Welcome to Menopause Mastery with Dr. Betty Murray. This show is for women in the second season of life, the season of menopause, who are ready for more: health - vitality - passion - and purpose!
Join host, Dr. Betty Murray (part geek, part magician, and your new medical bestie with a dash of sass), as she takes complex science and makes it easier to integrate into daily life. Nutrition, hormones, functional medicine, and a wellness lifestyle are only the tip of the conversation. Join the journey to uncover your deepest desires, harness your physical and mental health, and peel back the layers to know exactly what you want out of life.
Let's make this season the best ever!
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Doing everything right but still can't lose weight? It's not your willpower, it's deeper. In this episode of Menopause Mastery, weight loss expert Jennifer Powter breaks down the real reasons behind midlife weight struggles and how to finally fix them.
About this weeks guest: Jennifer Powter is the Founder of SMART Weight Loss and the creator of the SMART Method for Women Over 40, helping successful women with imperfect lives look and feel amazing from the inside out. She has a Master's degree in Science, is a Clinical Exercise Physiologist, and a double-certified Health and Life Coach. Jennifer is the author of two best-selling books that are changing women's lives as they learn how to overcome self-sabotage, break free from the yo-yo diet cycle, and finally find freedom with both food and their body by releasing 20 pounds or more in a sane, sustainable, and healthy way.
Feeling Tired No Matter What You Eat? This Might Be Why
Season 2 · Episode 190
Monday, November 3, 2025 • Duration 04:06
Feeling drained despite eating well? Many women in perimenopause and menopause struggle with fatigue, brain fog, and hormone imbalance, even when "doing everything right." The culprit might be hidden hunger: silent mineral deficiencies leaving your cells undernourished.
In this episode, I sit down with Caroline Alan, co-founder of BEAM Minerals, to explore how minerals form the foundation of true wellness. Caroline shares her journey through autoimmune challenges and adrenal burnout, and how restoring her mineral balance transformed her health.
Together, we cover:
● How mineral deficiency drives fatigue, inflammation, and hormone imbalance
● How fulvic & humic acids support detox, hydration, and cellular repair
● The link between depleted soil, micronutrient loss, and modern health challenges
● Why proper mineral absorption is more important than just taking supplements
Your body has incredible power to heal when truly nourished.
Perimenopause Symptoms No One Talks About | Hormones, Mental Health & Tips
Season 2 · Episode 182
Wednesday, October 1, 2025 • Duration 48:37
Perimenopause isn't just about hot flashes: it's a revolution for your body, brain, and future health. In this episode, Dr. Betty Murray sits down with Dr. Mariza Snyder to reveal the truth about perimenopause and menopause. Together, they unpack myths about symptoms, explore the role of estrogen and testosterone in mood, motivation, memory, and energy, and discuss the major brain-related changes women experience.
If you've been struggling with brain fog, low energy, sleep issues, metabolic shifts, or unexpected changes like hot flashes, night sweats, or low libido, this conversation will give you the science, strategies, and empowerment you need. We share personal, real-life perimenopause experiences and practical tips to help you thrive through this stage. Because women can not only survive perimenopause, they can thrive through it.
Want to discover tools to future-proof your health? THIS is the podcast to learn how to protect your brain, balance your hormones, and step into your strongest, healthiest self.
What You'll Learn in This Episode:
● Why perimenopause is more than just symptoms
● The hidden role of hormones in energy, motivation, and cognition
● How perimenopause impacts metabolism: insulin resistance, fat redistribution, fat storage, and muscle loss
● Simple daily habits to protect your brain and body long-term
● Why sleep is your #1 health tool during this stage
● How to embrace perimenopause as a chance to reinvent yourself
● Plus: Dr. Mariza's favorite blood sugar and energy hacks
Perimenopause isn't the beginning of the end. It's your chance to shape the second half of your life.
Sleep Science Unlocked: How to Master Your Rest
Season 2 · Episode 96
Wednesday, September 18, 2024 • Duration 44:18
As we get older, it's not just our schedules that keep us up at night—our bodies have a way of making sleep harder to come by, especially during menopause. Today, I'm talking with Dr. Dan Gartenberg, better known as Dr. Snooze and the Founder of SleepSpace, about all things sleep. He's got some fascinating perspectives on why sleep becomes such a challenge as we age and, more importantly, what we can do about it. From at-home sleep tests to practical tips like cooling your body down and creating the perfect sleep environment, we're covering it all.
