Creatine for Women in Midlife: The Supplement I Recommend Most | Muscle, Bone & Brain Health

Can a shingles vaccine do more than prevent shingles?Emerging research suggests it might.A recent study published in Alzheimer's & Dementia found that older adults who received the two-dose recombinant shingles vaccine (Shingrix®) had a significantly lower risk of developing dementia, including Alzheimer's disease and vascular dementia, compared with those who were not vaccinated. While this research does not prove that the vaccine prevents dementia, it adds to a growing body of evidence suggesting a potential protective effect on brain health.In this video, I explain:What shingles is and why it occurs Who should receive the Shingrix® vaccine The latest research on shingles vaccination and dementia risk What these findings mean—and what they don'tAs always, medical decisions should be individualized. Talk with your healthcare provider about whether the shingles vaccine is right for you.Subscribe for evidence-based conversations about menopause, healthy aging, and women's health.Read the research:Susan dos Reis, et al. Reduced Risk of Dementia with Recombinant Zoster Vaccine in US Adults Age 65 or Older. Alzheimer's & Dementia. March 2026.https://doi.org/10.1002/alz.71407 Interested in booking an appointment with me? Click here: https://completemidlifewellnesscenter.com

Creatine has been part of the conversation in sports nutrition for decades, but it may be even more important for women in midlife.As estrogen declines, maintaining muscle becomes more difficult, bone loss accelerates, and many women notice changes in energy, strength, and even cognitive function. Creatine is one of the most extensively researched supplements available and has been shown to support muscle strength, healthy aging, bone health, and brain function.In this video, I explain:Why creatine matters for women in midlife The science behind its benefits Common myths and safety concerns Who should consider taking it—and how to use itIf you're looking for one evidence-based supplement that can make a meaningful difference as you age, creatine deserves your attention.Interested in the creatine I personally recommend?Thorne Creatine: https://bit.ly/4dfg6Po

Testosterone therapy for women is one of the most debated topics in modern menopause medicine—and one of the areas where misinformation is most common.Over the past year, I have been collaborating with Baylor College of Medicine's world-renowned urologist and sexual medicine specialist Dr. Mohit Khera, to better understand how testosterone can be prescribed safely and effectively for women.One of the key questions we set out to answer is surprisingly simple: What testosterone blood levels do women actually achieve when using testosterone gel at the recommended female dose, and how do those levels compare with appropriately dosed pellet therapy?In this video, I discuss:Our research comparing blood levels with testosterone gel vs. pellet therapy in women. Why optimal testosterone therapy depends on appropriate dosing and careful monitoring, not simply the method of delivery. When to draw testosterone blood tests, which laboratory tests to order, and the differences between LC-MS and ELISA testing.I also discuss the following publications:Global Consensus Position Statement on the Use of Testosterone Therapy for Women (2019) Efficacy of Changing Testosterone Gel Preparations (AndroGel® or Testim®) Among Suboptimally Responsive Hypogonadal Men The 50-Year Amsterdam Transgender Cohort Study (long-term safety data)At Complete Midlife Wellness Center, we believe testosterone therapy should never follow a one-size-fits-all approach. Every woman deserves an individualized treatment plan, expert monitoring, and dose adjustments based on her unique needs and goals.Whether you choose to work with us or another provider, make sure your testosterone therapy is managed by clinicians with specialized expertise in women's hormone health. Testosterone affects much more than sexual function—it also plays an important role in cognition, bone density, muscle health, energy, mood, and overall quality of life.Learn more about Complete Midlife Wellness Center:www.completemidlifewellness.comSchedule a consultation:https://completemidlifewellnesscenter.com/book-your-appointment/

