The 30 Minute Workout That Will Change Your Life - Part III

This is the third in our resistance training series with master trainer Kelley Workman, who teaches us four whole body exercises that can be completed at home in 30 minutes. Watch the first part here: The 30-Minute Workout That Will Chang... Watch the second part here: The 30-Minute Workout That Will Chang... This week will be presenting four additional exercises that you could choose to mix and match with the others. You may choose to master these alone for a month before we continue to add more! The important thing is to be consistent and not get injured, and also provide variety that keeps you interested. You can connect with Kelley at www.kelleymoves.com Explore more resources: #1 Treatment For Bone Health video • https://www.youtube.com/watch?v=agW5ub-51XM&t=0s MUST-WATCH VIDEO - Queensland research helping osteoporosis sufferers - The Bone Clinic • https://www.youtube.com/watch?v=9EZw_wrFnmI&t=0s The LIFTMOR Randomized Controlled Trial https://drive.google.com/file/ d/1ZNh1...

Now a few weeks into January, it’s good to reflect on the resolutions that we made on January 1 and consider how those are going. Today I’ll be sharing some of my insights into how to regroup and reset to be successful in making long-term transformation based on what we truly believe is good for us, instead of focusing on what we “should” be doing. I’ll also share some of my other favorite ways to regroup and return to our intentions for the year, including (not popular in the west, but it really works!) reflecting on death, and going back to the old favorites of generosity, gratitude, and forgiveness.

There’s lots of discussion lately about using estrogen on your face to improve collagen and minimize wrinkles and fine lines. It’s difficult to evaluate how well these products work because so far we have no standardization between studies, and different types of estrogen have been used as well as different mixtures of products like hyaluronic acid, vitamin C, and others. Most products use the weakest estrogen called estriol, but using the much more potent estrogen called estradiol is also another option- so long as the dose is very low. So far, no good studies can claim that estrogen is more helpful than placebo for the face, but more research needs to be done before we can state that it isn’t beneficial. And at the appropriate doses, there is no scenario in which it would be harmful. Today, I’ll be going over some different options and dosing protocols. At CMWC we offer no promises, but recommend you to try it and see!

Today I’m revisiting the common idea that hormone pellets are somehow worse or more dangerous than other options for testosterone delivery. Derogatory language like “pellet pushers” is divisive and unhelpful, and suggests that all providers who prescribe pellets are practicing irresponsibly. While irresponsible providers exist in all fields, well educated menopause experts find that pellets are a viable option for patients who choose them, after being given the pros and cons of all available hormone delivery methods. Remember that we do not have an FDA approved testosterone product available for women, so all testosterone for women comes from a compounding pharmacy- and whether it is a cream, a pellet or a sublingual troche, it’s exactly the same product, and the delivery method should be the patient's choice.

This is the second in our resistance training series with master trainer Kelley Workman, who teaches us four whole body exercises that can be completed at home in 30 minutes. On November 27, we posted our first video, and Kelley’s suggestion is to master four exercises (3 x weekly for 30 minutes) for a month before adding more. Watch the first part here: https://youtu.be/X_YMrHiz2ek This week will be presenting four additional exercises that you could choose to mix and match with the others. You may choose to master these alone for a month before we continue to add more! The important thing is to be consistent and not get injured, and also provide variety that keeps you interested. You can connect with Kelley at www.kelleymoves.com Explore more resources: #1 Treatment For Bone Health video https://www.youtube.com/watch?v=agW5ub-51XM MUST-WATCH VIDEO - Queensland research helping osteoporosis sufferers - The Bone Clinic https://www.youtube.com/watch?v=9EZw_wrFnmI&t=0s The LIFTMOR Randomized Controlled Trial https://drive.google.com/file/d/1ZNh1GfV02RPVVpkGtkIwSbYvDaJ5vWlU/view

Most of us have heard that the lifetime risk of breast cancer for a woman in the United States is 1 in 8, which is alarmingly high. It’s important to keep in mind that this is a population based risk, and that your own personal risk might be significantly lower or higher than this. Today I’m talking about a new FDA regulation requiring that mammograms assess our level of breast density, since this is one of the factors that can increase our breast cancer risk. For patients with high breast density (in the level C or D range), which is more than 50% of patients, the recommendation is to use a risk calculator and consider additional testing (with ultrasound or MRI) for a patient whose calculated lifetime breast cancer risk is greater than 20%. Anyone can do this risk assessment themselves using the link below. If your risk is 20% or greater you can talk to your physician about ordering additional testing. https://bcrisktool.cancer.gov/calculator.html

I am so excited to announce our new “Well Past Midlife Masterclass” being introduced in early 2025! Today I’m going to give you an exciting opportunity to be part of the first cohort of this eight week course, for a massive discount! I’ll be discussing how the course will work, but in brief, you will receive two 30 minute videos a week, and join in a weekly 90 minute zoom meeting with me and 20 of your classmates, who will soon become your new best friends! This is not only learning about everything to do with perimenopause, menopause and beyond, including nutrition, exercise, sleep, lab, testing, sexual wellness and more….but it’s also a genuine invitation to connect with other women going through the same struggles. Members of our online course will forever become members of our “inner circle” and receive early invitations to our retreats and events as well as a 10% discount for all in-office procedures. We will be announcing the dates of the first cohort early next year, and if you are interested in being first on the list, please send an email to [email protected] This program is open to anyone no matter where you live, since it is a coaching and education program, and it does not involve the practice of medicine. If you are a provider, we will be launching a simultaneous course for medical providers teaching you how to incorporate menopausal medicine into your practice, so we can increase education about this important topic throughout the world, and encourage more women to connect and not feel alone!

By now we are all aware of the countless benefits of resistance training, but it can be hard to know where to start. Today I will show you my real 30 minute workout with master personal trainer Kelley Workman. You can do this at the gym or in your own home with a few simple free weights. Studies have shown that 30 minutes of heavy resistance training twice a week reduces bone loss, falls and resulting injury, and every chronic disease including dementia. These four exercises use the entire body, and Kelley recommends doing these twice a week for a month before adding anything new. Next month we will be back with 4 additional exercises to mix it up a bit. With all of my ironman training I haven't lifted weights in a couple of months so I am starting along with you! You can connect with Kelley at www.kelleymoves.com

These recent times have left many of us feeling very unsettled and uncertain, and feeling like we have no agency to change things in the world. Today, I’ll share a simple way to switch our mindset from feeling like the world is “happening to us” where we have no power, to a place of agency and choice. From this place we can move forward even in difficult times and make positive changes that affect us and all of those around us, moving towards creating the optimal older version of ourselves.

Many patients ask how to find a menopause provider and how to evaluate your provider’s credentials and education. At Complete Midlife Wellness Center we are proud to have three Board Certified Ob/Gyn physicians who are certified through the menopause society, as well as nurse practitioners with menopause society certification. We are thrilled to announce that Dr. Hillary Boswell will be joining us in November to expand our services, and huge congratulations to Brandi, Hollie and Hayley who recently passed their menopause society certification exam! If you are a provider interested in joining our provider education program in 2025, please email [email protected] to be added to the first to know list. A link to our Menopause Education Platform will be provided as soon as possible, and no later than early 2025.