Menopause is a universal experience that many women go through, yet it is often a topic that is not openly discussed. In this compelling episode, I dive into a heartfelt conversation with my long-time friend, Shelly Moyers, who fearlessly shares her personal journey through menopause.    Brace yourself for a raw account of challenges, from fainting spells to heart palpitations, and the unsettling feeling of losing control. Shelly's experience unfolds as a powerful testament to the profound impact hormonal changes can have on our overall well-being.   Discover beyond the surface as we unravel the layers of menopause, exploring how hormonal shifts go beyond the stereotypical hot flashes and night sweats. Join us as we delve into the intricate connections between hormones, mental health, relationships, and even cardiovascular well-being. Shelly's journey becomes a mirror reflecting the nuanced aspects of the menopausal transition that often go unnoticed.   In our conversation, we not only explore the challenges but also shed light on solutions. Uncover the importance of self-advocacy and the quest for appropriate medical support. Shelly's transformative experience with Hormone Replacement Therapy becomes a beacon of hope for women navigating similar paths. Don't miss this episode, a valuable resource for understanding the complexities of menopause and gaining insights that could reshape your approach to this transformative phase of life. Key Takeaways: [00:02:18] Going through menopause. [00:04:29] Guilt and social media pressure. [00:06:09] Menopause symptoms beyond the obvious. [00:09:44] Hormones and women's health. [00:10:36] Advocating for hormone awareness. [00:13:55] Hormones and mental health. [00:15:13] Estrogen dominance and its effects. [00:17:35] Changing family dynamics and self-care. [00:19:37] Hormonal discrepancies in parenting. [00:21:26] Hormones and cardiovascular health concerns. [00:23:31] Divorce and finding passion. [00:25:30] Advocating for personal health and hormone replacement. [00:27:38] Women's struggles in relationships. [00:29:44] Finding the right hormone therapy clinic. Memorable Quotes: "And I just want to tell everybody, it's not all in your mind. I mean, it is in your mind, but there's other things that are like playing a factor that we can look at and help. Because your hormones are what control and balance everything. It tells everything else to work good. So why ignore it?" – Shelly Moyers   "Moving into that next part of life, 53 and feeling fine. And that allows me the space to talk about it more comfortably with other women. And you know, when I see them when they're discouraged, I'm like, girl, there is help. Like, let me hug you through this. You got this. And there is a solution. So just don't." – Shelly Moyers Links Mentioned: FREE Quiz: https://quiz.hormoneshelp.com/ FREE E-Book: https://ed.hormoneshelp.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/

Hormone replacement therapy (HRT) has long been a topic of discussion when it comes to women's health, particularly in relation to the risk of dementia and Alzheimer's disease in menopausal women. However, conflicting studies have made it challenging to draw definitive conclusions.    In this eye-opening episode, I unravel the intricate landscape of women's health data, focusing specifically on the intersection of menopause, hormone therapy, and their impact on Alzheimer's disease and dementia. I explored two studies that shed light on this complex issue and break down the methodology, limitations, and critiques of each study. Forget relying on isolated findings; I'll guide you through the importance of considering multiple studies for a comprehensive understanding of this critical subject.   Learn comprehensive evaluations of the effects of hormone replacement therapy on the risk of Alzheimer's and dementia, as we navigate the findings that illuminate previously unseen aspects of women's health. This episode is not just about data – it's about empowering you with knowledge that directly affects your well-being. I also delve into the role of funding in women's health research, emphasizing the need for personalized treatment options. Join me as I break down complex scientific information into practical insights that you can apply to your daily life.   As your host, I am on a mission to make menopause understanding accessible and relevant, believing that knowledge is the key to crafting an exceptional life on your own terms. If you're eager to unravel the mysteries surrounding menopause, hormone therapy, and their connection to Alzheimer's and dementia, don't miss out – tune in to this episode and gain a deeper understanding of your own health journey. Key Takeaways:   [00:02:02] Comparing studies on Hormone Replacement Therapy. [00:02:34] Danish dementia research center study. [00:09:21] Confounding variables in research. [00:13:56] Systematic review and meta-analysis by Neratini and Group. [00:19:44] Importance of timing in Hormone Replacement Therapy. [00:22:23] The need for continued research. [00:24:09] Personalizing women's health