Advertise on podcast: Women Talking Frankly

October is “Breast Cancer Awareness Month” so we met up and talked about that and other must-hear topics! It is Covid and flu season: Don’t forget to get your latest vaccines. Each time you contract Covid, your risk of long Covid increases. Covid causes inflammation all over your body. We are at the tip of the iceberg in our understanding of its far-reaching effects. The flu started early this year so make that appointment soon. ***Remember: Covid and flu are NOT the same but they both can be serious. Sit down and make yourself tea while you listen to all of the wonderful benefits tea has for you. Camellia sinensis is the plant that both green and black teas come from. The Brits have it right, the ritual of ‘tea time’ is a valuable one: taking time to share tea (with all of its health benefits) with someone offers a wonderful opportunity to pause and relax. Tea’s benefits include: decreased risk of dementia, stroke and heart disease. Aim to drink at least 3 cups of tea per week, but don’t stop there: the more you drink, the better. Just don’t drink it while scalding hot as high temperatures can mitigate some of these benefits. While black and green teas are loaded with polyphenols / flavonoids and antioxidants, herbal teas offer a wide variety of health benefits as well. A few examples: Elderberry boosts your immune system and helps fight colds and flus Peppermint is excellent for digestion and tension headaches Chamomile is relaxing, calming and great for sleep Traditional Medicinals / Celestial Seasonings / Tulsi all make excellent blends of teas. Try a new one this fall and winter. Breast cancer awareness month: Stress is one of the major risk factors for developing stress. Work on ways to decrease your stress. Taking time for tea is a terrific ritual to start. Some tips to take note of to reduce your risk and increase your awareness: 1. Maintain a healthy weight: increased body fat equals increased breast cancer risk 2. Exercise: regular exercise decreases your risk of breast cancer 3. Limit/avoid alcohol 4. Know your breasts: report any changes that you may notice 5. Follow recommended breast cancer screening guidelines: talk to your provider to determine when to start having mammograms and how often you should have them 6. Know your family history of breast and other cancers 7. Talk to your provider about whether you should be on hormones, especially if you have had breast cancer: this is an individual decision 8. Breastfeed if you can: this has been shown to decrease your risk of breast cancer New FDA Guidelines about Hormone Replacement Therapy (HRT): We discuss the newest FDA guidelines and how we at WTF feel about them: some good, some are quite controversial. Check out this link: but you will need to listen to our episode to get OUR take on the latest from the FDA. Proceed with caution is what we say! Another valuable link: this was written by one of our favorite guests, the brilliant Susan Merenstein, RPhD. Join us next month for our conversations with Dr. David Zava and his work on hormones and breast cancer. You won’t want to miss that one either. Thank you to all of our listeners for taking the time to join our conversations. Please remember to press the subscribe button so that you won’t miss our future episodes. Connect w/ Kyle & Candace: Candace Burch: ⁠⁠YourHormoneBalance.com⁠ ⁠[email protected]⁠⁠ Kyle McAvoy: ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠

During Breast Cancer Awareness month, Candace and Kyle have the privilege of interviewing Kenna Stephenson, MD, a family physician, author (Awakening Athena, The Gospel of Women’s Health) and independent researcher, with a particular focus on women’s reproductive health and hormones. Also joining us is Angela M. Grout, a florist by trade, writer by craft, and author of Bean in My Breast, which brings us inside an experience that statistics simply can’t capture about a woman living with a terminal breast cancer diagnosis who decides to forgo treatment in favor of quality of life in the time left to her. At the heart of our discussion is whether we are talking enough about what women can do throughout their lives to support breast health - not just what happens once a suspicious finding appears. Here’s a sampling of talking points we covered in this inspirational and eye-opening conversation: - a discussion of Angela’s book, what motivated her to write it, and how the decisions of her protagonist, Rachel, resonated with each of us - the main factors that increase our risk of developing breast cancer - how exercise, strength training, nutrition, alcohol use, smoking, sleep, and weight influence overall breast-cancer risk - key lifestyle improvements, supplements, and natural hormone therapy with the potential to reduce breast cancer risk and increase survival rates - the difference between synthetic HRT and bioidentical hormones - findings from the CHOIICE study of women (ages 39-70) using the bioidentical hormone restoration (BHRT) model of care - can BHRT be used safely by women concerned about breast cancer? - making sense of early detection and mammogram screening guidelines in the absence of a standard recommendation - the best tool for assessing your risk of breast cancer - trusting our intuition to insist on the testing and treatment we need and deserve Resources mentioned in this episode: - Breast Cancer Risk Assessment Tool: Online Calculator (The Gail Model) - United Kingdom Biobank comprehensive study of breast cancer - Physical activity and survival after breast cancer diagnosis - The Sanddune stepper – exercise equivalent to walking in sand, helps improve core strength, foot, ankle, hip and lower back pain Discount code: DUNE (compliments of Kenna) - The CHOIICE STUDY: 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 - Breast cancer risk in relation to different types of hormone replacement therapy in the E3N-EPIC cohort Angela’s book: Bean in My Breast Website: angelamgrout.com yWRITE podcast: angelamgrout.com/ywrite-podcast Kenna’s books: Awakening Athena The Gospel of Women's Health: Awakening Athena Again Kenna’s Website: Doctorkenna.com (includes links to her books and YouTube channel) Connect w/ Kyle & Candace: Candace Burch: ⁠YourHormoneBalance.com ⁠[email protected]⁠ Kyle McAvoy: ⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠

We have lost two great women in the past month. Dolly Parton: Who didn’t love her? As we all know, Dolly came from a huge family in Tennessee and grew up poor as can be. She went on to perform at the Grand Ole Opry at just 13 years old, introduced by Johnny Cash. From there, she built an incredible career writing and singing songs, starring on television with Porter Wagoner until she left to pursue her own career, and eventually building a business empire of her own. She was called a “dumb blonde,” to which she famously replied, “Honey, I ain’t dumb and I sure as hell ain’t blonde!” And, of course, there was her legendary line: “It takes a lot of money to look this cheap.” She was fiercely feminine and made no apologies for it. Tirelessly generous, kind, funny, and smart, she also made a point of retaining ownership of her creative work. We could go on and on. What a loss. Gloria Steinem: For more than six decades, Gloria Steinem has been a leading voice in the women’s movement, an organizer, journalist, and activist who brought women’s issues out of the shadows and into the national conversation. Born in the 1930s, she worked undercover as a Playboy Bunny and wrote about the exploitation she experienced, while also facing dismissal because of her beauty. Fearless and outspoken, she co-founded Ms. magazine in 1972 and spent decades advocating for reproductive rights, gender equality, and workplace fairness. She also campaigned tirelessly for the Equal Rights Amendment (ERA). Introduced in 1972, the amendment fell short of the 38 states needed for ratification by the 1982 deadline. Virginia became the 38th state to ratify it in 2020, although the ERA's legal status remains contested. Steinem's work helped bring attention to the many ways women faced legal and economic barriers, including restrictions that historically affected women’s ability to obtain credit and mortgages. As she once said, “I want to be known by my achievements, not by my biology.” Phil and Penny Knight just donated $1.1 billion for a women’s hospital, including OB/GYN, menopause, and other specialty care, plus an expansion of the NICU. Wow. About time… A recent article in Katie Couric highlighted how LDL rises during menopause. Nothing else had changed: total cholesterol went up about 22 points, LDL about 17 points, and triglycerides by 24, while HDL stayed about the same. The SWAN study found that ApoB, total cholesterol, and LDL all rose sharply within one year on either side of the final menstrual period. Not everything rises so suddenly, though. Blood pressure, triglycerides, insulin, fibrinogen, and CRP follow more of a linear aging model. There is a belief that some of this may be linked to rising FSH and its receptors, which are found not only in the ovaries but also in the liver. Correlation or coincidence? TBD with more study. Can hormone therapy bring these levels down? Part of the conversation, but not all of them. Hormone therapy is not a substitute for statins if they’re needed. Inflammation: The source of all… Connect w/ Kyle & Candace: Candace Burch: YourHormoneBalance.com ⁠⁠ [email protected] Kyle McAvoy: ⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠

Tamara Owen, RN, MS, PMHNP, is a psychiatric mental health nurse practitioner, educator, and creator of The 8 Areas Method: The Framework for Creating a Life Well-Lived. With more than 30 years of experience, she helps people understand how brain chemistry, daily habits, relationships, environment, and the other areas of health work together. Her work combines science, lived experience, and practical tools to help people better understand themselves, make meaningful change, and learn what it takes to feel their best. Here’s a sampler of what you will learn when you listen to this fascinating interview! - What exactly a neurotransmitter (NT) is and why they are important - The main players and what each neurotransmitter does - The most common symptoms when our NT’s are out of sync - How NT’s are related to our hormone levels - How to accurately test NT levels - How NT testing and treatment can help improve mental health and well being - What Tamara’s treatment plan includes Tamara's Current Favorite Books: - The Four Agreements by Don Miguel Ruiz A classic she returns to again and again. Its simple principles can change the way we think about ourselves, our relationships, and the assumptions we carry through life. - How God Changes Your Brain: Breakthrough Findings from a Leading Neuroscientist by Andrew Newberg, MD, and Mark Robert Waldman A fascinating exploration of the relationship between spiritual practices and the brain, and how practices such as meditation and prayer may influence stress, emotional wellbeing, compassion, and connection. - Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke, MD A compelling exploration of the brain's reward system and what can happen when we're surrounded by constant sources of stimulation and pleasure. Dr. Lembke makes a powerful case for balance, connection, and becoming more intentional about what we consume. - The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness by Jonathan Haidt An important examination of how smartphones, social media, and changing childhood experiences are affecting young people, along with practical ideas for creating healthier conditions for kids. - The Bulletproof Diet by Dave Asprey A wide-ranging look at the relationship between food and how we feel, including energy, focus, sleep, and brain fog. It offers plenty of ideas that may make you think differently about what you eat and how it affects how you function day to day. SPECIAL OFFERS FOR WOMEN TALKING FRANKLY LISTENERS $100 Off Brain Chemistry Testing Tamara offers comprehensive brain chemistry testing that uses neurotransmitter and genetic testing to help uncover more information about what may be happening beneath the surface, and inform a more personalized approach to mental health and well-being. Women Talking Frankly listeners can receive $100 off Tamara’s Brain Chemistry Testing package with code FRANKLYBRAIN100. Learn more and get started at: tamaraowen.com/brain-chemistry-testing $100 Off The 8 Areas Method The 8 Areas Method: The Framework for Creating a Life Well-Lived is Tamara’s 10-week live group program for people who have done a lot of living and are ready to stop guessing, understand what’s really going on in their health and life, and learn how the eight areas work together to shape how they feel, function, and live. The Fall 2026 program runs October 6–December 8, with live sessions on Tuesdays from 5:00–7:00 PM Pacific / 8:00–10:00 PM Eastern. Women Talking Frankly listeners can receive $100 off enrollment with code FRANKLY100. Tamara’s website: https://www.tamaraowen.com/ Connect w/ Kyle & Candace: Candace Burch: ⁠⁠YourHormoneBalance.com ⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠ Kyle McAvoy: ⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠

Today Kyle and Candace are talking with Ron Russell, Longevity Expert, Chef, co-founder of the twice-named 10 Best Restaurants in Los Angeles, SunCafe Organic, and author of Longevity Visa. During his five years working with Dr. Dean Ornish’s heart-disease reversal clinic at UCLA Medical Center, Ron helped patients implement plant-based lifestyle changes through food and habit transformation. Ron has taught 400+ longevity-focused wellness and cooking classes and has been featured on ABC, KTLA, Fox Morning, and The New York Times. He is a lifelong learner who has travelled all over the world studying the cultures, nutrition and lifestyles of people who live long in a natural state of health and vigor. In this wide-ranging conversation, listeners will walk away with information they can start using today to: - immediately improve their personal ‘health span’ - the length of time we live well and free of disease - through simple changes in nutrition, movement, inflammation reduction, supplementation, and mind-body practices. - identify the habits accelerating aging and replace them with routines that support vitality and quality of life. - learn about the fundamental 4 Pillars of Health and Longevity. - discover why plant-based nutrition is hands down the most effective way to reduce and reverse inflammation, the main cause of chronic disease in the body. - explore how plant-based eating has moved on from the avocado and alfalfa sprout sandwiches to incredibly delicious and surprisingly tasty gourmet meals. - learn the health and longevity benefits of practicing gratitude on an everyday basis. Ron’s website: https://www.longevityvisa.com/ Calculate your longevity score: https://www.longevityvisa.com/longevity-score Ron’s book: The Longevity Visa Connect w/ Kyle & Candace: Candace Burch: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠YourHormoneBalance.com⁠⁠⁠⁠⁠⁠⁠⁠ ⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠ Kyle McAvoy: ⁠⁠⁠ ⁠⁠ ⁠[email protected]⁠⁠⁠⁠⁠⁠