Dr. Snooze doesn't just talk theory— he's been fully immersed in sleep research and has found some surprisingly simple solutions that can make a huge difference. We're chatting about how sleep apnea shows up differently in women, the real impact of sleep medications, and why hormone changes can leave us tossing and turning. If you've been having trouble getting a good night's sleep, this episode is full of tips and tricks to help you feel refreshed and more like your old self again.
Oh, and before you go, if you've been feeling a little "off" lately, your hormones might be trying to tell you something. I've got a FREE Quiz you can take to find out what's really going on and get a personalized report—just head over to https://bit.ly/3wNJOec. And if you're navigating menopause and looking for real, practical tips, don't forget to grab my FREE E-book, Mastering the Pause, at guide.hormoneshelp.com—it's full of natural strategies to help you feel more balanced.
Key Takeaways:
[03:23] PhD in applied psychology, fatigue prevention research.
[07:59] Women may be underdiagnosed with upper airway resistance.
[12:15] Many patients report restless sleep and arousal.
[15:02] Hormonal and anatomical factors affecting women's sleep.
How to Upgrade Your Vision with Claudia Muehlenweg
Season 2 · Episode 95
Wednesday, September 11, 2024 • Duration 44:28
If you're ready to upgrade your vision, you'll want to hear what Holistic Vision Coach Claudia Muehlenweg has to share. In this episode, Claudia reveals how menopausal women can naturally improve their eyesight without relying on glasses or contacts. She explains how simple habits like blinking, natural sunlight, and using your peripheral vision can boost your eye health and shares screen-time strategies to protect your vision in a tech-heavy world. Her personal story of overcoming childhood vision challenges is inspiring and shows the powerful connection between mental, emotional, and physical vision health.
Claudia breaks down the key elements you need to know if you're worried about eye strain, screen exposure, or age-related vision changes. With over 20 years of experience helping people see clearly without corrective lenses, she's packed this episode with actionable tips. From understanding the role of screen use to the importance of peripheral vision, this episode equips you with practical tools to reduce dependency on glasses and sharpen your sight naturally.
Don't forget to take my FREE Hormone Quiz if you've been feeling off. Discover what's really going on with your hormones and get a personalized report—visit https://bit.ly/3wNJOec. Plus, grab my FREE E-book, A Woman's Guide to Kick-Ass Sleep, to uncover the secrets to sound sleep after 40 at https://bit.ly/4cblYcT. Your best sleep and vision await!
Key Takeaways:
[05:23] Not wearing glasses improved Claudia's vision strength.
[07:02] Presbyopia causes near vision decline in the forties.
[10:39] Monovision: one eye for distance, one for near.
[14:26] Astigmatism is linked to postural habits and computers.
[17:59] Vision can improve unexpectedly in natural environments.
How to Combat Stress & Exhaustion with Dr. Tricia Pingel
Season 2 · Episode 94
Wednesday, September 4, 2024 • Duration 50:49
Are you feeling overwhelmed and exhausted? Discover how to break free from stress and exhaustion with expert advice from Dr. Tricia Pingel, renowned as the Adrenal Whisperer. In this episode, Dr. Tricia reveals practical strategies for managing stress, balancing hormones, and reclaiming your vitality during menopause. Learn how the imbalance between your nervous systems impacts your health and explore actionable tips for a more balanced life.
Dr. Tricia dives into the effects of stress on your body and how it can lead to serious health issues, including diabetes and heart disease. She shares insights on nourishing your body, choosing the right supplements, and the power of mindfulness and genuine human connections. This episode offers both professional guidance and personal stories to help you thrive during menopause.
Don't miss out on transforming your health! Take my FREE Hormone Quiz to pinpoint your hormonal imbalances and get a personalized report. Plus, grab your FREE E-book, "Mastering the Pause: The Guide to Menopause Mastery," to navigate your menopausal journey with confidence. Start feeling like yourself again—visit https://bit.ly/3wNJOec for the quiz and download your guide at guide.hormoneshelp.com.