approach. [00:25:13] Conclusions and implications of studies. Memorable Quotes:   "I get very frustrated by is most of the studies that get done, only 15% get published. So, there's a lot of studies that don't ever get published. And some of that is publication bias. You get a lot of influence by advertisers and what actually gets published. There's also pressure in funding situations for researchers to find something that is the people paying for it because they won't get funding" – Betty Murray   "We have the capacity to personalize today through DNA, through laboratory testing, and other things. Population-wide treatment is no longer necessary. We can do N of 1 treatment because we have the capacity to do that today. And to me, that's what this information also says, is that your practitioner should be looking at you as an individual, not as a data set." – Betty Murray     Links Mentioned: Free Estrogen Dominance E-Book: https://ed.hormoneshelp.com/ Hormone Quiz: https://quiz.hormoneshelp.com/   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/

Iron plays a crucial role in the body, as it is essential for the production of red blood cells and the transportation of oxygen. Without sufficient iron, individuals may experience fatigue, weakness, and other symptoms associated with anemia.   In today's eye-opening episode, I delve deep into the intricacies of iron with the insightful Dr. Christy Sutton, a passionate advocate for understanding the complexities of iron in our bodies. Beyond the casual act of blood donation, we unravel the profound impact of iron on hormone levels and its significance during the menopausal journey. Get ready for a practical exploration of iron deficiency as Dr. Christy shares personal and family struggles with Crohn's, Celiac disease, and Hemochromatosis, shedding light on the lesser-known aspects of this vital element in our bodies.    Dr. Christy also breaks down the importance of comprehensive Iron Panel Testing, including Ferritin, Serum Iron, UIBC, TIBC, and Iron Saturation Levels, revealing how these tests can be a game-changer in understanding and managing iron levels. Our conversation extends to a multi-faceted approach for those diagnosed with Hemochromatosis, encompassing blood removal, dietary adjustments, and strategic supplementation, such as Curcumin. Learn why proper iron monitoring is crucial, especially for women in the midst of menopause, and discover actionable steps to take control of your iron levels and overall well-being.   Dr. Christy's wisdom serves as a stark reminder that our genetic and health profiles hold the key to wellness. As we navigate the complexities of menopause, her upcoming workshop and insightful book, "The Iron Curse," promise to empower individuals by imparting knowledge that goes beyond the conventional understanding of iron and its impact on our health. Don't miss this episode that could be the turning point in your journey towards mastering menopause and achieving optimal health. Key Takeaways: [00:02:06] Dr. Christy Sutton's health journey. [00:04:15] Hemochromatosis and misdiagnosis. [00:08:11] High iron and health issues. [00:09:36] The epidemic of undiagnosed high iron. [00:16:23] Iron's impact on hormone balance. [00:17:09] The importance of iron testing. [00:19:39] Iron deficiency and genetics. [00:22:05] Identifying hemochromatosis genes. [00:24:09] Thickening of the blood. [00:28:21] Testosterone and cardiovascular risks. [00:29:14] Treatment approaches for high iron. [00:32:18] The Irish curse. [00:35:52] Iron absorption in different diets. [00:39:41] Difficulty accessing medical care. [00:40:34] Resources and workshops information. Memorable Quotes: "Do you really want to wait until your health is ruined to diagnose something that you could have diagnosed decades before and prevented and, you know, increased your longevity and quality of life?" – Dr. Christy Sutton   "The idea that people are just like, oh, I'm gonna go donate blood, I think that's a flawed idea. I think removing blood is a medical procedure. The fact that we've kind of made it this nonchalant thing, I think is not in the best interest of the individual that's having the blood removed, because that's a medical procedure. It could be therapeutic and helpful, it could also be detrimental to one's health." – Dr. Christy Sutton Links Mentioned: Free E-Book: https://sleep.hormoneshelp.com/ FREE Quiz: https://quiz.hormoneshelp.com/     Connect with Dr. Christy Sutton: Website: https://www.drchristysutton.com/ Instagram: https://www.instagram.com/drchristysutton/ Facebook: https://www.facebook.com/drchristysutton/ The Iron Curse Workshop: https://www.ironcurse.com The Heart Health Workshop: https://www.heartcurse.com Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/  

