Decoding Women's Health with Dr. Elizabeth Poynor

Decoding Gut Health with Dr. Megan Rossi

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. Links to resources mentioned in this episode: The Gut Health Clinic: https://theguthealthdoctor.com/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 [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/ [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/ [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 [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/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC9812421/]and https://pmc.ncbi.nlm.nih.gov/articles/PMC9812421/ [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 [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/ [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/ [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 [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 [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/ [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 [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 omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Decoding Plastic Surgery with Dr. Troy Pittman

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/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC9399360/] The American Board of Plastic Surgery, Inc.: https://www.abplasticsurgery.org/ [https://www.abplasticsurgery.org/] American Academy of Facial Plastic and Reconstructive Surgery, Inc.: https://www.aafprs.org/ [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 omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Decoding Muscle and Bone Health with Dr. Jocelyn Wittstein

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/ [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/ [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/ [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/ [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/ [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/ [https://pubmed.ncbi.nlm.nih.gov/31461147/] Estrogen deficiency accelerates lumbar facet joints arthritis: https://www.nature.com/articles/s41598-017-01427-7 [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/ [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 [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/ [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/ [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/ [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 [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/ [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 [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/ [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/ [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/ [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/ [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/ [https://content.atria.org/article/your-guide-to-omega-3s/] Why VO2 Max Matters: https://content.atria.org/article/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 omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Decoding Better Sleep with Dr. Jade Wu

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 [https://www.thrivesleepclinic.com/faq] Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications [https://us.macmillan.com/books/9781250828415/hellosleep/] Genome-wide association study identifies genetic loci for self-reported habitual sleep duration supported by accelerometer-derived estimates [https://pmc.ncbi.nlm.nih.gov/articles/PMC6405943/] Sleep Disturbance and Perimenopause: A Narrative Review [https://pmc.ncbi.nlm.nih.gov/articles/PMC11901009/] Sleep Apnea [https://www.sleepfoundation.org/sleep-apnea] Apnea-Hypopnea Index (AHI) [https://www.sleepfoundation.org/sleep-apnea/ahi] To learn more about at-home sleep studies, speak with your doctor and read this [https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study] See a breakdown of the evidence for different treatments for sleep [See%20a%20breakdown%20of%20the%20evidence%20for%20different%20treatments%20for%20sleep] You can find a list of certified CBT-I therapists here [https://www.behavioralsleep.org/] 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 [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 omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Decoding Skincare with Dr. Elizabeth Hale

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 [https://www.skincancer.org/] See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.