Full Transcript Menopause and the Metabolic Shift 0:00 Welcome to day four of the Future of Menopause Summit. 0:03 I'm Laura Frontiero, functional medicine expert and nurse 0:07 practitioner and your co-host for this summit. 0:11 Today we're turning our attention to some of the everyday factors 0:16 that can influence how menopause feels from metabolism, thyroid health 0:21 and dryness to environmental exposures, cellular energy and strength. 0:26 It's a chance to connect the dots and see how these pieces may work together. 0:31 Let's get into today's conversations. 0:34 Today's conversation is for every woman who has looked at her body 0:37 during perimenopause or menopause and thought, 0:40 why does nothing work anymore? 0:42 Because so many women feel like somewhere in midlife, the rules suddenly shifted. 0:47 The same diet that worked in their 30s stopped working 0:50 the same workouts, stopped producing results. 0:54 The weight just started accumulating around your belly. 0:56 Blood sugar gets harder and harder to control. 0:59 Energy drops your muscles can't build them like you used to, and recovery 1:04 slows down and many women 1:06 begin feeling like their metabolism is somehow just off the rails. 1:10 So what if your body isn't malfunctioning at all, though? 1:14 What if menopause is creating this crazy metabolic shift that most women 1:18 were never properly taught to understand? 1:20 Well, my guest today is one of my most favorite humans on earth, Doctor 1:25 Betty Murray, a pioneer in women's health, functional medicine, 1:28 and menopause research. 1:29 She spent decades helping women understand the deeper metabolic changes 1:33 happening during this transition. 1:35 And she's the founder of the Minerva Project. 1:37 It's a digital health and telemedicine platform 1:40 that is really revolutionizing menopause care for across the United States. 1:44 So welcome to the conversation, Betty. 1:46 Oh, thank. You for having me, Laura. 1:48 You're one of my favorite people. 1:49 I know. It's likewise, we're going to have a good conversation here. 1:52 So what makes this conversation so important 1:54 today is that menopause affects far more than hormones alone, right? 1:57 It impacts mitochondria, energy production, insulin sensitivity, 2:01 inflammation, muscle metabolism, body composition, brain health, and long 2:07 term disease risk, which I know you have a soapbox about that. 2:09 And so many of these symptoms begin influencing 2:12 each other all at the same time. 2:14 So today we're going to talk about why metabolism changes so dramatically 2:17 during menopause, why women can do everything 2:20 they're told to do and still struggle with insulin resistance and weight gain. 2:24 And what's really happening with all that belly 2:26 fat inflammation and how protein, muscle and blood sugar regulation 2:30 change in midlife, and most importantly, how women can support these shifts without 2:35 becoming restrictive and overwhelmed and totally obsessive about it. 2:39 So I think this conversation is going to help 2:40 so many women finally understand that what they're experiencing is real, it's 2:45 physiological, and it's something they can absolutely learn to work with 2:48 instead of fighting against. 2:49 Amen. Right. Amen. 2:52 Okay, so let's do it. 2:55 No. Here we go. 2:56 Okay. 2:56 You have my full permission to full rant if you need to. 3:00 Okay. 3:01 You just let it out on. 3:03 People are going to love this talk. 3:04 So how does a woman's metabolism begin 3:08 to change as she moves from perimenopause to menopause? 3:11 And are there distinct metabolic stages or shifts happening 3:14 throughout that journey that women should understand? 3:19 All right. 3:19 So what I'm going to do is I'm going to start from the outside in okay. 3:23 So we're going to start in outside in meaning talking about the human body. 3:26 So the first thing we have to understand is that estrogen especially estrogen 3:30 but estrogen testosterone progesterone has receptors all over the body. 3:35 They are not exclusively fertility hormones affecting the ovaries. 3:39 Right. 3:40 Just happens to be where they're produced. 3:41 That's so the reality is is, is any changes 3:44 to your hormonal mechanism affect every single part of the body? 3:49 So, Harry, menopause, menopause. 3:52 And even, you know, for the women that might be going through fertility 3:55 journey, having babies, not having babies, getting on birth control, 3:59 all of those things that alter your hormonal patterns and even ourselves 4:04 each, each and every month has an impact on every single cell in your body, right? 4:09 So every single cell in your body has a receptor for estrogen except for two 4:13 a red blood cell. 4:14 So your red blood cells circulating around 4:16 do not have receptors for F and one single type of brain cell. 4:19 All the other brain cells has receptors. Right. 4:22 So you can imagine if my estrogen levels are balanced and ideal, everything's 4:27 humming along. 4:27 What happens when that bottoms out to zero? Right. 4:30 Every single cell has to answer. 4:32 So let's start with the big parts of the body. 4:34 What happens? 4:35 So when we start to lose estrogen going through perimenopause and menopause. 4:39 And I'll jump back to testosterone and progesterone. 4:42 But is a primary player when we're really looking at metabolism
How Estrogen Loss Affects the Whole Body 4:45 is we start to see changes in skin collagen production. 4:49 Right. So gets lax gets gets flabby. 4:52 We lose collagen production which helps kind of hold everything structural. 4:56 The joints, the muscles, the ligaments, the tendons, the Bursa, 5:01 which is the sock around your joints loses lubrication. 5:05 Things get dried up. Less collagen production. 5:07 So they don't repair like they used to. 5:10 Rose and shoulder menopausal women. 5:12 Right? Tendinitis. 5:14 Right. Tendinitis in your hips. 5:15 How many women go? I can't lay on my side anymore. 5:18 Right. Tendinitis. 5:19 Especially in the hip joints. 5:21 So so that then you get to your muscles, right. 5:24 Your other big parts of your body, your muscles are estrogen sensitive 5:28 along with being testosterone sensitive. 5:29 And even progesterone has an impact. 5:31 But but particularly when we look at the muscles, the muscles is your are 5:36 your greatest form of glucose distribution and utilization, right? 5:40 So your blood sugar and your body fat, it 5:43 your big muscles, the stuff that moves you, your legs, your butt, your hips, its. 5:47 Glutes. Your glutes. Work on those glutes. 5:49 They jump on the trunk. You know, the junk in the trunk, right? 5:52 All of those muscles are the biggest user of your fuel, right? 5:56 So this is the stuff that you eat and into sugar or into fat. 5:59 And then we use it. 6:00 The brain is the second one. Right. 6:03 Well they have receptors for estrogen. 6:04 So we start losing receptors. 6:06 The muscle cells themselves aren't able to use glucose efficiently. 6:10 They are able to use fat efficiently. Right. 6:13 Our fat cells our fat cells become more inflamed. 6:17 So our fat cells everybody thinks of fat is like this storage depot, right? 6:20 It just melts up. 6:22 But the reality is, is our biggest endocrine organ 6:25 producing hormones and other things is our fat. 6:28 And our fat is the biggest driver of inflammation. 6:31 So when you hear things like cytokines and inflammatory cascade, 6:35 or you might even hear things like interleukin six and that all 6:39 of those, the majority of those things are all being made by your fat cells. 6:43 When our estrogen levels decline, the fat cells become pissed off 6:48 and they can pump out angry, angry messengers. 6:51 And all that does is raise 6:52 our inflammation and also makes us insulin resistant at the fat cells. 6:56 Right. 6:57 And so as we move, start moving inside the body, 7:00 the nerves that go all over your body, that nerve and tell like your fat cells, 7:05 like the jiggly bits on the outside of your butt, hips and thighs and abdomen. 7:09 The jiggly bits. 7:10 We all have them. We all have them. We hate them. 7:12 But you know what? 7:13 The jiggly bits don't cause this risk for death and dying. 7:16 The abdominal fat does, right? 