Delve into the revolutionary world of women's health with an exploration of Hormone Replacement Therapy (HRT) in this episode of Menopause Mastery. Unraveling the complexities, I break down the science, dispel common myths, and shed light on how HRT emerges as a pivotal factor in enhancing women's longevity and health span. Discover the transformative potential of this often-misunderstood therapy that holds the key to becoming a genuine game-changer for women navigating the intricate challenges of menopause. In this enlightening episode, I delve into the profound impact that Hormone Replacement Therapy has on women's health during the challenging phase of menopause. Beyond the surface, I unravel the scientific intricacies, providing you with a comprehensive understanding of HRT's mechanisms. As you navigate through the episode, I dispel common misconceptions surrounding HRT, offering practical insights that can empower your personal journey. Tune in to learn how embracing the possibilities of HRT can revolutionize your approach to menopause and set you on a path to optimal well-being.   Key Takeaways: [00:02:24] Health span vs. lifespan.  [00:04:10] Debunking the Women's Health Initiative Study. [00:09:22] Breast cancer risk and HRT. [00:13:12] Observational studies and breast cancer. [00:17:18] Estrogen and cardiovascular protection. [00:21:28] Estrogen and cardiovascular health. [00:23:13] Cognitive decline and estrogen. [00:27:31] Estrogen's role in brain health. [00:30:00] Personalization and precision in hormone therapy. [00:32:51] Bioidentical hormones and synthetic alternatives. [00:36:10] Hormone replacement for health.   Memorable Quotes: "Women on hormone replacement lived to an average of three to four years longer than women. And the reality is, if we're looking at just longevity as a whole, the reason why is hormone replacement therapy increases the longevity by reducing cardiovascular risk, osteoporosis risk, and cancer risk. And if we look at the lifespan studies, another study, another meta-analysis also demonstrated a reduction in all-cause mortality." - Betty Murray "If you started hormone replacement, especially the earlier that you started it in the process, you had a 34% decreased risk of cognitive decline and Alzheimer's. That is a game changer. What if somebody told you that you had a 34% increase in potential upside on an investment? Every one of us would invest. right? Those are great stats. So why wouldn't we invest a 34% increased likelihood to protect ourselves from something, right?" – Betty Murray   Links Mentioned: Sleep E-Book: https://sleep.hormoneshelp.com/ Hormone Quiz: https://quiz.hormoneshelp.com/ Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/  

For years, we have focused solely on the mind and neurotransmitters when it comes to mental health. But what about those silent orchestrators within us - our hormones? This episode will delve into the incredible research that shows how hormones may be the key to understanding and addressing mental health issues. Tune in as I delve into the intricate relationship between hormones and mental health, especially as women transition into menopause.    Ever wondered about how hormone replacement therapy can be a game-changer in women during the transition to menopause? Tune in as I also unravel the benefits, explaining how stabilizing estrogen, progesterone, and testosterone can significantly boost cognitive function and mood. It's time to embrace menopause not as a challenge, but as an opportunity for growth.   Additionally, I delve into the topic of birth control and its impact on women's overall health. I highlight a study on combined oral contraceptives and emphasize the importance of finding the right combination of hormones for individual needs.     With insights from cutting-edge research, I delve into the complex world of hormones and offer valuable insights for women over 40 who are struggling with sleep and emotional dysregulation. Don't miss out on this eye-opening episode that may just change the way you think about mental health. Key Takeaways:   [00:02:24] Hormones and mental health. [00:05:45] Estrogen and mood disturbances. [00:08:35] Hormones and mood fluctuations. [00:10:10] Hormonal effects on mental health. [00:14:05] Hormonal changes and mood. [00:18:09] Testosterone and depression in women. [00:21:53] Hormonal contraceptives and mood. [00:24:13] Hormone replacement and depression. [00:27:32] Testosterone and mood disorders. [00:31:05] Lower testosterone levels in men. Memorable Quotes:   "The reality is hormone replacement of estrogen, progesterone, and testosterone in women, particularly early in the transition to menopause, is favorable not only in cognitive function, but in mood. And that stabilizing those hormones and stabilizing them long term is going to be valuable." - Betty Murray   "Our mental health crisis, particularly in the younger populations, is at a tipping point, right? And the reality is that maybe some of the mental health issues that we're having are hormonal things that are happening with these poor young girls, and they're being manipulated with birth control, and it's leading to increased mood problems, not improvement." – Betty Murray     Links Mentioned: Free E-Book: https://sleep.hormoneshelp.com/ FREE Quiz: https://quiz.hormoneshelp.com/   Connect with Betty Murray: Living Well Dallas Website: https://www.livingwelldallas.com/ Hormone Reset Website: https://hormonereset.net/ Betty Murray Website: https://www.bettymurray.com/ Facebook: https://www.facebook.com/BettyAMurrayCN/ Instagram: https://www.instagram.com/bettymurray_phd/  