The internet is buzzing about a new trend called "vagina-maxxing"—the idea that women should optimize their vaginal microbiome to achieve the "perfect" vaginal health profile.But how much of this trend is actually supported by science?In this video, I break down what we currently know about the vaginal microbiome, why certain Lactobacillus species are associated with vaginal health, and whether genetic testing, probiotics, supplements, and various vaginal wellness products truly deliver on their promises.We'll discuss:What "vagina-maxxing" actually means The role of the vaginal microbiome in women's health Why Lactobacillus crispatus gets so much attention The different vaginal community state types (CSTs) What the research says about vaginal probiotics The difference between evidence-based treatments and marketing claims Whether you really need microbiome testing Vaginal wellness treatments including the O-Shot®, PRP, Emsella®, vaginal laser therapies, labiaplasty, and vaginoplasty When these treatments may be appropriate—and when they may not What women should focus on instead of chasing the "perfect" vaginal microbiomeThe truth is that vaginal health is far more complex than a single test result or social media trend. While the vaginal microbiome is an important part of women's health, there is no such thing as a perfect vagina, and many of the claims circulating online deserve a closer look.If you are experiencing vaginal dryness, recurrent infections, discomfort, sexual concerns, pelvic floor symptoms, or simply have questions about your vaginal health, there are evidence-based options available. The right approach depends on your symptoms, goals, and stage of life.As always, my goal is to help you separate science from hype so you can make informed decisions about your health.If you'd like personalized guidance, we'd be happy to help. Schedule a consultation with our team at Complete Midlife Wellness Center to discuss your concerns and explore the options that may be right for you.https://completemidlifewellnesscenter.comRESOURCES:Live Vaginal Laser Therapy & O-Shot Procedurehttps://youtu.be/_ZZYgWAgUYIUrinary Incontinence? Here are your optionshttps://youtu.be/BvN2-Z3SIdQLabiaplasty 101https://youtu.be/jRAsEXTPU9AAmazon - VagiBiomhttp://bit.ly/4oTuzHXAmazon - Genetic testinghttps://a.co/d/03BqtsZSARTICLES:Randomized Trial of Lactin-V to Prevent Recurrence of Bacterial Vaginosishttps://www.nejm.org/doi/full/10.1056/NEJMoa1915254Vaginal Injection of Platelet-Rich Plasma for Sexual Function: A Randomized Controlled Trialhttps://pubmed.ncbi.nlm.nih.gov/41855531/

Progesterone is one of the most important reproductive hormones in a woman's body, yet there is often confusion about what progesterone levels actually mean and whether they should be measured.In this video, I explain what progesterone is, how it is produced, how levels change throughout a woman's reproductive life, and why interpreting a progesterone blood test is often more complex than many people realize.We'll discussThe role of progesterone in the menstrual cycle and reproductive health How progesterone levels change from the reproductive years through perimenopause and menopause The normal rise and fall of progesterone during a menstrual cycle Why progesterone levels can vary dramatically from day to day in perimenopause Common signs and symptoms associated with declining or fluctuating progesterone When progesterone testing may provide useful information—and when it may not Why symptoms and clinical context are often more informative than a single laboratory valueOne of the most important concepts to understand is that progesterone is not a static hormone. Its levels change throughout the cycle and can fluctuate significantly during perimenopause, making a single blood test difficult to interpret in many situations.My goal is to help you better understand the physiology of progesterone so you can make more informed decisions about your health and have more productive conversations with your healthcare provider.Interested in booking an appointment? Click here: https://completemidlifewellnesscenter.com