7:18 So but we have nerves that go into those fat cells and they sort of, 7:22 you know, vibrate and, and pump out a bunch of hormones and, 7:26 and neurotransmitters like epinephrine. 7:29 And those mechanisms come to a stop. Right. 7:32 So the nerves that think of it, this is, this is a visual. 7:35 It's not exactly right, but it's close enough. 7:37 Liquefy the fat so it can get pumped out into the bloodstream 7:40 so epinephrine can pick it up and take it to your muscle tissues. 7:43 That no longer happens. 7:44 It becomes first on last off. Right. 7:48 Because all of those mechanisms just in the big body 7:51 parts are sensitive, particularly to estrogen, testosterone, 7:55 ultimately to but very much sensitive to estrogen. 7:59 You hit perimenopause and you're doing this and estrogen starts declining. 8:04 All of a sudden, the diet that you have, the exercise that used to work or saying, 8:09 okay, I can go on vacation, pound it for two weeks 8:13 and do whatever I want, come back 8 pounds heavier, and then I just eat 8:17 really well or diet for 2 to 3 hours off no longer works. 8:21 And even if you're being really diligent and doing all the things that used to work 8:25 don't work, right. So that's the big parts. 8:27 Now let's start moving inside. Right. 8:29 So we've already identified or fat is insulin resistant 8:32 and it's pumping out all these inflammatory cytokines. 8:35 Those messengers then make all of the cells 8:38 everywhere else insulin resistant and inflamed. 8:42 And they no longer listen to their messaging. Right. 8:45 And now we gain weight. Right. 8:47 But that weight gain becomes visceral, right. 8:49 So we get weight gain in the abdomen underneath the muscle. 8:52 That's dangerous. 8:52 That's why all of a sudden your waist expands. 8:54 You're like, why is my waist getting bigger? 8:57 I don't understand because it's actually fat going underneath the muscle. 9:00 Right. 9:01 And that visceral fat is a well-known phenomenon, 9:05 exclusive and integrated to menopause, that we already know. 9:10 We have clinical trials, right? 9:11 We have studies looking at women eating less, 9:15 exercising more, and not seeing a damn bit of change. 9:18 So when your trainer says that, you can just go 9:20 get the receipts from online and show them that 9:23 what works for their 20 year old people don't work for you, right? 9:26 Doesn't mean it doesn't work. 9:27 We just need a new we need a new treatment right now. 9:31 All your cells in your body, particularly muscle cells, brain, 9:34 everything in your body, for the most part, 9:36 except for a few types of cells, have mitochondria, right. 9:39 And your mitochondria is your powerhouse. 9:41 But it does a bunch of other things. 9:43 But your mitochondria are estrogen sensitive, right? 9:46 So all the way down to the signaling that happens inside the powerhouse itself, 9:51 but along the membranes and everywhere else, estrogen helps the transport 9:56 of glucose both directly and passively into the powerhouse mitochondria. 10:02 Because we have two ways to move it in, we can move it in kind of passively, 10:05 and it sort of uses think of it as like losing its way through the doorway. 10:08 Yeah. And then you and then you can do jet fuel. Right. 10:10 And you can pump it into the doorway very quickly because you need it. Right. 10:13 Those are both estrogen sensitive. Right. 10:16 Fat cells dump out the fat again. 10:18 That's running slower. But we have a little bit that it can get to. 10:21 The it can get to the cell wall but can't get through right. 10:25 And so fat becomes less capable of being used as fuel. 10:28 So here's the other thing that happens that nobody really talks about our bodies. 10:33 So if I can't burn sugar very well and I'm insulin resistant, 10:36 I'm going to make a lot less energy, right? 10:38 If I can't burn fat when I'm not eating, like at night while I'm sleeping. 10:44 Not my game weight, right? 10:45 I should be burning fat, right? Right. 10:48 But I'm not right. 10:50 So when you go to bed, you have a couple hours worth of glycogen 10:54 that's hanging out in your muscle tissues, hanging out in your liver glucose. 10:57 People tell people what glycogen is. 10:59 So glycogen is your storage for your glucose right. 11:01 So that's how you store it in your muscle tissues. 11:03 So that's kind of like a data bank. We don't have a lot of that. 11:06 We have a lot of fat. Right. 11:08 We have even even somebody who's pretty lean has a fair amount of body 11:11 fat that we can burn over time. Right. 11:13 The daylight and glucose stores are fairly short. 11:16 So overnight, 11:17 if we're sleeping well, eventually our blood sugar levels are going to come down. 11:21 We're going to use up what we've got available. 11:23 And then what should happen is we should shift 11:25 kind of like it changing from a hybrid car. 11:28 I shifted from gas. 11:30 I'm going to shift electric, okay. 11:32 And at that moment, we should be taking fat 11:36 and moving into the cells to burn. 11:39 But that's not what happens, right? 11:42 Because glucose isn't getting burned very well and fat isn't getting burned. 11:45 So what we also see 11:47 is the protein structure, whether it's the protein that you ate, 11:51 the special amino acids that you might be taking, 11:55 or the protein that makes up your muscle tissue and organs and other things 11:59 your body goes in, strips a little bit of that off, 12:02 sends it to the liver, goes through a process called gluconeogenesis. 12:06 This is what keeps us alive. 12:07 If we can't eat for a couple of days and it makes glucose out of non 12:12 glucose or non carbohydrate sources, and its favorite source is proteins. 12:16 Amino acids. 12:17 And the vast majority of your amino acids are glucose 12:20 meaning that your body can shift it and make glucose like that. 12:23 So it's in your muscle. Yes. 12:25 Yeah it's in your muscle. 12:26 So let's say you have 5 pounds of muscle, but you've been fasting 12:30 and you can't sleep very well. 12:31 You're insulin resistant not being able to burn fat. 12:34 How long does it take to strip some of that muscle away 12:37 and take it down to 4 pounds of muscle, because the body is using that muscle 12:40 tissue as fuel at night to sleep, to keep your blood sugar stable 12:46 so you can stay asleep, right, and recover and keep running the engine. 12:50 So gluconeogenesis is our bodies way 12:53 to make sure that we can continue to survive with no fuel. 12:57 Right. And our body shifts back and forth. 12:59 So here's the crazy thing that no one ever talked about. 13:02 I'm talking about this for like a decade. 13:04 This is normal. 13:05 Gluconeogenesis is completely normal. 13:07 Our body needs to be able to do it. 13:08 But as we get older 13:11 and we become insulin resistant and all those other things, 13:14 our body preferentially does that all the time. 13:18 So the other thing is, depending on how you eat your protein, 13:22 the vast majority of your protein that you're taking in, that you're 13:25 thinking you're going to build muscle may not be doing that at all. 13:28 I'll give you really good example. 13:29 There was a really great study that came out. 13:31 I think it was either at the end of 2024 or 2025, and they were looking at 13:35 muscle protein synthesis. 13:36 So that's the ability for the body to build muscle based off of dietary intake. 13:41 Right. Proteins are the primary fuel to do that. 13:44 You must have proteins to do that or you can't do it. 13:48 Young people are really efficient. 13:49 So if you give them ten grams of protein, 15 here, five here or 20 here, 13:55 the body will go cool. I'm going to take most of that muscle out of it. 13:57 I'll use a little bit to make glucose. 13:59 Well they literally you know, 14:01 they were, you know, controlled trials in older individuals. 14:05 What they found is if you did 10 to 20 here, 20 there, 14:09 ten here, 15 here, the vast majority of it went to gluconeogenesis. 14:13 So that means the two eggs that you had at breakfast, 14:15 the cops glucose instead of proteins to be used for muscle, 14:19 the 5 or 15 gram that you had in a protein bar, 14:24 you know, for lunch instead of having lunch or whatever 14:26 it is you're doing, doesn't get made into protein, right? 14:30 And then made into muscle like that protein. 14:33 I should say that correctly. 14:34 That protein doesn't get used to synthesize muscle. 14:36 And that is amplified in a woman who has lost the sensitivity to insulin 14:41 and also estrogen, because estrogen plays a really significant role in that. 14:46 Testosterone can help because obviously it helps with muscle building. 14:49 But estrogen is a huge player for women. 14:52 So if you take all of that and you go, 14:54 okay, I'm a woman, my powerhouse can't use the fuel. 14:58 Whether it's electric or Gaspar efficiently, my muscles aren't using it
