Archive | Podcast

709: GLP-1 Medications, Gut Health, and Food as Medicine: A Smarter, Personalized Approach for Women in Midlife with Ashley Koff

January 6, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Ready for a judgment-free conversation about GLP-1 agonists and what they can truly offer midlife women seeking better energy, metabolic health, and longevity?

In this podcast, hormone and nutrition expert Ashley Koff joins me to break down the noise and misinformation around GLP-1s, reframing them as one possible tool—not a magic fix—within a much bigger picture of whole-body health.

Ashley shares how to advocate for yourself as an empowered patient, ask better questions, and partner more effectively with your healthcare provider with confidence.

We also dive into why nutrition and lifestyle are essential foundations for optimizing hormones, whether you’re using GLP-1s or not. Most importantly, we emphasize listening to your body and making informed choices that support long-term vitality.

If you’re curious about GLP-1s and want clear, compassionate guidance for midlife health, this is a must-listen episode!

Ashley Koff, RD

Ashley Koff is the founder of The Better Nutrition Program (BNP), the Nutrition Course Director for UC Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.” She’s also the author of the upcoming book, Your Best Shot. As a practitioner for over 25 years, Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s Global Nutrition Ambassador.

IN THIS EPISODE

Ashley’s personal experience with GLP-1s and their success
Addressing the judgment around GLP-1 usage in society
Overcoming the hurdles regarding accessibility to GLP-1s
Looking at trends in current women’s health and in children
How to reset certain hormones naturally for optimal performance
How to cut through the conflicting nutrition advice in the media
Why hormones like GLP-1s need to be a part of the midlife conversation
About Ashley’s new book and The Better Nutrition Program!

QUOTES

“That means your weight-health hormones are going to be impacted. And let’s look at this whole thing systemically– I think there’s a lot of ways we can go in this, but one of the things I’m very concerned about is the way that people are being judged.”

“I think in that way the biggest answer I would have for you is for us to stop blaming the medication for working the way the medication is supposed to work. And this is where I think the physician and dietician collaboration, comes in and says, actually, these are all the things that we need to experiment with or we need to explore, investigate if this is what your outcome is on the medication.”

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

Ashley’s Book: Your Best Shot

GLP-1 Optimization Assessment

The Better Nutrition Program Website

Ashley on Instagram

RELATED EPISODES

#621: The Truth About Metabolic Health, Hormones and GLP-1s with Tyna Moore

#647: Hormone Optimization Therapy (HOT) Isn’t Your Mom’s HRT + It’s One Of The Best Strategies For Longevity with Dr. Amy Killen

#605: Breaking the HRT Confusion: The Truth Behind Hormone Replacement Therapy for Perimenopausal Women with Karen Martel

656: The Dangers Of NOT Prescribing Bioidentical HRT + Migraines, Testosterone and Mitigating Inflammation with Dr. Louise Newson

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

708: Calories Aren’t the Problem: What Midlife Women Really Need to Know About Fat Loss with Brian Keane

January 1, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Perimenopause and menopause can feel like a time of massive change.

Because it IS!

And with physical and hormonal changes comes the need for a big upgrade to your exercise and wellness routine.

That’s why I’ve brought expert Brian Keane onto the podcast to offer insight on optimally evolving your healthy habits to move with you through this wonderful season of life.

We dive into why restriction or an all-or-nothing approach to exercise can completely backfire in perimenopause and what to focus on instead for strength, energy, and longevity.

Brian also shares the most overlooked opportunities for building sustainable, effective wellness habits in midlife.

If you’re ready to lean into this powerful season of life with confidence (and less frustration), this episode is for you! Tune in now.

Brian Keane

Brian Keane is a 3x bestselling author, certified strength and conditioning coach, sports nutritionist, and the host of the top podcast, The Brian Keane Podcast. Brian has been a featured speaker at prominent wellness events, and was a Keynote speaker at Google HQ for their 2018 wellness event. Outside of business, he’s completed some of the world’s most grueling feats, including six consecutive marathons through the Sahara Desert, a 230km trek through the Arctic, and multiple ultra-marathons—highlighted by a 100-mile race through the desert in Nevada.