Kyle and Candace share their take on all the news that grabbed their attention this week, from running out of hormone patches, the hazards of sitting, to “Endometriosis the Musical” and The 82 year-old ‘Jump Rope Queen’ of Beverly Hills!  - What to Do if Your Estrogen Patch Is Out of Stock The list of hormone patches in short supply doubled this July due to increased demand in the wake of the FDA removal of the black box warning. K & C discuss a few workarounds that can help you continue treatment - from cutting your patches in half to switching to a topical form of estrogen therapy that’s not in short supply. Always consult with your provider before making any changes. - Why Sitting All Day is Terrible for Us  Even when you get in a good workout at the start of the day, if the next 8 hours find you unmoving in front of the computer, you could be undoing the benefits of your exercise routine. Kyle explains why getting up and moving your body every hour - even if just for 5 minutes - can make a big difference!  - The 82-Year-Old Jump Rope Queen of Beverly Hills  Annie Judis currently holds the Guinness World Record for oldest competitive rope skipper. She now considers it her life’s purpose to defy people’s expectations of what their bodies can do - and look like - into their 80s and beyond. With 187,000 Instagram followers, her message about the benefits of jumping rope - from bone, muscle and heart strengthening to coordination, balance, and better moods - it’s clear women of all ages are listening.  - Most ‘Ovarian Cancer’ Isn’t. And That Fact Can Save Lives Evidently, nearly all ovarian cancers are actually cancers of the fallopian tubes - and removing them can reduce the risk by nearly 80%! Most women haven’t a clue or their doctor never mentioned it, so the American Cancer Society and the American College of Surgeons are encouraging doctors to offer tube removal at the time of other abdominal surgeries. It’s a simple five-minute operation that can be done at the same time as a hysterectomy, tubal ligation, etc. That’s news we can use!   - Endometriosis can be difficult to diagnose, but a saliva test holds new promise! - Endometriosis: The Musical  Don’t miss this funny and fiercely cathartic show from the Edinburgh Fringe 2026, following one woman's quest to get someone - anyone - to take her pain seriously.  Connect w/ Kyle & Candace:  Candace Burch: YourHormoneBalance.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠ [email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠  Kyle McAvoy: ⁠ [email protected]

Dr. Vandana Arcot Arcot has spent over 17 years working across global healthcare and philanthropy, often behind the scenes with some of the world’s most vulnerable communities. But after two close female friends in the Middle East were recently killed for speaking their opinions online, she made the decision to make her voice public. As she puts it, “My silence protects no one, and inspires even fewer.” Dr. Arcot is a Physician, Philanthropist, Global Public Health Leader, and Founder of KOMSELJ, a strategy firm focused on advancing women’s health and empowerment around the world. She has partnered with organizations like the United Nations and UNICEF to strengthen reproductive health, nutrition, HIV care, WASH (Water, Sanitation, and Hygiene),  and girls’ education across 13+ countries. She is also the founder of VUND, a fragrance and home décor company that has established 35 bee farms across the United States, rescuing over 1,300 hives and uplifting 120 bee farmers, 79% of whom are women, and primarily women of color. Join our conversation with Dr. Arcot, raised in India by a supportive family, who realized early on that she wanted to work in the world of women’s health and soon learned how to make a bigger impact beyond her own country. Here are a few links to the work that she has done: https://drvandanaarcot.substack.com/p/the-red-thread-a-love-letter-to-every  https://drvandanaarcot.substack.com/p/its-probably-just-anxiety-a-clinical  https://drvandanaarcot.substack.com/p/the-situationship-cortisol-perimenopause  We live in a world full of chaos, confusion, conflicts and constant overload. Dr. Arcot offers women a place to feel heard, supported and in turn, empowered. Take off your shoes, put your feet up, grab a cup of tea and listen. You will be glad that you did. Connect w/ Kyle & Candace: Candace Burch: YourHormoneBalance.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ [email protected]⁠⁠⁠⁠⁠⁠⁠⁠ Kyle McAvoy: [email protected]⁠⁠⁠⁠⁠⁠⁠

