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

Figuring out how to take care of your skin shouldn&rsquo;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.&nbsp; 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&trade; and fillers.&nbsp; Plus, some actionable tips for early skin cancer detection.
Links to resources mentioned in this episode:
<a href="https://www.skincancer.org/">Skin Cancer Foundation</a>

Decoding Skincare with Dr. Elizabeth Hale

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/e5439cdb-def6-4a70-9576-b43300103efb/transcript

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

How to measure biological aging in humans

Rapamycin, But Not Resveratrol or Simvastatin, Extends Life Span of Genetically Heterogeneous Mice

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

The Super Ager Family Study

Nir Barziliai, MD, on what we can learn about longevity from SuperAgers and Centenarians

Cardiovascular advantages among the offspring of centenarians 

Lower all-cause, cardiovascular, and cancer mortality in centenarians' offspring

Reduced Prevalence and Incidence of Cognitive Impairment Among Centenarian Offspring

What You Should Know About NAD+ Supplements

Abstract 4168: NMN supplementation enhances proliferation and aggressiveness in UV-induced skin cancer

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.

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:
<a href="https://www.cellergy-bio.com/">Cellergy Therapeutics</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/40011691/">How to measure biological aging in humans</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3021372/">Rapamycin, But Not Resveratrol or Simvastatin, Extends Life Span of Genetically Heterogeneous Mice</a>
<a href="https://www.researchgate.net/publication/378689495_An_Updated_Prioritization_of_Geroscience-_Guided_FDA-Approved_Drugs_Repurposed_to_Target_Aging">An Updated Prioritization of Geroscience- Guided FDA-Approved Drugs Repurposed to Target Aging</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC12223363/?utm_source=chatgpt.com">Comparative Effectiveness of Metformin Versus Sulfonylureas on Exceptional Longevity in Women With Type 2 Diabetes: Target Trial Emulation</a>
<a href="https://www.superagersstudy.org/">The Super Ager Family Study</a>
<a href="https://www.afar.org/ask-the-expert/nir-barziliai-md-on-what-we-can-learn-about-longevity-from-superagers-and-centenarians">Nir Barziliai, MD, on what we can learn about longevity from SuperAgers and Centenarians</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/12730251/">Cardiovascular advantages among the offspring of centenarians</a>&nbsp;
<a href="https://pubmed.ncbi.nlm.nih.gov/15571545/">Lower all-cause, cardiovascular, and cancer mortality in centenarians' offspring</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6298187/">Reduced Prevalence and Incidence of Cognitive Impairment Among Centenarian Offspring</a>
<a href="https://www.atria.org/education/nad-supplements/">What You Should Know About NAD+ Supplements</a>
<a href="https://aacrjournals.org/cancerres/article/85/8_Supplement_1/4168/759716/Abstract-4168-NMN-supplementation-enhances">Abstract 4168: NMN supplementation enhances proliferation and aggressiveness in UV-induced skin cancer</a>
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Longevity with Dr. Nir Barzilai

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/9088f364-ef98-408d-8ff0-b424017bc75b/transcript

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

Somatic Experiencing

Trauma and Violence

Veterans Administration National Center for PTSD

Remission from post-traumatic stress disorder in the general population 

Remission from post-traumatic stress disorder in the general population

Recovery from DSM-IV post-traumatic stress disorder in the WHO World Mental Health surveys

Assessing Primary Care Contributions to Behavioral Health: A Cross-sectional Study Using Medical Expenditure Panel Survey

Clinician's Guide to Medications for PTSD

2023 U.S. Surgeon General - Our Epidemic of Loneliness and Isolation

‘Dunbar's number’ deconstructed

Why friendship and loneliness affect our health

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.

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

Decoding Trauma Healing with Dr. Robert Kachko

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/7c2aae3e-141c-43b2-be0e-b4170032b064/transcript

We’re tackling your questions about midlife hormone support. We’ll debunk common myths, unpack the research, and break down the basics of hormone support. We’ll also discuss some of the systemic benefits that may come with taking hormones, as well as important considerations for people with a history of health conditions, like cancer or stroke. Joining Dr. Elizabeth Poynor for this discussion is Atria Health Institute’s Chief Content Officer Siobhan O’Connor. 

