Menopause Rescue

Could creatine be the missing piece in your midlife wellness routine? From building muscle and supporting brain health to promoting healthy aging, creatine has become one of the most talked-about supplements for women over 40. But how much of the hype is actually supported by science? In this episode of Menopause Rescue, Dr. Polly Watson takes a closer look at creatine supplementation for women in perimenopause, menopause, and beyond. She explores what research reveals about muscle strength, memory, and longevity, including why women may experience different benefits than men. Is taking creatine enough to improve muscle mass, or does it only work when combined with strength training? Can it really help with menopause brain fog? Dr. Watson breaks down the evidence, explains recommended dosing, potential side effects, and how to choose a high-quality creatine supplement. She also addresses common misconceptions about weight gain, kidney health, and bone density. Whether you're already taking creatine or wondering if it's worth adding to your routine, this episode offers practical, evidence-informed guidance to help you make the best decisions for your health.   Quotes “Exercise is the best medicine we can do, full stop.” — Dr. Polly Watson “Creatine is not a substitute for hormone replacement therapy, strength training, sleep, or an adequate protein in the diet.” — Dr. Polly Watson “Creatine doesn't really do a whole lot by itself. So the benefits of lean muscle mass and strength in midlife and in older adults are most consistent when it's paired with progressive resistance training.” — Dr. Polly Watson   Connect with Dr. Polly Watson MD, FACOG, MSCP, FMCP-M Website: https://hormonewellnessmd.com/podcast Resources: https://hormonewellnessmd.com/podcast-resources New Patient: https://hormonewellnessmd.com/new-patient-consultation Instagram: https://instagram.com/hormonewellnessmd Facebook: https://www.facebook.com/hormonewellnessmd YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA   Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

Women have been told for decades that annual mammograms starting at age 40 are the gold standard—but is a one-size-fits-all approach really the best way to detect breast cancer? In this episode, Dr. Polly Watson is joined by breast surgeon and researcher Dr. Laura Esserman to discuss the groundbreaking WISDOM Study and the future of personalized breast cancer screening. They explore how genetic testing, breast density, family history, and other individual risk factors can be used to tailor screening recommendations, helping identify women who need earlier or more intensive screening while reducing unnecessary imaging, false positives, and biopsies for those at lower risk. Learn why family history isn't the whole story, how comprehensive risk assessment could transform women's healthcare, and what you can do today to better understand your own breast cancer risk.   Quotes “Breast cancer isn't one disease. We don't treat it that way anymore. So why are we doing one-size-fits-all screening?” — Dr. Laura Esserman  “Ninety percent of people who have breast cancer don't have a family history, so we still have to keep looking.” — Dr. Polly Watson “You want to do more for the people that need it and decrease the burden of screening for the people who are doing okay.” — Dr. Laura Esserman    Resources Listen: The Future of Breast Cancer Screening: Insights from the WISDOM Study   Connect with Dr. Laura Esserman MD, MBA The WISDOM Study: https://www.thewisdomstudy.org/ Instagram: https://www.instagram.com/joinwisdom Facebook: https://www.facebook.com/thewisdomstudy.org/ New Patient: https://www.ucsfhealth.org/providers/laura-esserman Website: https://cancer.ucsf.edu/people/esserman.laura   Connect with Dr. Polly Watson MD, FACOG, MSCP, FMCP-M Website: https://hormonewellnessmd.com/podcast Resources: https://hormonewellnessmd.com/podcast-resources New Patient: https://hormonewellnessmd.com/new-patient-consultation Instagram: https://instagram.com/hormonewellnessmd Facebook: https://www.facebook.com/hormonewellnessmd\ YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

The ongoing estrogen patch shortage has left many women wondering what to do when their usual prescription simply isn’t available. In this episode of Menopause Rescue, Dr. Polly Watson walks through practical alternatives to the estradiol patch, including estradiol gel, Evamist, Femring, and other routes of estrogen therapy. She explains the pros and cons of each option, important differences between Femring and Estring, and why she remains cautious about oral, sublingual, and compounded injectable estrogen. Dr. Watson also shares her own experience trying Femring and why it changed her mind about this systemic estrogen option. The goal: help women understand that even during the patch shortage, there are still several ways to access estrogen therapy and work with their healthcare provider to find an appropriate alternative. Quotes “Women absolutely deserve to have access to hormone replacement therapy.” - Dr. Polly Watson “This is not just vanity. This is not just about not having a hot flash or having a bad mood or brain fog.” - Dr. Polly Watson “I like things that we can adapt and respond within a reasonable time frame if someone has an unexpected side effect.” - Dr. Polly Watson Connect with Dr. Polly Watson Website: https://hormonewellnessmd.com/podcast Resources: https://hormonewellnessmd.com/podcast-resources New Patient: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course Instagram: https://instagram.com/hormonewellnessmd Facebook: https://www.facebook.com/hormonewellnessmd YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA   Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

