In this episode of Menopause Rescue, Dr. Polly Watson tackles the all-too-common challenge of breast pain during menopause and perimenopause. She delves into the culprits behind discomfort, such as poorly fitting bras, weight fluctuations, caffeine consumption, and hormonal shifts. Dr. Watson provides practical solutions for alleviating breast pain, such as moderating caffeine and alcohol consumption, and incorporating phytoestrogens like flax into the diet. She also highlights the importance of consulting a healthcare provider for any concerning changes in breast health. Tune in for expert insights and practical advice to help you find relief and restore comfort.

Quotes

• “Many women are wearing bra sizes that are not correct for them, and that’s a huge reason why they have breast pain.”
• “Caffeine makes breast pain worse for a lot of women, and it can take months for that caffeine effect to resolve.”
• “A plant-based estrogen or phytoestrogen is weaker than your body's own estrogen and can help balance either too much or too little estrogen.”

Resources

Hamama Microgreens Grow Kit

Vitanica Breast Cycle Blend

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Website: https://hormonewellnessmd.com/podcast

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In this episode of Menopause Rescue, Dr. Polly Watson discusses the systems and strategies necessary for safely weaning off antidepressants. She emphasizes the importance of collaboration with healthcare providers, the role of nutrition in mental health, and the significance of various vitamins and minerals in serotonin production. Dr. Watson provides practical advice on optimizing diet and supplements to support mental health during this transition, while also addressing the balance between holistic and conventional medicine.

Quotes

• “If you are someone who’s benefited from antidepressants and they are working well for you, then I absolutely celebrate that.”
• “When you wean off the medication, your brain has not been reminded how to make serotonin and you can actually have some pretty significant withdrawal symptoms if your brain doesn't have the precursors and the cofactors that it needs to make serotonin.”
• “I would argue very strongly that [holistic providers] should not de-prescribe anything without communicating with the person who recommended it.”

Resources

Rebecca Katz Triple Triple Brittle Recipe

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Website: https://hormonewellnessmd.com/podcast

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New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course

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In this episode of Menopause Rescue, Dr. Polly Watson and nurse practitioner Kate Willis discuss five key opportunities for women to optimize their health, particularly during menopause. They emphasize the importance of protein intake, quality sleep, strength training, effective stress management, and thoughtful hormone sourcing. The conversation provides practical tips and insights for women to enhance their well-being and navigate health challenges during this transitional phase of life.

Quotes

• "If you're not fueling muscle, you can't build it. We need protein to fuel muscle. And as we age, we utilize protein less efficiently, making it crucial to prioritize quality protein and the right amount." Dr. Polly Watson
• “When we don't sleep well, we have worse insulin sensitivity, higher blood sugars, more inflammation, and hormonal imbalances that impact overall health." Kate Willis NP-C
• "Stress management is like brushing your teeth—a skill to develop daily. When life throws a curveball, you'll be more resilient and able to respond better." Dr. Polly Watson

Resources

Protein Cheat Sheet

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Website: https://hormonewellnessmd.com/podcast

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New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course

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In this conversation, Dr. Polly Watson and her husband Ben Watson discuss the challenges and changes that women face during perimenopause while focusing on how partners can provide support with compassion. They explore emotional fluctuations, sleep disruptions, and the importance of empathy and curiosity in maintaining a healthy relationship during this transition. Together they share personal anecdotes and practical advice for navigating these changes together, emphasizing the need for open communication and shared responsibilities.

Quotes

• “If you're a partner and you're trying to support someone who's going through really big changes, responding with curiosity and with empathy is usually going to get you in a better situation with your family system, with your relationship with that person, better than with judgment and criticism. “ Dr. Polly Watson
• “We share a lot of the domestic work and have figured out over time which parts fit our temperaments. I’m quite happy to do the cleanup, and you’re in control of the creative work in the kitchen.”​ Ben Watson

Connect with Dr. Polly Watson:

Website: https://hormonewellnessmd.com/podcast

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New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course

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In this conversation, Dr. Taylor Pope and Caroline Pope, owners of Chain Effect in Raleigh, join Dr. Polly Watson for a discussion on the importance of strength training, nutrition, and stress management during perimenopause and menopause. They emphasize that individuals can continue to build strength at any age and highlight the significance of adequate protein intake for muscle development. The discussion also covers the impact of stress on sleep patterns and introduces vagal toning as a method to enhance relaxation. Additionally, they explore the challenges women face during perimenopause, including the effects of alcohol on health and sleep.

Quotes

• “If you can maintain your muscle mass and have really solid blood sugar control, we could stop a lot of disease in its tracks before it happens.” Dr. Polly Watson
• “You can get stronger at any age, so unless you're at your absolute top threshold, you have a lot of room to grow in strength every single year.” Dr. Taylor Pope
• “You're not going to build muscle if you're not eating enough protein, enough fuel for the exercise.” Caroline Pope

Links

Vagal Toning Exercise handout

Vagus Nerve Explained

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Podcast: https://www.buzzsprout.com/2300953

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Website: https://hormonewellnessmd.com/podcast

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New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course

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In this episode of Menopause Rescue, Dr. Polly Watson discusses the importance of making small, manageable changes to improve health during midlife. She emphasizes the need to let go of perfectionism and focus on incremental progress. This conversation covers foundational aspects of health, including nutrition, movement, sleep, and stress management, while encouraging listeners to identify their unique paths to wellness. Dr. Watson also highlights the significance of setting boundaries and prioritizing self-care amidst the challenges of midlife.

Quotes

• “Everybody's health goals don't have to look the same. We're all on this journey to get better, and your version of good could look really different than my version of good. As long as we're both moving towards our version of better, that's all that you need.”
• “Stress management isn't something we do only when we're feeling uptight. Stress management is one other part of how we care for our bodies and our minds so that hopefully, when life throws us a curveball, we have some tools and are more resilient to handle that change.”
• “Doing it all is an absolute fairy tale.”

Resources

Goal Setting Target

Easy Food Ideas

Connect with Dr. Polly Watson:

Website: https://hormonewellnessmd.com/podcast

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New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course

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In this conversation, Heather Boykin joins Dr. Polly Watson to discuss the essential aspects of palliative care, emphasizing its role in improving the quality of life for individuals facing serious illnesses both for themselves and family members. She highlights the importance of advanced care planning, navigating conversations about personal preferences, and redefining hope in the context of serious illness. Heather gives practical resources for normalizing these conversations with loved ones and planning for future healthcare decisions.

Quotes

• “A lot of people think about advanced care planning as being purely document preparation, but you know, that's only one part of it. It is really reflecting on as we ourselves get along in this journey of life, what's important to us about our medical care.”
• “Palliative care is a partner with you on the journey. If you have received some news that you know is going to impact your life, it is always a good time, the earlier the better.”
• “Embracing other ways to care for us when we're sick, redefining hope means that things like hospice or end-of-life care can become an important tool.”

Links

The Conversation Project - National Healthcare Decisions Day (NHDD) — April 16

Begin the Conversation: Healthcare planning

Palliative Care | Serious Illness | Get Palliative Care

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Website: https://hormonewellnessmd.com/podcast

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New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course

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