Links to resources mentioned in this episode:

(00:25:29) - Decoding Happiness in Midlife with Dr. Laurie Santos

(00:27:27) - Decoding Brain Fog with Dr. Caroline Gurvich

(00:48:00) - Decoding Partnership in Midlife with Dr. Richard Shapiro

Vaginal estrogen use in breast cancer survivors: a systematic review and meta-analysis of recurrence and mortality risks

Oral micronized progesterone for perimenopausal night sweats and hot flushes a Phase III Canada-wide randomized placebo-controlled 4 month trial

Systematic review and meta-analysis of the effects of menopause hormone therapy on risk of Alzheimer’s disease and dementia

Menopausal Hormone Therapy and Risk of Endometrial Cancer

Allopregnanolone and Reproductive Psychiatry: An Overview

Adverse Changes in Body Composition During the Menopausal Transition and Relation to Cardiovascular Risk: A Contemporary Review

The role of lifestyle medicine in menopausal health: a review of non-pharmacologic interventions

Skeletal muscle as an endocrine organ: PGC-1α, myokines and exercise

ADHD and Sex Hormones in Females: A Systematic Review

The range and variation in serum estradiol concentration in perimenopausal and postmenopausal women treated with transdermal estradiol in a real-world setting: a cross-sectional study

The use of HRT containing transdermal estradiol in women with a personal history of venous or arterial thromboembolism: A consecutive series of 115 cases

Recurrent Uncomplicated Urinary Tract Infections in Women: AUA/CUA/SUFU Guideline (2025)

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.

We&rsquo;re tackling your questions about midlife hormone support. We&rsquo;ll debunk common myths, unpack the research, and break down the basics of hormone support. We&rsquo;ll also discuss some of the systemic benefits that may come with taking hormones, as well as important considerations for people with a history of health conditions, like cancer or stroke. Joining Dr. Elizabeth Poynor for this discussion is Atria Health Institute&rsquo;s Chief Content Officer Siobhan O&rsquo;Connor.&nbsp;
Links to resources mentioned in this episode:
(00:25:29) <a href="https://podcasts.apple.com/us/podcast/decoding-happiness-in-midlife-with-dr-laurie-santos/id1839991627?i=1000743140356">- Decoding Happiness in Midlife with Dr. Laurie Santos</a>
(00:27:27) <a href="https://podcasts.apple.com/us/podcast/decoding-brain-fog-with-dr-caroline-gurvich/id1839991627?i=1000730519458">- Decoding Brain Fog with Dr. Caroline Gurvich</a>
(00:48:00) <a href="https://podcasts.apple.com/us/podcast/decoding-partnership-in-midlife-with-dr-richard-shapiro/id1839991627?i=1000749021960">- Decoding Partnership in Midlife with Dr. Richard Shapiro</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/39521301/">Vaginal estrogen use in breast cancer survivors: a systematic review and meta-analysis of recurrence and mortality risks</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10241804/">Oral micronized progesterone for perimenopausal night sweats and hot flushes a Phase III Canada-wide randomized placebo-controlled 4 month trial</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10625913/">Systematic review and meta-analysis of the effects of menopause hormone therapy on risk of Alzheimer&rsquo;s disease and dementia</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3775978/">Menopausal Hormone Therapy and Risk of Endometrial Cancer</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6594874/">Allopregnanolone and Reproductive Psychiatry: An Overview</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9258798/">Adverse Changes in Body Composition During the Menopausal Transition and Relation to Cardiovascular Risk: A Contemporary Review</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/40937901/">The role of lifestyle medicine in menopausal health: a review of non-pharmacologic interventions</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4657151/">Skeletal muscle as an endocrine organ: PGC-1&alpha;, myokines and exercise</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC12145478/">ADHD and Sex Hormones in Females: A Systematic Review</a>
<a href="https://journals.lww.com/menopausejournal/fulltext/2025/02000/the_range_and_variation_in_serum_estradiol.2.aspx">The range and variation in serum estradiol concentration in perimenopausal and postmenopausal women treated with transdermal estradiol in a real-world setting: a cross-sectional study</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC12669395/">The use of HRT containing transdermal estradiol in women with a personal history of venous or arterial thromboembolism: A consecutive series of 115 cases</a>
<a href="https://www.auanet.org/guidelines-and-quality/guidelines/recurrent-uti">Recurrent Uncomplicated Urinary Tract Infections in Women: AUA/CUA/SUFU Guideline (2025)</a>
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Your Hormone Support Questions with Siobhan O’Connor

