13. Strong, Mobile, and Pain Free: Rethinking Yoga and Movement with Cecily Milne

13. Strong, Mobile, and Pain Free: Rethinking Yoga and Movement with Cecily Milne

Cecily Milne, founder of Yoga Detour, spent a decade completely devoted to yoga, but ended up in so much pain she couldn't make her bed. She rebuilt herself from the ground up by diving deep into the study of functional movement. This conversation will change how you think about pain, posture, strength, and what it means to move well in midlife. Don't miss Cecily's FREE 10-class bundle [https://watch.followthedetour.com/checkout/new?o=231357&coupon=BEYOND40]for our listeners! 30 days of access, curated specifically for women over 40. Use code BEYOND40 In this episode: * What pain and tightness in the body often mean and what to do about them * “Structural balance:” what happens when parts of your body go offline and others have to pick up the slack * Why arbitrary movement “rules” we’re taught (like "don't let your knees go past your toes") can foster weakness in your body, not safety * The case against high-intensity cardio for midlife women and what to do instead * Why strength training is non-negotiable IF it's programmed with intention, not done at random * The posture myth: why perfect posture isn't a position you hold — it's the strength you build so you don't have to think about it * How somatic movement and nervous system regulation are the missing piece in most women's fitness routine. Our Guest: Cecily Milne — Yoga Detour founder followthedetour.com [http://followthedetour.com] Instagram: @yogadetour  Links & Resources Better Beyond 40 Formula [https://drmarypines.com/better-beyond-40] — Mary's signature program for peri/menopausal women (35–65) 👉 Watch the FREE MasterClass [https://www.marypinesphd.com/register] Join the FREE Community on Skool [https://www.skool.com/better-beyond-40-formula-free-8337] Newsletter [https://www.drmarypines.com/newsletter] — weekly guidance from Dr. Mary Instagram @drmarypines [https://www.instagram.com/drmarypines/] Full show notes, citations, and transcript: drmarypines.com/podcast [https://drmarypines.com/podcast] Mentioned in this episode: Functional Range Conditioning  Soma Training  ELDOA System  This content is for educational purposes only and is not medical advice. Please work with a qualified provider before starting any new health protocol. This content does not establish a patient-provider relationship with Dr. Mary Pines.

12. Peptides Part 3: Real Talk on Safety, Sourcing & Are They For You?

You've done the research. You know peptides exist. But now the real questions start: where do you actually get them, are they safe, and how do you know if they're even right for you? This is the episode no one in the peptide space wants to make — the regulatory reality, the sourcing minefield, and a clear framework for deciding whether peptides belong in your toolkit at all. In this episode: * You'll hear three real-world midlife scenarios — muscle loss despite lifting, post-COVID inflammation that won't resolve, and brain health concerns — and which peptides might fit each one * You'll understand why sourcing is the most dangerous part of the peptide conversation, and what "certificate of analysis" actually means (and doesn't mean) * You'll learn why the FDA crackdown on peptide compounding happened — and what the April 2026 reclassification actually changes * You'll get a clear explanation of why your doctor probably can't talk to you about peptides — and what that means for your access * You'll walk away with three questions to ask yourself before you consider any peptide protocol * You'll get Mary's shortlist of the most credible experts in the peptide space to learn from — no “bro science” here! * You'll hear the fascinating Cold War origin story of peptides   Links & Resources Better Beyond 40 Formula [https://drmarypines.com/better-beyond-40] — Dr. Mary's signature BB40 program helps peri/menopausal women THRIVE  👉 Watch the FREE MasterClass [https://www.marypinesphd.com/register] that explains her BB40 approach  Join the FREE BB40 Community on Skool [https://www.skool.com/better-beyond-40-formula-free-8337] Newsletter [https://www.drmarypines.com/newsletter] — weekly guidance from Dr. Mary Instagram @drmarypines [https://www.instagram.com/drmarypines/] Full show notes, citations, and transcript: https://drmarypines.com/podcastdrmarypines.com/podcast [http://drmarypines.com/podcast] Peptides mentioned:  CJC-1295 Ipamorelin BPC-157 Thymosin Alpha-1 Thymosin Beta-4 / TB-500 Selank Semax GLP-1 agonists Epitalon Experts mentioned: Dr. Elizabeth Yurth (Boulder Longevity Institute), Dr. William Seeds (SSRP Institute), Dr. Kent Holtorf (Integrative Peptides) ____ This content is for educational purposes only and is not medical advice. Please work with a qualified provider before starting any new health protocol. This content does not establish a patient-provider relationship with Dr. Mary Pines.