Uncover the secrets to a healthier you in this latest episode of Menopause Mastery! Today, I'm diving into the nitty-gritty of fat burning and revealing the 7 game-changing strategies you need to adopt right now. Forget crash diets and quick fixes – I'm here to empower you with the knowledge that body fat is a symptom, not the real problem. In this episode, we'll explore the impact of overeating, especially those processed culprits, on your body fat levels. Get ready to reshape your relationship with food and ignite a sustainable fat-burning journey.   I break down the core principles to guide you toward a leaner, healthier you. Learn why focusing on whole, natural foods like vibrant fruits, crisp vegetables, and clean proteins is your ticket to a metabolism boost. Discover the key to sustainable fat loss that goes beyond mere appearance – it's about nurturing your body's well-being from the inside out. Plus, I'll shed light on the often overlooked factors: managing stress and cultivating discipline. Tune in and unlock the transformative potential of these strategies to kickstart your fat-burning journey.   Ready to take control of your health? Join me in this episode of Menopause Mastery and let's embark on a journey towards a more vibrant, empowered you. It's time to make 2024 the year you achieve the health and vitality you've always desired. Listen in, absorb the wisdom, and let's elevate your fat-burning game together! Key Takeaways:   [00:05:30] Importance of body composition and measuring body fat. [00:10:45] Difference between weight loss and fat loss. [00:14:20] The role of stress chemistry and the importance of managing stress. [00:18:45] Benefits of getting still and practicing mindfulness. [00:22:10] Importance of movement and finding joy in physical activity. [00:26:30] The significance of eating whole foods and avoiding processed foods. [00:31:00] The role of protein in satiety and metabolic health. [00:34:45] Cultivating discipline and the power of willpower. [00:39:15] Importance of taking action for fat burning. Memorable Quotes:   "Here's the reality, you have to tell you what to do, right? And the only way to develop a habit is to create the discipline to force yourself to do stuff you don't want to do. If we waited for motivation and we waited to feel like it, we would never get anything done." – Betty Murray   "It's the discipline and the unpleasantness that actually allows our willpower to become stronger. So, you have to kind of do it first before you feel motivated, which is often not what you hear." – Betty Murray     Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep FREE Quiz: Your Hormone Imbalance Type BIA Scale Oura Ring Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram  

Curious about the science behind muscle health during menopause? In today’s episode, I dove deep into the complexities of muscle protein synthesis, amino acid metabolism, and the impact of estrogen on women's well-being. Get ready to uncover the secrets of muscle loss, discover how estrogen plays a pivotal role in muscle building, and understand the intricate connection between amino acids, weight gain, and glucose production.   I break down various research, providing practical insights into personalized nutrition and exercise strategies tailored to your unique body composition and metabolic needs. Whether you're navigating weight concerns or aiming for optimal glucose levels, this episode is your go-to guide for evidence-based solutions. Tune in to gain a profound understanding of the importance of early intervention and the potential benefits of hormone replacement therapy.   This episode is packed with scientific insights, and I made sure to make it accessible and actionable for you. Remember, menopause is a powerful time in our lives, and with the right knowledge and tools, we can master it for better health and vitality. Key Takeaways: [00:02:14] Dietary intake and literature review. [00:03:16] Muscle protein synthesis. [00:07:34] Estrogen's role in muscle mass and function. [00:08:09] Estrogen regulation in skeletal muscle aging. [00:13:30] Estrogen and skeletal muscle regeneration. [00:15:45] Follicular stimulating hormone and muscle building. [00:18:20] Amino acid metabolism in overweight vs. lean individuals. [00:20:31] Gluconeogenesis in perimenopause and menopause. [00:24:06] Amino acid contribution to gluconeogenesis. [00:36:26] Metabolic signature and amino acid metabolism. [00:41:05] Personalized approaches to muscle health. [00:43:34] Metabolic changes and weight gain in menopause. [00:45:48] Hormone reset and metabolic flexibility. [00:50:21] Gender inequality in research and hormone replacement. Memorable Quotes:   "One weight training session, even if you whip your own butt with your trainer, is not enough because we don't have that same hardcore stimulus to muscle building that men have. So, a single session