Tag Archives | Hormones

719: The Truth About Red Light Therapy: Benefits, Myths & How to Use It with Dr. Ari Whitten

February 10, 2026 in Podcast, Women’s Health 0

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Episode Summary

What if the missing piece to your wellness journey wasn’t a supplement or a workout… but light?

In this podcast, we’re talking about one of the most underrated tools in health and hormone optimization: red light therapy.

Expert in the area, Ari Whitten, joins me to shine light on red light and all the ways it can boost your health and confidence long term. Ari is a bestselling author, a top podcast host, and one of the most trusted voices in the science of energy, mitochondria, and red light therapy.

In this episode, we cover:

Why red light therapy is a game-changer for women in midlife
How it impacts your hormones, sleep, brain, skin, and fat metabolism
What most people get completely wrong about red light dosing
And how to avoid wasting money on the wrong devices

Ari’s here to cut through the wellness noise and deliver the truth—with clarity and science to back it up.

Tune in here for a deep dive into all red light therapy can do for you!

Ari Whitten, M.S.

Ari Whitten is the founder of The Energy Blueprint and bestselling author of The Ultimate Guide to Red Light Therapy and Eat for Energy. He has a B.S. in Exercise Science and a Master of Science in Human Nutrition and Functional Medicine. For over 30 years, he’s immersed himself in nutrition science, exercise physiology, and evolutionary biology, as well as cutting-edge areas like neuroscience, geroscience, circadian science, microbiome research, and more. He hosts The Energy Blueprint Podcast, and his books, online programs, coaching, and nutritional supplement line have helped thousands of people worldwide to optimize their health, energy, and longevity.

IN THIS EPISODE

What is red light therapy, and how can it benefit your health?
How to make time for red light therapy in your routine
The importance of high-quality red light therapy
Different red light devices for targeting your needs in the body
The science and studies behind red light therapy
How to maximize systemic benefits of red light therapy
About Ari’s book: The Ultimate Guide to Red Light Therapy

QUOTES

“There’s an enormous amount of poor quality devices, worthless devices, junk devices on the market that are a waste of money that won’t do anything valuable.”

“If your interest is combating arthritis or affecting a certain muscle or tendon injury or ankle sprain or something like that, you want to focus on the dose of light delivered directly to those tissues. On the other hand, if you are interested in general anti-aging health longevity… The bigger concern is actually the total dose of light delivered to your overall body.”

“A lot of the focus is on the intensity of the light… But the other thing is: how big of a surface area is that intensity of light hitting? What is the total amount of light delivered to the tissue? That’s going to hugely impact those systemic effects like the release of stem cells into your circulation.”

RESOURCES MENTIONED

The Energy Blueprint Website

The Energy Blueprint Podcast

Order Ari’s book: The Ultimate Guide to Red Light Therapy on Amazon HERE

RELATED EPISODES

623: RED LIGHT THERAPY FOR UPGRADING YOUR MITOCHONDRIA, CELLULAR ENERGY, SKIN AND BRAIN HEALTH WITH JONATHAN OTTO

693: TIRED ALL THE TIME? IT MIGHT BE HIDDEN PROBLEMS WITH YOUR MITOCHONDRIA WITH SIOBHAN MITCHELL

712: WHY LIFESTYLE MEDICINE IS MITOCHONDRIAL MEDICINE (AND WHAT THAT MEANS FOR YOUR ENERGY, METABOLISM & LONGEVITY)

704: HORMONE INTELLIGENCE FOR WOMEN IN MIDLIFE: HOW TO THRIVE THROUGH PERIMENOPAUSE WITH DR. AVIVA ROMM

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

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713: What Alcohol Really Does to Women’s Hormones, Sleep, and Metabolism

January 20, 2026 in Podcast, Women’s Health 0

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Episode Summary

Feel like hangovers are hitting harder than ever lately?

In this episode, I’m unpacking why alcohol hits differently in perimenopause—and why that glass of wine you used to tolerate now leaves you feeling off for days.

Even long after drinking, alcohol is still disrupting your brain chemistry, slowing your metabolism, and amplifying inflammation throughout your body.

And as women’s alcohol consumption has quietly increased in recent years, understanding these hidden physiological shifts has never been more important.