It's time for another monthly riff! Join Candace and Kyle as they share the ideas, discoveries, headlines, and conversations that sparked their curiosity this month. From healthy aging and women's health advocacy to favorite entertainment picks and practical wellness tips, this episode is packed with thoughtful insights and plenty of inspiration. In this episode, we discuss:  - An inspiring interview with retired OB-GYN Dr. Art Ulene, whom many listeners may remember as the TODAY show's medical advisor for 21 years. Now approaching his 90th birthday, Art is preparing to summit Mt. Kilimanjaro for the THIRD time! - Ever heard of the vibrating belt? Originally studied by NASA as a way to help astronauts maintain muscle and bone health in zero gravity, vibration therapy may hold promise for the more than 40 million Americans over age 50 living with osteopenia.   - Strength & Power: the difference between the two synergies and how to maintain both as we age.  - Wellbeing at Work: The Fuchsia Tent, dedicated to helping organizations retain female leaders in menopause. - Why Melinda French Gates believes women need a "menopause revolution" and how her organization, Pivotal, is investing millions into awareness, education, research, medical training, and treatment options for women navigating menopause. Read more HERE! - Kyle's current favorite streaming series, The Other Bennet Sister - a Regency-era love story that Jane Austen fans won't want to miss. - Candace's go-to remedy for seasonal allergy relief: Eyebright herbal eye drops for swollen, itchy eyes.  - Last but not least, a quote from Liza Minelli on turning 80: “At 80 the noise fades and the music gets clearer. I’ve had a life in front of audiences, under lights, through triumph and heartbreak. What’s left is joy. Real joy. The kind you don’t chase. You recognize it. You hold it and you say thank you.” Connect w/ Kyle & Candace: Candace Burch: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YourHormoneBalance.com⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ ⁠⁠ [email protected]⁠⁠⁠⁠⁠⁠⁠  Kyle McAvoy: ⁠⁠⁠ ⁠⁠ [email protected]⁠⁠⁠⁠⁠⁠

If there is one topic that almost ALL women have dealt with at least once - and probably a gazillion times throughout their lives - it’s their weight. Today, we’re thrilled to interview Morgana Lakatos-Hayward, a former two-time world champion Latin dancer who struggled for years with her own weight issues, body dysmorphia, and burnout. Through her personal journey to regain hormone balance and health, Morgana discovered strategies that now help other women achieve their own goals of a healthy, balanced weight and lifestyle. As the founder of This Isn’t a Diet, author of Read This When You’re Done Dieting, and host of the podcast Listen to This When You’re Done Dieting, she joins the hosts of Women Talking Frankly to explore how reclaiming a healthy diet can bring an end to the constant weight struggles so many women face. This fascinating interview covers topics such as: - A dancer from the age of 3, Morgana suddenly found herself facing weight gain in her late teens. - Her many attempts at weight loss - including starvation diets, intense exercise routines, the Keto diet, and more - failed, leaving her feeling defeated and depressed. - How discovering that many of her struggles were linked to hormone imbalances led her down a years-long path of detoxing and self-education. - The personal eating and exercise plan that ultimately transformed her health, helped her maintain a healthy weight, and now enables her to help other women do the same. - Some of Morgana’s favorite “hacks,” such as drinking a tablespoon of apple cider vinegar in water before meals, that may help you achieve and maintain a healthy weight. - Morgana’s advice on how much protein (yes, it really does matter), healthy fats, and carbohydrates you should be consuming regularly. - Why Morgana avoids using the word “diet,” prefers the concept of “food freedom,” and encourages women to learn how to listen to their own bodies. - Additional practical hacks, including making your own yogurt and creating resistant carbs. Morgana is offering our listeners a 30% discount on her 60-Day Shed Course. Go to www.thisisntadiet.com and mention “podcast” to get more information and claim your discount! Also watch Morgana in this fun video showcasing her incredible talent as an amazing and beautiful dancer: https://www.youtube.com/watch?v=3b_wzsCN2j0 Connect w/ Kyle & Candace: Candace Burch: ⁠⁠⁠⁠⁠⁠⁠ YourHormoneBalance.com⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ ⁠ [email protected]⁠⁠⁠⁠⁠⁠  Kyle McAvoy: ⁠⁠⁠ ⁠ [email protected]⁠⁠⁠⁠⁠