IN THIS EPISODE

Why your nutrition and exercise routine must change in midlife
Adjusting your mindset for optimal strength and resilience
Top strength and exercise recommendations for midlife women
The benefit of consistency in fitness vs. an all-or-nothing approach
Some of the most overlooked opportunities for healthier fitness and nutrition habits in midlife
Non-negotiable force-multipliers for a healthier you
Why sleep is the best thing you can do for your health
Debunking certain health and wellness myths seen in the media

QUOTES

“You don’t judge a tree for its leaves falling off in autumn– don’t judge yourself for moving into a new season of life.”

“We can sometimes fail to see that the small things make a massive difference, whereas in other areas of life, you will do small things with your partner, with your son, with your daughter, and you know that they compound– putting them to bed, reading the story, having that time, you know that these small little things add up to building up that relationship and making it stronger. But with exercise, it’s very easy to take an all or nothing approach.”

RESOURCES MENTIONED

My Newest Book: The Perimenopause Revolution

Connect with Brian HERE!

Brian on TikTok

Brian on Instagram

Brian on Facebook

Brian Keane Fitness on YouTube

RELATED EPISODES

#546: How to Stay Lean, Energized and Strong By Working With Your Physiology, Not Against It with Dr. Stacy Sims

684: The 5-Minute Workout That Boosts Metabolism, Energy & Reverses Aging with Ulrich Dempfle

657: How to Prevent, Manage, and Even Reverse Osteoporosis Naturally: The Hormone-Bone Health Connection Every Woman Needs to Know with Dr. Doug Lucas

#616: Jump-Start Your Metabolism and Put Your Body into a Thermogenic Fat-Burning State with Stu Schaefer

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

707: Before You Plan 2026, Ask Yourself This: 12 End-of-Year Questions to Realign Your Energy, Goals, and Hormones

December 30, 2025 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

At the end of a busy year, you’re probably feeling like you’ve been running on empty while pouring into everyone else.

So in this reflective episode, I invite you to pause and look back on 2025 with honesty and compassion for yourself.

Together, we address the exhaustion so many midlife women are carrying and create space for a much-needed reset after a full and demanding year.

You’ll be guided through what truly worked in 2025, what you’re ready to release, and what you want to consciously carry forward as you turn the page.

With a focus on discernment, alignment, and intention—hallmarks of the perimenopausal journey—this episode offers 12 powerful reflection questions to help you find clarity on all you’ve gone through this year.

Tune in to honor how far you’ve come and step into 2026 with renewed confidence and purpose!

IN THIS EPISODE

Taking what I’ve learned in 2025 into the new year
Discovering what you want to call on in 2026
The benefits of taking time for reflection activities
How to make the most of a dedicated reflection time
My 12 end-of-year reflection questions for your 2025
Highlighting what you would like to see more of in 2026

QUOTES

“I feel like this is the season of slowing down or at least becoming a bit more discerning about what we’re saying yes to and what we’re saying no to.”

“I want to invite you into an end-of-year reflection practice, not the kind that’s overwhelming or guilt-inducing. Just real simple questions that help us reconnect with what worked, what didn’t, and who we want to be, and who we need to be in the next year to come because without reflection, we are destined to repeat.”

“May 2026 be your most vibrant, energized, and aligned year yet– may you get all the wins, or at least one, right? Give me the wins!”

RESOURCES MENTIONED

My Newest Book: The Perimenopause Revolution

Join me on Instagram!

Use code ENERGIZED and get $100 on your first CAROL Bike order

RELATED EPISODES

#614: Thoughtful Reflection Questions to Set the Stage for Your Best Year with Dr. Mariza

#625: Effective Tools to Calm Stress Deregulation and Create Peace in the Chaos with Katie Wells

699: Managing Anxiety and Identity in Midlife + Why You Need Community More Than Supplements with Rosie Acosta

697: Hold Nothing: How to Find Stillness, Strength, and Soulful Connection Through Life’s Transitions with Elena Brower

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

706: Tired of Being Tired? Reset Your Energy with These 5 Holiday Survival Tips

December 25, 2025 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Feeling totally drained amidst the holiday chaos?

In this episode, I’ll be sharing with you my five practical, no-fluff tips to help you boost your energy and stay grounded during one of the busiest seasons of the year.