Key Takeaways:
[03:51] Being mindful of cortisol's impact on health.
[09:20] Inattention to details caused by stress and adaptation.
[16:17] Technology connects and disconnects, impacting nervous systems.
[17:38] In-person interaction and community are important.
[21:54] Minerals and nutrition are crucial for balanced health.
[23:47] Identifying top medications linked to cortisol impact.
Hormonal Harmony: How Inositol Transforms Menopausal Wellness
Season 2 · Episode 93
Wednesday, August 28, 2024 • Duration 46:08
Think about reclaiming your hormonal balance with a simple addition to your wellness routine—inositol. Dr. Herman Weiss, a renowned OBGYN and expert in hormonal health, shares his insights on how this powerful supplement, combined with targeted nutrition and exercise, can transform your menopausal journey. Learn how specific diet choices, strength training, and even Pilates play a pivotal role in managing not just menopause but also PCOS symptoms, making this episode a must-listen for those seeking natural ways to enhance their well-being.
Dr. Herman breaks down the connection between gut health and hormone metabolism, revealing how a balanced microbiome is key to maintaining metabolic harmony. With over two decades of experience, he discusses the often-overlooked issue of insulin resistance in women, especially those with PCOS, and how it impacts overall health. His practical advice and cutting-edge research provide a clear path for those struggling with hormonal imbalances to take control of their health through informed, holistic choices.
If you're ready to start working on your hormones naturally, don't miss out on the chance to receive 10% off your order. Visit metabolicblueprint.com/pod10 and take the first step towards balancing your hormones today.
Key Takeaways:
[05:02] Many women are unaware of shifting healthcare dynamics.
[08:54] Addresses weight issues and recommendations for post-meal exercise.
[11:47] Advocating for patient-centered care and holistic interventions.
[13:23] Insulin regulates glucose levels to protect the body.
[18:04] PCOS, hormones, health risks, and women's concerns.
[22:37] Eating broccoli and curbing insulin response.
[25:18] Emphasizes the importance of lifelong medical care.
How to Support Menopause Naturally
Season 2 · Episode 92
Wednesday, August 21, 2024 • Duration 29:29
When menopause symptoms start creeping in, you don't have to suffer in silence—there are natural remedies that can bring relief and balance. Today's episode dives deep into herbal solutions like black cohosh, dong kuai, wild yam, red clover, vitex, and sage, exploring how they can alleviate hot flashes, mood swings, night sweats, and more.
Discover the powerful benefits of balancing your hormones naturally and learn about specific products designed to support you during this transition. Plus, I'll share exclusive insights on products like Menobalance Mastery and Progest Mastery for effectively managing symptoms. Don't miss out on this episode that could make your journey through menopause smoother.
For those looking to master their menopause journey, download my FREE E-book, Mastering the Pause: The Guide to Menopause Mastery at guide.hormoneshelp.com, and gain practical, natural strategies to regain control of your well-being. If you're ready to start balancing your hormones now, visit metabolicblueprint.com/pod10 for a 10% discount on your order. Your body deserves the best, and I'm here to help you achieve it naturally.
Key Takeaways:
[06:29] Black cohosh helps reduce menopause symptoms.
[09:04] Black cohosh and dong kuai aid menopause.
[13:26] Red clover & rheumania are used for menopause symptom relief.
[14:35] Vitex stimulates cells and balances hormones naturally.
[20:00] Using estrogen in skincare for anti-aging effects.
[23:46] Product for menopause transition, non-prescription alternatives.
[25:52] Explore products, take quizzes, and embrace menopause.
Top Supplements for Perimenopause
Season 2 · Episode 91
Wednesday, August 14, 2024 • Duration 34:05
Struggling with perimenopausal symptoms like weight gain, irritability, and sleep issues? You're not alone, and understanding how your body processes estrogen could be the key to finding balance. In today's episode, I dive into the science of estrogen metabolism and reveal the nutrients that can help manage those wild hormonal fluctuations. From exploring the three main estrogen metabolism pathways to the impact of genetics, get ready to learn the steps to take control of your hormonal health.