In keeping with our commitment to stay informed about the news that matters to us - and in turn, the things that matter to YOU - we’re back with another one-on-one conversation, just the two of us. In this episode, we break down several timely and important health topics affecting women today, including: News Burst: PCOS Is Being Renamed We discuss the recent shift from PCOS (Polycystic Ovary Syndrome) to the newly proposed term PMOS (Polymetabolic Ovarian Syndrome) and why this change matters. For decades, PCOS diagnoses relied on meeting two out of three criteria, often leading to confusion and inconsistent diagnoses. The updated terminology aims to better reflect the broad metabolic and endocrine effects of this condition — not just its impact on the ovaries. Did you know this condition affects more than 10% of women worldwide? We unpack what women need to know about the evolving understanding of this common disorder. How Much Protein Do Women Really Need? Protein recommendations for women are changing — and many experts now believe women need significantly more than previously thought. We discuss: - New federal dietary guideline recommendations - Why protein matters for metabolism, muscle maintenance, and healthy aging - How much protein women should actually aim for each day - Why women over 65, active women, and women on weight-loss medications may need even more We also cover practical ways to increase protein intake, including: - High-quality animal and plant-based protein sources - Protein powders and how to use them - Why spreading protein intake throughout the day matters - Essential amino acids and their role in maintaining lean muscle Healthy Sweeteners: What’s Actually Safe? If you’re trying to cut back on sugar or unhealthy carbs but still want to enjoy a little sweetness in your coffee, tea, or desserts, this segment is for you. We review some of the most common artificial sweeteners and discuss concerns linked to: - Aspartame - Sucralose - Erythritol Then we explore safer alternatives and their pros and cons, including: - Stevia - Monk fruit - Raw honey - Real maple syrup - Blackstrap molasses - Date sugar - Coconut sugar We also discuss: - Blood sugar impact - Nutritional benefits - Gut health considerations - Tips for reading labels and choosing better options Last but not least Candace and Kyle share favorite summer books, shows, podcasts and recipes, such as: - Gift From the Sea by Ann Morrow Lindbergh - Leave a Cheater, Gain a Life by Tracy Schorn - The Daily Podcast: Sites Unseen (what’s Revealed by Traveling with the Blind) - Summer Watermelon Gazpacho (easy recipe!) Kyle’s Favorite show: Shrinking on Apple TV Candace’s Favorite Show: Riot Women on Brit Box Connect w/ Kyle & Candace: Candace Burch: ⁠⁠⁠⁠⁠⁠ YourHormoneBalance.com⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ [email protected]⁠⁠⁠⁠⁠  Kyle McAvoy: ⁠⁠⁠ [email protected]⁠⁠⁠⁠