11. Peptides Part 2: My 6 Favorite Kinds!

If you're already on HRT, lifting, eating protein, and sleeping — and still not getting the results you expect — this episode is your next layer. Part 2 of our three-part peptide series, Dr. Mary Pines walks through her six favorite peptides: what they do, who they're for, and how she actually uses them with clients. In this episode: * BPC-157: the gut and injury repair all-star — and why it's banned in professional sports * TB-500: the antifibrotic partner that helps tissues heal without messy scar tissue * Thymosin alpha-1: the immune peptide that helps your defense system act younger * CJC-1295 + ipamorelin: the growth hormone duo that supports deep sleep, muscle, and bone without the bodybuilder risks * GLP-1s (Ozempic, Mounjaro, and beyond): what the media got wrong, why microdosing changes everything, and what's coming in 2026 * Selank + Semax: the brain peptides for anxiety, fog, and post-viral recovery * GHK-Cu: the copper peptide that reprograms 4,000 aging-related genes — and actually works topically Part 3 next week: sourcing, safety, and a framework for whether peptides belong in your life. Links & Resources Better Beyond 40 Formula [https://drmarypines.com/better-beyond-40] — Mary's signature program for peri/menopausal women (35–65) 👉 Watch the FREE MasterClass [https://www.marypinesphd.com/register] Join the FREE Community on Skool [https://www.skool.com/better-beyond-40-formula-free-8337] Newsletter [https://www.drmarypines.com/newsletter] — weekly guidance from Dr. Mary Instagram @drmarypines [https://www.instagram.com/drmarypines/] Full show notes, citations, and transcript: drmarypines.com/podcast [https://drmarypines.com/podcast] Peptides covered in this episode: BPC-157 TB-500 / Thymosin beta-4 fragment 17-23 Thymosin alpha-1 CJC-1295 + ipamorelin Semaglutide (Ozempic / Wegovy) Tirzepatide (Mounjaro / Zepbound) Retatrutide Selank Semax GHK-Cu / "The Copper Peptide" __ This content is for educational purposes only and is not medical advice. Please work with a qualified provider before starting any new health protocol. This content does not establish a patient-provider relationship with Dr. Mary Pines.

10. Part 1: Peptides 101 - What, Why & How?!

If you're doing everything right — the protein, the lifting, the sleep — and still feel inflamed, foggy, or stuck, this episode is for you. Dr. Mary Pines breaks down what peptides actually are, how they signal your body differently from hormones, and why midlife women who are already on HRT are now looking at peptides as the missing layer. Part 1 of a three-part series. No hype, no shortcuts — just the mechanism and a clear framework for where peptides fit (and where they don't). 00:00:00 – Three-part series intro & why peptides deserve the space. 00:01:14 – Who this is for: doing everything right and still stuck. 00:04:47 – What peptides actually are — and why small protein misses it. 00:10:22 – Peptides vs. hormones: loudspeaker vs. precise text message. 00:13:39 – Why big pharma modified natural peptides to patent them. 00:16:42 – How fast they work and how long a course runs. 00:19:43 – Lifestyle, hormones, peptides — why the order matters. 00:22:29 – Injections, cycles, healing reactions — what to expect. 00:26:58 – Preview: BPC-157, GLP-1s, copper & brain peptides. Links & Resources About Dr. Mary, Blog, Shop & more at drmarypines.com [http://drmarypines.com] Her signature Better Beyond 40 Formula [https://drmarypines.com/better-beyond-40] is designed to help peri/menopausal women (35-65) rebalance their bodies, overcome hormonal symptoms & lose weight using natural, science-based approaches they won't hear about in most doctor's offices or online.  👉Watch the FREE MasterClass [https://www.marypinesphd.com/register] to learn more & see if it might be a fit for you. Join the FREE Community [https://www.skool.com/better-beyond-40-formula-free-8337] Instagram @drmarypines [https://www.instagram.com/drmarypines/] Explore Mary’s creative side and view her artwork at MaryPines-Art.com [https://marypines-art.com/]. You can watch each episode on YouTube [https://www.youtube.com/@drmarypines/podcasts].  Transcripts of all episodes can be found here [https://drmarypines.com/transcripts].  Peptides Mentioned in this Episode: BPC-157 TB-500 / Thymosin beta-4 fragment 17-23 Thymosin alpha-1 GLP-1 class (semaglutide, tirzepatide, retatrutide) GHK-Cu / "The Copper Peptide" Selank + Semax Connect with Me: Website: https://drmarypines.com [https://drmarypines.com/] Newsletter: https://www.drmarypines.com/newsletter [https://www.drmarypines.com/newsletter] FB: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbmlKOFRNaHhldFhRcGtJVjY2WG9yc2h1Rm8td3xBQ3Jtc0tuck1sR29nbWJNNDQtTVppc0JSN2hnQmNsTExiODI1OGJ1QjBYS3EyaGF4ZkI5MWtodktRY1RQSVhWNzF0ckFyazF1Z3RPOEVMYlNXUTY0cktxeDNidjlXRHNtV2owbC1IbmFUY1dqLUp4Z2dHZ1YtSQ&q=https%3A%2F%2Fwww.facebook.com%2Fdrcarriejones&v=wF8cR7jlAl8https://www.facebook.com/drmarypines [https://www.facebook.com/drmarypines] Instagram: https://www.instagram.com/drmarypines/ [https://www.instagram.com/drmarypines/] Linkedin: linkedin.com/in/dr-mary-pines-phd [http://linkedin.com/in/dr-mary-pines-phd] Shop: https://drmarypines.com/shop [https://drmarypines.com/shop] Blog: https://drmarypines.com/blog [https://drmarypines.com/blog] ____ Disclaimer: This content is for educational purposes only and is not medical advice. It does not replace the guidance of a licensed healthcare provider and should not be used to diagnose, treat, or inform medication decisions. Consult a qualified professional before starting any new health protocol. This content does not establish a patient-provider relationship with Dr. Mary Pines.