Discover the power of star ingredients like broccoli seed extract, flax lignans, calcium d-glucarate, and DIM. These nutrients, found in supplements like Estro Balance Mastery, play a crucial role in modulating estrogen production, aiding detoxification, and supporting gut health. I also touch on the importance of stress management and natural progesterone support as vital components of a balanced approach before considering hormone replacement therapy.
If you're ready to tackle perimenopausal symptoms with science-backed solutions, this episode is for you! Don't miss out on practical tips to balance your hormones and feel your best. Plus, take my FREE Hormone Quiz at https://bit.ly/3wNJOec to discover your personalized hormone imbalance and get a free report. And if you're eager to start working on your hormones naturally, visit metabolicblueprint.com/pod10 for a 10% discount on your order!
Key Takeaways:
[03:15] Perimenopause symptoms vary, lasting 8-16 years.
[07:19] Perimenopause weight gain analysis.
[12:48] Hops, citrus bioflavonoids, and nutrients help reduce estrogen.
[16:06] Hormone imbalance explained.
[18:12] Calcium d-glucarate supports estrogen disposal in the gut.
Tools for Managing Stress and Anxiety with Dr. Betty Murray
Season 2 · Episode 90
Wednesday, August 7, 2024 • Duration 35:44
As women, especially during perimenopause and menopause, stress can really do a number on our hormones. But the good news is, mother nature has provided us with some incredible tools to help mitigate the effects.
Today, we uncover how adaptogenic herbs like Ashwagandha, Rhodiola, and Ginseng, along with key nutrients such as B5, can help balance your cortisol levels and manage stress. Discover how these natural remedies support your adrenal function and provide a holistic approach to hormone harmony.
I'll also share insights into how prolonged stress can mimic starvation in our bodies, leading to weight gain and insulin resistance if left unchecked. But don't worry, I'll cover simple strategies you can implement to keep your blood sugar stable and your energy levels humming.
Don't miss out on this informative and empowering episode that equips you with tools to stress less and feel your best.
And if you're feeling off, take my FREE Quiz to discover if your hormones might be out of whack. Visit https://bit.ly/3wNJOec to uncover what's really going on and get your personalized hormone imbalance report today!
Plus, enjoy a 10% discount on the products discussed on today's show to for natural solutions at metabolicblueprint.com/pod10.
Key Takeaways:
[03:31] Modern lifestyle stress leads to high cortisol levels.
[09:06] Monitoring cortisol levels to assess adrenal function.
[12:43] Body system unity, hormone imbalances, supplements use.
[16:35] Adaptogens aid in stress regulation and modulation.
[17:46] Study suggests Rhodiola ginseng reduces cortisol levels.
[28:21] Core and limb temperature difference aids sleep.
[33:13] Using Westper patches and Oximeter for sleep apnea.
[35:00] Consider using this device for sleep improvement.
[38:37] Alcohol and Ambien disrupt sleep; consult a doctor.
Memorable Quotes:
"There's probably a huge underdiagnosed population of women that are in perfectly good shape, but because of the anatomy of their airway, and it's like a smaller physique, oftentimes they have these dips of around 2%, which is technically not a hypopnea, but it's upper airway resistance. And so possible symptoms include snoring, being overweight is a factor." — Dr. Dan Gartenberg
"You're basically getting this misaligned zeitgeber, which is the nerdy sleep scientist's way of saying your environmental cues are messing with your biological cues, and that's why you're not sleeping well. So that's the picture of how technology has hurt us. But I know I'm 100% confident, and I have some data to show that we can use sound, light, and temperature to optimize every human sleep every single night." — Dr. Dan Gartenberg
[39:17] Relieve dry eyes with a palming relaxation technique.
[42:50] Holistic vision coach with wellness guides online.
Memorable Quotes:
"People do not think about their peripheral vision. I said it's just basically more. The word for visual acuity means how sharp you see, right? 2020 or whatever. But there's so much more in vision. There's the peripheral vision, the binocular vision, how the eyes work together, the night vision, the color vision, all these things have to work together to give you optimal vision." — Claudia Muehlenweg
"When you go on your next walk, notice when you go up, it seems like the room goes down. Obviously, you are the one moving, but it's that sensation that everything is always fluid and moving. And that might initially be when you're staring, when you're used to that strain with the glasses that might feel very unsettling. But the more you can relax into that, the better your vision will get." — Claudia Muehlenweg
[29:31] Conscious change in mindset transforms therapeutic massage.
[30:33] Intention, presence, and self-care in daily life.
[35:37] Prioritizing self-awareness over rushing, scolding behavior.
[38:16] Reduce stress: be present, and engage in community.
[41:45] Nutrient-dense food is key for health.
[44:40] Address the root causes of insomnia before treatments.
[46:32] Proper supplements are essential for personalized body repair.
Memorable Quotes:
"At some point you just realize, wait a minute, there is something here that we're not paying attention to, and that is the impact of the hormone cortisol on the rest of our body — on our digestion, on our blood sugar management, our energy production, our sleep, our mood, our hormones — and how these external stressors in our life that we just power through ultimately cause stress inside our body and we end up just stuck in it and it takes us down." — Dr. Tricia Pingel
"One of the biggest stressors that I find that most people don't pay any attention to is this little cell phone thing that we carry around in our pocket all day long, and it beeps and it buzzes." — Dr. Tricia Pingel
[39:11] Prevention over treatment; habits to improve health.
[44:23] Persist in goals and good habits for longevity.
Memorable Quotes:
"One of the roots, the causes of PCOS is insulin resistance, and the spike in the insulin causes the spike in the LH and the LH worsening the insulin resistance and the weight, and she doesn't ovulate. So what you have to do is, after you eat, ten to 20 minutes in the hour after you eat, do some sort of activity, not a full cardio or strength, anything, whether it be bodyweight, squats, lunges." – Dr. Herman Weiss
"Continue in that goal and continue in that direction and don't get discouraged with setbacks and don't get discouraged with not say, failures, but everything is temporary. Change that mindset. Make good habits, because that's what's going to carry you." – Dr. Herman Weiss
"So that's one of the areas that we don't talk about enough. But vaginal dryness, painful sex, or what's called genital urinary symptoms of menopause or syndrome of menopause are very serious issues, not only from an intimacy standpoint but from a chronic UTI standpoint." – Betty Murray
"I wanted to make sure that we had a combination of nutritional supplements that allowed, you know, my clients, my community to have products that could help the transition and beyond all the way through menopause and post-menopause, so they can feel better, but they don't necessarily have to be on prescriptions." – Betty Murray
[26:33] Replace progesterone, high/therapeutic doses through therapy.
[30:12] Manage stress and balance hormones for perimenopause.
[31:16] Ways to improve perimenopausal symptoms and hormones.
Memorable Quotes:
"One of the things that the research is pretty clear on is it's not just about the hormones you make. It's about how you excrete and get rid of your hormones because we also have environmental chemicals that mimic hormones in the body. So they basically come in and disrupt your own hormones. So we've got a lot of hormone activity that may or may not be ours. And depending on how we're wired genetically, we might be good at clearing those things out, or we may not be as good." – Betty Murray
"I don't think everybody on the planet has to be on hormones, but I do think most women are candidates for hormones, and it's worthy of exploration if you've done everything naturally and it's still not working." – Betty Murray
[22:30] Rilora and magnolia bark reduce cortisol and calm stress.
[26:31] Poor dietary habits and stress impact blood sugar.
[29:06] Berberine enhances glycemic control and insulin sensitivity.
[33:34] Key ingredients for blood sugar control product.
[34:12] Adrenal health, nutrients, and balanced energy advice.
Memorable Quotes:
"Your adrenal function, your stress response, is one of the primary important hormonal responses of the body. And I always say that our response to stress is really our body's survival mechanism." – Betty Murray
"When your blood sugar is all over the place, it drives cortisol up, which makes you insulin resistant, which makes you break down more muscle, which makes you more likely to store fat, and it's also going to result in less high-quality energy. Your brain is going to feel it because your brain is one of your primary users of glucose." – Betty Murray
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