Menopause Mastery Betty Murray

Can you change the adult brain? Join Dr. Tommy Wood, as we delve deep into the nuances of cognitive health and the preservation of neurological vigor during the aging process. Dr. Wood challenges the prevailing notion that cognitive decline is an inevitable consequence of growing older, thanks to the remarkable adaptability of the adult brain. Comparing neuromuscular and cognitive development, we’ll talk about how the brain thrives on challenges or skill development like reading or dancing.
We’ll also touch on the importance of comprehensive blood testing in assessing and maintaining neurological health, emphasizing the critical role of biomarkers such as HbA1c, iron status, vitamin D levels, homocysteine, and omega-3 index.

Also, don't miss out on my FREE E-book, “Mastering The Pause: The Guide to Menopause Mastery”! This is the FIRST and only research-driven guide that exposes the underlying triggers of hormonal symptoms and provides the guidance you need to restore balance and sail through this season of life. Download your copy at: https://bit.ly/3wr2i4q
 
Key Takeaways:
[00:04:26] From Couch Potato to Neuroscience and Performance Consulting
[00:10:52] Assessing and Tracking Brain Function Over Time
[00:14:14] Essential Blood Tests for Long-Term Health Monitoring
[00:19:42] Juggling Education, Business, and Patient Care
[00:26:41] Optimizing Brain Health Through Diverse Cognitive Activities
[00:29:58] The Importance of Arts and Physical Education in Development
[00:32:25] The Misuse of Biomedical Devices and Data Interpretation
[00:35:59] Debating the Impact of Wearables on Stress and Health
[00:37:44] Alcohol's Impact on Health and Brain Volume
[00:43:17] Optimizing Brain Health Requires Balanced Omega-3s and B Vitamins
 
Memorable Quotes:
“We've been told this story that you can't change the adult brain, which is just completely untrue. The way that we develop the brain in the first place is by trying things out. And that could be language skills, motor skills, social skills, and it's that effort and failure to learn new things that really drives and crafts the brain. But we stopped doing that as adults. So it's not that we can't do it, it's usually just that we don't do it.” -Dr. Tommy Wood 
 
“You don't need to do everything so you can kind of focus on something that you really enjoy, and it's beneficial to you because each of those are actually ticking multiple boxes at the same time. Just start with one of those broad skills that we know uses large, numerous parts of the brain and start there, hopefully something that you enjoy as well, because then you're more likely to stick with it.” -Dr. Tommy Wood 
 
About Dr. Tommy Wood, BM BCh, PhD:
Dr. Tommy Wood is a neuroscientist, elite-level professional nerd, and performance consultant to world-class athletes in a dozen sports. He is the author of the forthcoming book FUTURE PROOF YOUR BRAIN: Improve Focus and Cognition at Any Age (Harmony, 2026). He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington, where his laboratory focuses on brain health across the lifespan, including in babies born preterm, adults who experience brain trauma, and the confluence of factors that can affect long-term cognitive function and risk of dementia. Tommy has published dozens of scientific papers and lectured all over the world about brain health, metabolism, physical activity, and human performance. Alongside his career in medicine and research, Tommy has also been a performance consultant to professional athletes in multiple sports, including several Olympians and world champions, and helped to found the British Society for Lifestyle Medicine, the fastest-growing lifestyle medicine society in the worl

Is your relationship with alcohol affecting your well-being? Listen in as Katie Lain, Founder of Thrive Alcohol Recovery, shares her transformative journey from struggling with alcohol use disorder for nearly 10 years to discovering the Sinclair Method, which completely transformed her relationship with alcohol.
 Discover how the Sinclair Method offers a 70-80% success rate in helping individuals regain control over their drinking habits, and learn about the concept of extinction in alcohol addiction treatment.
 Join us as we challenge the stigma around alcohol use disorder, the societal pressures to drink, the challenges faced by individuals trying to abstain from alcohol, and explore a revolutionary approach to reclaiming control over your relationship with alcohol.
 Also, don't miss out on my FREE E-book, "A Woman's Guide to Estrogen Dominance," providing insights into managing health issues related to estrogen dominance during perimenopause. Download your copy at https://bit.ly/49ZUiWh.
 
