Health Trip Podcast with Jill Foos

Join me as I speak with Cami Smalley, a national board-certified health and wellness coach and the founder of Guided Resilience. Cami is the author of Mindful Pause: A Self-Care Guide to Resilience and Well-Being and has decades of experience supporting workplace well-being. She has worked extensively with Regions Hospital in St. Paul, MN, where she developed programs for employee resilience and provided support for individuals dealing with work-related stress, trauma, and lifestyle changes.

Together, we discuss simple, actionable ways to bring mindfulness into your daily routine, covering science-backed benefits such as improved mood, enhanced body image, and reduced stress. We also touch on how mindfulness can positively impact midlife women's sexual wellness and self-discovery during menopause. Cami shares her expertise in Heart Math, an innovative approach to improving emotional well-being.

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Menopause is this phase of life that brings about significant physical, emotional, and psychological changes, from hormonal shifts, and body composition changes, to sleepless nights and brain fog, and evolving family and work dynamics. Feeling overwhelmed or disconnected is easy, but mindfulness offers practical tools to help you regain balance, stay grounded, and navigate these changes with greater awareness and compassion. Mindfulness also helps women prioritize their self-care- you can’t help others unless you put on your oxygen mask first. In this episode, we explore simple mindfulness strategies that can fit into your busy day, helping you stay present and reduce anxiety through mindful breathing, body awareness, or cultivating self-compassion.

My guest today is Chris Vasiliadis, a fellow NBCHWC, who has her Master's in Education. She is the author of Ignition, A Professional Women’s Guide To Energized, Burn-Out Proof Living. I’ve just finished reading her book and learned so many new strategies to support my mindfulness practice in a way that feels good to me. She has some amazing stories to share, filled with examples of how mindfulness can fit it and support your longevity goals, including her own.

Chris founded Priority Wellness in 2008. She has helped countless individuals energize their health, avoid burnout, and improve their performance. Choosing to prioritize her wellness after her multiple sclerosis diagnosis in 2005, Chris has been relapse-free for over 12 years.

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Perimenopause is a transitional phase that marks the beginning of a woman’s journey toward menopause, often starting in the late 40s, but could start as early as mid-30s. As hormone levels, particularly estrogen and progesterone, begin to fluctuate, women experience a variety of symptoms, including weight gain. This weight gain is often due to hormonal changes that affect metabolism, insulin sensitivity, and fat distribution, particularly around the abdomen.

My guest today on the Health Trip Podcast is Dr. Heather Quaile, a double board-certified, women’s and gender health nurse practitioner and advanced forensic nurse specializing in human trafficking and female sexual health. She is a thought leader and creator of the Just Ask podcast. Dr. Quaile is also trained and certified as a Menopause Society Certified Practitioner. Dr. Quaile has been working in all aspects of women’s healthcare for over 23 years caring for women of all ages across the health-illness continuum and recognized the lack of sexual health awareness not just in her community but in its providers.

Join us as we share how the perimenopause transition affects weight gain, and your healthspan, as well as strategies to improve your metabolic health during midlife.

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Many women experience changes in their sexual health and desire during menopause due to hormonal shifts. Still, this phase of life doesn’t have to mark the end of a satisfying and pleasurable sexual experience. Instead, menopause can be a time of exploration and rediscovery, where women redefine intimacy on their terms. In this episode, we’ll break down how menopause affects sexual pleasure and what women can do to enhance their sexual well-being without feeling limited by these changes.

Dr. Maria Sophocles, MD is a gynecologist whose mission is to address gender inequality in the bedroom -- what she terms "The Bedroom Gap" -- by educating men and women about the sexual changes of menopause, and by fostering open conversations around female sexuality. She believes sex should be about pleasure as well as procreation and that we remain rather universally trapped in a centuries-old model of sex for male pleasure. As a gynecologist, she is well-informed about how women's bodies age, and how the sexual effects of menopause are neither understood nor discussed. Having talked with and treated women worldwide, she knows this "broken, dried up" feeling midlife women develop is universal.

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The balance of estrogen and progesterone shifts, leading to changes in the gut microbiome. This fragile ecosystem of bacteria in your digestive tract plays a crucial role in digestion and regulating hormones, supporting the immune system, and even affecting mental health. As estrogen levels take a massive dip, the diversity of gut bacteria can decrease, leading to issues like bloating, weight gain, brain fog, increased anxiety, sleep issues, and even increased inflammation.

This episode explores how maintaining a healthy gut can ease some of the common symptoms of menopause. Practical strategies for supporting your gut health through diet, lifestyle changes, and possibly even supplements are offered to you. Whether navigating menopause or preparing for it, understanding the connection between gut health and hormonal balance is key to thriving during this transition. Kara Siedman, RDN and Pendulum's Senior Manager of Scientific Communications joins the Health Trip podcast to discuss how to support gut health during the menopausal transition through lifestyle interventions, such as diet, and personalizing a probiotic supplement protocol, if needed.