Because here’s the truth: burnout does not have to be your baseline, even when your plate is overflowing.

These simple, doable habits are designed to support your hormones, protect your sanity, and help you feel more present—starting right now.

Even better, they’re meant to build momentum that carries you beyond the holidays and straight into 2026 feeling stronger and more energized than ever.

Tune in here for a refreshing reset and real-life strategies you can actually stick with this season and beyond!

IN THIS EPISODE

My top ways to avoid the holiday burnout
Energy boosting habits for a healthier holiday
Starting your morning routine with an evening routine
How to liven up your daily water intake
Supporting yourself with metabolically healthy meals
How to easily bring joy through music and movement
Walking into your New Year with energy and intention

QUOTES

“The next energy boosting habit number 5- this one is big because we could all use a little bit of this- is protect your energy. Like your life depends on it because it does, right?”

“It’s just one thing after the other. It’s so exhausting. Even though you may be smiling, I bet sometimes you’re not. And people pick up on that energy. Family picks up on that energy.”

“The key is to remember that your energy is sacred. You have more power than you think to protect it. So if you take anything away from this episode, let it be this– you matter. Your well-being matters.”

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

Use code ENERGIZED and get 20% off on your Timeline order

RELATED EPISODES

#682: The Simple Daily Habit That Balances Blood Sugar, Boosts Energy & Extends Longevity

#678: How to Turn Perimenopause Into Your Metabolic Window of Opportunity + My Simple Daily Protocol To Feel Amazing

#452: 5 Simple Hacks to Avoid Feeling Stressed and Triggered During the Holidays

#458: 3 Ways to Manage Glucose Spikes During the Holidays

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

705: You’re Not Fading — You’re Evolving: Redefining Menopause with Dr. Jessica Shepherd

December 23, 2025 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Perimenopause and menopause should be a time of possibility—not of decline.

Here to help me dive into this topic is renowned women’s health expert Dr. Jessica Shepherd, who shares how this powerful transition invites us to look inward and decide how we want to show up physically, emotionally, and metabolically as we age.

We explore the real hormonal changes happening in midlife and why this season can actually put you back in the driver’s seat of your health and wellbeing.

You’ll hear a refreshing, science-backed perspective on aging that challenges the old narrative, leaving you feeling confident and strong. Plus, you’ll hear our top non-negotiables and lifestyle recommendations to help you feel like your best self.

If you’re ready to redefine what midlife and longevity can look like for you, this episode is a must-listen. Tune in to thrive through perimenopause, menopause, and beyond!

Jessica Shepherd, MD, MBA, FACOG

Dr. Jessica Shepherd is a board-certified OB/GYN, Chief Medical Officer of Hers, and author of Generation M, the chart-topping book redefining women’s health. A leading voice in women’s wellness and longevity, she’s a regular on Good Morning America and frequently featured on The Today Show, CNN, LIVE with Kelly and Mark, Vogue, Cosmopolitan, and more. With a no-nonsense approach and deep medical expertise, she’s helping women cut through the noise, take control of their health, and feel their best at every stage of life.

IN THIS EPISODE

Lessons learned from navigating transitions in midlife
Non-negotiable health habits for perimenopause and beyond
Redefining menopause for our generation of women
Addressing the conversation of midlife hormone replacement
The neuroendocrine transition and what’s happening cognitively in perimenopause and menopause
Altering your emotional bandwidth in menopause
The importance of finding connection and community in midlife
Tips for staying grounded in a healthy routine and lifestyle
Where to get more of Dr. Shepperd & her book: Generation M

QUOTES

“In the perimenopausal space, it’s kind of like when your indicator comes on and says that you have low gas. And as you see that signal, the goal is [to] go refuel. Let me use this opportunity to go refuel. Perimenopause is the time to start getting some things in place to refuel: changing your diet, incorporating more protein, but also fiber. Looking at what you may be depleted in to refuel.”

“I want to really change that narrative of what we do for our health, how we think of ourselves in health, and start those conversations earlier.”

“I think resilience is key. But many times we have to practice it. We have to be expanded to come back, and if we don’t allow for that growth, then we are not resilient. And we know that mentally and emotionally and physically, the body is built to be resilient, but we have to teach it that as well.”