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/f25406b3-e8dc-44b7-bc1b-b409000adc9a/transcript

Leading preventive neurologist Dr. David Dodick joins the show to unpack what alcohol is really doing inside the body. We dive into how it affects the brain, why it’s linked to an increased cancer risk, how it influences the immune system, and what makes alcohol especially impactful for women navigating perimenopause and menopause.

If you’ve ever wondered what alcohol use might mean for your long-term health, this conversation is for you.

Special thanks to Antonia Lyons

Links to resources mentioned in this episode:

Office of the Surgeon General: Alcohol and Cancer Risk 

Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission 

Women's alcohol use in mid-life: Identifying associations between menopause symptoms, drinking behavior, and mental health 

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.

Leading preventive neurologist Dr. David Dodick joins the show to unpack what alcohol is really doing inside the body. We dive into how it affects the brain, why it&rsquo;s linked to an increased cancer risk, how it influences the immune system, and what makes alcohol especially impactful for women navigating perimenopause and menopause.
If you&rsquo;ve ever wondered what alcohol use might mean for your long-term health, this conversation is for you.
Special thanks to <a href="https://profiles.auckland.ac.nz/antonia-lyons">Antonia Lyons</a>
Links to resources mentioned in this episode:
<a href="https://www.hhs.gov/surgeongeneral/reports-and-publications/alcohol-cancer/index.html">Office of the Surgeon General: Alcohol and Cancer Risk</a>&nbsp;
<a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract">Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission</a>&nbsp;
<a href="https://pubmed.ncbi.nlm.nih.gov/41059530/">Women's alcohol use in mid-life: Identifying associations between menopause symptoms, drinking behavior, and mental health</a>&nbsp;
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Alcohol with Dr. David Dodick

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/a87b5a73-1855-40ce-9574-b3fa017c27a5/transcript

We’ve talked a lot on this show about health issues midlife women face. But what about the other people who often have a front-row seat to these changes, and can play a key supporting role? This week, a conversation about supporting a partner who’s going through menopause—with none other than Elizabeth’s own partner: Dr. Richard Shapiro (who also happens to be a pioneering breast cancer and melanoma researcher and surgeon). They talk about the ways they’ve navigated midlife changes in their relationship, common misconceptions about taking hormones, and impacts menopause can have on relationships, as well as give advice for how both partners and clinicians can better support women experiencing menopause. 

Links to resources mentioned in this episode: 

(00:01:38) Dr. Elizabeth Poynor on Rich Roll’s podcast

Menopausal Hormone Therapy and the Risk of Breast Cancer in Women with a Pathogenic Variant in BRCA1 or BRCA2

The Menopause Society

8 facts about divorce in the United States

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.

We&rsquo;ve talked a lot on this show about health issues midlife women face. But what about the other people who often have a front-row seat to these changes, and can play a key supporting role? This week, a conversation about supporting a partner who&rsquo;s going through menopause&mdash;with none other than Elizabeth&rsquo;s own partner: Dr. Richard Shapiro (who also happens to be a pioneering breast cancer and melanoma researcher and surgeon). They talk about the ways they&rsquo;ve navigated midlife changes in their relationship, common misconceptions about taking hormones, and impacts menopause can have on relationships, as well as give advice for how both partners and clinicians can better support women experiencing menopause.&nbsp;
Links to resources mentioned in this episode:&nbsp;
(00:01:38) <a href="https://podcasts.apple.com/us/podcast/decoding-womens-health-dr-elizabeth-poynor-on-midlife/id582272991?i=1000746675611">Dr. Elizabeth Poynor on Rich Roll&rsquo;s podcast</a>
<a href="https://www.abstractsonline.com/pp8/#!/21392/presentation/112">Menopausal Hormone Therapy and the Risk of Breast Cancer in Women with a Pathogenic Variant in BRCA1 or BRCA2</a>
<a href="https://portal.menopause.org/NAMS/NAMS/Directory/Menopause-Practitioner.aspx">The Menopause Society</a>
<a href="https://www.pewresearch.org/short-reads/2025/10/16/8-facts-about-divorce-in-the-united-states/">8 facts about divorce in the United States</a>
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Partnership in Midlife with Dr. Richard Shapiro