Key Takeaways:
 [00:01:35] Drinking and its effects.
[00:04:13] Controlling alcohol consumption methods.
[00:09:37] Alcohol abuse in older adults.
[00:12:00] Overcoming alcoholism with medication.
[00:15:32] Alcohol's impact on the body.
[00:16:43] Pharmacological extinction through the Sinclair Method.
[00:21:20] The Sinclair Method for addiction.
[00:23:19] Naltrexone for alcohol use disorder.
[00:26:25] Alcohol treatment industry insights.
[00:30:29] Alcohol deprivation effect.
[00:33:34] Alcohol use disorder stigma.
[00:35:33] Slippery slope of increased drinking.
[00:39:43] Alcohol-free but not free.
[00:42:07] Alcohol addiction development insights.
[00:43:34] Addiction and family history.
[00:48:49] Alcohol craving and brain rewiring.
[00:49:10] Alcohol consumption and breast cancer.



Memorable Quotes:
 "Not realizing that by repeatedly drinking and also drinking to excess, I was changing my brain and causing this addiction to really set into my brain. And so that's really something that I think is empowering to know that when we have an addiction, it's kind of hijacked our brain. And when we go on the Sinclair Method, it reverses that." – Katie Lain
 "My perspective is what doctors don't understand is the craving issue. Because logically, yes, abstinence is probably the safest. And it makes the most sense. It's the easiest to measure. But what I feel like was completely not talked about and ignored in my years of struggle is that mental preoccupation with drinking and the thinking about it." – Katie Lain



Links Mentioned:
FREE E-Book “A Woman's Guide to Estrogen Dominance”: https://bit.ly/49ZUiWh
 
Connect with Katie Lain:
Website: https://www.thrivealcoholrecovery.com/
Instagram: https://www.instagram.com/embody_daily
 
Connect with Betty Murray:
Living Well Dallas Website: https://www.livingwelldallas.com/
Hormone Reset Website: https://hormonereset.net/
Betty Murray Website: https://www.bettymurray.com/
Facebook: https://www.facebook.com/BettyAMurrayCN/
Instagram: https://www.instagram.com/bettymurray_phd/
 

Ever wondered why sugar seems to have a sneaky grip on our well-being? Today, I'm diving deep into the link between sugar intake and menopause. Discover how this seemingly innocent ingredient can heighten hot flashes, mood swings, and weight concerns during this transformative phase.
 
Let’s uncover the impact of sugar on hormone imbalances, metabolic shifts, and overall vitality during menopause. From untangling insulin resistance's role to understanding the ripple effects of chronic inflammation, you'll gain valuable insights into how sugar can amplify menopausal challenges.
 
Ready to take charge? Tune in as I share practical strategies to bid farewell to sugar cravings and embrace a nourishing diet for your menopause journey. From revamping your plate with nutrient-rich choices to decoding sugar's impact on mood and energy, this episode equips you with the tools to navigate menopause with confidence and grace.
 
And don't forget to grab your FREE copy of "Mastering the Pause: The Guide to Menopause Mastery." It's your personalized roadmap to reclaiming balance and vitality during this transformative time. Download your guide at guide.hormoneshelp.com and step into a healthier, harmonious you.



Key Takeaways:
[00:01:29] Breaking up with sugar.
[00:05:06] Sugar's impact on neurotransmitters.
[00:09:42] Sugar and inflammation in menopause.
[00:13:48] Sugar's role in modern diets. 
[00:16:50] Sugar consumption through generations.
[00:18:27] Sugar as a hidden preservative.
[00:22:50] Healthy plate portion guide.
[00:26:52] Reducing disease risk by cutting sugar.