In this episode, Kate Willis NP-C sits down with physical therapist Emily Gilmore to discuss why aches, pains, and injuries become more common in midlife—and what women can do to stay strong, mobile, and independent for decades to come. Together, they explore how hormonal changes, pregnancy, old injuries, muscle imbalances, and modern lifestyles contribute to joint pain, stiffness, and decreased mobility. Emily shares practical, evidence-informed strategies to prevent injuries, improve posture, build muscle, protect bone health, and maintain flexibility through perimenopause and menopause. From choosing the right strength training program to prioritizing mobility, recovery, and everyday movement, this conversation offers actionable tips to help you move with confidence and age well. Quotes "The body can compensate for a really long time—until it doesn't. And when it doesn't, it gives you the middle finger and says, 'I'm really tired of this.'" — Emily Gilmore  "There are a lot of things that happen in midlife that are directly related to hormones. Then there are some things that happen simply because we're more years old than we were 10 or 20 years ago." — Kate Willis NP-C "We've got to have that parasympathetic, rest-and-digest component if we're actually going to recover from exercise instead of becoming perpetually inflamed." — Emily Gilmore    Resources Mid back mobility series Postural tips Neck strengthening Rotation based core training Hip and spine mobility flow Evlo Fitness   Connect with Emily Gilmore New Patient: https://www.thriveptal.com/new-patient-inquiry-form Website: https://www.thriveptal.com/ Instagram: https://www.instagram.com/thriveptal/ Facebook: https://www.facebook.com/thriveptal Connect with Dr. Polly Watson and Kate Willis NP-C Website: https://hormonewellnessmd.com/podcast Resources: https://hormonewellnessmd.com/podcast-resources New Patient: https://hormonewellnessmd.com/new-patient-consultation  Instagram: https://instagram.com/hormonewellnessmd Facebook: https://www.facebook.com/hormonewellnessmd\ YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

If hormone replacement therapy made you feel worse instead of better, histamine may be the missing piece. In this episode of Menopause Rescue, Dr. Polly Watson explains how estrogen, progesterone, and testosterone affect mast cells and histamine, why some women experience worsening symptoms after starting HRT, and how mast cell activation syndrome (MCAS) can sometimes mimic menopause. You'll learn how to recognize common signs of histamine-related reactions, understand why diagnosis can be challenging, and explore practical treatment strategies, including medications, supplements, dietary changes, and nervous system support. Dr. Watson shares a functional medicine approach to helping women successfully navigate menopause while minimizing mast cell and histamine symptoms. Quotes "Estrogen destabilizes mast cells, and mast cells contain histamine—that's where this connection is coming from." — Dr. Polly Watson  "A misinformed clinician might make things worse by increasing estrogen when the real problem is mast cell activation." — Dr. Polly Watson  "If hormone replacement therapy made you feel worse instead of better, don't give up—we may simply need a different strategy." — Dr. Polly Watson    Resources Stress vs Trauma Body Responses   Connect with Dr. Polly Watson Website: https://hormonewellnessmd.com/podcast Resources: https://hormonewellnessmd.com/podcast-resources New Patient: https://hormonewellnessmd.com/new-patient-consultation Instagram: https://instagram.com/hormonewellnessmd Facebook: https://www.facebook.com/hormonewellnessmd YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA   Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

Are you working out but still struggling to build muscle? Do you feel like your metabolism has slowed down, your energy is fading, and your body just isn't responding the way it used to? In this episode of Menopause Rescue, Dr. Polly Watson is joined by functional medicine practitioner Kristin Oja, DNP, to explore why muscle is one of the most important predictors of health, longevity, and resilience during perimenopause and menopause. Together, they share practical, evidence-based strategies to help women build strength, improve metabolism, prevent burnout, and support healthy aging through sustainable lifestyle changes. 🌸 Muscle is one of the greatest predictors of longevity, metabolic health, bone strength, and independence as we age. 🌸 Progressive overload—not simply exercising—is the key to building muscle and maintaining a healthy metabolism. 🌸 Recovery matters just as much as your workout, and quality sleep, stress management, and proper nutrition are essential for muscle growth. 🌸 Eating enough protein and whole-food carbohydrates helps fuel your body, improve recovery, and support strength gains. 🌸 Chronic stress, burnout, poor sleep, and under-fueling can make it harder to build muscle and may contribute to hormone imbalances. 🌸 Small daily habits like hydration, balanced meals, mindful breathing, and strength training can have a lasting impact on your health. 🌸 It's never too late to get stronger, but starting before menopause can make the transition easier and help you stay healthier for years to come. If you're feeling frustrated by weight changes, declining energy, or the physical changes of midlife, you're not alone. This episode offers practical, realistic strategies to help you build strength, protect your metabolism, and approach menopause with confidence. 📘 Try our 10-minute new patient intro course: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course 🩺 Looking for Personalized Hormone Care in North Carolina or Alabama? Hormone Wellness MD provides expert, evidence-based hormone care for women across North Carolina and Alabama. We care for patients in Raleigh, Charlotte, Wilmington, Chapel Hill, Durham, Greensboro, and Birmingham. If you’re ready for expert care rooted in evidence and empathy, we’d love to support you. Website: https://hormonewellnessmd.com Email: [email protected] Call: (919) 364-3430 📲 Follow Hormone Wellness MD: Instagram: https://www.instagram.com/hormonewellnessmd Podcast: https://hormonewellnessmd.com/podcast  

In this episode of Menopause Rescue, Dr. Polly Watson is joined by massage therapist and somatic practitioner Audrey Burke to explore how the nervous system influences both physical and emotional health. Together, they discuss how chronic stress, trauma, and prolonged survival mode can contribute to symptoms such as digestive issues, anxiety, insomnia, fatigue, chronic pain, and other persistent health concerns—even when medical testing appears normal. Audrey explains how somatic therapy differs from traditional talk therapy by focusing on the body's sensations and nervous system regulation rather than simply processing thoughts or revisiting past experiences. The conversation explores the science behind the gut-brain connection, developmental trauma, co-regulation, the vagus nerve, and why helping the body feel safe is often an essential step toward healing. Whether you're navigating chronic illness, recovering from trauma, or simply feeling stuck in a constant state of stress, this conversation offers practical, compassionate insights into the powerful connection between the body and the mind. Quotes "With somatic therapy, we don't actually have to go back to the original event in order to heal from it." — Audrey Burke  "We're not just looking at our thoughts or emotions, but also noticing what's happening in the body's experience." — Audrey Burke  "Maybe you don't need another five supplements. We need to get your nervous system to feel safe." — Dr. Polly Watson     Connect with Audrey Burke New Patient: https://calendly.com/restorativepresence-1/ Newsletter: https://www.restorativepresence.com/newsletter Website: https://www.restorativepresence.com/ Instagram: https://www.instagram.com/somaticswithaudrey/ Facebook: https://www.facebook.com/restorativepresence   Connect with Dr. Polly Watson Website: https://hormonewellnessmd.com/podcast Resources: https://hormonewellnessmd.com/podcast-resources New Patient: https://hormonewellnessmd.com/new-patient-consultation Instagram: https://instagram.com/hormonewellnessmd Facebook: https://www.facebook.com/hormonewellnessmd YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA   Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

Could your cholesterol and heart disease risk be changing during menopause without you realizing it? Have you been told hormone therapy protects your heart, but wondered what the research actually says? In this episode, Dr. Polly Watson is joined by integrative cardiologist Dr. Regina Druz to unpack the complicated relationship between lipoprotein(a), menopause, cardiovascular disease risk, and hormone therapy in women. Together, they explain what current research shows about genetics, inflammation, cholesterol markers, and emerging treatment options so women can make more informed decisions about their long-term health. 🌸 Lipoprotein(a), also called Lp(a), is a largely genetic cholesterol particle linked to higher cardiovascular disease risk. 🌸 Women can experience spikes in Lp(a) during pregnancy and menopause, which may affect long-term heart health. 🌸 Oral estrogen may lower Lp(a) levels, but it can also increase inflammation and blood clot risk. 🌸 Transdermal hormone therapy appears safer for cardiovascular risk, but research is still evolving. 🌸 Exercise, sleep, nutrition, and muscle health remain some of the most important tools for protecting heart health during midlife. 🌸 Advanced testing like ApoB, coronary calcium scores, and genetic risk assessments may help personalize prevention strategies. 🌸 New treatments like PCSK9 inhibitors and future gene-editing therapies may change how elevated Lp(a) is managed in the coming years. If you’ve been confused by mixed messages around cholesterol, menopause, and hormone therapy, this episode offers a more balanced and evidence-informed perspective. You’ll leave with a clearer understanding of what we know, what we still don’t know, and practical ways to support your long-term cardiovascular health. 📘 Try our 10-minute new patient intro course: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course 🩺 Looking for Personalized Hormone Care in North Carolina or Alabama? Hormone Wellness MD provides expert, evidence-based hormone care for women across North Carolina and Alabama. We care for patients in Raleigh, Charlotte, Wilmington, Chapel Hill, Durham, Greensboro, and Birmingham. If you’re ready for expert care rooted in evidence and empathy, we’d love to support you. Website: https://hormonewellnessmd.com Email: [email protected] Call: (919) 364-3430 📲 Follow Hormone Wellness MD: Instagram: https://www.instagram.com/hormonewellnessmd Podcast: https://hormonewellnessmd.com/podcast  

Have you ever wondered why symptoms like bloating, migraines, anxiety, rashes, dizziness, or food sensitivities seem to get worse during perimenopause? Have you been told your symptoms are “normal” even though your body feels like it’s reacting to everything? In this episode of Menopause Rescue, Dr. Polly Watson and Kate Willis NP-C break down mast cell activation syndrome (MCAS), histamine intolerance, and the growing connection between immune dysregulation, hormones, and women’s health in midlife. They explain how these conditions may contribute to symptoms across multiple body systems and share practical strategies to help calm inflammation, support the nervous system, and improve quality of life. 🌸 Mast cells are part of the immune system and can affect the skin, gut, brain, heart, and nervous system when they become overactive. 🌸 Histamine intolerance and mast cell activation syndrome are related, but they are not the same condition. 🌸 Hormonal shifts during perimenopause and menopause can trigger or worsen mast cell symptoms in some women. 🌸 Symptoms like migraines, IBS, anxiety, flushing, heart palpitations, dizziness, and fatigue may all be connected through immune dysregulation. 🌸 Nervous system regulation, stress reduction, and trauma-informed healing can play a major role in calming mast cell activity. 🌸 Common triggers can include infections, mold exposure, alcohol, certain foods, environmental chemicals, and chronic stress. 🌸 Treatment options may include low-histamine nutrition, antihistamines, supplements, mast cell stabilizers, and lifestyle changes that support healing. If you’ve been struggling with symptoms that don’t seem to fit neatly into one diagnosis, this episode will help you better understand what may be happening in your body. You’ll walk away with practical insights, validation, and hopeful next steps for supporting your health in midlife. 📘 Try our 10-minute new patient intro course: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course 🩺 Looking for Personalized Hormone Care in North Carolina or Alabama? Hormone Wellness MD provides expert, evidence-based hormone care for women across North Carolina and Alabama. We care for patients in Raleigh, Charlotte, Wilmington, Chapel Hill, Durham, Greensboro, and Birmingham. If you’re ready for expert care rooted in evidence and empathy, we’d love to support you. Website: https://hormonewellnessmd.com Email: [email protected] Call: (919) 364-3430 📲 Follow Hormone Wellness MD: Instagram: https://www.instagram.com/hormonewellnessmd Podcast: https://hormonewellnessmd.com/podcast  

Are you avoiding strength training because your joints hurt or you’re afraid of getting injured? Have you ever wondered if pelvic floor symptoms, painful sex, or chronic tightness are connected to stress and movement patterns in the body? In this episode of Menopause Rescue, Dr. Polly Watson is joined by physical therapist Dr. Amanda Fultineer to discuss strength training, pelvic floor therapy, menopause health, and recovery after preventive surgery. Together, they explain how movement, mobility, and personalized physical therapy can help women build strength, reduce pain, improve function, and feel more confident in their bodies through every stage of midlife. 🌸 Strength training supports bone density, metabolic health, mobility, and long-term independence for women in midlife. 🌸 Pelvic floor dysfunction is often connected to breathing patterns, stress, posture, hip mobility, and muscle tension throughout the body. 🌸 Many women avoid exercise because of pain, but the right physical therapy approach can help modify movements safely instead of avoiding them completely. 🌸 Pelvic floor therapy involves far more than internal work and can include strength training, mobility exercises, breathing techniques, and education. 🌸 Amanda shares her personal experience with the BRCA2 mutation, preventive mastectomy, and navigating changing recommendations around surgical menopause and hormone therapy. 🌸 Women recovering from mastectomy or pelvic surgery often benefit from proactive physical therapy to restore strength, shoulder mobility, and quality of life. 🌸 The conversation emphasizes the importance of self-advocacy, individualized care, and helping women understand that pain and dysfunction should not simply be accepted as “normal.” If you’ve been struggling with pain, pelvic floor symptoms, fear of exercise, or uncertainty about how to stay strong in midlife, this episode offers practical guidance and reassurance that there are effective, evidence-based ways to support your body and improve your quality of life. 📘 Try our 10-minute new patient intro course: https://hormonewellnessmdacademy.teachable.com/p/are-we-a-good-fit-new-patient-welcome-course 🩺 Looking for Personalized Hormone Care in North Carolina or Alabama? Hormone Wellness MD provides expert, evidence-based hormone care for patients in Raleigh, Charlotte, Wilmington, Chapel Hill, Durham, Greensboro, and Birmingham. If you’re ready for expert care rooted in evidence and empathy, we’d love to support you. Website: https://hormonewellnessmd.com Email: [email protected] Call: (919) 364-3430 📲 Follow Hormone Wellness MD: Instagram: https://www.instagram.com/hormonewellnessmd Podcast: https://hormonewellnessmd.com/podcast