Decoding Muscle and Bone Health with Dr. Jocelyn Wittstein

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.

Decoding Longevity with Dr. Nir Barzilai

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 [https://www.cellergy-bio.com/] How to measure biological aging in humans [https://pubmed.ncbi.nlm.nih.gov/40011691/] Rapamycin, But Not Resveratrol or Simvastatin, Extends Life Span of Genetically Heterogeneous Mice [https://pmc.ncbi.nlm.nih.gov/articles/PMC3021372/] An Updated Prioritization of Geroscience- Guided FDA-Approved Drugs Repurposed to Target Aging [https://www.researchgate.net/publication/378689495_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 [https://pmc.ncbi.nlm.nih.gov/articles/PMC12223363/?utm_source=chatgpt.com] The Super Ager Family Study [https://www.superagersstudy.org/] Nir Barziliai, MD, on what we can learn about longevity from SuperAgers and Centenarians [https://www.afar.org/ask-the-expert/nir-barziliai-md-on-what-we-can-learn-about-longevity-from-superagers-and-centenarians] Cardiovascular advantages among the offspring of centenarians [https://pubmed.ncbi.nlm.nih.gov/12730251/]  Lower all-cause, cardiovascular, and cancer mortality in centenarians' offspring [https://pubmed.ncbi.nlm.nih.gov/15571545/] Reduced Prevalence and Incidence of Cognitive Impairment Among Centenarian Offspring [https://pmc.ncbi.nlm.nih.gov/articles/PMC6298187/] What You Should Know About NAD+ Supplements [https://www.atria.org/education/nad-supplements/] Abstract 4168: NMN supplementation enhances proliferation and aggressiveness in UV-induced skin cancer [https://aacrjournals.org/cancerres/article/85/8_Supplement_1/4168/759716/Abstract-4168-NMN-supplementation-enhances] 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 Trauma Healing with Dr. Robert Kachko

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 [https://naturopathic.org/] Somatic Experiencing [https://traumahealing.org/] Trauma and Violence [https://www.samhsa.gov/mental-health/trauma-violence] Veterans Administration National Center for PTSD [https://www.ptsd.va.gov/understand/common/common_adults.asp] Remission from post-traumatic stress disorder in the general population  [https://pubmed.ncbi.nlm.nih.gov/22166813/] Remission from post-traumatic stress disorder in the general population [https://www.cambridge.org/core/journals/psychological-medicine/article/abs/remission-from-posttraumatic-stress-disorder-in-the-general-population/2A389D6AB903349910C8FFE0D31A5AC8] Recovery from DSM-IV post-traumatic stress disorder in the WHO World Mental Health surveys [https://pmc.ncbi.nlm.nih.gov/articles/PMC5758426/] Assessing Primary Care Contributions to Behavioral Health: A Cross-sectional Study Using Medical Expenditure Panel Survey [https://journals.sagepub.com/doi/full/10.1177/21501327211023871] Clinician's Guide to Medications for PTSD [https://www.ptsd.va.gov/professional/treat/txessentials/clinician_guide_meds.asp] 2023 U.S. Surgeon General - Our Epidemic of Loneliness and Isolation [https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf] ‘Dunbar's number’ deconstructed [https://royalsocietypublishing.org/rsbl/article/17/5/20210158/62916/Dunbar-s-number-deconstructed-Dunbar-s-number] Why friendship and loneliness affect our health [https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/nyas.15309?af=R] 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.