Memorable Quotes:
"When you stop eating sugar, you're going to go through an opiate withdrawal that is going to last a couple of days, but then you're going to feel better, right? Energy comes up, the first couple of days you might feel grouchy and moody, but as you come off of all that sugar, you're going to feel so much better." – Betty Murray
 
"Make the decision to break up with sugar because it's like a bad boyfriend that shows up, gaslights you, and then leaves every night, leaves you crying on the couch. You no longer want sugar in your life." – Betty Murray



Links Mentioned:
FREE E-Book “Mastering The Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/
 
 
Connect with Betty Murray:
Living Well Dallas Website: https://www.livingwelldallas.com/
Hormone Reset Website: https://hormonereset.net/
Betty Murray Website: https://www.bettymurray.com/
Facebook: https://www.facebook.com/BettyAMurrayCN/
Instagram: https://www.instagram.com/bettymurray_phd/
 

Is your body speaking a new language since menopause? Dive into the often-overlooked topic of joint pain with me on Menopause Mastery. In this episode, we uncover how hormonal changes during menopause can trigger inflammation, joint pain, and tendon issues. Learn about the impact of estrogen and progesterone on musculoskeletal health and discover strategies to preserve muscle mass and reduce joint pain.
 
Tune in to understand the underlying causes of menopausal joint pain and gain practical tips on managing and alleviating these symptoms. From tailored exercises to dietary adjustments and the potential benefits of hormone replacement therapy, I cover everything you need to know. If you or someone you know is dealing with joint pain during menopause, don't miss out on this episode!
 
Don't miss out on valuable insights and solutions. Download my FREE E-book, "Mastering The Pause: The Guide to Menopause Mastery," for a roadmap to reclaiming balance and vitality during the menopause transition. Get your copy at https://guide.hormoneshelp.com/.



Key Takeaways:
[00:01:29] Joint pain and menopause.
[00:05:32] Inflammatory pathways and joint pain.
[00:09:25] Excessive physical activity causing joint pain.
[00:12:25] Menopause and tendon inflammation.
[00:14:24] Menopause and musculoskeletal pain.
[00:19:10] Women and osteoarthritis risks.
[00:22:20] Hormone replacement benefits.
[00:27:18] Hormone replacement and health.
[00:29:05] Menopause joint and tendon pain.



Memorable Quotes:
"We have a lot of pain medications that go in and sort of stop those inflammatory pathways. But the problem with stopping something is it's kind of like damming a stream way upstream. When you do that, you're going to have downstream effects. So, in a lot of cases, what we want is for those streams to be modulated. We want to make sure that they do the right thing, but they're not overly expressing themselves." – Betty Murray
 
"The lack of symptoms doesn't mean that there's not a problem. And that the simple fact is when we lose our hormones, we go through a significant period of change. Our brain changes, our bones change, our muscle changes, every part of our body changes because every single cell except for red blood cell and a cell in the brain have receptors for hormones, particularly estrogen." – Betty Murray



Links Mentioned:
FREE E-Book “Mastering The Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/
Contact Betty Murray: https://www.bettymurray.com/contact-us/
 
 
Connect with Betty Murray:
Living Well Dallas Website: https://www.livingwelldallas.com/
Hormone Reset Website: https://hormonereset.net/
Betty Murray Website: https://www.bettymurray.com/
Facebook: https://www.facebook.com/BettyAMurrayCN/
Instagram: https://www.instagram.com/bettymurray_phd/

Menopause isn't just a phase; it's a journey that reshapes women's lives. Dive into articles from the Lancet with me that discuss empowering women through the menopause transition. Discover how this transition impacts women's health, including early menopause, mental well-being, and navigating menopause after cancer.
 
In today's episode, I discuss the crucial need for self-advocacy in healthcare. Learn about comprehensive care strategies for cancer survivors entering menopause and the empowering model for managing this transformative phase. Gain insights, personal stories, and practical tips to navigate menopause with confidence and grace.
 
Ready to master menopause? Don't miss out on my FREE E-book, "Mastering The Pause: The Guide to Menopause Mastery." Download your roadmap to reclaiming balance and vitality during this transformative phase at https://guide.hormoneshelp.com/.



Key Takeaways:
[00:01:29] Menopausal statistics.
[00:02:22] The Lancet articles and personal story.
[00:05:31] Menopause medication challenges.
[00:10:19] Impact of menopause in workspace.
[00:11:13] Menopause and Hormone Replacement Therapy.
[00:17:16] Ovarian health and infertility issues.
[00:20:47] Menopause and mental health.
[00:22:25] Menopause after cancer treatment.
[00:28:14] The impact of estrogen loss.
[00:31:45] Empowering women through menopause.
[00:35:36] Women's empowerment in healthcare.
[00:36:41] Empowerment through health management.



Memorable Quotes:
"We should always have a shared decision-making. Medicine is not a totalitarian experience. It is not a dictatorship. The person with the most decision-making is the person's body, the person who's living in it. And so, the simple fact is if you're in an environment where your doctor is acting as a dictator, they should be fired because it is a shared decision-making, you working as a partner with your physician." – Betty Murray
 
"We outnumber men in this age space. We also have more disposable income, and we have more capacity to make change. We make 87% of buying decisions in the home. So, the reality is, ladies, you are powerful. And you can demand what you expect." – Betty Murray



Links Mentioned:
FREE E-Book “Mastering The Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/
 
 
Connect with Betty Murray:
Living Well Dallas Website: https://www.livingwelldallas.com/
Hormone Reset Website: https://hormonereset.net/
Betty Murray Website: https://www.bettymurray.com/
Facebook: https://www.facebook.com/BettyAMurrayCN/
Instagram: https://www.instagram.com/bettymurray_phd/
 

Are seed oils and saturated fats damaging to your health? Dive deep into the ongoing debate with me on this episode of Menopause Mastery. Discover the impact of these fats on your well-being and longevity, as I navigate through the latest research and real-world implications.
 
In today's insightful discussion, I shed light on the quality of fats used in cooking, drawing from in vitro studies and human trials. Learn about the differences between seed oils like corn oil and canola oil versus healthier alternatives such as olive oil and avocado oil. Discover practical recommendations for balancing fat intake and optimizing your dietary choices for better health.
 
Tune in to gain insights into making informed decisions about your dietary fat intake, learn how to optimize your health through balanced fat consumption, and take the first step towards a healthier lifestyle.
 
Feeling off-balance? Take control of your health journey with my FREE Hormone Quiz. Uncover your personalized hormone profile and receive a detailed report with actionable insights. Visit https://bit.ly/3wNJOec to start your journey towards hormonal balance today.



Key Takeaways:
[00:01:09] Seed oils vs. saturated fats.
[00:07:02] Seed oils and inflammation.
[00:11:29] Seed oils processing differences.
[00:14:32] Seed oils and storage conditions.
[00:17:22] Therapeutic effects of seed oils.
[00:19:30] Monounsaturated fats and health benefits.
[00:24:09] Saturated fats and quality.
[00:28:25] Seed oils and their benefits.
[00:30:54] Exceptional life on our terms.



Memorable Quotes:
"Well, again, our lovely American food processing and the crap we send out across the world is designed to have a shelf life for eternity. And so, when they expose it to high heat and refine it and try and deodorize it and create stability, they're actually making the product more damaging by removing things like antioxidants and phytosterols." – Betty Murray
 
"When you look at the studies looking at human studies, you also want to know where did that saturated fat come from. There is a big difference in fat composition between a piece of beef that the animal was grass-raised and grass-finished." – Betty Murray



Links Mentioned:
FREE Hormone Quiz: https://bit.ly/3wNJOec
 
 
Connect with Betty Murray:
Living Well Dallas Website: https://www.livingwelldallas.com/
Hormone Reset Website: https://hormonereset.net/
Betty Murray Website: https://www.bettymurray.com/
Facebook: https://www.facebook.com/BettyAMurrayCN/
Instagram: https://www.instagram.com/bettymurray_phd/