Now that we understand much more about the potential health benefits of menopausal hormone therapy, I want to tackle one of the questions I hear most often: when should you start hormone therapy, when should you stop it, and is there ever a point when it's too late to begin?We know that starting estradiol close to menopause can help support healthy blood vessels and may reduce the risk of cardiovascular disease and other age-related conditions. But what if you weren't offered hormones when you first entered menopause and are now 10 or more years beyond it?In this video, I discuss what the research actually shows about starting estrogen later in life, who may benefit, who may not, and why some of the perceived risks have often been overstated or misunderstood.I'll also take a closer look at the Women's Health Initiative study that changed the course of hormone therapy conversations more than 20 years ago. We'll discuss what the study found, the limitations that were recognized over time, the lessons we learned from it, and why its conclusions do not apply equally to all women.I'll also discuss the ELITE trial and what it taught us about the timing of hormone therapy, including findings that suggest estrogen may help preserve vascular health when started closer to menopause. I'll explain what the researchers discovered, how these findings have influenced our understanding of hormone therapy today, and what they may mean for women who are considering treatment now or wondering whether they missed their opportunity to benefit from it.Whether you're considering hormone therapy for the first time, wondering if you should continue taking it, or questioning whether you've missed your opportunity to benefit from it, I'll walk you through what we know today. By the end of this video, you'll have a clearer understanding of the evidence behind starting, stopping, and starting hormone therapy later in life—and the questions you should be asking when making these decisions for yourself.If you'd like personalized guidance, you can schedule an appointment with me or one of our Menopause Society Certified Practitioners. We offer in-person care in Houston and Cypress, Texas, as well as virtual appointments for patients throughout Texas, California, and New Mexico.https://completemidlifewellnesscenter.comhttps://completemidlifewellnesscenter.com/on-hormone-consultations/info/https://completemidlifewellnesscenter.com/virtual-medical-care/

New cervical cancer screening recommendations have just been released and many women haven't heard about them yet. These brand-new ACOG guidelines are among the most important updates we've seen in years, and they may change how often you need screening, which tests are recommended, and when screening can safely stop.In this video, I'm breaking down these newly released recommendations and explaining what they mean for you.We'll talk about the differences between Pap tests and HPV tests, how often screening is recommended at different ages, and why the guidelines have evolved as our understanding of cervical cancer prevention continues to improve.My goal is to help you understand the science behind the guidelines so you can make informed decisions about your health with confidence.One important takeaway: even if you don't need a Pap smear every year, that doesn't mean you should skip your annual wellness visit. Cervical cancer screening is just one part of preventive care, and a comprehensive wellness exam should address many other aspects of your health as you move through midlife and beyond.Learn more about our Annual Wellness Experience:completemidlifewellnesscenter.com/annual-wellness/Interested in booking an annual wellness appointment?completemidlifewellnesscenter.comWe offer in-person care in Houston and Cypress, Texas, as well as virtual medical care for patients throughout Texas, California, and New Mexico.As always, this information is intended for educational purposes and should not replace personalized medical advice from your healthcare provider.For more evidence-based information about women's health, menopause, hormone therapy, longevity, and thriving in midlife, be sure to subscribe to the channel.RESOURCES:New ACOG Cervical Cancer Screening Guidelinesdrive.google.com/file/d/1IMPnlA7b…view?usp=sharingDetailed recommendations and information on exceptions (such as previous hysterectomies or high-risk history) can be viewed directly on the ACOG Cervical Cancer Screening page.www.acog.org/womens-health/info…l-cancer-screeningWe'll talk about the differences between Pap tests and HPV tests, how often screening is recommended at different ages, and why the guidelines have evolved as our understanding of cervical cancer prevention continues to improve.My goal is to help you understand the science behind the guidelines so you can make informed decisions about your health with confidence.RESOURCES:New ACOG Cervical Cancer Screening Guidelineshttps://drive.google.com/file/d/1IMPnlA7blnGD2GsC-MHrj2OCfWAI3WSO/view?usp=sharing Detailed recommendations and information on exceptions (such as previous hysterectomies or high-risk history) can be viewed directly on the ACOG Cervical Cancer Screening page.https://www.acog.org/womens-health/infographics/cervical-cancer-screening

It’s time to move beyond the fear-based conversation around testosterone and start discussing the science. Testosterone is not simply a “male hormone.” It plays a critical role in women’s physiology — influencing muscle mass, endurance, motivation, cognition, mood, metabolic health, sexual function, recovery, and overall vitality. In this video, I explore: • The evidence behind testosterone and physical performance • Significant improvements in muscle mass and time to exhaustion (running) • Why free testosterone matters more than total testosterone alone • SHBG, albumin binding, and equilibrium dialysis • Genetic differences in androgen receptor sensitivity (CAG repeats) • Why there is no single “optimal” testosterone number for every woman • The importance of individualized dosing and monitoring • Long-term safety data, including transgender testosterone research More than 95% of testosterone is bound to SHBG and albumin. Hormonal physiology is nuanced, individualized, and far more complex than many outdated narratives suggest. The reality is this: When properly prescribed, dosed, and monitored, testosterone therapy is remarkably safe. Referenced studies include: • British Journal of Sports Medicine (May 2020) Effects of moderately increased testosterone concentration on physical performance in young women: a double blind, randomised, placebo controlled study https://drive.google.com/file/d/1z8dvTerB0fnXRhYZ8Y2dwivRHgZKvu_6/view?usp=sharing • Louise Newson pilot study on cognition and mood Effect of transdermal testosterone therapy on mood and cognitive symptoms in peri- and postmenopausal women: a pilot study https://drive.google.com/file/d/1TxdsaiYIzKtsTmSD5NLBazeUeC250Bya/view?usp=sharing • Long-term transgender testosterone safety data Trans men can achieve adequate muscular development through low-dose testosterone therapy: A long-term study on body composition changeshttps://drive.google.com/file/d/1aoDrxl7rMUoHLEIgXI8KAM38pg9W6vhf/view?usp=sharing Bone Safety During the First Ten Years of Gender-Af rming Hormonal Treatment in Transwomen andTransmenhttps://drive.google.com/file/d/1D47vmWxnWr9I_DBMOGcfzakZ8dGNQUMF/view?usp=sharing The efficacy, safety, and outcomes of testosterone useamong transgender men patients: A review of the literaturehttps://drive.google.com/file/d/1M11Qvii1geSYaIr141iedD75IAKV-PAX/view?usp=sharing 💻 Interested in booking an appointment? Click here: https://completemidlifewellnesscenter.com Virtual medical care available in Texas, California, and New Mexico.

In this conversation, I explore how women’s gatherings can become spaces for connection, reflection, honesty, and transformation. I created this video to gently encourage more women — wherever they are — to host these kinds of gatherings within their own homes, friendships, and communities. We need spaces where women can come together more intentionally, especially during seasons of transition, uncertainty, growth, and midlife change. Throughout this video, I walk through almost everything you need to thoughtfully host a meaningful women’s gathering — from inviting people, setting the tone, and arranging the space, to guiding conversation, creating emotional safety, and allowing deeper discussions to unfold naturally and authentically. I also share a few of the questions I personally love using during gatherings and conversations. https://drive.google.com/file/d/1nw_61gkBateSIULdD_Lpgr-S00_WTYjL/view?usp=sharing

Perimenopause is one of the most misunderstood phases in a woman’s life—and too often, it’s missed entirely. Every day, I see women who have been told they’re “too young,” that their labs are “normal,” or that what they’re experiencing is simply stress or something psychological. And yet, they know something is changing. Perimenopause is not a steady decline. It’s a phase of hormonal unpredictability—where estrogen can fluctuate significantly, progesterone declines, and testosterone gradually shifts. These changes can drive a wide range of symptoms that may seem unrelated, but are deeply connected. Yet many women find their symptoms are addressed in isolation—often without a comprehensive view of their hormonal landscape. I believe we can do better. This is where the concept of midlife baseline screening becomes essential. By measuring hormones thoughtfully and at the right time, we can move from assumption to clarity—and from generalized care to a more precise, individualized approach. In this video, I walk through: – Why perimenopause is often overlooked – What is actually happening hormonally – The limitations of symptom-only care – The role of baseline screening – How to find a provider trained in perimenopause and menopause care My goal is simple: to help you better understand your body, and to ensure you are met with the level of care and expertise you deserve. If you’re navigating perimenopause, you are not alone—and there are answers. 💻 Interested in booking an appointment? Click here: https://completemidlifewellnesscenter.com We offer care across three convenient locations—in the vibrant Houston Museum District, the heart of Tanglewood/Piney Point, and in Cypress, serving Northwest Houston. For those who prefer remote access, we provide secure virtual medical care across Texas, California, and New Mexico. Coaching programs in perimenopause and menopause are available nationwide and globally. Our services are thoughtfully designed by women who understand your journey and delivered by menopause-certified professionals.