Why Weight Gain and Insulin Resistance Increase 15:02 very well because the powerhouses inside them aren't using it very well. 15:06 The things that turn on fat burning 15:08 and all the fat cells aren't really sending the messages. 15:11 And then at the end of the day, when I do eat, I may be eating in 15:15 such a way that I'm not using the protein to make muscle. 15:18 I'm actually using it to make sugar. 15:20 And what's crazy? 15:21 And the other thing 15:22 that no one ever talks about is people that have been overweight for a long time. 15:26 Right. 15:26 So I've spent probably from about 40, from about 39 to 15:30 about 48 fighting with my perimenopausal body. 15:34 This is the reason why 15:34 this is so personal to me, because I had been a bodybuilder, right? 15:39 And all of a sudden I was like packed on the pounds like nobody's. 15:41 I am a nutrition professional. 15:43 I have way too many degrees in that arena. 15:45 And I was like, if I can't figure this out, no one can. 15:47 And to be honest, I wouldn't even talk about weight loss 15:50 because I was like, well, obviously during that I was like, 15:52 I can't, I can't figure out what's going on. 15:54 I don't know what's going on with me, and nobody else could figure it out. 15:57 This is what. I did. 15:58 Oh, Betty, you should just stop eating so much, though. 16:01 I heard that. Eat like a bird. You should recognize. 16:03 You should. 16:04 You should lift weights and just eat less. 16:06 Betty. Yeah. 16:07 I heard all. Of that. 16:08 You obviously have a food problem. 16:11 You're eating more than you're out. A lot of that. 16:13 You're not telling the truth, Betty. You're. 16:16 You're telling me this is what you're eating, 16:18 but there's just no possible way, because it's simple math. 16:20 Betty, you're eating too many calories. 16:22 I'm sorry I'm being, like, so sarcastic right now, but. 16:25 No, it's 100% because people say 16:26 I had other professionals in our arena talk to me like that. 16:29 And I was like, I could run circles around your chemistry. 16:32 Hold on a minute. 16:33 And because it's it's not thermodynamics, 16:37 your body's control of how you burn fuel, 16:40 build things and create things are managed by hormones. 16:44 So think of it this way. 16:46 When you look at like a hurricane going through like Katrina, in order 16:50 for them to start helping the people in, in New Orleans and the area around there, 16:55 they had to restore communication because otherwise none of their 16:57 none of the femur or anybody could help them out. 17:00 Hormones or communication. 17:01 And when you lose them, nothing works anymore. 17:04 And so, you know, so if you're sitting here and you're like, 17:07 that sounds like me, it is. Right. 17:09 But here's 17:10 I want to say the thing about the amino acid thing, 17:12 because this gets missed all the time, 17:13 because people are hearing from very popular authors and people 17:16 that are very well meaning, I just need to eat protein, right? 17:20 Because I hear it all the time. 17:21 I had a woman tell me today, I, I got on my protein and I'm like, oh. 17:25 And and so my next response is and what she's like, well, I'm getting my protein. 17:30 And I'm like, so okay, 17:30 you're pounding chicken and eating cottage cheese or whatever 17:33 it is you're doing, but you don't have any fiber, 17:34 you don't have any vegetables, you don't have all these other things. 17:36 We need those two. Right. 17:39 Well, well-meaning right. 17:40 Is this like, I got to eat protein? Like, as a job? 17:44 It feels like that's something. 17:45 It is. 17:46 It is a job because we aren't good at building protein into muscles anymore. 17:49 Right. 17:50 But the other thing is, 17:51 is if you've been overweight, like I was running into this 17:53 because I was like, okay, I'm eating hardly any cards. 17:55 I'm not allowed to look at anything that looks like 17:57 it might have any carbohydrate in it. 17:59 I'm eating protein, I'm eating lots of vegetables, but, 18:02 you know, vegetables that basically have a zero sum game like leafy things. 18:06 And I can't lose weight and I'm lifting and I'm doing all that. 18:09 I was like, okay, there's got to be something else here 18:11 other than hormones and other stuff. 18:12 Well, if you've been overweight for a while, 18:15 you got to remember the body can convert. Remember I was talking. 18:17 Oh, I'm going to go use protein as the fuel to make sugar. 18:21 Well, if you start looking at the data and look at what we call 18:24 abnormal amino acid metabolism in obese and overweight individuals, right. 18:30 The thin person or even if 18:32 you've been overweight for a little bit, but the longer you've been overweight 18:34 and the more you've been overweight, the more this goes away. 18:36 The person that has been overweight for a long period of time, 18:39 their body shifts and that gluconeogenesis shifts into high gear. 18:44 So it goes, I'm not even going to go to electric car anymore. 18:47 Not even going to drop. 18:48 I'm not going to burn fat anymore because I already know how to do this. 18:51 And it's easy. Yep. Right. 18:52 So the person that might be like, 18:54 hey, I'm doing the 100 to 150g of protein, but I'm gaining weight. 18:58 This might be you. 19:01 Right. 19:02 I know there has to be a solution to this. 19:03 Is there is it time to talk about solution. 19:05 Are we to unpack that. 19:06 Yeah. So there is and a lot of it I went through it myself. 19:09 I was able to get the 35 pounds off that I had gained and I held. 19:12 Already 5 pounds. Betty, you are a little shorty. 19:14 I can't imagine you 35 pounds heavier. 19:16 I had to, I had to buy all new clothes. 19:18 And the crazy thing was, is, is I couldn't get it to move. 19:21 Doing everything. 19:22 I don't care if it was Marc Hyman's book, I don't care if it was whoever it was, 19:27 any functional medicine wizard, whatever I was like, I have done the wizardry, 19:31 I know him, I can call him. 19:32 And it didn't work and I was mad. 19:36 This is literally why I went back for a PhD. 19:38 So I dropped two to, you know, a quarter of $1 million. 19:41 So you don't have to. 19:42 I love it. 19:44 You're one of my favorite people to bring into my community and talk. So. 19:47 All right. So let's hear it. You. 19:48 So there you are, a little tiny five foot Betty. 19:50 I mean, how tall are you? Betty? 19:51 You're so. 19:52 Your girl on five. Three. 19:53 I'm height challenge, but not bad. 19:55 Well, you're still weight. 19:56 You're like much weight. 19:58 All way taller than you broke. 20:00 Yeah, especially next to my husband, who's six four. 20:02 So it's just monstrously funny. Yeah. 20:04 So here's a little five foot three Betty with 35 extra pounds on trying 20:07 every every influencer practitioner, every influencer 20:11 doctor's thing, go back to school, get a PhD in this stuff, figure it out. 20:16 And so how do you get how do you solve it. 20:18 So I. Saw so I don't want people to go God she just jammed us. 20:20 I here's the thing is, most everything 20:24 that we find, whether it's research or whatever, is kind of a bell curve, right? 20:27 So it works for this people. But there's always outliers, right? 20:30 You're right. Outlier I'm an outlier. 20:31 So if you're doing what's famously popular or what so-and-so did 20:36 and it's not working for you, you might be on one side of that bell curve. 20:38 Right? And it's okay just means you're an outlier. 20:41 And so I don't want to trash 20:42 some lots of people get really well doing those things. 20:45 So here's here's what I found. 20:47 So so now I understand all those mechanisms. 