9. Sexual, Urinary & Pelvic Health: Vaginal Estrogen & Beyond! ft. Lindsay Geddes, Pelvic Floor PT

If you've ever been told that hormone replacement therapy is dangerous, or if you've just quietly accepted leaks, dryness, or painful sex as inevitable parts of midlife — this episode is for you. Dr. Mary Pines sits down with pelvic floor physiotherapist Lindsay Geddes to cut through decades of fear-based misinformation around HRT. They cover why hormones aren't just for reproduction, how the notorious 2002 Women's Health Initiative study was flawed (and later retracted), and why bioidentical hormones are a game-changer. Dr. Mary also breaks down exactly what vaginal estrogen does — from rebuilding tissue thickness and improving lubrication, to supporting the vaginal microbiome, reducing UTIs, and even improving clitoral sensation. Plus, Lindsay shares her clinical tips on how to actually apply it for maximum benefit. Armed with this episode, you'll know exactly what to say to your doctor. In This Episode: •       Why the 2002 Women's Health Initiative study created decades of fear around HRT — and why that fear is now officially outdated •       What vaginal estrogen actually does: rebuilding tissue, improving lubrication, supporting the vaginal microbiome, reducing UTIs, and restoring sensation •       How to have an informed, confident conversation with your doctor about bioidentical hormones and vaginal estrogen Links & Resources Learn more about Dr. Mary’s work at DrMaryPines.com [https://drmarypines.com/] and her signature Better Beyond 40 Formula [https://marypinesphd.com/register] program. Join my FREE Skool Community [https://www.skool.com/better-beyond-40-formula-free-8337] Follow her on Instagram at @drmarypines [https://www.instagram.com/drmarypines/] for day-to-day inspiration, wellness insights, and a behind-the-scenes look at her life and practice. You can watch each episode on YouTube [https://www.youtube.com/@drmarypines/podcasts].  Watch my FREE MasterClass [https://www.marypinesphd.com/register] designed to help women 35-65 understand how to rebalance their bodies, overcome hormonal symptoms & lose weight using natural, science-based approaches they won't hear about in most doctor's offices or online. Transcripts of all episodes can be found here [https://drmarypines.com/transcripts].  Connect with Me: Website: https://drmarypines.com [https://drmarypines.com/] Newsletter: https://www.drmarypines.com/newsletter [https://www.drmarypines.com/newsletter] Linkedin: linkedin.com/in/dr-mary-pines-phd [http://linkedin.com/in/dr-mary-pines-phd] Shop: https://drmarypines.com/shop [https://drmarypines.com/shop] Blog: https://drmarypines.com/blog [https://drmarypines.com/blog] _______ Disclaimer: The content shared on this channel is for educational and informational purposes only and does not constitute medical advice. Nothing here is intended to replace the guidance of your physician, licensed healthcare provider, or any information accompanying a product you've been prescribed or recommended. Do not rely on this content to diagnose or treat a health condition, or to make decisions about medication or other therapies.