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If you're feeling overwhelmed by confusing and conflicting advice and products promising miraculous hair regrowth results, you're not alone. Many women in midlife are searching for effective ways to promote hair growth and restore their hair and confidence. Today, we're cutting through the noise to bring you clear, actionable strategies that work, grounded in science. As women age, their bodies undergo many physiological changes during menopause that can impact hair growth, including hormonal fluctuations, nutritional deficiencies, and overall health.

Dr. Lady Dy, MD is board-certified in both Dermatology and Dermatopathology. With 20 years of expertise in her field, Dr. Dy founded Dy Dermatology Center. She joins the Health Trip Podcast to share her expertise in science-backed strategies to grow hair in midlife women.

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As women enter their 40s and 50s, the chances of experiencing hair thinning or significant hair loss increase due to various factors, including hormonal changes, genetics, stress, and even nutritional deficiencies. Hair is often closely tied to identity and self-confidence, so these changes can feel particularly unsettling. Dr. Alan Bauman MD, founder of Bauman Medical, joins the Health Trip Podcast once again to talk about midlife women's hair loss. In episode #87 we’ll delve into the root causes of hair loss during midlife. From the hormonal fluctuations of menopause, which can lead to conditions like androgenetic alopecia, to the impact of stress and lifestyle choices, we’ll explore why these factors play such a significant role. Additionally, we'll look at common myths and misconceptions about hair loss and provide insights into what’s happening on a biological level.

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Up to 70% of post-menopausal women experience hair loss, hair thinning, widening of the part, or a receding hairline. Red light therapy, also known as low-level laser therapy (LLLT), is an effective treatment for female hair loss that has gained attention due to its non-invasive nature and promising results. This therapy involves exposing the scalp to red light wavelengths, typically 630-670 nanometers. The light penetrates the skin and stimulates the hair follicles, encouraging increased blood flow and cellular respiration. This process helps to prolong the anagen (growth) phase of the hair cycle, leading to thicker, fuller hair. Red light therapy is particularly appealing for women experiencing androgenetic alopecia or general thinning, as it offers a drug-free alternative with minimal side effects.

Dr. Michael Rabin, MD, and CEO of LaserCap Company shares his expertise on episode #86 of the Health Trip Podcast. We dive into how red light therapy works on cellular respiration, how midlife women in menopause can benefit from its use, how to use it as a stand-alone treatment or combined with other protocols, and how to purchase the best at-home device to fit your needs and budget.

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There are many causes of hair loss and stress is a top contributor. Whether it’s caused by an acute stressor, such as chemotherapy or going through a divorce, or chronic stressors, such as dieting, not sleeping, or taking certain medications, stress is most likely involved in the hair loss equation. Stress can trigger or worsen different types of hair loss.

Telogen effluvium is a type of hair loss that involves rapid shedding of hair over a short period, usually a few months after a stressful event. It occurs when significant stress pushes hair follicles into a resting, or telogen, phase and can be caused by physical or emotional stressors, hormonal changes, or other factors. Menopause is stressful. Midlife women experience physiological symptoms that create a stressful life. Up to 70% of postmenopausal women will experience hair loss, thinning, widening of the part, or a receding hairline. While just managing your stress alone may not bring back your hair to where you’d like it to be, it is important to have strategies that work for you.

Dr. Tricia Pingel, NP, aka the "Adrenal Whisperer", is a leading naturopathic physician who specializes in stress & cortisol management. In episode #85 of the Health Trip Podcast, she shares her expertise on the impact stress has on the body, how it affects hair loss, and strategies to reduce your daily stress.

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The complex interplay between menopause and the endocrine system is something that all women should learn more about. Today, we delve into the hormonal changes women experience during menopause, exploring how the endocrine system regulates these transitions. From fluctuating estrogen levels to adrenal gland function, we’ll discuss how these changes impact overall health and well-being. Whether you’re a postmenopausal woman or preparing for menopause, understanding the nuanced hormonal changes that are happening in your body during this time will help you become a better self-advocate on your health journey. My guest, Dr. Sarah Musleh, MD is an esteemed endocrinologist, dedicated mother, and co-founder of Anzara Health, a pioneering multistate female-owned concierge endocrinology platform. Her practice focuses on women’s health and medical weight loss, providing personalized care to patients with a variety of hormone disorders, including metabolic dysfunction, PCOS, and thyroid disease.

She’s Passionate about improving her patient's health 'from the inside out,' Dr. Musleh employs a holistic approach that addresses both physical and emotional well-being. Raised in a multicultural household, she speaks four languages and has had the privilege of living and working on multiple continents. You can hear her speak both English and Spanish to her online community, making sure that more women are informed, educated, and heard.