a week is not weight training. It is weight training for that one session, but it is not hard enough to cause significant muscle protein synthesis, particularly as we go through menopause." – Betty Murray   "If you're doing all the right things and you're not getting the right answers, it may be the order in which you're doing things. And it may be that you have to shift a little bit and go into a therapeutic diet for a period of time to force the body to become more metabolically efficient and become metabolically flexible." – Betty Murray     Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep FREE Quiz: Your Hormone Imbalance Type     Resources and References: Insulin resistance and the metabolism of branched-chain amino acids in humans Physical performance in relation to menopause status and physical activity The Emergence of the Metabolic Syndrome with Menopause The Greater Contribution of Gluconeogenesis to Glucose Production in Obesity Is Related to Increased Whole-Body Protein Catabolism The Role of Oestrogen in Female Skeletal Muscle Ageing: A Systematic Review The Role of Estrogen in Insulin Resistance Decreased Consumption of Branched-Chain Amino Acids Improves Metabolic Health Separate Contribution of Diabetes, Total Fat Mass, and Fat Topography to Glucose Production, Gluconeogenesis, and Glycogenolysis Why does obesity cause diabetes? Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review A Branched-Chain Amino Acid-Related Metabolic Signature that Differentiates Obese and Lean Humans and Contributes to Insulin Resistance Follicle-stimulating hormone enhances hepatic gluconeogenesis by GRK2-mediated AMPK hyperphosphorylation at Ser485 in mice Hepatic estrogen receptor α is critical for regulation of gluconeogenesis and lipid metabolism in males Tracking the carbons supplying gluconeogenesis Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage Role of branched-chain amino acid metabolism in the pathogenesis of obesity and type 2 diabetes-related metabolic disturbances BCAA metabolism in type 2 diabetes Branched-Chain and Aromatic Amino Acids Are Predictors of Insulin Resistance in Young Adults Estrogen Improves Insulin Sensitivity and Suppresses Gluconeogenesis via the Transcription Factor Foxo1 Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Osteoporosis is a bone disease characterized by reduced bone density and quality, leading to weak and fragile bones that are more prone to fractures. While it is more common in women, men can also be affected. In this episode of the Menopause Mastery, I explore the various risk factors for osteoporosis and delve into some lesser-known factors that can contribute to bone loss.   We'll explore the importance of calcium, vitamin D, and genetics in bone health. Discover the shadows cast by risk factors like sex hormone changes, aging, and lifestyle choices. Our exploration extends to the gut, kidneys, and estrogen metabolism, all woven into the fabric of bone vitality.   This episode isn't just about listing risks—it's also a guide through the maze of digestion and nutrient absorption, emphasizing their role in maintaining strong bones. I also emphasize the need for a well-rounded approach to osteoporosis prevention and treatment, addressing lifestyle factors, genetics, and gut health.   Whether you're currently dealing with osteoporosis or want to prevent it in the future, this episode provides valuable insights and strategies for maintaining strong and healthy bones.   Key Takeaways: [00:03:00] Focus on Osteoporosis [00:04:20] Understanding Osteoporosis and Risk Factors [00:06:55] Hormonal Changes and Bone Health [00:08:40] Bone Density Peak and Decline with Age [00:09:25] DEXA Scans and Bone Quality Assessment [00:13:27] Nutritional Factors in Bone Health [00:16:51] Lifestyle Factors Affecting Bone Density [00:22:40] Genetic Implications in Osteoporosis [00:30:33] Estrogen Metabolism Genes and Bone Health [00:40:56] Kidney Function and Bone Metabolism [00:43:03] Malabsorption, Leaky Gut, and Osteoporosis [00:45:22] Recap and Preventative Measures   Memorable Quotes:   "Poor dietary intake, poor dietary function, and digestive function over time is going to cause a loss of bone mineral density as well, just because your body can't build something it doesn't get, right? Those nutrients are essential."  – Betty Murray   "The reality is even if you're at a point right now where you don't have it, your risks go up as you get older. So it is, even if it's not on the radar today, will eventually be on the radar later on." – Betty Murray   Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep FREE Quiz: Your Hormone Imbalance Type   Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Step into the holiday chaos with me on this episode of the Menopause Mastery, as I fearlessly navigate the frenetic gauntlet of commercialism that often engulfs the festive season.  In a world where a quarter of our year is swept away by holiday chaos, I bring forth nuggets of wisdom to help you reclaim control and prioritize self-care amid the festive frenzy.    