20:49 Like I didn't know there was mitochondrial mechanisms at estrogen. 20:52 All of that research is all in cognitive research not in metabolic research. 20:57 You have to start digging in other areas and start synthesizing stuff. 21:00 So once I understood that, I'm like, okay, got it. 21:03 Right. 21:04 So part of part of what I did is very much, you know, changed my exercise. 21:08 So some people are going to hate this. 21:10 I was a weightlifting like crazy person, which is also the reason 21:14 why I just had a hip replacement. But that's another story. 21:16 I love hate lifting. 21:18 I love lifting heavy. 21:20 If I could do that six days a week, that's what I would do 21:22 because it makes me feel super strong. 21:24 I kind of tore up my back in my hip. 21:26 But anyway, I would do that. 21:27 And that used to work for me really well. 21:29 But I wasn't sleeping right. 21:31 So if you are not sleeping, this is your wake up call. 21:34 None of this will work if you can't sleep. 21:37 I had to dial in sleep I that I did that like a job, right? 21:41 That good job. That went. Someone blanketed. 21:44 My protein intake right there. 21:45 If I were to put the two up against each other, 21:47 the sleep is by far more important than your protein. 21:48 Listen in, everybody lean forward and listen in. Yeah. 21:51 So dialing your sleep. I'm not going to. 21:53 You probably heard a lot about sleep and stuff. 21:55 So I'm not going to go through all those things. But you got to sleep. 21:57 Well I mean give them throw like your top three things out there because. 22:00 Yeah. Yeah. 22:01 So remember fat burning happens at night for everybody. 22:04 We don't burn fat during the day because you're eating. 22:06 So you always have a little bit of fuel. So that's got to happen. 22:09 So the big thing that I find with sleep obviously if you are 40 and app hormones. 22:14 Right. 22:14 Because if you can't sleep because you're hot 22:15 five night sweating no progesterone you can't get to sleep. 22:19 You need hormones. 22:20 If there's any message you can get here metabolically we need hormones. 22:24 I mean, we could we could go on a whole like you guys. 22:27 Betty is passionate about this. 22:29 She was fighting for women to have hormones while it was black box warning 22:32 and fighting to help people feel safe about taking hormones. 22:36 Yeah, we know that there's a sex hormone, endocrine, metabolic insulin. 22:41 There's there's a connection there that's always there. 22:44 And when we lose our sex hormones, all of those other hormones 22:48 are never going to operate the same way without them. 22:50 Now, that doesn't mean every single woman absolutely has to have hormones. 22:53 But I think every woman, I don't care if you're 95, deserves to look at it 22:57 for you, especially if you're symptomatic or you've got issues. 23:00 Well, we went through this with my own mom. 23:02 I want to share about this. 23:03 So Betty has worked with my mom, and so I did every kind of 23:07 functional medicine, natural thing I could think of to help her sleep. 23:11 I mean, we did all the sleep supplements and, you know, 23:16 calming and and amino special amino acids and like everything and fine. 23:22 And my mom was of the age where hormones were demonized 23:26 and women were told not to take hormones after menopause. 23:28 So my mom had never taken hormones. 23:31 And here she was, 23:32 I think he started working with my mom when she was about 70, maybe. 23:36 And when you gave her progesterone, 23:38 it was the very first time that she'd slept in decades. 23:42 That was the thing. 23:43 I tried everything and I could not get her to sleep. 23:47 Could not help. 23:48 And then estrogen getting the estrogen to the right amount was like, oh, you know. 23:52 It was. Like, oh my God. Yeah. So this works. 23:54 I mean, I have seen Betty in action with helping my own mother 23:58 get there when I tried everything. 24:00 And I turned to Betty and said, I can't like this. 24:03 We need hormones. 24:04 Yeah. And, you know, and it's. 24:06 And that's a whole nother conversation. 24:07 But when we restore hormones in this time 24:09 period, we're restoring them to physiology. 24:11 We're not trying to make you twine anymore. 24:12 We don't we don't need to have a period. 24:15 But we don't need to have that. 24:16 No, but we need to protect our bones, our brains and our percent. 24:20 Our body. 24:21 Yes. Yes, 100%. 24:22 So when we look at the sleep. 24:24 So having the hormones help your thermostat control 24:27 helps keep this body asleep and put your sleep. 24:30 You know, basically progesterone helps kind of take you to sleep. 24:33 And estrogen can also help keep you asleep and keep the clashes from happening. 24:36 Right. And it also helps cognitively. 24:39 So when you're sleeping is when you burn fat. 24:41 The other thing is is temperature controlling the room right. 24:45 Temperature controlling the room, getting rid of light devices. 24:48 No toys like crap out of the room. 24:51 You know because 24:52 because any of that stimulates your body, keeps you from getting melatonin. 24:56 Yeah. Super dark cold. 24:59 You know, and for a lot of people, it might even be spouse out of the bed
Sleep, Hormones, and Recovery 25:03 if they smell like a freight train. 25:04 Just being honest. 25:06 Because if you've got somebody laying next to you, because that happens a lot, 25:09 where you can't get to sleep or stay asleep because it's it's disruptive. 25:14 So so sleep dial that in now exercise. 25:17 So if I am eating protein like it's a job 25:21 and I'm not getting anywhere, it's highly probable 25:25 we don't have a good way to test. 25:26 Or are you making sugar out of your protein intake? 25:29 We don't have a good way we can check for sham free fatty acids 25:32 and some other things, but it's the timing and all of that's very difficult. 25:35 So we have to just extrapolate. 25:37 This is what's going on. 25:39 So what I tell people is number one, 25:40 our food protein is a goal, but fiber is equally as high. 25:45 And I want that fiber at 30 to 35g a day. 25:48 That's like supplementing level because most people don't eat enough. 25:52 Like then you're eating fiber like it's a job. 25:54 Yeah, yeah, yeah. 25:55 And you work your way up, you don't go there. Here's the thing. 25:58 The one thing that made the difference in the visceral fat of women 26:02 in menopause and perimenopause was fiber and fiber alone. 26:05 We have studies, clinical studies showing that fiber intake. 26:09 Plug or why. 26:13 Whole bunch of 26:13 stuff Halsey sleeps keeps glucose from being mobilized from the gut. 26:17 It also changes your microbiome and makes them make a bunch of things. 26:21 Fiber is really important, right? 26:22 So when I look at food proteins 26:23 important but fibers equally as important along with hydration right. 26:27 Now I know I don't I'm like sitting here going, Laura, you don't eat enough fiber. 26:31 You for sure. 26:32 I have to supplement. 26:33 A lot of times I have a hard time getting it in. 26:34 So I just take a little bit of extra, you know? 26:37 But here's the thing is, 26:38 you cannot take 35g of fiber and not eat it and get the same outcome. 26:42 We also have those studies. 26:44 The data shows that you can you have to have it from fruits 26:48 and vegetables and nuts and seeds, whole whole grains, legumes they all have it. 26:51 But we need a combination from food based. 26:54 And then you can supplement behind it with things like psyllium or, 26:57 you know, your your inner fuel. 26:59 There's all kinds of different ones. 27:00 Your paleo fibers, all of those can help. 27:03 But you can't just go forget it. 27:04 I'm just going down a bunch of bills up. 27:07 Now, here's the thing. 27:08 So here's what I found to be true. 27:10 So exercise right. 27:12 So we're about our bodies not efficient. 27:13 We're not using the right fuel at the right time. 27:15 Weight training is anabolic and it tells your body to build muscle. 27:19 Make it bigger right. 27:20 Make the muscle bigger which is important. Right. 27:22 And make fast twitch muscle 27:23 which makes you easier to like navigate or move quickly. 27:27 Right. We need those because we lose those as we get older. 