The conversation around healthy aging is evolving in exciting ways! In this interview, WTF talks with longevity physician, Dr. Jennifer Timmons, MD, founder & medical director of Timmons Wellness, a concierge medical practice focused on helping people stay vibrant, energetic, and independent as they age. Dr. Timmons is especially interested in menopause and aging over time.   Here’s a sampling of our eye-opening discussion about how lifestyle, nutrition, hormones, and daily habits work together to shape long-term health:  - What is HEALTH SPAN - not just adding years to life, but adding life to those years? - Are the health behaviors of people living in global Blue Zones still the gold standard for longevity, and what does it really mean to age well? - What is the best way to eat for metabolic health, including how much protein we should be eating each day? - What are the best forms of exercise for living longer and stronger? - How essential is 7–8 hours of sleep to health span - and can short sleepers or those who rely on sleep medications still achieve longevity? - Which lifestyle changes make the biggest impact on health span? - Which supplements and therapies have the strongest evidence-based support for longevity, and why are peptides all the rage? - What are the biggest risks to long-term health - and the top 3 things to focus on in the next year to improve quality of life and increase the odds of living longer? Resources: Visit Dr. Timmons at https://timmonswellnessmd.com/  Magnesium Options (sleep, recovery, nervous system support): BIOoptimizers Find Dr. Jennifer Timmons--Timmons Wellness on us.fullscript.com - Fullscript is an online supplement marketplace where you can get trusted brands and 10% retail price. Check out the supplement bundles she lists, particularly the “Female Hormone Health” bundle or the “Foundational Health” bundle.  Connect w/ Kyle & Candace: Candace Burch: ⁠⁠⁠⁠⁠⁠YourHormoneBalance.com⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠ [email protected]⁠⁠⁠⁠⁠  Kyle McAvoy: ⁠⁠⁠[email protected]⁠⁠⁠⁠

Too often, we live by the mindset of “if it ain’t broke, don’t fix it” - especially when it comes to our health. But waiting for symptoms can come with serious consequences. Join Kyle & Candace this week for another one-on-one conversation as they unpack the silent threat of hypertension, share practical blood sugar hacks, and more. They dive into hypertension: - How to screen for hypertension (high blood pressure), a major silent health risk - Why the guidelines changed from >140/90 to >130/80 in 2017 - and why many people may be at risk without knowing it - Updated 2025 guidance now aims for 120/80 when possible - The risks of untreated hypertension - How to prevent it through lifestyle changes - Foods that help - it's not just about sodium - Treatment options to consider They also cover: - Good carbs to GREAT carbs: How to create resistant starches to lower blood sugar impact from foods like potatoes, grains, and legumes - Glucose-lowering hacks: Including how apple cider vinegar before meals may help blood sugar response - Mother’s Day is coming: let’s remember to honor ALL friends who mother others, whether it be children, pets, favorite organizations or even their friends. And DON'T FORGET TO MOTHER YOURSELF!! Make the lifestyle changes that you know you need to do so that you can achieve longevity and a fuller health and lifespan. See you in May for our next episode with a longevity expert, then in June where our guest will share how to eat healthfully without being “on a diet.” Thank you for listening & don’t forget to review our podcast and send us suggestions for future episodes! Connect w/ Kyle & Candace: Candace Burch: ⁠⁠⁠⁠⁠YourHormoneBalance.com⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠ Kyle McAvoy: ⁠⁠[email protected]⁠⁠⁠

In this episode, Kyle & Candace sit down with Toni Filipone, international grief expert, author, speaker, and the founder of Master Grief. Toni is a leader in personal development, working alongside Tony Robbins for over three decades. Today she teaches people in over 82 countries how to understand grief, manage emotions, and rebuild their lives. During this inspiring conversation with Toni, she shares her own personal story of grief when three years ago, she lost her partner to suicide. Alongside this touching story, she shares her expert insights and advice, some of which include: - Why anxiety prescriptions and talk therapy are more mainstream, but grief is different - A walk through the facets of grief, what it looks like, & how to cope - How loss can shatter your identity - not just when someone dies, but any unwanted loss - Grieving everyday traumas - how to cope with all the bad news out there - Why we don’t like talking about death or loss - How do you grieve? - Confessions of a grief expert - Changing how the world understands grief Recommended Books: In the Trenches: A Coach's Walk Through Grief by Toni Filipone Finding Meaning: The Sixth Stage of Grief by David Kessler Connect w/ Toni: Website: https://mastergrief.com/  TikTok: https://www.tiktok.com/@tiktoktoni75 Past Speaking: Media Reel Connect w/ Kyle & Candace:  Candace Burch:  ⁠⁠⁠⁠YourHormoneBalance.com⁠⁠⁠⁠ ⁠⁠⁠⁠[email protected]⁠⁠⁠  Kyle McAvoy:  ⁠[email protected]⁠⁠

