Decoding Women's Health with Dr. Elizabeth Poynor

Sex is supposed to be fun and feel good. So why are pain, low desire and changes in arousal so often treated as something women should simply live with?

Dr. Poynor is joined by urologist and sexual medicine specialist Dr. Rachel Rubin for a candid, joyful conversation about women’s sexual health. They unpack what’s behind common sexual concerns, available treatments, and why these issues deserve the same curiosity and care as any other part of our health. Along the way, Dr. Rubin makes the case for talking about sex more openly – and for expecting more from the care we receive.

Links to resources mentioned in this episode:

For more information on the treatment options for vulvar pain: https://journals.lww.com/greenjournal/fulltext/10.1097/aog.0000000000001645~committee-opinion-no-673-persistent-vulvar-pain

The American Urological Association’s clinical guideline on genitourinary syndrome of menopause: https://www.auanet.org/guidelines-and-quality/guidelines/genitourinary-syndrome-of-menopause

Dr. Rubin offers continuing medical education courses for clinicians, as well as free educational sexual health resources: https://www.rachelrubinmd.com/education

Learn more about Dr. Rubin’s Sexual Medicine Research Team: https://www.rachelrubinmd.com/research

Read the FDA’s update on estradiol transdermal patch availability: https://www.fda.gov/drugs/drug-alerts-and-statements/fda-update-estradiol-transdermal-patch-availability

Research on erectile dysfunction and its relationship to cardiovascular health: https://pmc.ncbi.nlm.nih.gov/articles/PMC10353735/

Research on hormonal contraception and sexual function: https://www.sciencedirect.com/science/article/abs/pii/S1743609515312881

More information on the FDA approval of flibanserin for hypoactive sexual desire in postmenopausal women: https://www.urologytimes.com/view/fda-approves-flibanserin-for-hypoactive-sexual-desire-disorder-in-postmenopausal-women

Information about testosterone treatment available for women in New Zealand: https://www.androfeme.nz/

Research on vibrator use among women: https://pubmed.ncbi.nlm.nih.gov/19453881/

Prosayla, a resource from the International Society for the Study of Women’s Sexual Health (ISSWSH), can help you find clinicians who specialize in women’s sexual health: http://prosayla.com/

Dr. Rachel Rubin website: https://www.rachelrubinmd.com/

Dr. Rachel Rubin on YouTube: https://www.youtube.com/@DrRachelRubin

Dr. Rachel Rubin LinkedIn page: https://www.linkedin.com/in/rachel-rubin-7433b0134/

Dr. Rachel Rubin on Instagram: https://www.instagram.com/drrachelrubin

Dr. Rachel Rubin newsletter: https://www.rachelrubinmd.com/newsletter

Dr. Elizabeth Poynor substack: https://poynorhealth.substack.com/

Dr. Elizabeth Poynor on Instagram: https://www.instagram.com/poynorhealth/

Atria Health Library: http://content.atria.org/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Heart disease is the number one killer of women, but unlike many other major diseases, there’s no single screening test that can tell you if you’re at risk. So how do you know where you stand? Dr. Poynor is joined by cardiologist Dr. Anuradha (Anu) Lala-Trindade (Lala), the program director for the Advanced Heart Failure and Transplant Fellowship at Mount Sinai and a professor of cardiology, population health, and obstetrics and gynecology.

Together, they unpack the many factors that can shape a woman’s cardiovascular risk and break down why midlife is an especially important time to start paying attention to them.

Resources mentioned during this episode:

Dr. Anu Lala’s 14-part framework for an initial cardiology assessment:

1. Family history

2. Gynecologic history — pregnancy journey, fertility journey, and gynecologic surgeries, including fibroid surgeries

3. Laboratory results — genetic risk markers plus microalbuminuria (protein in the urine, as an early marker of cardiovascular-relevant kidney health)

4. History of high blood pressure — personal history, in-office reading, and family history

5. Cholesterol panel

6. Insulin resistance and inflammation biomarkers

7. History of autoimmune disease or inflammatory conditions

8. An EKG to check for any abnormalities

9. Weight and weight redistribution

10. Sleep

11. Movement (her preferred term over "exercise")

12. Diet — specifically processed food intake, alcohol, and food timing

13. Tobacco use and cessation

14. Mindfulness and well-being, or mind-body medicine

Here are the numbers Dr. Lala wants women to know.