27:30 However, zone two training 27:33 where you're working out for a longer period of time, 27:36 where the heart rate is up, but you can still sort of talk, right. 27:40 So it's very those people. 27:41 So in order examples of those types of exercises, most. 27:44 Of the time what I have found is you probably need to be on a bike 27:48 elliptical trainer because walking you can't walk fast enough, right? 27:52 Because you'll trip over yarn two feet, 27:54 because it's got to be kind of difficult to talk. 27:56 And most of the time people run at a heart rate that's too high. 27:59 Yeah. 28:00 It's in between most of the people in, like, 28:02 if you're in my age group and the 50 to 55 ish, usually that zone to 28:06 is somewhere between 120 and 134 heart rate. 28:10 Right? Okay. 28:10 For how long? So here's here's the clincher. 28:13 The reason why we do it is it causes mitochondrial biogenesis. 28:17 So it tells your body to make a ton of buying a 28:19 right or powerhouses more mitochondria. 28:23 I mean can I just cold or something. Do I really. 28:25 Clock hunch doesn't do that for women at all. 28:28 I'm choking. I'm totally focused. 28:30 I mean, I mean, come on, can I do a fast can I do do I really have to get out? 28:35 The little sun is like a, like a icing on the cake, but you. 28:38 Really have to go zone to. 28:39 Yeah don't you is really, really important. 28:41 And here's the reason why is if you're if your heart rate's above 28:44 that, you're not burning fat ever. 28:47 You're burning sugar because your heart rate is at a point 28:50 where you're not you don't have enough oxygen. 28:52 You're in an oxygen debt, which means your body is going to use sugar only. 28:55 And if you can't fire away from your powerhouse, if you're operating 29:00 below that, the body also doesn't really have a strong impetus to utilize photo. 29:05 So it's going to go to glycogen and everything else. 29:07 It'll utilize that, but not very well. 29:08 It doesn't do mitogen mitochondrial biogenesis. 29:12 Right. 29:12 So if I'm walking at a 90 heart rate we don't. 29:16 The body goes I don't have to build anymore. 29:17 I don't have to build any more energy making. 29:20 So there's a sweet spot. 29:21 We're looking for the sweet spot okay. 29:23 So so here's you'll hear people, 29:25 you know that like you got to do this five days a week, four days a week. 29:27 Nobody's got that kind of time. 29:29 So when I come. 29:31 On man, you love Betty guys. 29:33 But the reality is, is that this is zone two is a is a time thing. 29:36 It doesn't really help you to do it for ten minutes. 29:38 Like before you start working out or 20 minutes, you need one day a week 29:42 where you do it and the longer you do it, the better. 29:44 So what I did is I got on my bike like day a week. 29:48 I did an hour to two hours. Oh, boy. 29:51 Yeah. Now I worked up to it. Right. 29:53 And you can do you can do intervals in that if you want. 29:55 But who has a bicycle anymore? 29:57 Everybody's got these like, bikes that do the work for you. 30:00 Yeah. No e-bikes, e-bike e-bikes. 30:03 Unless I hold another. 30:04 Peloton, you could do it on a stationary bike 30:07 like my husband doesn't on elliptical trainer. 30:09 I hate those things because they're not built for me. 30:10 They actually hurt my my hip flexors. 30:13 I mean, they cripple me when I get elliptical is terrible. 30:17 And you're not getting ladies, you're not getting any bone building. 30:19 You're not getting impact on you're on elliptical. 30:21 Don't do it. 30:22 You're far better to pound your feet on a treadmill. 30:26 Yeah, yeah, yeah. But this is this is the reason. 30:29 Think of it. 30:29 This is not the greatest form of punishment. 30:31 This is not 30:33 me grinding it out. 30:35 This is metabolic maintenance. 30:37 So what about women who do, like a bar method class or a Pilates class? 30:41 I mean, you get your heart rate up and you're like, you don't want to be talking. 30:44 Is that enough? Or does it really need to be? It's not enough. 30:47 And it's the oxygen intake that's necessary. 30:49 And here's the thing. 30:50 Zone two training like that also reduces your risk of dementia and Alzheimer's 30:54 in the double digits. 30:56 Oh shit. I got to buy an exercise by Parkinson's. 30:58 But all of it I know, I know, but here's the thing. 31:01 Like, here's what I do. 31:02 I get on my bike and I listen to music and I sing along poorly. 31:08 Right? Because that's my other way to tell that I can. 31:10 That I'm not too high, not too low. 31:12 I do do heart rate training. 31:13 So I wear a heart rate monitor so I know I'm there. 31:15 I'll do that once a week. 31:17 I add bar method yoga. 31:19 Those things are great for agility and sync 31:23 band muscles between body parts, right? 31:25 You have a dominant side. They help sort of equal that out. 31:28 They build a little bit muscle, but they're not equal to weight training. 31:31 And then. 31:32 You still wait train to. 31:33 Oh yeah. Yeah three days a week. 31:36 But you go in there, you commit, you get it done and get out. 31:40 You don't need to be in there for an our. 31:42 20 minutes groups. 31:43 I don't answer who gives a shit really. 31:46 Because I don't want flappy arms. 31:48 I want definition right. 31:50 But here's the thing. 31:51 If you do big arm muscles right, if you do big muscle groups, so include. 31:56 Legally quads. 31:57 Girls you know, like squats, hinging movements. 32:01 You know, it's it's better to do a bench press or just push ups than 32:06 do curls because you get your entire body and your core. 32:09 Right. 32:10 And I just 32:12 my thing is 32:12 I even when I was a bodybuilder, I worked my arms like nobody's business. 32:16 And the only time you could see the definition is when I flexed, 32:20 you know, like, hold on a minute. 32:22 You know, like you're like a guy. 32:23 It's I'm just telling you, like, if you're if you're limited on time 32:27 on big muscle groups. 32:28 Yeah. Ladies, you're not going to bulk up. 32:29 You are not going to bulk up. 32:31 It's so hard to do. 32:33 No, I lift with a trainer 2 to 3 days a week and I have no bulk. 32:37 I'm just lanky and lean, and I wish I could get those muscles 32:41 to show up a little bit more, but they're not. 32:43 That's genetics. Like. Yeah. What are your. 32:45 Yeah I have no abdominal genetics. 32:47 There's never going to be a fat going on here. 32:49 You got scared. About skipped on the abdominal genetic. 32:52 You can't get Jack in the trunk. 32:54 I got in a junk in the trunk. 32:55 Even when I was, I had shredded big legs, like dig. 32:59 Yeah, I still had poochie tummy and a booty. 33:01 And I was like, this is it. Thank you. 33:03 J-Lo. Yeah. 33:05 I mean, now all I do is want to work out my booty. 33:07 I don't want, like, flat old lady, but. 33:09 So I work those glutes and it's also helping my blood sugar regulation. 33:13 It's helping. 33:15 It's helping me balance. Okay. 33:16 So we talked about sleep. 33:17 We talked about the type of exercise. 33:20 We can do. 33:20 Some interval like high intensity intervals have its place right. 33:24 Like I sometimes I will at a high intensity interval. 33:26 And I will also do that on my bike. 33:28 So what is a high intensity interval that get your heart rate as high as it can go. 33:32 And so you have to slow down. 33:33 And the best way to do it is the goal is to get your heart rate to the point 33:37 where you feel like you need to slow down in less than a minute, and then move it 33:41 down to less than 10s like all out, right? 33:44 And then blow it down. 33:45 Because what that does is create heart rate variability. 33:48 It's great for the brain, great for mitochondrial function, all of that. 33:53 Get those two things dialed in, get the fiber dialed in, 33:57 then worry about your protein. 33:58 Oh yeah. Fiber. 33:59 Yeah. Sorry. 34:00 So sleep exercise fiber. 34:02 Now we're talking protein. Protein. Right. 34:04 Because here's the thing. 34:05 If you're eating the protein and you're not getting the right 34:07 combination of exercise to get your body to use it 34:11 right, you may very well be making sugar out of it. 34:14 And if you're not sleeping, you are making sugar out of your protein, 34:17 which is your muscles. 34:18 If your body is insulin resistant and you're not exercising and you're 34:22 pounding and 150g of protein, chances are you're not really doing that 34:26 either, right? 34:27 Guys probably can because they have a different metabolic makeup. 34:30 Right? 34:31 There's also a really important thing 34:32 is, if we look at the research that just recently came out looking at like 34:35 GLP use GLP, gypsum, Andrea Govia, all of that. 34:40 We know when women are in perimenopause and menopause, if they're on those drugs 34:44 and they add hormones to it, it's like it's like jet fuel. 34:48 It outperforms because again, estrogen, testosterone, progesterone 34:52 have metabolic effects that improve the outcome of those medications. 34:56 So that's the other thing is if I were to pick between 34:58 oh should I do a GOP or hormones.