This week, Kyle and Candace leap into the breach and explain their decision to pull a previously recorded episode with the CEO and Medical director of a high end medi-spa consortium.  Early into the interview, we found ourselves at odds with our guests, whose approach to hormone therapy sounded more about what’s good for business than what’s best for patients. The unfortunate reality is that many of these medi-spas that women are flocking to for a quick hormone fix are offering one-size-fits all hormone treatments without first testing hormone levels! It is our experience that prescribing without testing is just not good enough. Nor is it safe. We call it what it is - Bad practice. So, in good faith we are steering away from what does not serve women and in the direction of education and informed, SAFE hormone care. To that end we’ve put together WTF’s Key Questions to Ask when embarking on any course of hormone therapy:  1. What are the symptoms of hormone imbalance? 2. What are the best resources to help me find a reputable hormone provider? 3. What are some things that I can read to educate myself? 4. What are the questions that I should have ready to ask the provider to make sure he/she is a good fit? [REMEMBER: the provider works for YOU, not vice versa: the relationship should be collaborative; you should feel HEARD not talked down to] 5. What information should I bring with me to my first appointment? 6. What type of hormone testing should I expect to have done (blood, saliva, dried urine)? 7. What is the process I can expect to go through? 8. How long could it take to get hormones balanced, and to  ‘feel like myself’ again’? 9. Typical monthly costs of treatment? (Take insurance? HSA?) 10. What are the risks/benefits of treatment? 11. What are the risks of NOT pursuing hormone balance? Find a Hormone Savvy Provider: Institute of Functional Medicine ZRT Lab, Find a Provider The ZRT Blog Dr. Aviva Romm blog Books We Recommend: Hormone Intelligence by Dr. Aviva Romm A holistic guide to understanding and balancing hormones at any age. Before the Change: Taking Charge of Your Perimenopause by Ann Louise Gittleman Covers stress, sex hormones, thyroid, and cortisol—useful baseline for women across the hormonal spectrum. Is This Normal? by Dr. Jolene Brighten Answers to common questions about sexual wellness and hormonal health. The Hormone Cure by Dr. Sara Gottfried Covers stress, sex hormones, thyroid, and cortisol—useful for women across the hormonal spectrum. WomanCode by Alisa Vitti Introduces cycle syncing for hormonal balance and fertility. In the FLO by Alisa Vitti Focuses on optimizing productivity and energy through cycle syncing. Connect w/ Kyle & Candace:  Candace Burch:  ⁠⁠⁠YourHormoneBalance.com⁠⁠⁠ ⁠⁠⁠[email protected]⁠⁠  Kyle McAvoy:  [email protected]⁠

Join us for a special bonus episode as Kyle and Candace dig into a plethora of topics that women are wondering about! ~ Quick recap of our Valentine’s Day podcast on women and libido + important takeaways ~ How social connection keeps emerging as a pivotal factor in longevity and healthspan ~ Some of the hosts' favorite podcasts that they’re listening to ~ How to keep our brains healthy as we age: Think ‘be SWEET to your brain’ S = Sleep W = Water E = Exercise (physical, mental, social) E = Eat healthy diet T = Time: this takes time Keeping your brain healthy is a lifelong endeavor! READ: Brainwaves: How does a brain stay healthy? ~ Do women really need more sleep than men? Or are other factors at play here?  READ: Do Women Need More Sleep Than Men? ~ An overlooked RX for happiness: take the “Creativity Challenge”. You don’t need to be an artist to be artistic. What are some of the ways that you can be more creative?  READ: An Overlooked Prescription for Happiness ~ Favorite new TV show: the Riot Women on Britbox. The show follows a group of peri and post menopausal women in the UK who join together and form a punk rock band. It’s funny & kind, you’ll laugh out loud and shed a few tears - don’t miss this one! READ: ‘Riot Women’ Review: Women of a Certain Rage ~ Favorite recipes: remember ‘Zoodles’? Kyle talks about fun ways to incorporate them into your weekly meal planning. RECIPE: Zucchini ‘Pasta’ Connect w/ Kyle & Candace:  Candace Burch: ⁠⁠⁠YourHormoneBalance.com⁠⁠⁠  ⁠⁠⁠[email protected] Kyle McAvoy: ⁠ [email protected]⁠