1. Blood pressure

2. Cholesterol panel

3. Lp(a) — a genetic marker of atherosclerosis, checked at least once

4. Hemoglobin A1c — a marker of insulin resistance, metabolic risk, or diabetes

5. Microalbuminuria

For some women, she also recommends:

1. ApoB — not for everyone; informative specifically when LDL is elevated

2. Coronary artery calcium score — not for everyone; useful for those at intermediate-to-high risk, with high LDL, or with a relevant family history

About Dr. Lala: https://profiles.mountsinai.org/anuradha-lala-trindade#about

CDC overview of women and heart disease: https://www.cdc.gov/heart-disease/about/women-and-heart-disease.html

National Heart, Lung, and Blood Institute resources for women and heart disease: https://www.nhlbi.nih.gov/health/coronary-heart-disease/women#How-do-symptoms-differ-for-women?

A Harvard Health article on the heart attack gender gap: https://www.health.harvard.edu/blog/understanding-heart-attack-gender-gap-201604159495

Systolic Blood Pressure Intervention Trial (SPRINT) Study: https://www.nhlbi.nih.gov/science/systolic-blood-pressure-intervention-trial-sprint-study

Hypertensive disorders of pregnancy and peripartum cardiomyopathy: A nationwide cohort study: https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0211857

Increased risk of cardiovascular disease in women with endometriosis: A systematic review and meta-analysis: https://www.sciencedirect.com/science/article/pii/S0301211525003574

The 2022 hormone therapy position statement of The North American Menopause Society: https://menopause.org/wp-content/uploads/professional/nams-2022-hormone-therapy-position-statement.pdf

If you're interested in using a risk calculator you can toggle to the left on the American Heart Association tool: https://professional.heart.org/en/guidelines-and-statements/prevent-calculator

Auditory stimuli and heart rate variability: the role of music in cardiovascular regulation: https://pmc.ncbi.nlm.nih.gov/articles/PMC13229774/

Adjuvant music therapy for patients with hypertension: a meta-analysis and systematic review: https://link.springer.com/article/10.1186/s12906-023-03929-6

Effects of music in exercise and sport: A meta-analytic review: https://pubmed.ncbi.nlm.nih.gov/31804098/

Association between spirituality/religiousness and quality of life among healthy adults: a systematic review: https://pmc.ncbi.nlm.nih.gov/articles/PMC8529786/

Spirituality in Serious Illness and Health: https://jamanetwork.com/journals/jama/article-abstract/2794049

Acupuncture in persons with an increased stress level—Results from a randomized-controlled pilot trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC7377446/

Effects of sleep deprivation and 4‐7‐8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults: https://pmc.ncbi.nlm.nih.gov/articles/PMC9277512/

Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis: https://pubmed.ncbi.nlm.nih.gov/35623448/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

How can the research behind intermittent fasting help us rethink the way we approach our nutrition and our daily habits? Dr. Chris Rhodes has spent much of his career studying the science of fasting. He joins the show to unpack how fasting works in the body and what the research tells us about its potential benefits.

Dr. Rhodes earned his PhD in Nutritional Biochemistry at UC Davis and is also the co-founder of Mimio. We discuss why someone might try intermittent fasting - from longevity to weight loss - as well as the importance of strength training and personalized nutrition.

Links to resources mentioned in this episode:

For more studies on autophagy, check out: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP287938

and https://pubmed.ncbi.nlm.nih.gov/41372565/

Here's a meta-analysis looking at the effects of time restricted eating: https://pubmed.ncbi.nlm.nih.gov/41586347/

Note: the glycine data we mention is only in mice: https://pmc.ncbi.nlm.nih.gov/articles/PMC6516426/

Important caveat for this episode: the evidence is strongest in animal studies and human markers of aging. No intermittent fasting regimen has been shown to extend human lifespan or reduce mortality in humans.

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

What can you do to make the most of your annual medical visit? Dr. Poynor is joined by Dr. Jennifer McGugins Hill, an internal medicine specialist at the Atria Health and Research Institute, to discuss how preventive care can help identify health concerns early. Plus, we unpack which labs and screenings are worth discussing with your primary care physician, why it's important to know your calcium score, and how to advocate for the care you need.

Links to resources mentioned in this episode:

Boston Heart Diagnostics offers specialty labs that your doctor can order for you, usually at a cost. They are not available as direct to consumer products, so if you're interested in them, talk with your care team. https://bostonheartdiagnostics.com/

For expert advice on how to properly log your blood pressure at home, please see this helpful article: https://content.atria.org/article/blood-pressure-cuffs-for-home-monitoring/

You can see the product she mentions here (no affiliate link): https://omronhealthcare.com/blood-pressure-monitors

An ECG or EKG stands for an electrocardiogram, which is a quick, safe, and painless medical test that records the electrical activity of your heart.

DEXA stands for dual-energy X-ray absorptiometry. It is an imaging test that uses low-dose X-rays to measure bone mineral density and body composition. They can be ordered by a physician in an academic medicine system and are also offered at standalone centers.

Cologuard is a stool test that looks for existing cancer. Colonoscopies look for cancer as well as polyps, which can be pre-cancerous and are removed during the colonoscopy procedure.

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Many women are turning to cannabis to help with sleep, anxiety, chronic pain, and other major health concerns. But figuring out what actually works for your individual needs can be surprisingly complicated.

Dr. Poynor speaks with neuroscientist and world-renowned medical cannabis expert Dr. Staci Ann Gruber about the science behind THC, CBD, and other cannabinoids. Together, they break down the potential benefits of cannabis for women’s health, how to navigate different products safely, and best practices for first-time users.

Links to resources mentioned in this episode:

Marijuana Investigations for Neuroscientific Discovery (MIND) Program at McLean Hospital

Women’s Health Initiative at Mind (WHIM)

Medicinal Cannabis: History, Pharmacology, And Implications for the Acute Care Setting

The Health Effects of Cannabis and Cannabinoids: The Current State of Evidence and Recommendations for Research

Marijuana impacts mood in bipolar disorder: a pilot study

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

What if aging isn't something that simply happens to us, but something we can actually influence? Dr. Poynor is joined by Dr. Eric Verdin - the President and CEO of the Buck Institute for Research on Aging, the world's first institution dedicated solely to understanding why we age and how to do it better.

We break down the science behind why we age, the role of NAD in cellular energy and repair, how inflammation quietly accelerates decline, and what metabolism has to do with how long and how well we live.

Dr. Verdin also walks us through what the latest research says about what we can actually do today—from how we eat and exercise, to the emerging interventions that may one day change the trajectory of aging altogether. He also shares which interventions he’s tried himself and what he’s chosen to skip altogether.

Links to resources mentioned in this episode:

Although epigenetics has been studied for decades, a major breakthrough came in 2013, when geneticist Steve Horvath, PhD, developed the first widely applicable epigenetic clock—a DNA methylation-based biomarker that estimates biological age across multiple human tissues. https://link.springer.com/article/10.1186/gb-2013-14-10-r115

A landmark 2026 Science study found that human lifespan heritability is roughly 50%, more than double earlier estimates — once researchers separated deaths from external causes (accidents, infections) from deaths driven by intrinsic aging biology. https://www.science.org/doi/10.1126/science.adz1187

Senescent cells promote tissue NAD+ decline during ageing via the activation of CD38+ macrophages: https://www.nature.com/articles/s42255-020-00328-w

CD38 inhibitor 78c increases mice lifespan and healthspan in a model of chronological aging: https://pubmed.ncbi.nlm.nih.gov/35263032/

CD38 Inhibition Ameliorates Age-Related CognitiveDecline via a Choroid Plexus-Cerebrospinal Fluid-Hippocampus Axis: (This refers to preclinical (meaning animal model) research that was published as a pre-print and has not yet been peer reviewed.) https://pubmed.ncbi.nlm.nih.gov/41542058/

Healthy aging and muscle function are positively associated with NAD+ abundance in humans: https://www.nature.com/articles/s43587-022-00174-3

Pilot Study Evaluates Weekly Pill to Slow Ovarian Aging, Delay Menopause: https://www.nyp.org/advances/article/womens-health/pilot-study-evaluates-weekly-pill-to-slow-ovarian-aging-delay-menopause

Dr. Yousin Suh at the Department of Genetics and Development at Columbia University - you can read more about Dr. Suh’s work here: https://www.crs.northwestern.edu/about/news/2025/nbs-2025.html

Ageing in Drosophila: The role of the insulin/Igf and TOR signalling network: https://pmc.ncbi.nlm.nih.gov/articles/PMC3087113/

NIA Interventions Testing Program: Investigating Putative Aging Intervention Agents in a Genetically Heterogeneous Mouse Model: https://pmc.ncbi.nlm.nih.gov/articles/PMC5514387/

Publications from the NIA Interventions Testing Program: https://www.nia.nih.gov/research/dab/interventions-testing-program-itp/publications

The use of semaglutide medicines and risk of non-arteritic anterior ischemic optic neuropathy (NAION): https://www.who.int/news/item/27-06-2025-27-06-2025-semaglutide-medicines-naion

Dr. Eric Verdin LinkedIn page: https://www.linkedin.com/in/eric-verdin-490212

Dr. Eric Verdin on Substack: https://substack.com/@verdinlabbuck

Dr. Eric Verdin on Instagram: @ericverdinmd

Dr. Elizabeth Poynor substack: https://poynorhealth.substack.com/

Dr. Elizabeth Poynor on Instagram: @poynorhealth

Atria Health Library: http://content.atria.org/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

What happens to a woman's mental health when she experiences a major hormonal shift and what can she actually do about it? Dr. Ruta Nonacs is a reproductive psychiatrist at Massachusetts General Hospital and a faculty member at Harvard Medical School. Her work sits at the intersection of hormonal health and women's mental well being.

We break down how changes across a woman's reproductive life—from PMS and PMDD to perimenopause and beyond—can affect mood, anxiety, and emotional health. Dr. Nonacs also walks us through treatment options, and when to seek help.

Links to resources mentioned in this episode:

Dr. Ruta Nonacs: https://researchers.mgh.harvard.edu/profile/14143654/Ruta-Nonacs

So Glad You Asked with Dr. Ruta Nonacs and Allie Hales: https://podcasts.apple.com/us/podcast/so-glad-you-asked-with-dr-ruta-nonacs-and-allie-hales/id1802653992

Essential Reads: Ovarian Suppression for the Treatment of Severe PMDD: https://womensmentalhealth.org/posts/essential-reads-ovarian-suppression-for-the-treatment-of-severe-pmdd/

Chasteberry: https://www.nccih.nih.gov/health/chasteberry

Co-administration of St. John's wort and hormonal contraceptives: a systematic review: https://www.contraceptionjournal.org/article/S0010-7824(16)30164-0/abstract

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Dr. Poynor answers listener questions about HPV, UTIs, hormone support, self breast exams, pelvic floor therapy, and GLP-1s. Plus we address several questions about the condition, PCOS, recently renamed PMOS. Joining Dr. Poynor for this discussion is Atria Health Institute’s Chief Content Officer Siobhan O’Connor.

Links to resources mentioned in this episode:

HPV Vaccination: https://www.cdc.gov/hpv/vaccines/index.html

Women’s Perspective on Self-Breast Examination https://pmc.ncbi.nlm.nih.gov/articles/PMC11069221/

Decoding Dementia Prevention with Dr. Richard Isaacson: https://www.pushkin.fm/podcasts/decoding-womens-health-with-dr-elizabeth-poynor/decoding-dementia-prevention-with-dr-richard-isaacson

The Tyrer-Cuzick Model: Understanding the Assessment and Your Breast Cancer Risk: https://www.nationalbreastcancer.org/blog/tyrer-cuzick-model/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Could the secret to better health be hiding in your gut? Today, we’re exploring the powerful role the gut microbiome plays in overall well-being with Dr. Megan Rossi.

Dr. Rossi is a researcher and clinician at King's College London and founder of The Gut Health Clinic. She translates cutting-edge research into practical, everyday advice—including what to eat, what to avoid, and why your gut affects much more than digestion.

To meet your weekly plant-eating goals, try incorporating a variety of items from these "Super Six" essential groups:

• Whole Grains: Quinoa, oats, barley, and wholegrain variations of rice or rye
• Nuts and Seeds: Walnuts, chia seeds, almonds, pumpkin seeds, and flaxseeds
• Vegetables: Leafy greens, carrots, aubergine, broccoli, and tomatoes
• Fruits: Berries, apples, pears, and peaches
• Legumes: Chickpeas, lentils, butter beans, and edamame
• Herbs and Spices: Basil, garlic, and dried mixed Italian herbs

Links to resources mentioned in this episode:

The Gut Health Clinic: https://theguthealthdoctor.com/clinic

Is My Gut Healthy? Quiz - This is from Eat Yourself Healthy, published 2019 (UK). You can take the quiz online here: https://theguthealthdoctor.com/gut-health-quiz

The influence of demographic characteristics on constipation symptoms: a detailed overview: https://pmc.ncbi.nlm.nih.gov/articles/PMC7268616/

In one study women on a low-fat vegan diet that included soybeans had fewer symptoms than those on other diets - The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women: https://pmc.ncbi.nlm.nih.gov/articles/PMC8462449/

You can see some common causes of bloating documented in this paper from 2021 - Management of Chronic Abdominal Distension and Bloating: https://www.cghjournal.org/article/S1542-3565(20)30433-X/fulltext

Plenty of research has supported the idea that plant-based and plant-heavy diets reduce menopausal symptoms, such as: https://pmc.ncbi.nlm.nih.gov/articles/PMC9812421/and https://pmc.ncbi.nlm.nih.gov/articles/PMC9812421/

A randomized controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial) - Study summary is here: https://link.springer.com/article/10.1186/s12916-017-0791-y

Eczema-protective probiotic alters infant gut microbiome functional capacity but not composition: sub-sample analysis from a RCT: https://pubmed.ncbi.nlm.nih.gov/30574802/

The Prevalence of Autoimmune Disorders in Women: A Narrative Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC7292717/

Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds: https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html

New research presented at ECCO Congress on low emulsifier diet and Crohn's disease: https://www.kcl.ac.uk/news/new-research-presented-at-ecco-congress-on-low-emulsifier-diet-and-crohns-disease

The therapeutic efficacy of Bifidobacterium animalis subsp. lactis BB‐12® in infant colic: A randomised, double blind, placebo‐controlled trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC6973258/

Chrononutrition and Gut Health: Exploring the Relationship Between Meal Timing and the Gut Microbiome: https://link.springer.com/article/10.1007/s13668-025-00670-z

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Have you considered getting plastic surgery? We’re separating the social media hype from the surgical reality with board-certified plastic surgeon Dr. Troy Pittman. He walks us through some of the most common procedures he performs, including his specialty: aesthetic and reconstructive surgery of the breast.

We also discuss how to spot red flags when looking for qualified surgeons and what he wishes every patient knew before sitting down for their initial consultation. Plus, he’ll weigh in on AI tools and the latest trends reshaping the industry.

Links to resources mentioned in this episode:

Hormonal therapies and venous thrombosis: Considerations for prevention and management: https://pmc.ncbi.nlm.nih.gov/articles/PMC9399360/

The American Board of Plastic Surgery, Inc.: https://www.abplasticsurgery.org/

American Academy of Facial Plastic and Reconstructive Surgery, Inc.: https://www.aafprs.org/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

What can we do today to protect our bones, our muscles, and our joints for the future? Joining the show today is Dr. Jocelyn Wittstein - a clinician and researcher at Duke University, whose work sits at the intersection of women's health and musculoskeletal health.

We break down the latest research, while outlining the effects of estrogen loss on muscle mass and function. But most importantly, we discuss what we can actually do about it. Dr. Wittstein has tips on which habits to adopt to maintain and strengthen your body.

Links to resources mentioned in this episode:

Tips to improve bone density: https://content.atria.org/article/how-to-support-your-bone-density/

What to know about grip strengtheners: https://content.atria.org/article/what-to-know-about-grip-strengtheners/

Anti-inflammatory diet tips: https://content.atria.org/article/your-guide-to-the-mediterranean-diet/

All about vitamin D: https://content.atria.org/article/your-guide-to-vitamin-d/

NOTE: DEXA scans are simple 15-minute tests that can be done at some gyms, standalone businesses, or through your doctor. You do not need a prescription for one, but since your insurance may cover it, it's worth asking your doctor to order it for you.

Postmenopausal hormone replacement therapy modifies skeletal muscle composition and function: a study with monozygotic twin pairs: https://pubmed.ncbi.nlm.nih.gov/19246654/

Association Between Hormone Therapy and Muscle Mass in Postmenopausal Women: A Systematic Review and Meta-analysis: https://pubmed.ncbi.nlm.nih.gov/31461147/

Estrogen deficiency accelerates lumbar facet joints arthritis: https://www.nature.com/articles/s41598-017-01427-7

Are there gender-specific differences in hip and knee cartilage composition and degeneration? A systematic literature review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11101511/

Hormone replacement therapy (conjugated oestrogens plus bazedoxifene) for post-menopausal women with symptomatic hand osteoarthritis: primary report from the HOPE-e randomised, placebo-controlled, feasibility study: https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(22)00218-1/fulltext

Beyond reproduction: the role of progesterone in neuropathic pain after spinal cord injury: https://pmc.ncbi.nlm.nih.gov/articles/PMC5020818/

Progesterone and Bone: Actions Promoting Bone Health in Women: https://pmc.ncbi.nlm.nih.gov/articles/PMC5020818/

Are there sex differences in the association between the incidence of knee osteoarthritis and its known risk factors? the Rotterdam study: https://pmc.ncbi.nlm.nih.gov/articles/PMC5020818/

Associations between testosterone and knee and hand osteoarthritis among males and females from the general population: https://www.sciencedirect.com/science/article/abs/pii/S1063458425008787

Is There a Relationship Between Kinesiophobia and Physical Activity Level in Patients with Knee Osteoarthritis? https://pubmed.ncbi.nlm.nih.gov/33372230/

Is Hormone Replacement Therapy Associated with Reduced Risk of Adhesive Capsulitis in Menopausal Women? A Single Center Analysis: https://scholars.duke.edu/publication/1616498

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial: https://pubmed.ncbi.nlm.nih.gov/28975661/

A comparison of different exercise intensities for improving bone mineral density in postmenopausal women with osteoporosis: A systematic review and meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC9615132/

Effectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials: https://pubmed.ncbi.nlm.nih.gov/36282343/

How (and Why) to Add More Fiber to Your Diet: https://content.atria.org/article/how-and-why-to-add-more-fiber-to-your-diet/

Your Guide to Omega-3s: https://content.atria.org/article/your-guide-to-omega-3s/

Why VO2 Max Matters: https://content.atria.org/article/why-vo2-max-matters/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Sleep in midlife can be complicated — shaped by stress, hormone fluctuations, and a lifetime of habits that may not be serving you. Dr. Jade Wu offers a reframe that challenges how many of us approach sleep. It’s not a problem to be solved. Sleep is your friend, one that responds better to patience than control.

Dr. Wu also explains why the real measure of sleep doesn’t come from a tracker or device but from how alert you feel during the day. We outline the difference between sleep deprivation, insomnia and sleep apnea. And we discuss the potential benefits of CBT-I or cognitive behavioral therapy for insomnia.

Links to resources mentioned in this episode:

Thrive Sleep Clinic FAQs

Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications

Genome-wide association study identifies genetic loci for self-reported habitual sleep duration supported by accelerometer-derived estimates

Sleep Disturbance and Perimenopause: A Narrative Review

Sleep Apnea

Apnea-Hypopnea Index (AHI)

To learn more about at-home sleep studies, speak with your doctor and read this

See a breakdown of the evidence for different treatments for sleep

You can find a list of certified CBT-I therapists here

A 2023 paper in JAMA tested 25 over-the-counter melatonin supplements and found that 22 of them contained very different amounts of melatonin and did not match what was on the label: https://jamanetwork.com/journals/jama/fullarticle/2804077

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Figuring out how to take care of your skin shouldn’t be so hard. Leading dermatologist Dr. Elizabeth Hale joins the show to give us all the crucial information we need to take care of our skin all year around. Dr. Hale also walks us through the various regenerative treatments that are in high demand, from exosomes and red light therapy to microneedling, to other mainstays like Botox™ and fillers. Plus, some actionable tips for early skin cancer detection.

Links to resources mentioned in this episode:

Skin Cancer Foundation

See https://omnystudio.com/listener for privacy information.

What if you could actually delay the process of aging? Dr. Nir Barzilai hopes to identify interventions that could do just that. He believes a class of drugs known as gerotherapeutics could be real game changers.

Dr. Barzilai walks us through his pioneering research and explains why your biological age may actually be different from your chronological age. And we break down the buzziest trends in the longevity space.

Links to resources mentioned in this episode:

Cellergy Therapeutics

How to measure biological aging in humans

Rapamycin, But Not Resveratrol or Simvastatin, Extends Life Span of Genetically Heterogeneous Mice

An Updated Prioritization of Geroscience- Guided FDA-Approved Drugs Repurposed to Target Aging

Comparative Effectiveness of Metformin Versus Sulfonylureas on Exceptional Longevity in Women With Type 2 Diabetes: Target Trial Emulation

The Super Ager Family Study

Nir Barziliai, MD, on what we can learn about longevity from SuperAgers and Centenarians

Cardiovascular advantages among the offspring of centenarians

Lower all-cause, cardiovascular, and cancer mortality in centenarians' offspring

Reduced Prevalence and Incidence of Cognitive Impairment Among Centenarian Offspring

What You Should Know About NAD+ Supplements

Abstract 4168: NMN supplementation enhances proliferation and aggressiveness in UV-induced skin cancer

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

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Integrative health expert & naturopathic physician Dr. Robert Kachko shares his powerful framework for better understanding our biology, our ecology and our biography. His holistic approach helps patients navigate PTSD, trauma, and chronic conditions.

His work centers on some really powerful questions: Why does a body get sick? What are our symptoms trying to tell us? And how can that information be reverse engineered into a treatment plan?

Links to resources mentioned in this episode:

American Association of Naturopathic Physicians

Somatic Experiencing

Trauma and Violence

Veterans Administration National Center for PTSD

Remission from post-traumatic stress disorder in the general population

Remission from post-traumatic stress disorder in the general population

Recovery from DSM-IV post-traumatic stress disorder in the WHO World Mental Health surveys

Assessing Primary Care Contributions to Behavioral Health: A Cross-sectional Study Using Medical Expenditure Panel Survey

Clinician's Guide to Medications for PTSD

2023 U.S. Surgeon General - Our Epidemic of Loneliness and Isolation

‘Dunbar's number’ deconstructed

Why friendship and loneliness affect our health

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

We’re tackling your questions about midlife hormone support. We’ll debunk common myths, unpack the research, and break down the basics of hormone support. We’ll also discuss some of the systemic benefits that may come with taking hormones, as well as important considerations for people with a history of health conditions, like cancer or stroke. Joining Dr. Elizabeth Poynor for this discussion is Atria Health Institute’s Chief Content Officer Siobhan O’Connor.

Links to resources mentioned in this episode:

(00:25:29) - Decoding Happiness in Midlife with Dr. Laurie Santos

(00:27:27) - Decoding Brain Fog with Dr. Caroline Gurvich

(00:48:00) - Decoding Partnership in Midlife with Dr. Richard Shapiro

Vaginal estrogen use in breast cancer survivors: a systematic review and meta-analysis of recurrence and mortality risks

Oral micronized progesterone for perimenopausal night sweats and hot flushes a Phase III Canada-wide randomized placebo-controlled 4 month trial

Systematic review and meta-analysis of the effects of menopause hormone therapy on risk of Alzheimer’s disease and dementia

Menopausal Hormone Therapy and Risk of Endometrial Cancer

Allopregnanolone and Reproductive Psychiatry: An Overview

Adverse Changes in Body Composition During the Menopausal Transition and Relation to Cardiovascular Risk: A Contemporary Review

The role of lifestyle medicine in menopausal health: a review of non-pharmacologic interventions

Skeletal muscle as an endocrine organ: PGC-1α, myokines and exercise

ADHD and Sex Hormones in Females: A Systematic Review

The range and variation in serum estradiol concentration in perimenopausal and postmenopausal women treated with transdermal estradiol in a real-world setting: a cross-sectional study

The use of HRT containing transdermal estradiol in women with a personal history of venous or arterial thromboembolism: A consecutive series of 115 cases

Recurrent Uncomplicated Urinary Tract Infections in Women: AUA/CUA/SUFU Guideline (2025)

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

Leading preventive neurologist Dr. David Dodick joins the show to unpack what alcohol is really doing inside the body. We dive into how it affects the brain, why it’s linked to an increased cancer risk, how it influences the immune system, and what makes alcohol especially impactful for women navigating perimenopause and menopause.

If you’ve ever wondered what alcohol use might mean for your long-term health, this conversation is for you.

Special thanks to Antonia Lyons

Links to resources mentioned in this episode:

Office of the Surgeon General: Alcohol and Cancer Risk

Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission

Women's alcohol use in mid-life: Identifying associations between menopause symptoms, drinking behavior, and mental health

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

We’ve talked a lot on this show about health issues midlife women face. But what about the other people who often have a front-row seat to these changes, and can play a key supporting role? This week, a conversation about supporting a partner who’s going through menopause—with none other than Elizabeth’s own partner: Dr. Richard Shapiro (who also happens to be a pioneering breast cancer and melanoma researcher and surgeon). They talk about the ways they’ve navigated midlife changes in their relationship, common misconceptions about taking hormones, and impacts menopause can have on relationships, as well as give advice for how both partners and clinicians can better support women experiencing menopause.

Links to resources mentioned in this episode:

(00:01:38) Dr. Elizabeth Poynor on Rich Roll’s podcast

Menopausal Hormone Therapy and the Risk of Breast Cancer in Women with a Pathogenic Variant in BRCA1 or BRCA2

The Menopause Society

8 facts about divorce in the United States

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

What if psychedelics could transform the way we treat trauma, chronic pain, and insomnia? This week, neuroscientist and psychedelic researcher Grace Blest-Hopley joins the show to break down the research on psychedelics and female biology. She discusses how psychedelics work in the brain, and the ways that psychedelic-assisted therapies might be beneficial for women in midlife.

Links to resources mentioned in this episode:

Hystelica’s resources on psychedelic retreats

The Heroic Hearts Project

Psychedelics and Neuroplasticity: A Systematic Review Unraveling the Biological Underpinnings of Psychedelics

Exploring the Therapeutic Effects of Psychedelics Administered to Military Veterans in Naturalistic Retreat Settings

The acute effects of classic psychedelics on memory in humans

Psilocybin with psychological support for treatment-resistant depression: six-month follow-up

Single-Dose Psilocybin for a Treatment-Resistant Episode of Major Depression

Psilocybin produces substantial and sustained decreases in depression and anxiety in patients with life-threatening cancer: A randomized double-blind trial

Johns Hopkins study on psychedelics and Alzheimer’s

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.

What if we reframed the way we approach exercise? On today’s show, Dr. Elizabeth Poynor is joined by Robert Brace - founder of Brace Life Studios. He’s also Elizabeth’s trainer. They discuss how he tailors his workouts to women in midlife, the benefits of exercising in a group and how movement and exercise connect to our mental and spiritual well-being. Robert also gives advice about how to approach training at different hormonal cycle phases, and ways to get started, even when it feels tough.

Links to resources mentioned in this episode:

Robert Brace’s Studio

Martial arts increase oxytocin production

Systematic review: pain, cognition, and cardioprotection—unpacking oxytocin’s contributions in a sport context

Bidirectional Association between Physical Activity and Dopamine Across Adulthood—A Systematic Review

Embodied mood regulation: the impact of body posture on mood recovery, negative thoughts, and mood-congruent recall

Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: results from the Study of Women's Health Across the Nation (SWAN)

American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise

Menstrual cycle tracker apps – Natural Cycles, Flo and Apple Health

Exercise platforms/apps – Nike Training, http://thebracelife.com/

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

See https://omnystudio.com/listener for privacy information.