New Year's Resolution: Set Yourself Up for Success with Kathy Smith

What if your most challenging moments were valuable teachers? Today on The Woman’s Doctor, we redefine resilience with our guest Dr. Jill Carahan: a former workaholic who reevaluated her priorities after an aggressive breast cancer diagnosis. Her constant stress and self-doubt severely crippled her immune system and made her susceptible to severe health issues. Dr. Carahan describes how she used work as a coping mechanism and what her life-threatening diagnosis taught her about living life to the fullest.    These moments of turmoil can make or break you. Dr. Carnahan recalls the moment she realized that there was a purpose behind her illness and that it was a wake-up call. She teaches you how to shift your mindset around tragedy and hardship, build resilience and embrace your full potential. For Dr. Carnahan, work was her self-worth, but after her diagnosis, she reconnected with joy and permitted herself to enjoy moments of unproductivity.   Dr. Carnahan addresses the increase in autoimmune disease, toxicity, and infectious burden that plagues the Western world. She teaches you how to limit your toxic exposure and toxic thoughts. Your mindset and habits direct your immune system, and with a weakened immune system, your body becomes susceptible to environmental toxicity. She shares how you can build resilience in your mind and body to live a long and joyful life. Join us to discover the true meaning of health, resilience, and self-love.      Takeaways: [3:20] When a Diagnosis Uproots Your Life [6:20] Finding Meaning in The Suffering [9:00] Overworking as a Coping Mechanism [16:10] Embracing Resilience and Loving Yourself [18:50] Shame Destroys Resilience in The Body [22:50] Infectious Burden and Environmental Toxicity [27:00] Detoxifying The Body and Reducing Exposure [31:50] Our Cultures Weakened Immune System  [36:45] What is A Healthy Immune System     Mentioned in This Episode Dr.JillCarnahan.com Dr.JillHealth.com Book: Unexpected Instagram     Twitter: “I needed to be aware because something important in this process was going to be a lesson to me. If I have to  go through something that’s suffering and painful; there’s gotta be something good here.” [6:37] -Dr. Carnahan   “If we have either, attack of self, self-hatred, or self-loathing, or parts of ourselves that we don’t like, metaphorically it can lead to the immune system being more prone to attack self.” [21:45] -Dr. Carnahan   “It’s literally our own body’s immune system that makes us feel like I’m getting sick. So when someone says I never get  sick, I never feel that; it might actually be a completely suppressed immune response, where they’re not producing any fighting chemicals.” [37:54] -Dr.Carnahan    

Today on The Woman’s Doctor, we discuss a better way to overcome the hormonal imbalance. Dr. Isabella Wentz joins us to review her new book, “Adrenal Transformational Protocol” where she outlines a 4-week process to rebalance hormones, get better sleep, and regain your energy. Women are naturally in tune with their environment. Subconsciously you’re assessing threats, opportunities, and safety which dictate your body's survival strategy. When you are under chronic stress, your body retreats into survival mode. Dr. Wentz teaches you to recognize the danger signals in your life and shows you how to create a sense of safety instead.    In 2009, Dr. Wentz has diagnosed with Hoshimoto’s disease, and at the time hormonal therapy was not an option. She experimented with her lifestyle choices and formulated an easy path to feeling whole again. Every decision you make impacts your health, what you watch, what you eat, and even what you think. Dr. Wentz proves that by managing your stress and your habits, it is possible to bounce back and thrive.   Hormonal imbalances can manifest as mood swings, anxiety, unrefreshed sleep, and severe adrenal fatigue. Dr. Wentz gives you the tools to manage your stress and find joy in your daily life again. Regardless of your diagnosis, her protocol is helping thousands of women feel whole again. Join us as we dissect the root causes of adrenal fatigue and discover simple solutions to reclaiming your joy!     Takeaways:  [3:00] How Dr.Wentz Became the Thyroid Pharmacist [4:45] The Thyroid and Adrenal connection  [7:00] Testing for adrenal dysfunction  [9:00] The Goldilocks level of cortisol  [12:00] Diagnosing adrenal fatigue  [14:30] Adrenal four-week protocol  [17:00] Getting off the blood sugar rollercoaster  [19:20] The healing benefits of joyful activities  [21:40] Why women affected at higher rates [23:00] Combating toxins in your environment     Mentioned in This Episode:  ThyroidPharmacist.com Adrenal Transformation Protocol  Instagram  Facebook    Twitter: "Sometimes for some people, just the blood sugar swings can really stress their adrenals, and can put them in that survival mode, so just doing that nutritional safety signal can shift a lot of symptoms.” [17:28] -Dr. Isabella Wentz   “It has healing benefits when you experience pleasure and you experience joy and oxytocin. All of these beautiful hormones they flood our system into more of a healing and thriving state.”  [19:40] -Dr. Isabella Wentz   Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Today on The Woman’s Doctor we discuss how an unhealthy gut leads to chronic illness and what you can do to heal your microbiome. Dr. Darin Ingels is the author of The Lyme Solution and has treated thousands of patients with practical and cost effective therapies that you can implement today. Whether you are facing lyme disease, autoimmune symptoms or even brain fog, all can be healed by healing the gut first.    The microbiome thrives on leafy vegetables and fermented foods, just some of the first things you can add to your diet to improve the diversity in your gut. If you want individualized recommendations, Dr. Ingles describes how labs can now determine the diversity and balance of your specific microbiome! Understanding your internal terrain can help you determine exactly what you need to be adding or removing from your diet.   Unfortunately, we live in a toxic environment and the average person is exposed to thousands of dangerous chemicals with only a fraction of them ever being tested for long term exposure. The more you can reduce the use of toxic cosmetics, eat organic food and be intentional with your diet, it is possible to heal and attain hormonal harmony!     Key Takeaways: [3:10] What women need to know about how to address your health issue [4:20] Your gut function plays a critical role in your neurological function [5:00] The accumulative effect of the environmental toxins [5:50] How chronic infections can act as endocrine disruptors  [8:20] The microbiomes role in the development of chronic illness [10:10] Vegetables and fermented foods are the best foods to rebalance your gut [12:00] Lab testing to assess the diversity and balance of your gut [13:00] Visit a functional medicine or naturopathic doctor to identify the underlying illness  [14:00] How to avoid toxins in your environment, cosmetics and food [15:10] Shaping your genetic disposition with epigenetics  [17:10] Achieving hormonal harmony after lyme disease, underactive thyroid and stress     Mentioned in This Episode: Dariningelsnd.com     Twitter: “We’ve got this really tight connection between our gut and our brain and we used to think that all these neurological issues, or mood issues were really just a problem with brain chemistry and we’ve learned so much now that that is actually such a small part of it.” [4:19] -Dr.Ingels   “Why is it that you could put 100 people in a room, expose them to the same virus; some people get sick, some people get no symptoms at all, and everything between. The difference is the terrain.” [7:23] -Dr.Ingels   “We’ve now found that the gut is involved in pretty much every chronic illness from heart disease to diabetes to chronic immune dysfunction; so, it’s really about, how do we get the gut back into a healthy state.”  [9:03] -Dr. Ingels   “How many people do we know that have never been on antibiotics and never had this outside influence or medication and eat natural, healthy, organic foods? I think in western culture that’s such a small population that we don’t even know what a normal microbiome is anymore.” [11:30] -Dr. Ingels   Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Every day, the average American is exposed to 80,000 chemicals in their food and water. It is impossible to reduce your toxin burden to zero but today on The Woman’s Doctor, best selling author of Hormone Intelligence, Dr. Aviva Romm joins us to share simple ways that you can lessen your exposure to endocrine disrupting chemicals in your home. Dr. Romm is a midwife, a Yale trained MD and a board certified family physician that is helping patients balance their hormones and establish healthy habits to reduce the risk of developing diseases.   It can be overwhelming as you begin your hormonal healing journey but you don’t need to uproot your life to reduce your toxin burden. Simple changes in your home can have a big impact on your hormonal health. Instead of spending money on costly testing, take the time to detox your cosmetics, cleaning supplies and kitchen. Studies show that eliminating the use of plastic in your home reduces the levels of phthalates in your blood in just a few weeks.   Support your body’s natural ability to detoxify by regulating your sleep, hydrating and when possible eat organic. Looking at the big picture and understanding your own role in hormonal disruption will help you regain your body's natural rhythm. Give yourself permission to take a break and be kind to your body, because stress is just as harmful as any other outside chemical.       Key Takeaways: [5:20] The rates of hormonal issues and autoimmune diseases are escalating in women [10:50] Uncontrolled blood sugar levels is a huge endocrine disrupter for women [11:35] The average American has 20 rounds of antibiotics by the time they are 18 [19:30] Cleaning out the products in your home will drastically reduce your toxic burden [21:28] Phthalate levels in the blood decrease in weeks if you stop using plastic products  [22:15] Even organic household cleaners with scents have hormone disrupting chemicals [22:30] Regular bowel movements helps the body eliminate excess estrogen in the body [23:50] Alcohol is a known endocrine disrupter and should be limited to 1-3 drinks per week [29:40] You need 8-10 servings of fruits and vegetables a day with 30 varieties per week [32:00] If your circadian rhythm is disrupted the detoxification processes fall out of alignment  [32:35] Hydration is essential for cellular health, detoxification and brain health    Mentioned in This Episode: Hormone Intelligence Avivaromm.com   Twitter: “The way that the world is set up isn’t really harmonious for us to get adequate sleep or to take a day off, if we are a little premenstrual and we need to nourish ourselves.” [8:25]   “Reframe our approach to our inner conversation, so that when we are taking down time we’re not still checking our phone for 50 messages and say; ok, i deserve an hour break right now and really take that.”  [10:20]       Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Today on The Woman’s Doctor, Kimberly Seals Allers joins us to discuss the unfortunate state of maternal care in America. Kimberly is an award winning journalist and advocate for breastfeeding and infant health. Giving birth opened her eyes to the harsh reality that women face in modern hospitals, even in a developed nation.    Most medical institutions are informed by and dominated by men, which has left a detrimental gap in the education available to most women, especially women of color. The average woman does not have a grasp of the female anatomy or the importance of hormonal health. A  staggering amount of women are encouraged to simply remove their ovaries before ever exploring diet and hormonal balance as a natural solution.    Information is the key to restructuring what is acceptable care in America. For generations, women have been told that women's health is a private matter, but that sentiment is keeping women in the dark about their own bodies. America has the highest mortality rates of women in labor than any other developed nation. Kimberly hopes that by starting the conversation and encouraging open dialogue we can move towards more holistic and equitable care for women.   Key Takeaways: [3:26] The disparity in birth outcomes between birth outcomes between minority women  [5:00] Women are often the most misinformed about their own bodies [6:00] The hormone mystery: how hormonal imbalances and poor diet lead to fibroids  [7:20] How lack of education has led many black women to have unnecessary hysterectomies  [8:10] Science has detached us from our body parts deeming whole organs as removable [10:45] There is more research on erectile dysfunction than on breastfeeding  [12:10] Mothers die in America at higher rates than any other developed nation [13:00] Rates of postpartum depression in this country are skyrocketing  [14:00] The field of gynecology began with the forceful experimentation on enslaved women  [15:55] Reclaiming the cultural tradition of food as medicine  [17:25] Creating an open culture that encourages women to openly discuss hormonal health [18:15] Lies that the medical community has historically perpetuated about black women [19:00] National rates of mortality during childbirth are generally higher in the black community [21:00] There is an element of racism within the medical care system   Mentioned in This Episode: KimberlySealsAllers.com The Big Letdown The Mocha Manual to a Fabulous Pregnancy Momnibus Bill of 2021   Twitter: “So many of the black women that I reached out to, no longer had their wombs!” [7:27]   “As a woman, knowing that we have a mostly male medical system that treats women’s body parts as dispensable was deeply troubling.”   [8:40]   “Why are we still here? That is the question and I think what actually concerns me more than why are we still here is why aren’t we more upset about where we are at, as women?”  [11:20]   “When we look at this pattern, we can’t ignore that there is an element of racism where providers treat people differently. The fact that there is a disparity means they’re getting it right for somebody, just not for everybody.”  [21:00]     Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Today on The Woman's Doctor, we dispel common myths around women’s health with Dr.Susanne Bennett. She is an authority on hormonal and gut health with over 30 years of experience as a natural medicine doctor. Dr. Bennett holds specialties in clinical nutrition, environmental medicine, allergies, aging and gut health. She brings a fresh perspective on women's health that inspires hope for a healthy and happy life even into your menopausal years.   Society convinces women that life stops at menopause, treating it like a disease to be avoided and ashamed of. The reality is that menopause is nothing more than the end of your menstrual cycle. By committing to a healthy lifestyle and a diet that feeds healthy mitochondria, you can eliminate anxiety and expect to thrive in the later years of your life.    Hormonal imbalance is just one contributing factor to anxiety and irritability in women. Unhealthy diet and sleep habits influence your ability to deal with stress and lead to uncontrollable anger and chronic illness.Sometimes anxiety can simply be the result of a food allergy. If you truly want to improve the quality of your life, you need to get  to the root cause of your hormonal and gut imbalance.In this episode, Dr. Bennett teaches you everything you need to avoid and habits to adopt to support a healthy mind and body.   Takeaways: [3:48] When the ovaries are unable to ovulate, Menopause begins as the menstrual cycle ends [4:44] Menopause is not a disease it is a natural phase in a woman’s life [6:40] Your pituitary gland dictates the function of your thyroid, adrenals and female organs  [7:45] Aldosterone produced by your adrenals, controls your water metabolism in your body [10:58] Unhealthy mitochondria speeds the aging process and contributes to chronic illness [12:00] The luteal phase affects women’s mood often causing sleeplessness and irritability  [12:49] Women with low levels of the calming hormone progesterone have trouble sleeping [15:00] Gluten and dairy contain compounds that are considered opiates to the brain [18:30] Fat is our number one source for energy and is essential to mitochondria health   Mentioned in This Episode: DrSusanne.com Book: Mighty Mito Wellness For Life Radio   Twitter: “Your mitochondria has everything to do with the aging process, everything to do with every disease, chronic illnesses  that we deal with from diabetes to heart disease.”[11:10]   “You can get anxiety just from a food allergy!” [16:10]   “Mycotoxins, mold toxins! You’re exposed to mold in your environment. You breathe it in and boom! It goes right up through your nose into your brain, that will clearly cause anxiety!”  [16:36]     Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Today on the Woman’s Doctor, I wanted to share just how impactful, sobriety has been on my physical and mental well being. Dry January is a great exercise to test out an alcohol free lifestyle so that you can check in and understand exactly what role alcohol is playing in your life. Even light social drinking can have dramatic effects on your daily life that you may not be conscious of.   In this episode, I will first be reviewing some of the negative side effects that are commonly associated with any alcohol consumption. Everyone knows the awful feeling of a hangover but we never talk about exactly why alcohol has such a dramatic effect on our basic functions.  Alcohol is a diuretic which is why hydration is the first thing to go. Once our bodies process alcohol, it produces the toxin acetaldehyde, which damages your DNA and prevents it from repairing. In the gut, alcohol literally kills off the healthy bacteria, so even one drink can upset the balance of your microbiome. These are just a few things that we accept as normal sacrifices for the enjoyment of alcohol.    My experience with sobriety has brought me a feeling of peace that I was hoping alcohol would provide for me. You don’t have to be an alcoholic to feel the burden of it  on your body. When your body suffers, so does your mind. Once you give up alcohol, even for a short  while; you will notice your sleep improves, your blood sugar improves, your mood stabilizers and you make better decisions. With Dry January, you can challenge yourself to be social again, without relying on inebriation and you may find you actually enjoy life better without it.   Takeaways: [3:50] Dry January is an opportunity to evaluate the role alcohol has in your life [4:18] Alcohol acts like a diuretic and pulls water from the body causing severe dehydration  [5:00] Although a night cap may help you fall asleep it is actually inhibiting rem sleep [6:40] Acetaldehyde is a toxin that your body creates from processing alcohol [11:18] Blood sugar tends to be more balanced when you are sober [12:20] Red wine increases inflammation and is triggering to those with rosacea [13:00] When you stop drinking alcohol, you tend to make better choices for your diet [13:48] Night sweats and hot flashes decrease or disappear altogether when you stop drinking  [16:00] You can actually address your emotions once you stop numbing with alcohol [17:18] Finding creative ways to get social that don’t rely on drinking  [18:40] Balancing your blood sugar helps maintain your mood which limits alcohol cravings [19:15] Finding healthier substitutions with tasty holiday mocktails      Mentioned in This Episode: Holiday Mocktails    Twitter: “You can have more energy! That’s not just because of getting a better nights sleep, higher quality sleep, it’s also because your blood sugar is gonna be more balanced and also you’re brain is gonna be working better.” [11:18]   “Eczema, acne and a lot of these inflammatory skin conditions are worsened by alcohol.” [12:40”]   Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Today on the Woman's Doctor, I discuss the detrimental effect stress has on our hormones and equip you with simple tools to mitigate stress’ effect on your physical and emotional health. Stress cannot be eliminated, at times, stress is even necessary but constant unmanaged stress leads to dangerous cortisol imbalances that can affect your mood, cravings, sleep and mindset.   While cortisol is dangerous in excess, it is a crucial hormone that your body needs, especially in the morning. Simply exercising in the morning sun can improve your cortisol levels allowing you to manage stress better, sleep better and improve adrenal function. Taking inventory of your daily habits around food, exercise and sleep is a crucial step to rebalancing your hormones.    The mind also heavily influences  your hormone production. Negative self talk and unresolved trauma can inhibit your body’s natural symbiosis. Without effectively addressing these traumas you become less of your authentic self and your mental and physical health will inevitably suffer. Embracing the essential you by reparenting yourself, journaling and allowing laughter back into your life is sometimes all your body needs to repair itself.       Takeaways: [3:20] Unmanaged and ongoing stress creates hormonal imbalance and high cortisol  [4:40] DHEA hormone converts to estrogen and Testosterone and is essential  after menopause [6:00] Increased cortisol can exasperate  inflammatory skin disorders like acne and eczema  [10:00] Negative self talk impairs your ability to handle normal stress that comes with living [11:40] Adult children of alcoholics and how to reparent yourself in a loving way [14:40] Unresolved traumas will continue to resurface if you never address them [16:40] The difficulties and stress of life takes you away from your authentic self [17:35] Excess sugar intake interferes with adrenal function and cortisol production [19:00] Exercise and sunlight, early in the morning helps balance your cortisol levels [20:25] Journaling and free form writing helps you to release negative mindsets  [24:00] Immersing yourself in nature reduces cortisol, blood pressure and improves your mood [25:00] laughter boosts your dopamine levels and decreases pain [26:00] Incorporating a spiritual practice to connect to your higher purpose alleviates suffering       Mentioned in This Episode: Natural Beauty Reset Clean Skin from WIthin   Twitter: “Ideally we want our cortisol levels to go up in the morning and low at night but if our cortisol levels are still high at night, then we have a hard time easing into sleep.” [6:25]   “Ultimately when we calm that inner critic and we have that loving parent, it actually impacts our neurotransmitters, our hormones,our cortisol levels…” [14:29]   “What are the things that are part of our true essence,our true nature that we want to return to because a lot of what we’re exposed to in our lifetime, takes us away from our true nature.” [16:40]   Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Today, on the Woman’s Doctor Podcast, I am sharing my own experience balancing my hormones in hopes of inspiring you along your own journey. Hormonal imbalances tend to make women more emotional but those emotions are a window into deeper issues you may be avoiding. I believe there is an opportunity, in these moments, to break the cycle of escapism.    After noticing my own avoidant habits, I decided to face my emotional distress with stillness and silence. Instead of reaching for a drink, a distraction or even going shopping when you’re feeling emotional discomfort, sitting with those emotions allows you to build awareness of the deeper issue. Our body and mind are interconnected and building awareness of your emotional state can be the first step on your journey to balancing your hormones. You will be amazed at how fully you can show up in your life once you’ve addressed your childhood trauma. After practicing this technique, I have transitioned into the most joyful chapter of my life and I hope today’s story inspires you to do the same!     Takeaways: [3:00] Fluctuations in your mood is an opportunity to resolve deeper emotional issues [5:20] Deciding to sit with the uncomfortable emotions that come up during troublesome times [8:00] Understanding what habits are formed around escapism and exploring your motivations [9:00] Tools to help break through the cycle and building awareness [10:00] Trauma work promotes healing which enables you to show up fully for your life now [11:20] The first step is awareness and then walking a different path [12:00] Bring light into your life, you are not alone on this journey!   Mentioned in This Episode: https://thewomansdoctor.com/   Twitter: “There was so much angst in me and fear and emotions that were bubbling up and I just decided to sit with it and I actually was so terrified, in a way, I thought I would die. Not from the physical issues with covid but I was so afraid.”   [6:27]   “If I hadn’t done that work I wouldn’t have been able to show up, so fully, for the things that are happening in my life.” [10:20]   “What might you be running from? Are you running? Are you numbing? Are you fully living your life fully awake or are there things in your life that you haven’t addressed?” [11:00]   Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer

Today on the Women’s Doctor, Kathy Smith joins us to discuss how to boost vitality in your later years. Kathy has been a fitness icon since the 1980’s and continues to inspire women to strive for progress not perfection. In this episode, she brings you the best strategies to stay consistent in your new year's resolutions. She believes that consistency in the process will always supersede the results.   Resolutions often fail because we are taught to rework our entire life around a singular goal. Incremental changes centered around fun, community and feeling great will not only be easier to stay consistent in but will also naturally create a healthier body. Instead of focusing on the physical look, seek out activity that energizes you!    As we age, human growth hormones begin to decline, unfortunately reducing muscle mass in the body. For women entering into perimenopause, weight training becomes increasingly integral to the vitality of your body. Your body is the vessel that will enable you to do what you love until the end of your life. Simple daily changes are the key to unlocking stamina, joy and reversing the effects of a sedentary lifestyle. Make 2023 the best year of your life! Start small and find movement that makes you feel amazing!   Takeaways: [4:00] Reframe your new year's resolution by detaching from the results and embracing process [7:00] By focusing on one change at a time, you can stick to your resolutions longer [9:30] The health and habits of your immediate community heavily dictates your own health  [13:30] Your morning habits, especially in winter, will help you conquer the rest of the day! [18:00] Being consistent in your resolution, even if you only have 7 minutes to work out that day [19:00] Focusing on habits that make your body feel great, you will naturally become healthier  [21:00] Your body needs care because it is the vessel that will take you through your whole life [25:30] Fasting is a great way to break bad habits but you need to build back better habits after [28:00] As you age, exercise impacts your human growth hormones which affects your muscles [29:50] High intensity weight lifting affects your hormonal profile and promotes vitality [31:20] Dead Butt Syndrome is caused by a sedentary lifestyle shortening the hip flexors [35:30] Give yourself a 10 minute snack of exercise throughout the day is so powerful [39:00] Finding an exercise routine that matches an animal that you energetically relate to    Mentioned in This Episode: https://www.kathysmith.com/ https://www.instagram.com/kathysmithfitness/ https://www.facebook.com/therealkathysmith   Twitter: “It’s just a reminder that you’re not skipping days! This is your life. You’re doing this for yourself. You’re doing this because 2023 is going to be the best year!”  [18:12]   “The reason why you lift, not just a 3 pound weight, but a heavier weight, maybe twice a week is because of what it does on the cellular level to your mitochondria.” [29:50]   “How do we get the shoulders back above the hips and how do we get our butt engaged and that's all called the posterior chain.” [34:20]   “If you do have to sit, at least once an hour stand up and do a 2-3 minute power push where you do some squats, squat pop ups and knees up.”   “Doing an exercise thing in the morning and then sitting for the rest of the day basically negates most of  the benefits of that workout.” [35:55]     Podcast Disclaimer:  https://resources.thespadr.com/the-womans-doctor/#disclaimer