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/d0f84197-d15e-48db-8b42-b3ed0004c1c5/transcript

What if psychedelics could transform the way we treat trauma, chronic pain, and insomnia? This week, neuroscientist and psychedelic researcher Grace Blest-Hopley joins the show to break down the research on psychedelics and female biology. She discusses how psychedelics work in the brain, and the ways that psychedelic-assisted therapies might be beneficial for women in midlife.

Links to resources mentioned in this episode:

Hystelica’s resources on psychedelic retreats

The Heroic Hearts Project

Psychedelics and Neuroplasticity: A Systematic Review Unraveling the Biological Underpinnings of Psychedelics

Exploring the Therapeutic Effects of Psychedelics Administered to Military Veterans in Naturalistic Retreat Settings

The acute effects of classic psychedelics on memory in humans

Psilocybin with psychological support for treatment-resistant depression: six-month follow-up

Single-Dose Psilocybin for a Treatment-Resistant Episode of Major Depression

Psilocybin produces substantial and sustained decreases in depression and anxiety in patients with life-threatening cancer: A randomized double-blind trial

Johns Hopkins study on psychedelics and Alzheimer’s

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.

What if psychedelics could transform the way we treat trauma, chronic pain, and insomnia? This week, neuroscientist and psychedelic researcher Grace Blest-Hopley joins the show to break down the research on psychedelics and female biology. She discusses how psychedelics work in the brain, and the ways that psychedelic-assisted therapies might be beneficial for women in midlife.
Links to resources mentioned in this episode:
<a href="https://hystelica.com/retreats/">Hystelica&rsquo;s resources on psychedelic retreats</a>
<a href="https://heroicheartsproject.org/about/hhp-research/">The Heroic Hearts Project</a>
<a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2021.724606/full">Psychedelics and Neuroplasticity: A Systematic Review Unraveling the Biological Underpinnings of Psychedelics</a>
<a href="https://onlinelibrary.wiley.com/doi/10.1002/brb3.70660">Exploring the Therapeutic Effects of Psychedelics Administered to Military Veterans in Naturalistic Retreat Settings</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/33420592/">The acute effects of classic psychedelics on memory in humans</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/29119217/">Psilocybin with psychological support for treatment-resistant depression: six-month follow-up</a>
<a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2206443">Single-Dose Psilocybin for a Treatment-Resistant Episode of Major Depression</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5367557/">Psilocybin produces substantial and sustained decreases in depression and anxiety in patients with life-threatening cancer: A randomized double-blind trial</a>
<a href="https://hopkinspsychedelic.org/alzheimers">Johns Hopkins study on psychedelics and Alzheimer&rsquo;s</a>
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Psychedelics with Dr. Grace Blest-Hopley

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/5547c041-3d10-4ea0-a533-b3de01704984/transcript

What if we reframed the way we approach exercise? On today’s show, Dr. Elizabeth Poynor is joined by Robert Brace - founder of Brace Life Studios. He’s also Elizabeth’s trainer. They discuss how he tailors his workouts to women in midlife, the benefits of exercising in a group and how movement and exercise connect to our mental and spiritual well-being. Robert also gives advice about how to approach training at different hormonal cycle phases, and ways to get started, even when it feels tough. 

Links to resources mentioned in this episode:

Robert Brace’s Studio

Martial arts increase oxytocin production

Systematic review: pain, cognition, and cardioprotection—unpacking oxytocin’s contributions in a sport context

Bidirectional Association between Physical Activity and Dopamine Across Adulthood—A Systematic Review

Embodied mood regulation: the impact of body posture on mood recovery, negative thoughts, and mood-congruent recall

Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: results from the Study of Women's Health Across the Nation (SWAN)

American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise

Menstrual cycle tracker apps – Natural Cycles, Flo and Apple Health 

Exercise platforms/apps – Nike Training, TheBraceLife.com 

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.

What if we reframed the way we approach exercise? On today&rsquo;s show, Dr. Elizabeth Poynor is joined by Robert Brace - founder of Brace Life Studios. He&rsquo;s also Elizabeth&rsquo;s trainer. They discuss how he tailors his workouts to women in midlife, the benefits of exercising in a group and how movement and exercise connect to our mental and spiritual well-being. Robert also gives advice about how to approach training at different hormonal cycle phases, and ways to get started, even when it feels tough.&nbsp;
Links to resources mentioned in this episode:
<a href="http://BraceLifeStudios.com">Robert Brace&rsquo;s Studio</a>
<a href="https://www.nature.com/articles/s41598-019-49620-0">Martial arts increase oxytocin production</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11194439/">Systematic review: pain, cognition, and cardioprotection&mdash;unpacking oxytocin&rsquo;s contributions in a sport context</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8301978/">Bidirectional Association between Physical Activity and Dopamine Across Adulthood&mdash;A Systematic Review</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/27626675/">Embodied mood regulation: the impact of body posture on mood recovery, negative thoughts, and mood-congruent recall</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/21976317/">Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: results from the Study of Women's Health Across the Nation (SWAN)</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/21694556/">American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise</a>
Menstrual cycle tracker apps &ndash; <a href="https://www.naturalcycles.com/">Natural Cycles</a>, <a href="https://flo.health/">Flo</a>&nbsp;and <a href="https://www.apple.com/health/">Apple Health</a>&nbsp;
Exercise platforms/apps &ndash; <a href="https://www.nike.com/ntc-app">Nike Training</a>, <a href="http://thebracelife.com/">TheBraceLife.com</a>&nbsp;
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Exercise Physiology with Robert Brace

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/2b2b01f4-d6bb-4400-a707-b3d0017a8e50/transcript

Midlife can be a period of immense change and, sometimes, challenging emotions. But it’s also an opportunity to cultivate deeper, more lasting happiness. In today’s episode, Dr. Laurie Santos — renowned psychologist, happiness expert, and host of The Happiness Lab — shares insights on how midlife women can thrive. She breaks down the components of happiness, explains why we’re often mistaken about what makes us happy, and provides practical tools and habits to boost wellbeing, manage negative emotions, and navigate burnout. 

Links to resources mentioned in this episode:

World Happiness Report

University of Michigan’s Healthy Minds Study

Is happiness U-shaped everywhere? Age and subjective well-being in 145 countries

A Global Flourishing Study Finds That Young Adults, Well, Aren’t

Signature Strengths Test

RAIN: Recognize, Allow, Investigate, Nurture

The Happiness Lab with Dr. Laurie Santos

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.

Midlife can be a period of immense change and, sometimes, challenging emotions. But it&rsquo;s also an opportunity to cultivate deeper, more lasting happiness. In today&rsquo;s episode, Dr. Laurie Santos &mdash; renowned psychologist, happiness expert, and host of The Happiness Lab &mdash; shares insights on how midlife women can thrive. She breaks down the components of happiness, explains why we&rsquo;re often mistaken about what makes us happy, and provides practical tools and habits to boost wellbeing, manage negative emotions, and navigate burnout. 
Links to resources mentioned in this episode:
<a href="https://www.worldhappiness.report/ed/2024/">World Happiness Report</a>
<a href="https://healthymindsnetwork.org/wp-content/uploads/2025/09/2024-2025_HMS-National-Data-Report_Student.pdf">University of Michigan&rsquo;s Healthy Minds Study</a>
<a href="https://link.springer.com/article/10.1007/s00148-020-00797-z">Is happiness U-shaped everywhere? Age and subjective well-being in 145 countries</a>
<a href="https://www.nytimes.com/2025/04/30/well/mind/happiness-flourishing-young-adult-study.html">A Global Flourishing Study Finds That Young Adults, Well, Aren&rsquo;t</a>
<a href="https://www.viacharacter.org/account/register">Signature Strengths Test</a>
<a href="https://www.tarabrach.com/rain/">RAIN: Recognize, Allow, Investigate, Nurture</a>
<a href="https://www.drlauriesantos.com/happiness-lab-with-dr-laurie-santos-podcast">The Happiness Lab with Dr. Laurie Santos</a>
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Happiness in Midlife with Dr. Laurie Santos

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/2e583987-7340-43f0-a3d1-b3bc01450265/transcript

GLP-1s are everywhere. But are they the only medical weight loss intervention worth considering? On today’s episode, Dr. George Fielding - a pioneer of laparoscopic adjustable band surgery and a patient of the procedure himself - offers an insider’s look at the world of weight loss surgeries. How do these surgeries work? Who are they really for? And how should we think about them alongside the surge of GLP-1 medications? We also dig into the stigmas people face when trying to lose weight with medical support, and the biggest misconceptions around obesity. 