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Whether you’re re-entering the dating pool after a hiatus or continuing your journey in the world of romance, this episode is tailored just for you—midlife women who are navigating the unique blend of personal transformation and relationship dynamics that menopause brings. Menopause, often marked by significant physical and emotional changes, also heralds a period of profound personal growth and self-awareness. It’s a time when many women experience a renewed sense of freedom and confidence. We explore how to harness your life experiences to enrich your romantic adventures, discuss strategies to communicate your needs and desires effectively, and tackle the challenges of intimacy and vulnerability that often accompany new relationships at this stage. We also cover practical tips for using dating platforms, ensuring safety online, and finding potential partners who share your zest for life.

Bela Gandhi is a dating/relationship expert and founder of the Smart Dating Academy, TEDx speaker, and founder of Smart Dating Academy and has been featured on most national/local media outlets including Good Morning America, Steve Harvey, the Today Show, Kelly Clarkson, Access, ABC, NBC, Fox, and more.

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Many health coaches, like myself, educate women on all stages of menopause and help them understand what’s going on in their bodies. We share current science-backed resources to learn from and help them feel empowered to talk to their providers about possible treatment options. We are pivotal in teaching effective stress management techniques, which can alleviate anxiety and mood fluctuations. We provide strategies to improve sleep hygiene, helping women combat insomnia and night sweats that often worsen with hormonal changes. We educate women about nutrition during midlife, navigating a new healthy way of eating to support body composition changes and goals. We help women find their motivation to move daily.

Dr. Sandra Scheinbaum is back today to highlight the role that health coaches play in the menopausal journey. Dr. Sandi trains people to become Functional Medicine health coaches because she believes that growing the health coaching profession will be the solution to combating chronic disease, offering affordable access to functional and lifestyle medicine, and reducing healthcare costs. As founder and CEO of the Functional Medicine Coaching Academy, a collaboration with The Institute for Functional Medicine, Dr. Sandi is a leader in health coaching education. Listen in on The Health Trip Podcast, episode #81.

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Fiber contributes to overall health and wellness, keeping you fuller for longer, aids in regular bowel movements, lowers cholesterol and stabilizes blood glucose levels. Fiber feeds the good bacteria in your gut, which produce short-chain fatty acids, or postbiotics. Ashley Koff, RD, shares her expertise on why menopausal women would benefit from these fascinating compounds for longevity on the Health Trip Podcast, episode #80.

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Many women entering perimenopause often experience the onset of new food and/or seasonal allergies or intolerances. Maybe you’re noticing new and strange symptoms after drinking alcohol, eating specific foods, or smelling fragrances. Maybe you're noticing adverse reactions to environmental compounds, such as hay fever, skin issues, like eczema, or even asthma. Did you know that estrogen stimulates the release of histamine and your body may struggle to excrete it? Higher histamine also leads to more estrogen being released in your body and you can see what a vicious cycle this can be.

Dr. Meg Mill, PharmD, is also a Certified Functional Medicine Practitioner with over two decades of clinical experience. Her virtual Functional Medicine practice has transformed the lives of hundreds of clients worldwide by connecting the dots between their diverse unexplained, and often overlooked health struggles, such as migraines, gut issues, chronic fatigue, skin reactions, anxiety, or allergies. She uses her EAT Method to uncover and resolve the underlying connections whether it's histamine intolerance, hormone imbalances, gut dysfunction, or MCAS. She empowers clients to take back control of their health so they can regain the energy, mental clarity, and confidence needed to fully show up for their lives again.

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Two of the most common symptoms during the menopause journey are increased levels of anxiety and depression. The decline of women’s sex hormones creates a plethora of adverse effects, such as weight gain, insomnia or fragmented sleep, hair loss, loose skin, loss of lean muscle mass, brain fog, night sweats, loss of libido, vaginal dryness, and more. These devastating changes are driving women to feel frustrated, confused, and depressed about their current state of health, including how they look and feel.

Psychiatrists prescribe psychopharmacology to their patients and most leave it at that. What if there was a psychiatrist who also prescribed healthy lifestyle behavior modifications alongside medication? My next guest practices something called cosmetic psychiatry and it’s fascinating. Dr. Andreea Seicean, MD, PhD, MPH, is the Clinical Director of Like MySelf Wellness. She is an ABPN Board-Certified Adolescent and Adult Psychiatrist, clinical investigator, scientist, and Professor. She completed her training at Case Western Reserve University, the Cleveland Clinic, and the University of Illinois at Chicago (UIC). Her PhD is in epidemiology and biostatistics and she’s an expert in outcomes, cost-effectiveness, and quality improvement. Listen in to episode #76 on the Health Trip Podcast to learn more.

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