That’s why I’m breaking down what’s really happening to your body with each sip, especially during midlife hormonal changes.

But don’t worry, I share my top tips for you to detox from alcohol successfully, curb cravings, and feel in charge of your body again. Tune in here to change your relationship with alcohol and feel more like yourself!

IN THIS EPISODE

Why alcohol feels like it hits harder in midlife
What a detox from alcohol can look like for you
The facts behind alcohol misuse and binge drinking
What really happens in a woman’s body when drinking alcohol
The symptoms of metabolic dysfunction brought on by drinking
My top recommendations for detoxing from alcohol
How to curb cravings and make non-alcoholic drinking more fun

QUOTES

“We’ve been sold a very expensive lie that alcohol helps us relax. And for years, I would’ve told you that it did just that, that that glass of red wine was self-care, that drinking was harmless.”

“It’s not just a hangover anymore. It’s not just getting older. Alcohol is impacting your hormones, your brain, your sleep, and your metabolism.”

“In order to feed and heal your gut and your liver, we need a much-needed break, and alcohol simply cannot be included.”

RESOURCES MENTIONED

Check out my Blood Sugar-Friendly Mocktail Recipes HERE!

Join my 7-Day Hormone & Metabolism Jumpstart HERE!

Order my new book: The Perimenopause Revolution

RELATED EPISODES

#619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer

#548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne

#345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones

#712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

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

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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!

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

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

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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.”

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

Dr. Jessica Shepherd’s Website

Dr. Jessica Shepherd on Instagram

Modern Meno on Instagram

Order Dr. Shepherd’s Book on Amazon HERE

RELATED EPISODES

704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm

690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self

689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think

686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause

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!

702: How to Heal Trauma and Rebuild Trust Through Connectability with Anna Runkle

December 11, 2025 in Podcast, Women’s Health 0

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Episode Summary

I’m one of millions of women specifically trying to parent themselves while parenting children… and it can be seriously exhausting. And when childhood trauma still comes back to haunt us in midlife and beyond, life can feel impossible.

That’s why I’ve invited trauma expert Anna Runkle on for this powerful episode to help unpack why so many midlife women are still impacted by old trauma, and how that buried stress shows up in our bodies.

We dive into the hidden ways trauma can lead us to isolate, dysregulate our nervous system, and disrupt key hormones like cortisol, dopamine, and serotonin.

Anna and I break down how this cascade of stress and deregulation can spark inflammation, oxidative stress, blood-sugar swings, and even contribute to autoimmune issues that so many women face.

But most importantly, Anna shares simple, compassionate tools to help regulate your nervous system and finally begin healing the deeper patterns driving overwhelm in midlife.

Ready to feel more grounded in this season of life? Hit play and listen now!

Anna Runkle

Anna Runkle is the creator of the popular YouTube channel, blog, courses, and coaching programs that provide tools for adults to heal dysregulation and other common trauma symptoms, helping them feel better and change their lives. Anna’s methods were developed through research, her mentoring of hundreds of individuals over the years, and her direct experience healing her own symptoms of early trauma. She’s the author of Re-Regulated: Set Your Life Free from Childhood PTSD and the Trauma-Driven Behaviors That Keep You Stuck and Connectability: Heal the Hidden Ways You Isolate, Find Your People, and Feel (At Last) Like You Belong.

IN THIS EPISODE

Understanding nervous system deregulation
How Anna learned to adapt after childhood trauma
Symptoms that can manifest from over-functioning
How to manage stressors and stay regulated day to day
Top ways we can start to regulate, especially when deregulated
How connection can be a huge tool for healing
Free resources and where you can find more from Anna!

QUOTES

“All these weird symptoms that I had… It’s neurological dysregulation. It’s really normal. Everybody gets dysregulated sometimes, but those of us who are traumatized as kids are often more prone to it. It happens more easily. It’s more intense. It’s harder to get out of.”

“Early trauma is very strongly correlated later in life with high rates of cancer, diabetes, heart disease, autoimmune disorders, reproductive disorders, just about everything bad.”

“Those three things– dysregulation, disconnection, and self-defeating behavior– those are the things that can just take you out and keep you stuck in trauma forever. So the good news is you can learn to reregulate.”