Protein, Fiber, Hydration, and Exercise Strategies 35:00 Do hormones because hormones will protect you from dementia 35:04 heart attack stroke, osteoporosis, 35:07 Alzheimer's, dry vagina, all of that. 35:11 I mean, you're not going to be able to pry my estrogen out of my hands. 35:14 There is no way. 35:16 Yeah, yeah. 35:17 I mean, the reality is, is weight loss through whatever 35:20 mechanism and especially a GOP GOP's have indication. 35:23 But those are minor minor peptide molecules 35:27 that talk to different body parts, but they are nowhere close 35:30 to the impact of these sex hormones. 35:32 And if you stack them, if you happen to be on them 35:34 and you stack them, that is like a double whammy. 35:37 Amazing. 35:38 Is there anything else that you're going to talk about eating protein. 35:40 Like what are we. Should we eating. How much when. So. 35:43 So this is one of the things like I was of the mindset I went through one 35:47 of my two masters and one in the time period where it was 35:51 like eat three meals a day and two snacks and have protein at every one of it. 35:55 All heard that. So of course we all picked that up. 35:58 We run with it, 35:58 and then we get into the fasting game where we start doing this with food. 36:02 And here's what the data shows. 36:03 So they did a study looking at younger individuals, older individuals 36:07 eating protein. Right. 36:08 And this is where they young people can just eat protein and make muscle. 36:11 What they found was the first meal that breaks your fast in the morning. 36:15 And the last meal of the day are the most important. 36:18 And if I'm going to eat 110, 120, 150, whatever 36:22 grams, I want to cram as much of that into those two meals. 36:26 And that middle meal doesn't really matter that much. 36:29 Oh wow, you can have it there. 36:31 But the goal, like I tell people, I'm like 50. 36:34 We want 50 in the morning, 50 at dinner. 36:38 Steak and eggs, baby. 36:39 That's often my breakfast stick. 36:41 And even if you're like a smoothie person, like, okay, Holland Gin doesn't count. 36:45 Collagen doesn't never goes to muscle protein synthesis. 36:48 So I don't have a problem with dairy, right? 36:51 So I eat dairy. 36:52 So I make this, like, I don't like smoothies. 36:54 I'm just gonna be honest. 36:55 And so I will put, like, cottage cheese and yogurt and protein powder, 37:00 fruit, nuts. 37:01 I will put all this stuff in, you know, England. 37:04 And so by the time I get it, I've got like 60g in about that much 37:07 out there and that's I blend it and I don't put a lot of water in it. 37:10 So it's like a spoon and I and then I blend it 37:13 and then I throw some nuts on it. 37:14 Sounds disgusting buddy. 37:16 Well, when. 37:17 You blend it together, 37:18 like if you have yogurt 37:18 and a little bit of cottage cheese and then like a vanilla topping, 37:21 protein powder and a. 37:23 Okay. 37:24 All right, all right, I don't I can't do all the dairy. 37:27 Yeah. So somebody can't do dairy. 37:28 That just happens to be one of the ways 37:30 that I'll do it because I can choke it down. 37:32 That's why I eat steak and eggs. 37:33 Yeah. Or steak and it. 37:34 Yeah. Because I can't eat dairy. Well, here's the thing. 37:37 I eat a lot of things that I can't eat eggs, so, like that's tough. 37:40 So I eat a lot of things that are general foods for breakfast. 37:44 You know so some people. 37:46 So protein morning sandwich your day protein. 37:50 And I'm assuming if you're going to eat snacks do it in the middle of the day. 37:54 Yeah. Each snacks. 37:55 And if you can like look at it because, because the the reality is is our body 37:59 slow to do it. 38:00 It says oh if I get a little bit I'm just going to make sure. Right. 38:02 And so if I'm, if I'm eating, if I get them 38:05 mostly crammed in there and then whatever I have at lunch is it. 38:09 But the protein snacks between that really doesn't matter. 38:12 And by snacks I mean, oh, I want like those avocado oil potato chips 38:16 or I want those that I want the crunch or I want the soul bay or something 38:21 like that. 38:21 I have, I have my moments like if I'm dying tomorrow, it's 38:24 chips and salsa and queso is the starter. 38:27 That's your final meal. 38:29 I'm with you. 38:30 I want some baka moly with that. 38:31 What? Right. You know, so I love those. 38:33 But we have to remember that they're kind of. 38:35 They're just. 38:36 They're empty calories 38:37 and they add up very quickly because they're full fried fat. 38:41 Right. 38:41 And I'm not saying don't ever do it, but I kind of try and do the 8020. 38:44 I try to behave myself 80% of the time and 20% of the time. 38:47 Like tonight, I am probably going to have some salsa 38:50 and chips and guac and queso because it's Friday. 38:53 Because it's Friday. I just don't do it every day. Right. 38:55 So what? 38:56 So what else we've talked about now, we've talked about protein, fiber, 38:59 sleep, the right kind of exercise, hormones taking getting. 39:03 So those are five things. Is there anything else. 39:05 You know the other thing I would say is hydration right. 39:08 Hydration is so important. 39:09 So the solution to pollution is dilution right. 39:12 I say that all the time in my community. 39:14 And we think of hydration as, you know, like I'm cleaning my car out 39:18 and I'm, you know, getting everything out of the liver in my kidneys. 39:21 But here's the thing that you don't understand. 39:24 Hydration has a lot to do with your metabolic rate, right? 39:27 So if our body is dehydrated, then mitochondria cannot work well. 39:31 And what it does is it shifts from producing energy ATP to a Ampk. 39:37 And and so essentially what happens if you're dehydrated? 39:41 The brain signaling says, damn, I don't have enough water in my bloodstream. 39:45 I must be starving because it's triggering a starvation response. 39:50 This is what allowed us to survive 39:51 things that look like ice ages and other stuff as humans. 39:54 So the reality is, 39:56 if you're dehydrated, your cells start to slow down that activity. 40:00 The other thing that happens is we have an enzyme, 40:03 what is called for Tolkien's and a couple other ones 40:06 that if your blood is chronically dehydrated, 40:10 the glucose in your bloodstream will get converted to for posts, 40:15 and it will stimulate and burn in the mitochondria in a different way, 40:18 because fructose doesn't require insulin in the powerhouse. 40:22 And there's a great book called The Fat Switch by Doctor Rick Johnson. 40:26 He's got he's he's published 300 times. 40:29 And he caught this because they found it looking at salt sensitive hypertensive 40:34 people, high blood pressure that are salt sensitive is they found if they fed them 40:38 enough water their hypertension wouldn't wouldn't be affected by the sodium 40:42 intake at all. Wow. 40:43 And while they were looking at it 40:45 they were looking at blood sugar variation and all these other things. 40:47 And they found that when these people were dehydrated, they had all these blood 40:51 sugar abnormalities and other end and all these other metabolic changes. 40:55 And so over the years, they identified this sort of what he called 40:59 the fat switch, which is our bodies attempt to save us 41:03 when we don't have enough food and water. 41:06 Well, it's so funny because I feel like the whole 41:08 water conversation goes back and forth and back and forth. 