Discover the art of reclaiming your time and well-being as I unveil insightful strategies for preserving your health, maintaining exercise routines, and safeguarding your sanity during the holiday whirlwind. Self-care isn't selfish—it's a vital component of navigating the holidays with grace and joy. So, join me as I encourage you to invest in yourself, ensuring you emerge from this season as the best version of yourself.   As the festive lights twinkle, I also delve into the essence of menopause as a season of self-discovery and exploration. Uncover the layers of your passions and embrace the joy and fulfillment that await beneath. I’ll guide you through harnessing your physical and mental health to live a purposeful, passionate life during this transformative phase.   Tune in for an episode that transcends the holiday hustle—a beacon of wisdom, love, and self-discovery that will empower you to navigate the season with grace and purpose.  Key Takeaways:   [00:02:37] Christmas in a tiny apartment. [00:07:10] Calories and metabolism debunked. [00:11:40] The anticipation neurotransmitter dopamine. [00:13:36] Gluten-free stuffing and comfort food. [00:14:20] Mindful eating during holiday meals. [00:17:07] Family's desire to pull you off your diet. [00:20:01] Live with gratitude, be present. [00:23:18] Butter and flavor enhancers. [00:25:26] Prepare, pamper, and move. [00:27:57] Move and meditate. [00:30:20] Own your no, prioritize yourself.  [00:33:17] Time is precious, prioritize love.  Memorable Quotes:   "I think that is super important also, is we want to live in gratitude because that's really what the holiday is about, is being grateful." – Betty Murray   "Own your no means using no. No is a one-word sentence. You don't need to clarify it in any way. Right? So, if you get roped into making cookies for the PTA or roped into being the host of the holiday party for the entire street and you didn't want to do it, it's on you to say no. Right? It's not the other people's fault because the thing is, we get mad." – Betty Murray   Links Mentioned: Free E-Book: A Woman's Guide to Kick-Ass Sleep Free Quiz: Find Out Your Hormone Imbalance Type   Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram

Insomnia is a common sleep disorder that affects many individuals, especially women during the transitional time of menopause. It can have a significant impact on one's quality of life, causing fatigue, irritability, and difficulty concentrating.   In this episode, I had the pleasure of interviewing Morgan Adams, a two-time breast cancer survivor and a Holistic Sleep Coach. Morgan shares her personal journey with insomnia and prescription sleeping pills, and how she overcame these challenges to achieve better sleep quality. We dive deep into topics such as creating morning and evening routines for optimal sleep, avoiding a negative relationship with sleep, and the profound impact sleep has on our overall well-being.    Morgan's wisdom and guidance extend beyond just sleep, as she advocates for a holistic approach to well-being in all aspects of life, which includes looking at our diet, movement, routines, and circadian rhythm. By addressing all aspects of our health, we can truly thrive during menopause and beyond. Her resilience and passion shine through in this conversation, and I'm confident that her insights will resonate with you.   To make this episode even more valuable, Morgan is offering a free mini course called the Sleep Reset Solution. This course provides actionable tips and strategies for those in the early stages of their sleep journey.    Don't miss this insightful conversation that will help you conquer your battles with sleepless nights and create a more fulfilling life. Key Takeaways:   [00:03:38] Sleeping pills and their side effects. [00:06:29] Nasty side effects of sleep drugs. [00:08:59] Prioritize sleep for overall well-being. [00:10:23] Sleeping pills and mortality rates. [00:12:39] Boosting circadian rhythm. [00:15:46] Bedroom environment and sleep. [00:19:40] Sleep anxiety. [00:20:28] Create a wind down routine. [00:22:17] Sleeping in separate rooms. [00:27:00] Sleep apnea in women. [00:28:33] Importance of holistic sleep coaching. [00:29:19] CBT-I for insomnia. [00:31:25] Sleep and accountability. Memorable Quotes:   "And essentially when you're taking something like that, you're really at a space of sedation, not true sleep. It's changing the actual architecture of your sleep. So, you're not getting as much REM sleep. You're not getting as much deep sleep. And so, you don't feel quite as restored in the morning." – Morgan Adams   "It's really tempting to regress to the behaviors that you know are not serving your sleep well. And if there's something called the Hawthorne effect, basically, when you know you're being watched, you typically will perform better. So, if you have a coach, a health coach, sleep coach, like looking in at your habits, every day, you're going to be more likely to really follow the recommendations." – Morgan Adams Connect with Morgan Adams: Website Instagram FREE Mini Course Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram