is For This episode is for women in perimenopause and menopause who are hearing about peptides everywhere and want a clearer, more practical framework. It is especially for women asking questions like: Should I be using peptides if I am already on HRT Which peptide is actually used for energy, muscle, skin, recovery, sleep, or libido? Do I need to cycle them? Can I stack them? And how do I know whether I actually need a peptide or whether I should be fixing something more foundational first?   Connect with Dr. Jeff Gross: https://ReCELLebrate.com https://facebook.com/recellebrate  https://www.instagram.com/recellebrate https://www.youtube.com/@stemcellwhisperer     Sponsors Get 15% off Magnesium Breakthrough Advanced at bioptimizers.com/hormone coupon HORMONE Order your LMNT electrolytes today and get a FREE 8 pack of samples! Plus try it risk free, they have a no-questions-asked refund policy – you don't even have to send it back! Join Midlife RESET and start optimizing your hormones!     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Welcome to Quick Hits, where we bring you the most impactful moments from past episodes in under 15 minutes. Today's clip comes from one of our most popular conversations. Want the full episode? You'll find the link below. Are we getting enough of the right kind of light? In this Quick Hits episode, I pull out the biggest takeaways from my conversation with Gerardo "Guti" Gutierrez on sunlight, UVB, vitamin D, red light therapy, infrared light, circadian rhythm, and hormone health. We break down why sunlight is about far more than vitamin D, how UVA and UVB affect the body differently, why people living in northern climates may get very little UVB for much of the year, and how the light we get during the day can affect sleep, mood, metabolism, and hormones. You'll also hear why morning light, midday UVB, infrared light, and nighttime blue-light exposure all send different signals to the body, and why modern indoor living may be disrupting those natural rhythms. In this Quick Hits episode: The difference between UVA, UVB, visible light, and infrared light Why UVB is necessary for vitamin D production in the skin Why sunlight and taking a vitamin D supplement are not exactly the same thing Why Canadians and others living in northern climates may get very little UVB during winter How morning sunlight supports your circadian rhythm Why bright artificial light at night can interfere with sleep The connection between sunlight, mood, metabolism, and hormone signaling How red and near-infrared light interact with mitochondria Red light therapy vs. UVB light therapy Why timing, wavelength, and light exposure matter more than most people realize Guti also shares his personal experience of increasing his testosterone after making several lifestyle changes, including more sunlight, exercise, and better sleep. Want to try the MitoLux UVB Vitamin D Red Light Box? Get 10% off with code KM10. If you enjoyed this Quick Hits episode, listen to the full conversation for a much deeper dive into sunlight, UVB exposure, vitamin D, red light therapy, circadian health, mitochondria, and hormones. Listen here. Disclaimer: This episode is for educational purposes only and is not medical advice. Excessive UV exposure can cause sunburn, premature skin aging, and increase skin cancer risk. Follow appropriate sun-safety guidance and device instructions.     Sponsors Head to cozyearth.com and use my code HORMONES for 20% off sitewide! And if you get a Post-Purchase Survey, make sure to let them know you heard about Cozy Earth right here!     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

This may be one of those episodes you are tempted to skip because nobody really wants to hear that their nightly glass of wine could be working against them. But this is not a lecture about why you should never drink again. In this episode, I'm having a very honest conversation about alcohol, especially for women in their 40s, 50s, and beyond. We talk about how drinking may affect sleep, cortisol, cravings, estrogen metabolism, liver health, insulin sensitivity, weight loss, and the way your body handles stress as you move through perimenopause and menopause. But this conversation goes much deeper than calories and hormones. I share my own history with alcohol, addiction, social pressure, unhealthy relationships, and the moment I realized I had to break the cycle for my daughter. We talk about why drinking can become such an easy way to numb stress, dissatisfaction, loneliness, relationship problems, motherhood, or simply a life that does not feel the way we want it to. The goal is not to shame you into quitting. It is to help you become honest about what alcohol is giving you, what it may be taking from you, and whether it is still serving the woman you are becoming. In this episode, we cover: Why alcohol can become harder to tolerate in midlife The connection between alcohol, cortisol, and stress Why drinking may worsen sleep even when it helps you fall asleep How poor sleep can affect hunger, cravings, insulin sensitivity, and weight Alcohol and estrogen metabolism Why drinking may make midlife weight loss harder The social pressure women face when they decide to stop drinking My personal history with alcohol and addiction Why alcohol can become a tool for avoiding uncomfortable parts of life How drinking can affect relationships, parenting, and self-identity The moment I knew I needed to break the cycle for my daughter How to start examining why you drink Finding your personal leverage for cutting back or quitting Why addressing the reason you drink matters more than sheer willpower Who This Episode Is For This episode is for the woman who tells herself she only drinks to unwind. Maybe it is one glass of wine after work. Maybe it is a few drinks on the weekend. Maybe you know you are drinking more than you would like, but you are not sure you are ready to look too closely at why. It is especially for midlife women who are struggling with stubborn weight gain, poor sleep, anxiety, stress, hormone symptoms, or feeling disconnected from themselves and wondering whether alcohol may be playing a bigger role than they realized.     Sponsors Need help with your adrenals? Try beam Minerals! Use coupon code HORMONE for 20% off your order. Try the power of copper peptides on your skin today and get 20% off your order with coupon code km20 here. Head to getkion.com/hormone and use my link for 20% off your order.     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Welcome to Quick Hits — where we bring you the most impactful moments from past episodes in under 15 minutes. Today's clip comes from one of our most replayed conversations. If you want the full episode, check the link in the description below. Listen to the full episode. Listen to the full episode on Apple Podcasts. Breathwork has been used for thousands of years across cultures as a powerful tool for healing, emotional release, self-discovery, and spiritual connection. Yet most of us move through our days barely thinking about our breath, let alone using it intentionally. In this episode, we explore how breathwork can help you reconnect with yourself, regulate your nervous system, move through stored emotions, and create space for deeper healing. I'm joined by my good friend Kyla Erlandson, a trained and certified breathwork practitioner, intuitive guide, and healer. For more than 15 years, Kyla has supported and empowered women through a variety of healing modalities, including somatic breathwork, meditation, and energetics. Together, we dive into the emotional and physical power of breathwork, why so many women struggle to prioritize themselves, and what can happen when we finally give ourselves permission to slow down, feel, and heal. In this episode, we discuss: Why Kyla believes one of the greatest gifts we can give ourselves is time and space to reconnect How Kyla discovered breathwork and why she felt called to pursue it more deeply The different levels and styles of breathwork training How breathwork can help uncover emotions, patterns, and pain we may have been avoiding Why so many women are conditioned to care for everyone else before themselves How making time for yourself can reinforce your sense of self-worth Kyla's experience with codependency and how it affected her relationships Why healing often requires us to stop running from discomfort and learn to sit with it How breathwork can support greater peace, clarity, and emotional resilience What can surface during a somatic breathwork session The powerful connection between breathing patterns and the nervous system How intentional breathing can influence circulation and physical sensations in the body What Kyla hopes to help clients experience during a breathwork session How somatic breathwork differs from traditional talk therapy The most common struggles Kyla sees women bringing into her practice Why women need space to process emotions, stress, expectations, and old patterns How breathwork can help you reconnect with emotions that may have been suppressed What it means to reclaim the powerful, intuitive woman you already are This conversation is an invitation to stop living entirely from the neck up and begin listening to what your body has been trying to tell you.     Sponsors Head to cozyearth.com and use my code HORMONES for 20% off sitewide! And if you get a Post-Purchase Survey, make sure to let them know you heard about Cozy Earth right here!     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

You are taking the supplements. Drinking the water. Maybe you are even on HRT. And yet you still feel tired, puffy, anxious, inflamed, constipated, foggy, wired at night, and completely drained during the day. What if one of the missing pieces is far more basic than another hormone, peptide, or supplement? In this episode, I sit down with Caroline Allen, The Mineral Geek and co-founder of BEAM Minerals, to talk about the role minerals play at the cellular level. We get into mitochondria, energy production, hydration, nervous system regulation, detoxification, adrenal and thyroid function, and why Caroline believes we need to stop looking at the body as a collection of broken parts and start looking at it as an ecosystem. We also unpack humic and fulvic minerals, why taking isolated minerals may not always be the same as replenishing a full spectrum of minerals, how environmental toxins and heavy metals can interfere with mineral balance, and why mineral needs may become even more important during pregnancy, perimenopause, menopause, chronic stress, and GLP-1 use. This conversation may change the way you think about supplements entirely. In this episode, we cover: Why mineral depletion may contribute to multiple seemingly unrelated symptoms Caroline's personal recovery from fatigue, insomnia, brain fog, gut inflammation, and burnout The connection between minerals, mitochondria, and cellular energy Why adrenal, thyroid, and reproductive hormones are so interconnected How chronic stress may increase mineral demands Why isolated magnesium, calcium, and other minerals may not tell the whole story What humic and fulvic minerals are How humic and fulvic substances may support mineral delivery and detoxification The relationship between mineral balance, nervous system regulation, and sleep Why heavy metals can interfere with mineral receptor sites Minerals during pregnancy, perimenopause, menopause, and GLP-1 use Why supporting the whole cellular ecosystem may help other therapies work better Who This Episode Is For This episode is for women who feel like they are doing everything right but still do not feel well. If you are struggling with fatigue, poor sleep, brain fog, constipation, muscle cramps, anxiety, hormone symptoms, stress intolerance, or feeling like your body simply does not have enough energy to keep up anymore, this conversation will give you a completely different way to think about what may be missing. It is also especially relevant for women using HRT or GLP-1 medications who want to make sure they are supporting their body nutritionally at the same time.     Sponsors Timeline is offering up to 39% off your first order of Mitopure. Gummies. Go to timeline.com/HORMONE use coupon HORMONE BEAM: Use coupon code HORMONE for 20% off your order. Get 15% off Magnesium Breakthrough By BiOptimzers products at bioptimizers.com/hormone with coupon code HORMONE.     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Welcome to Quick Hits — where we bring you the most impactful moments from past episodes in under 15 minutes. Today's clip comes from one of our most replayed conversations. If you want the full episode, check the link in the description below. Listen to the full episode. Listen to the full episode on Apple Podcasts. Dr. Anshul Gupta is a best-selling author, speaker, researcher, and leading expert in Hashimoto's disease. Through his work, he helps people better understand the root causes of Hashimoto's and how a functional medicine approach may help improve thyroid function, reduce symptoms, and address the autoimmune process. Hashimoto's is one of the most common autoimmune conditions affecting women, yet it is often missed or inadequately addressed. Many women are told their thyroid labs are "normal" while continuing to struggle with fatigue, weight gain, brain fog, hair loss, mood changes, and other symptoms. In this episode, Dr. Gupta breaks down what may be driving Hashimoto's, why conventional treatment often falls short, and the lifestyle, nutritional, environmental, and emotional factors that can play a role in thyroid autoimmunity. In This Episode, We Discuss: How Hashimoto's affects the thyroid gland How Hashimoto's is diagnosed and why it is often missed Which thyroid antibodies should be included in your blood work Why looking only at TSH may not tell the full story Why conventional treatment may not address the underlying autoimmune process What thyroid antibody levels can tell us Who is most at risk for developing Hashimoto's Why women are disproportionately affected by autoimmune thyroid disease The infections that have been associated with Hashimoto's Why many women have more than one contributing root cause The dietary approach Dr. Gupta recommends for Hashimoto's The potential connection between gluten and thyroid autoimmunity How pesticides and environmental toxins may affect thyroid health Why emotional stress and nervous system dysregulation matter The stages of life when autoimmune conditions are more likely to emerge and MORE!     Sponsors Get 20% off your Cozy Earth Bed Sheet with coupon code HORMONES     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

What do you do when you finally start HRT and instead of feeling amazing, you feel exhausted, puffy, bloated, or like something is just not right? Or you start a GLP-1, lose weight, and suddenly your hair starts falling out? Today's episode is another listener Q&A, and we are getting into the real-life questions women are asking when hormone therapy, thyroid treatment, weight-loss peptides, and menopause symptoms do not fit neatly into a textbook. We talk about progesterone intolerance, oral versus topical progesterone, when estradiol may still be too low even though your doctor says your levels are "fine," thyroid-related puffiness and fatigue, HRT after hysterectomy, and what women need to consider when starting hormones later in menopause. I also answer questions about GLP-1 nutrition, peptide stacking, hair loss during rapid weight loss, muscle and bone concerns, stalled weight loss, and whether it makes sense to start HRT and a GLP-1 together. This episode is all about troubleshooting instead of assuming there is only one right way to do hormones or weight loss in midlife. In this episode, we cover: Why oral progesterone can make some women extremely tired Topical versus oral versus vaginal progesterone What to look at when you feel puffy or tired on HRT Why estradiol levels should not be interpreted by numbers alone Thyroid testing when fatigue, constipation, puffiness, or brain fog persist Alternatives to hysterectomy for heavy bleeding and uterine problems How to eat while using GLP-1 weight-loss medications Protein, fat, and carbohydrate considerations on GLP-1s Combining GLP-1s with other peptides HRT after a breast scare and questions around route of estrogen Starting HRT later in menopause Hormone intolerance and why delivery method matters Whether tirzepatide works even when appetite suppression fades Muscle and bone concerns during GLP-1 weight loss Hair loss after rapid weight loss and how to support regrowth Who This Episode Is For This episode is for women who are already on HRT or GLP-1 therapy and have questions that are not being answered by the standard advice. It is especially helpful if progesterone makes you tired or puffy, your HRT does not seem to be working, you are gaining weight despite hormones, you are losing hair on a GLP-1, or you are trying to understand whether your thyroid, estrogen, testosterone, cortisol, or nutrition may be part of the problem.     Sponsors Timeline is offering up to 39% off your first order of Mitopure. Gummies. Go to timeline.com/HORMONE use coupon HORMONE Try Vitali Skin Care vitaliskincare.com use coupon KM20 to get 20% off your order! Order your LMNT electrolytes today and get a FREE 8 pack of samples! Plus try it risk free, they have a no-questions-asked refund policy – you don't even have to send it back!     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Welcome to Quick Hits — where we bring you the most impactful moments from past episodes in under 15 minutes. Today's clip comes from one of our most replayed conversations. If you want the full episode, check the link in the description below. Listen to the full episode. Listen to the full episode on Apple Podcasts. This week we're tackling the misconceptions around health and weight loss, and exploring sustainable ways to achieve wellness goals. I'll tell you some practical tips to debunk dieting and exercise myths, and emphasize the importance of positive thinking while addressing the danger of self-sabotage. It's time to face your own excuses, adopt healthier habits, and embark on a successful journey towards wellness. In this episode: How our own deceptions can impede our wellness goals and the need for self-awareness. Why the "on/off" diet mentality can hinder long-term health and weight loss success. How to harness personal strengths and resources for sustainable health and weight loss. How to debunk dieting and exercise myths for personalized fitness and eating habits. Why it's important to steer clear of harmful diet fads that cause yo-yo weight loss and gain. The role of positive thinking in achieving wellness goals and the potential dangers of self-sabotage. How to combat negative self-talk and adopt a long-term mindset for wellness. Why it's important to explore and address the root causes of overeating, rather than relying on strict diet rules. The necessity of setting realistic and achievable goals for sustainable weight loss. Why removing tempting foods from our homes can help curb overeating. How exploring various forms of exercise can help find enjoyable physical activities. The importance of finding balance in diet and not restricting to extreme measures. How negative thoughts can impact our weight loss journey and strategies to combat them. The importance of honesty and self-awareness in recognizing self-deception and its impact on wellness.     Sponsors Get 20% off your Cozy Earth Bed Sheet with coupon code HORMONES     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

You cannot open your phone anymore without hearing about Ozempic, Wegovy, Mounjaro, Zepbound, retatrutide, and before-and-after transformations. One person says GLP-1s are the greatest thing ever. Another says they are going to destroy your health. As usual, the truth is somewhere in the middle. In this episode, I break down GLP-1s specifically through the lens of perimenopause and menopause, because midlife women are dealing with a completely different metabolic landscape. Estrogen is changing. Muscle is easier to lose. Insulin sensitivity may be shifting. Sleep is falling apart. Belly fat is showing up where it never used to. And simply telling a woman to eat less and exercise more is not a strategy. We talk about where GLP-1s can be incredibly useful, why HRT and GLP-1s are not interchangeable, and why protecting muscle has to be one of your top priorities if you are using these medications. I also get into dosing, microdosing, appetite suppression, thyroid and hormone optimization, realistic weight-loss rates, and why the goal should never be to get as skinny as possible as fast as possible. The goal is to lose fat while preserving muscle, supporting hormones, improving metabolic health, and having an actual plan for what happens after the weight comes off. In this episode, we cover: Why menopause changes fat distribution and increases abdominal fat for many women How declining estrogen, muscle loss, sleep, and insulin resistance affect midlife weight How GLP-1 medications work beyond simple appetite suppression Why GLP-1s are not "cheating" Why GLP-1 therapy does not replace HRT Whether HRT and GLP-1s can be used together Why muscle loss is one of the biggest concerns with GLP-1 use Why protein and resistance training matter so much Why having no appetite does not mean your dose is perfect Microdosing versus standard GLP-1 dosing Why increasing your dose too quickly can backfire What a realistic rate of weight loss can look like The importance of thyroid and hormone optimization when weight loss stalls Why maintenance needs to be part of the plan from day one Who This Episode Is For This episode is for women in perimenopause and menopause who are considering a GLP-1, already taking one, or wondering whether these medications could help with stubborn midlife weight gain. It is especially for women who want to lose fat without sacrificing muscle, energy, hormones, bone health, or long-term metabolic health. If you are confused by the microdosing hype, worried about muscle loss, unsure whether you should do HRT or a GLP-1 first, or wondering why your weight loss has stalled even though you are taking medication, this episode is for you.     Sponsors BEAM: Use coupon code HORMONE for 20% off your order Try the power of copper peptides on your skin today and get 20% off your order with coupon code km20 here.     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

If you are taking HRT, it is not enough to only ask how much estrogen you are using. You also have to ask a second question: how well is your body actually processing and clearing that estrogen? In this episode, I sit down with David Roberts and John Gilday from Mara Labs to unpack estrogen metabolism, estrogen receptors, environmental hormone disruptors, detoxification pathways, and why the conversation around "estrogen dominance" is often way too simplistic. We talk about the difference between having high estrogen and having estrogen that is not being metabolized efficiently, especially in perimenopause when estrogen can fluctuate wildly while progesterone starts dropping. We also get into xenoestrogens, microplastics, estrogen metabolites, the body's phase one, phase two, and phase three detoxification pathways, and why compounds like sulforaphane, resveratrol, black cohosh, and curcumin have become so interesting in the conversation around midlife health. The big message here is that hormone optimization is not always about adding more. Sometimes it is about making sure the body has the tools it needs to use, metabolize, and eliminate hormones effectively. In this episode, we cover: What "estrogen dominance" can actually mean in perimenopause Why low progesterone can change the way estrogen affects the body Estrogen receptor alpha versus estrogen receptor beta How xenoestrogens and endocrine-disrupting chemicals may interfere with hormonal signaling Why estrogen metabolism matters whether your estrogen is natural or coming from HRT Phase one, phase two, and phase three detoxification explained Why genetics may affect how efficiently women metabolize estrogen What sulforaphane is and why broccoli sprouts get so much attention Sulforaphane vs DIM for estrogen metabolism The roles of resveratrol, black cohosh, carnosic acid, and curcumin Why inflammation, oxidative stress, and detoxification are all connected How supplements may fit into a broader midlife hormone strategy   For the next week, Hormone Solution loyal listeners can get an exclusive 25% off all Mara Labs products when you go to mara-labs.com/HORMONES use code HORMONES at checkout. After one week, the code will return to the standard 15% off.     Sponsors Book your FREE hormone strategy call with one of Midlife Solutions team members and find out how we can help you! Book here. Get started today in our Midlife Reset RX program! Get 20% off your Cozy Earth Bed Sheet with coupon code HORMONES Order your LMNT electrolytes today and get a FREE 8 pack of samples! Plus try it risk free, they have a no-questions-asked refund policy – you don't even have to send it back!     Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication.   Book your FREE Hormone Discovery Call Find out what's really driving your symptoms and what your next best steps are.   Visit the website: https://karenmartel.com   Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer and more!   Take the Hormone Quiz Discover hidden hormone imbalances that could be driving your symptoms. Get personalized results (and yes, they may surprise you).   Women's Peptide Weight Loss Program Clinically guided, hormone-aware weight loss for midlife women.   Midlife RESET HRT Program A complete, supportive approach to hormone replacement therapy in midlife.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram