In this episode, Dr. Polly Watson is joined by Kate Willis NP-C to debunk fitness myths and deliver real-world guidance on how women can build and preserve muscle during perimenopause and menopause. From progressive overload to protein needs, creatine, stress recovery, and smarter training, this episode is packed with practical strategies to help you feel stronger, not just skinnier. Whether you're brand new to strength training or looking to break through a plateau, you'll find science-backed insights and empowering advice to support your midlife health journey.

Quotes

• "Exercise is a stressor and if it’s not dosed correctly, it can make you feel worse, not better." - Kate Willis NP-C
• “If we're trying to build muscle, we need to be having adequate nutrition to feed muscle.” - Dr. Polly Watson
• "You're not going to bulk up with physiologic levels of testosterone - you’re going to get toned and strong." - Kate Willis NP-C

Resources

Protein Cheat Sheet

Evlo Fitness

Dr. Stacy Sims - Power Happens

Connect with Dr. Polly Watson and Kate Willis NP-C

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

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YouTube: https://www.youtube.com/channel/UCG4Tw8oHGR_6wBZmXrTu9xA

Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

In this insightful episode, Dr. Polly Watson is joined by Dr. Ami Ingram, a functional medicine physician with a specialty in mold-related illness. Together, they delve into the often-overlooked health impacts of mold exposure by highlighting how its symptoms can closely mimic or overlap with conditions like perimenopause, PCOS, and other hormonal imbalances. The conversation covers everything from recognizing the signs of mold toxicity to effective diagnostic strategies and the critical role of home testing. Both doctors share their personal experiences with mold, shedding light on how isolating the journey can be and emphasizing the power of community in the healing process. Dr. Ingram also introduces her accessible educational resources designed to empower individuals facing mold-related health issues - offering practical guidance, support, and most importantly, hope.

Quotes

• “We all have mold. But it’s the type, the load, and how your body handles it that matters.” Dr. Ami Ingram
• “Healing from mold isn’t just about the body - it’s about calming the brain and rebuilding connection.” Dr. Polly Watson
• “We all have a toxic barrel - some have big spigots, some small. When it overflows, symptoms appear.” Dr. Ami Ingram

Resources

Visual Contrast Sensitivity (VCS) Test

ISEAI Resources: Designed by experts for patients and clinicians treating mold-related illness.

Connect with Dr. Ami Ingram

Online Courses: https://family-functional-medicine.teachable.com/

Website: https://www.familyfunctionalmed.com/

New Patient: https://www.familyfunctionalmed.com/discovery-consult/

Instagram: https://www.instagram.com/familyfunctional_med/

Facebook: https://www.facebook.com/familyfunctionalmed/

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 of Menopause Rescue, Dr. Polly Watson and Kate Willis NP-C discuss the most common supplements they recommend for women in various hormonal stages, particularly during menopause. They emphasize the importance of quality and sourcing when buying supplements. From demystifying magnesium types to explaining the synergy between vitamin D and K2, this conversation offers clarity and actionable advice for anyone looking to support their health with evidence-based supplementation.

Quotes

• “You can never out-supplement an unhealthy lifestyle.” - Dr. Polly Watson
• “We think a lot about calcium for bone health and Vitamin D, but magnesium is actually really essential for good bone density.” - Kate Willis NP-C
• “Berberine is great but it is not going to do what a GLP-1 injectable medication does for weight loss.” - Kate Willis NP-C

Resources

Supplements for Women’s Hormone Balance Infographic

Connect with Dr. Polly Watson and Kate Willis NP-C

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 of Menopause Rescue, Dr. Polly Watson explores the groundbreaking LIFTMOR Study by Dr. Belinda Beck, which demonstrates how high-intensity resistance training can significantly improve bone mineral density in postmenopausal women - even those already diagnosed with osteoporosis. Dr. Watson breaks down the study’s key findings, safety measures, and practical takeaways, offering listeners an empowering perspective on strength, aging, and reclaiming physical confidence. This episode is ideal for anyone looking to approach midlife with grit and resilience.

Quotes

• “Let’s stop talking to ourselves like we are fragile and about to be broken.” - Dr. Polly Watson
• “Just eight months of 30 minutes a week, twice a week with weighted exercises… showed improvement in both the spine and the hip.” - Dr. Polly Watson
• “This isn’t just about muscles. It’s about quality of life, independence, and confidence.” - Dr. Polly Watson

Resources

The LIFTMOR Study

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

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Disclaimer: https://hormonewellnessmd.com/podcast-disclaimer

In this episode of Menopause Rescue, Dr. Polly Watson explores osteoporosis in women over 50, shedding light on why it's a critical yet often overlooked aspect of women’s health during and after menopause. Dr. Watson shares personal experiences and expert insights on the complex factors that affect bone health, including hormonal changes, medications, lifestyle habits, and nutrition.

Listeners will learn about effective osteoporosis prevention strategies, such as weight-bearing exercises, proper nutrition, stress reduction, and sleep hygiene. The episode also uncovers the limitations of DEXA scans in diagnosing osteoporosis and emphasizes the role of community support and informed decision-making in maintaining strong bones. Whether you're approaching menopause or well into it, this episode empowers women to take control of their bone health through practical, science-backed information.

Quotes

• "Osteoporosis affects nearly half of women over 50. And it's not just a bone issue—it's a whole person issue." Dr. Polly Watson
• “Calcium alone has not been shown to improve bone mineral density.” Dr. Polly Watson
• “This is a time to not just focus on preventing fractures, but to move through your life with energy, strength, and confidence.” Dr. Polly Watson

Resources

EWG’s Water Filter Guide

EWG’s Guide to Air Filters

Calcium and Vitamin K Foods Handout

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 of Menopause Rescue, Polly Watson and Kate Willis discuss the increasing rates of ADHD diagnoses among midlife women and the role of lithium as a potential treatment. They explore how hormonal changes can impact attention and behavior, the benefits of low-dose lithium compared to traditional ADHD medications, and the importance of lifestyle factors in managing attention issues. The conversation also touches on the potential of lithium in preventing dementia and practical tips for evaluating its effectiveness.

Quotes

• “Hormone fluctuations in midlife really impact attention—and many women feel like they’re unraveling.” - Kate Willis
• “Lithium increases brain-derived neurotrophic factor, helping to protect and regenerate neurons.” - Kate Willis
• “Losing your filter at midlife isn’t always about attitude—it’s a sign your nervous system is overwhelmed.” - Polly Watson

Product Links

Pure Encapsulations Lithium Orotate 5mg

Seeking Health Lithium Orotate

Biotics Research ADHS®

Check out other episodes with Kate!

Why Is Glucose Control So Important in Midlife Health?

A Functional Approach to Hair Loss

5 Opportunities for Women to Optimize Health

What Does Your Women's Healthcare Expert Use at Home?

Connect with Dr. Polly Watson and Kate Willis NP-C

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 enlightening conversation, Dr. Polly Watson and pelvic floor physical therapist Blair Watson explore the often-overlooked issue of sexual pain and the transformative power of pelvic floor therapy. They break down what to expect during an initial consultation, helping patients feel prepared and at ease. The discussion highlights the importance of understanding pelvic anatomy, effective communication with healthcare providers, and practical strategies for managing sexual pain. Listeners will learn about the role of targeted exercises, the benefits of personalized treatment, and how self-advocacy can empower individuals to seek the care they deserve. Whether you're navigating menopause, experiencing pelvic discomfort, or looking to improve your sexual health, this episode offers expert insights and actionable solutions for lasting relief.

Quotes

• "You deserve more than just pain-free sex. You deserve great sex or the sex you want to have, right? Whatever that means for you." - Dr. Polly Watson
• “I am explaining everything that I'm doing along the way and I'm asking for consent and feedback at all times.” - Blair Watson
• “Sometimes it is very simple changes that can make a big difference.” - Blair Watson

Links

Intimate Rose Pelvic Wand

Connect with Blair Watson PT:

Website: https://www.blairwatsonpt.com/

Instagram: https://www.instagram.com/blairwatson_pt/

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 of Menopause Rescue, Dr. Polly Watson and Dr. Elizabeth Cox dive deep into how hormonal changes impact brain health during midlife. They focus on ADHD, brain fog, and other cognitive challenges many women face during menopause and perimenopause. This conversation uncovers the complexities of diagnosing ADHD in women, the intersection of ADHD and anxiety, and how cardiovascular health plays a crucial role in managing attention disorders. They discuss practical lifestyle strategies, essential tools for symptom management, and how cultural biases affect ADHD diagnosis in women. Plus, they highlight the pivotal role of nutrition, sleep, and self-care in supporting cognitive function. Tune in to learn how to empower yourself with knowledge and explore effective treatment options to regain mental clarity and well-being!

Quotes

• "A stimulant can help some women, but for others, it can make anxiety worse—getting the right diagnosis is critical." - Dr. Elizabeth Cox
• "Having a little bit of poor recall is different than a diagnosis of attention deficit disorder." - Dr. Elizabeth Cox
• "My patient told me, ‘My phone is robbing me from investing in myself, my family, and my community,’ and that really stuck with me." - Dr. Polly Watson

Listen to more expert insights from Dr. Cox on past episodes of Menopause Rescue:

• Psychiatrist’s Guide to Mood During Menopause (Part 1)
• Psychiatrist’s Guide to Reproductive Psychiatry During Menopause (Part 2)

Connect with Dr. Elizabeth Cox:

Website: https://www.resetyourhealthandwellness.com/

Instagram: https://www.instagram.com/reset_healthandwellness/

Facebook: Reset Health & Wellness, PLLC

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