41:10 So what I'm hearing recently is you're over drinking water 41:13 and you're diluting the sodium in your body. 41:16 So you're hurting yourselves by drinking too much water. 41:19 All of us walking around with our water bottles. 41:21 I mean, I saw the funniest thing on Instagram like a month ago. 41:26 Somehow I made it through college 41:28 without a single memory of ever drinking water. 41:32 I promise you I didn't. 41:33 I bought 41:35 190 God like we didn't have. 41:37 Nobody carried water bottles around ever. That did not. 41:40 That did not happen until the 2000. 41:42 That was. 100%. No. 41:44 And when we were kids, 41:45 we just went and drank out of the water hose in the yard when we were thirsty. 41:48 Right. 41:48 Like any how so what is the Goldilocks amount of water like that? 41:53 You know Goldilocks, not too hot, not too cold, not too hard, not too soft. 41:56 Like, what's the what is the Goldilocks amount of water? 41:59 That's not too much. Not too little. 42:01 Yeah. 42:01 So generally speaking what what I would recommend over the course of a day. 42:05 Right. 42:05 You don't want to pound it all at once because it's gonna run through you 42:09 and you have to. Run through you, right? 42:10 You're going to be right. 42:12 Your fruits and vegetables are water sources also that count words that water. 42:17 Yes, we forget about that. 42:19 But the reality is, is if you were to do one ounce 42:22 for every 2 pounds of body mass. 42:25 Oh, interesting. 42:26 Mean body mass. 42:27 Okay, let me calculate myself really quick. Yeah. 42:29 So if I'm, if I'm, you know, if I'm 130 pounds, right. 42:34 Or 150 pounds, we could even do that. 42:36 Okay. Let's do 150 pounds. 42:37 So 150 pounds. 42:39 Yeah. So 100 and 7,050 pounds. 42:42 So for every 2 pounds one ounce. 42:44 So 75oz. 75. 42:46 That's an easy math. 42:47 Now if you happen to live in Texas like I do and you go workout outside 42:51 and you sweat like a, I don't know, I sweat like pit, 42:54 I don't I'm not dewy, I sweat, right? 42:57 Yeah, you definitely need to replace water and electrolytes, 43:00 because most of the time you're going to sweat out, 43:01 especially sodium in most cases. 43:03 So location matters. 43:04 Location, location, location. 43:06 Location matters. 43:07 And how you sweat matters. 43:09 Like I'm a heavy sodium sweater. 43:10 So like you were to watch me after I got off my bike in the middle of July. 43:14 After two hours, you can see the salt on the surface of myself. 43:17 Oh, you become a human salt lake. 43:19 I'm a human salt, so I will replace that. 43:22 Now, if you are eating clean, let's say you predominantly, let's say paleo ish. 43:26 You don't do a lot of a lot of processed foods. 43:29 You can probably salt pretty liberally because you're not getting sodium 43:33 that's baked into everything. 43:35 Like I can't even remember, but I want to say like a 43:36 can of Coke has like 1300mg of sodium in it. 43:40 Like there's stupid amounts, right? 43:42 Like there's stuff hidden in stuff that you don't know. 43:44 So when you clean up your diet, often we see less sodium. 43:47 Right now, most people, if they're eating closer to the standard American diet, 43:51 you got plenty of sodium in your diet, right? 43:52 You don't need to salt things. 43:54 The other thing is, is electrolytes. 43:56 Electrolytes is a that's a better conversation. 43:59 We can have electrolytes are your potassium, your sodium, 44:02 your chloride, your magnesium. 44:04 Calcium is a little bit but not is usually not in there. 44:08 And in order for it to get into this cell rapidly, you know what else it needs? 44:14 What sugar 44:16 because it is SLT sodium glucose transport. 44:22 That is. 44:23 So if you're working. 44:23 Out a Hall pass to have a little bit of sugar, is that what you did? 44:27 If you're working out you. See how you did that there? Yeah. 44:30 If you're trying if you're trying to restore your electrolytes to the cells 44:33 because you're bonking during exercise, an element is not going to help you. 44:37 There's no carbohydrate in it. 44:39 You need a little sugar. 44:40 Well, this is why we 44:41 this is why we give diabetics orange juice when they're hypoglycemic. 44:44 They need that sugar rapidly. 44:46 Yeah. 44:46 Yeah, but but the other thing is a sodium. Sodium. 44:49 In order for it 44:50 to not go through all of the digestive transport, through digestion, 44:54 that that will take hours from now to kind of do its thing. 44:58 You need a tiny bit. 44:59 So almost all of your really like, endurance athletes stuff 45:03 will have a little bit of you don't need a lot, but a little tiny bit 45:06 if you really are dehydrated and need water and electrolytes. 45:10 And it's funny because people don't understand that 45:12 and they're going to read the label of something 45:13 and they're going to see sugar and they're going to think, oh, 45:15 this is crap, I shouldn't have it. 45:16 It has sugar in it. 45:17 And actually, it's actually supposed to be in there. 45:20 I had this discussion with a friend of mine who was making it. 45:24 He was like a triathlete. 45:25 And he was he was making a, like an electrolyte drink. 45:29 And he was explaining to me 45:31 like years ago, five years ago, why sugar needed to be in there. 45:34 And I remember thinking, this is like we shouldn't put sugar and there people 45:37 are not going to want to buy it if they're sugar in it because they're anti sugar. 45:41 But it was really important for it to be there. 45:43 Now that whole conversation is coming full circle to me. Right now. 45:45 And and people will tell you opposite. 45:47 But I'm telling you, the transporter of immediate transport 45:50 into a cell to get electrolyte balance back up as GLBT. 45:54 Which part of that is glucose? Wow. 45:56 So here's the other thing. 45:57 Well, that's a mic drop. Yeah. 45:59 So the other thing is is estrogen affects the excretion. 46:03 And like how many people pee to much. Right. 46:06 You're like I got p p p. 46:08 Some of that is pelvic floor and urgency and other. 46:10 But the other thing is is we are more we are we excrete our fluids more quickly. 46:15 So if you're a very active woman, maybe, and you feel like your brain fog 46:18 and all that other stuff, you might need an electrolyte. 46:21 We don't necessarily need electrodes every day, 46:23 especially if we're not working out intensely. 46:24 But if you are, you do. 46:26 And if you're using electrolytes during your workout, 46:29 you want one that's got a little bit it's carbohydrate in it. 46:32 And then 46:34 if you're feeling like you're drained, I would get one 46:37 that's got a little bit too and put it in there, 46:40 you know. 46:41 But most of us can drink water. We're fine. 46:42 But if people are doing like a gallon and a half, like, that's too much. 46:46 Could we take, like a regular electrolyte that we like 46:48 and add a little bit of coconut sugar or something to it? 46:50 Would that do it? 46:51 Yeah, yeah. 46:52 Or squeeze an orange in there or orange. 46:54 Anything that's got you don't need much carbohydrate. 46:56 It's enough to trigger that enzyme and that and that transport. 47:00 So so just use what you got and add a little bit of sugar to it. 47:03 Put up, put a dose, put a drop of honey, put some maple sirup, put something in it. 47:07 Right. 47:08 All that will work a little dab will do you my grandma would say. 47:12 Yeah. 47:12 So yeah. Totally fine. 47:14 It's good, it's good. Okay. 47:15 So about it. 47:16 So Betty is there. So we've talked like six. Okay. 47:18 Let me let me go back and count. 47:19 So going backwards we talked about water hydration being important. 47:23 We talked about protein 47:24 intake fiber intake sleep hormones the right way to exercise. 47:28 So six things.
The Future of Womenu2019s Metabolic Health Research 47:30 Anything else? 47:31 Before I ask you my final question here. 47:33 You know, I would say those are the big ones, right? 47:35 Like you always look 47:36 at the foundation of things, you know, like peptide conversations is a great one. 47:40 I've had this. Yeah not peptides. 47:42 If you don't have the foundation really dialed in 47:44 and those things are working, that's just expensive P right. 47:48 Really really write. It down the toilet. 47:51 But but you know what I mean. 47:52 Like all the ones that people are reading about 47:53 like those things add to a really good foundation. 47:56 But I just gave you was a really strong foundation 47:59 and an order in which to address them, to get your body doing the right metabolic 48:04 things with doing what he used to do in many cases, or not, 48:08 because I was never naturally thin, like I had to fight for it, 48:11 but it was easier to fight for it when I was younger. 48:13 You know, I know now that I was, 48:15 you know, PMOs, which is poly, endocrine, metabolic, you know. 48:19 The new. PCOS. From PCOS. 48:22 But yeah, you know, I didn't fit the mold. 48:24 So I'm like, okay, so if you have that, this is even more important for you. 48:28 Right? But get the foundation. 48:30 And then when that if there are nuances that don't work then go looking right. 48:33 I think the big overarching message today is you can't you can't hormone 48:38 dose your way out of this, 48:40 and you can't 48:40 GLP one your way out of this, and you can't peptide your way out of this. 48:43 There is these foundational things that we just have to dial in as we age. 48:49 If we want to feel good in our bodies, we really have to dial all of this. 48:54 And I think sleep and movement right, moving, getting into that zone too. 48:58 So, Betty, where do you see the future of 49:01 menopause science and women's metabolic health heading? 49:04 And what do you hope that women will better understand 49:07 in the coming years about aging, metabolism, hormones, long term health? 49:12 What is the future? 49:13 Yeah, I mean, this is really why, you know, I went back to school. 49:16 At 50. 49:17 Like, why would you do that? 49:18 And, you know, the other side of it too was, you know, how to answer this question 49:22 because we have to understand that we weren't in studies until 1993. 49:25 We had to legislation. 49:27 Here's the 49:28 reality to our current administration, our current 49:31 everything that's happening between NIH, CDC, Pharma, 49:36 the administration has could halt to funding most of 49:40 the research out there, including cancer, but especially women's research, 49:42 and particularly women's research. 49:44 That doesn't have anything to do with reproduction. Right. 49:46 So the truth is, is we have this we have a basically 100 year 49:50 gap of research that women's health just hasn't had 49:53 because everybody was like, you're just men. 49:54 We're like, no, we're not better looking, smarter men. 49:57 We're right. 49:59 So here's the thing. 50:00 So so we have a we have an opportunity here as the public and people like myself 50:06 that are building technology and telemedicine and other things to build 50:09 something that basically creates a privatized experience 50:12 for women to be able to capture and understand their own data. 50:17 So I just got chills when you said privatized 50:19 a privatized experience, that means you have control. 50:22 That means you're taking your power back. 50:24 I literally my whole body got chills. So keep going. 50:27 Yeah, I mean, so so the technology that I'm building, 50:30 Minerva is it's so cool. 50:33 I'm so excited. Can wait I can't wait. 50:35 It's an. Minerva's already so cool I can't wait. 50:38 What you're doing to see what you're doing next. Yeah. 50:39 So the cool thing is it's an app that you're able to download. 50:42 Start connecting all your wearables. Right? 50:45 So any of your junk you're wearing, 50:47 all your Satan, you can track all your symptoms. 50:49 You can look at all that stuff. 50:51 But instead of having to go to all these 50:52 different apps, it starts to synthesize all that data and bring it together. 50:56 So when you don't sleep well, 50:57 your blood sugar went up and your heart rate 50:58 variability went down and your sleep looks fractured on our aura. 51:02 We already know, and we're going to look at it 51:04 and go, here's your trend over seven days, 51:05 and here's what we think you need to do because we have already seen it. 51:09 Right. 51:09 And then, you know, you're changing your diet. 51:12 You're doing all that stuff. 51:12 If you engage with our company and do telemedicine and do hormone replacement, 51:16 then we start to plug in the supplements, the hormone metabolism 51:21 with urinary hormone testing, the genetics, your lab work, 51:25 and then how do you take your hormones, your other drugs, your supplements. 51:29 And we're capturing all that about you individually. 51:32 So you have your own data from start to finish. 51:35 Then the company as a private company 51:37 has that de-identified as its own private research database 51:42 to become a flywheel for innovation in research for women's health. 51:46 That's not dependent on an age, not dependent on the government, 51:49 and definitely not dependent on pharma, you know? 51:53 So, for example, I didn't even get a chance to tell you this, Laura. 51:55 I just created the methodology for a huge cardiovascular study. 52:00 And we're we're basically using all our retrospective data at Living Well 52:03 and Minerva to show how much hormone replacement therapy can impact lipids. 52:09 ApoE be like because we already have the data, right? 52:12 And so I can whip out research and basically collapse that. 52:16 So what would normally take 10 to 20 years? 52:17 We can collapse it in years if not months. 52:20 That's my ultimate goal and I want it private because we aren't 52:24 too much of our medicine. 52:25 And everything about what's happening 52:27 is becoming public display and also privatized or taken out 52:31 of private hands into the government, which is not safe and not okay. 52:35 And I am so proud to know you. 52:37 If I have not told you that recently, I mean, you know, I fan girl all over you. 52:42 I just think your brain is extraordinary 52:44 and I love your sense of humor and I love your no nonsense. 52:46 And I love when you drop an f bomb. 52:48 I mean, all of it is just perfectly placed every time. 52:51 And the fact that you're fighting for women's health 52:53 and that you've, you know, you've taken your own journey of 52:57 just crappy menopause, you went through crappy menopause and your body betrayed 53:01 you, and everybody around you couldn't help you, and their advice betrayed you. 53:06 And look what you're going to do with this. 53:08 I mean, no pain that we ever go through cannot be experienced for good, right? 53:12 So you're taking that painful experience and you're doing something good with it. 53:15 So I'm just so proud. 53:17 I'm so proud to know you. 53:18 And you must be so proud of yourself. 53:21 I'm pretty excited. 53:21 Yeah. 53:22 Like, my nerd gets super excited. 53:24 You know, like, when I built, I. 53:25 When I built a method for that study, 53:27 I was like, oh, I can add that and this and that. 53:29 Like, there's we're already going to be publishing stuff that's not out there. 53:32 I can't wait, I cannot wait. 53:34 Tell us, tell our audience how they can find your work. 53:37 Where can they connect with you? 53:38 Where can they find what's going on in Betty Murray's world? 53:41 Yeah. 53:41 So you can obviously find me on Instagram at Doctor 53:44 Betty Murray, Instagram, Facebook, LinkedIn. 53:47 And then you can also look me up on the web at drbettymurray.com 53:52 And then you can find my podcast, Menopause Mastery, 53:55 that's on all podcast platforms. 53:57 I put something out every week, and so we've got information there as well. 54:02 For how long? 54:03 About four years, 3 or 4 years that I've been. Doing well. 54:05 Now. I've never had this particular talk with you before. 54:07 Usually when I bring you into my community, 54:08 we're talking about all of the myths around hormone therapy and the 54:12 the botched studies and the Women's Health Initiative and hormone metabolism, 54:17 and who can safely take hormones and and who needs to do something different. 54:21 And it's been really fun to actually dive in with you on this topic. 54:26 I, you know, I thoroughly enjoyed. 54:28 So thank you. 54:30 I hope everybody viewing and listening enjoyed as well. 54:32 And definitely 54:33 go find Betty online and follow her work because she's changing the world. 54:37 Until next time everyone take good care. Bye now.
Comments