Links to resources mentioned in this episode:

Genomics reveals eleven obesity endotypes with distinct biological and phenotypic signatures

Obesity Drugs May Drop to as Little as $149 a Month

The lung is a site of platelet biogenesis and a reservoir for haematopoietic progenitors

Associations of Hysterectomy, Oophorectomy, and Hormone Replacement Therapy With the Risk of Type 2 Diabetes Mellitus in Postmenopausal Women

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.

GLP-1s are everywhere. But are they the only medical weight loss intervention worth considering? On today&rsquo;s episode, Dr. George Fielding - a pioneer of laparoscopic adjustable band surgery and a patient of the procedure himself - offers an insider&rsquo;s look at the world of weight loss surgeries. How do these surgeries work? Who are they really for? And how should we think about them alongside the surge of GLP-1 medications? We also dig into the stigmas people face when trying to lose weight with medical support, and the biggest misconceptions around obesity. Links to resources mentioned in this episode:
<a href="https://pubmed.ncbi.nlm.nih.gov/40630572/">Genomics reveals eleven obesity endotypes with distinct biological and phenotypic signatures</a>
<a href="https://www.nytimes.com/2025/11/06/health/obesity-drug-prices-trump.html">Obesity Drugs May Drop to as Little as $149 a Month</a>
<a href="https://www.nature.com/articles/nature21706">The lung is a site of platelet biogenesis and a reservoir for haematopoietic progenitors</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/40255188/">Associations of Hysterectomy, Oophorectomy, and Hormone Replacement Therapy With the Risk of Type 2 Diabetes Mellitus in Postmenopausal Women</a>
Note: In this show, we use &ldquo;women&rdquo; 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.

Decoding Medical Weight Loss with Dr. George Fielding

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/af1fdc0f-a8a9-400f-8e26-b3b40167ae90/transcript

Why is it still so hard for women to find reliable, modern health information about their own bodies? On Decoding Women's Health, Dr. Elizabeth Poynor, chair of women’s health & gynecology at the Atria Health Institute, shares expert insights on women’s health, hormones, and longevity science to help you thrive at any stage of midlife and beyond.

Dr. Poynor, a world-renowned gynecologic oncologist and advanced pelvic surgeon, speaks with leading physicians, researchers, and educators to share the latest science on women’s wellness, disease prevention, and what it really means to age on your own terms. Each episode explores a different aspect of how to improve your health during midlife—from heart disease and genetic risks to metabolism, hormones nutrition, cognitive health, and beyond.

Whether you're in perimenopause, postmenopause, or simply looking for tools to prepare for the next chapter, take charge of your health—now and for the future—with expert guidance and practical advice to help you thrive. 

Why is it still so hard for women to find reliable, modern health information about their own bodies? On Decoding Women's Health, Dr. Elizabeth Poynor, chair of women&rsquo;s health &amp; gynecology at the Atria Health Institute, shares expert insights on women&rsquo;s health, hormones, and longevity science to help you thrive at any stage of midlife and beyond.
Dr. Poynor, a world-renowned gynecologic oncologist and advanced pelvic surgeon, speaks with leading physicians, researchers, and educators to share the latest science on women&rsquo;s wellness, disease prevention, and what it really means to age on your own terms. Each episode explores a different aspect of how to improve your health during midlife&mdash;from heart disease and genetic risks to metabolism, hormones nutrition, cognitive health, and beyond.
Whether you're in perimenopause, postmenopause, or simply looking for tools to prepare for the next chapter, take charge of your health&mdash;now and for the future&mdash;with expert guidance and practical advice to help you thrive.&nbsp;

Decoding Women's Health with Dr. Elizabeth Poynor

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