Issuu

THE MIDLIFE METABOLISM RESET BY JULIA SOLNIER, PhD

Natural Health for Women REAL Physicians – REAL Solutions

Strong Bones

SHARP MINDS BY STEPHANIE RUBINO, ND

Sizzling Secret

HEALTHY COOKING OILS BY KARLENE KARST, BSc NUTRITION AND COOKBOOK AUTHOR

BOOST BRAIN POWER BY JENNIFER BRIX, ND

THE PERFECT DUO

Collagen and Coffee Are the Best Kept Secret

BY KATE RHÉAUME, ND

VOLUME 30-U

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The Midlife Metabolism Reset

Reclaim Your Energy in Your 40s and 50s – by Julia Solnier, PhD

Natural Health for Women REAL Physicians – REAL Solutions

Letter from the Editor

Carbs Are Not the Enemy – Diet Culture Is

6 Women, Cortisol, and Stress: A Blueprint for Healing – by Julia Solnier, PhD

Inflation Anxiety: Tips to Manage Rising Costs – by Karen Jensen, ND

The Perfect Duo: Collagen and Coffee Are the Best Kept Secret – by Kate Rhéaume, ND

– by Kate Rhéaume, ND

Strong Bones, Sharp Minds: The Impact of Bone Health on Brain Function – by Stephanie Rubino, ND

Vitamins B3 and A in Non-Melanoma Prevention – by Karen Jensen, ND

42 Unseen Pain: The Struggles of Hidden Illnesses – by Marita Schauch, ND

Boost Brain Power: The Science of Nutrition for Mental Clarity – by Jennifer Brix, ND

Sizzling Secret: Healthy Cooking Oils

50 Next-Gen Breast Health: Estrogen Metabolism – Key Insights from a Promising Study – by Jennifer Brix, ND

– by Karlene Karst, BSc Nutrition and Cookbook Author

Fibermaxxing: The Smart Choice for Your Health and Wallet – by Stephanie Rubino, ND

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MEDICAL & SCIENCE

EDITORIAL ADVISORY COMMITTEE At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical & Science Editorial Advisory Committee.

KATE RHÉAUME, ND

STEPHANIE RUBINO, ND

Dr. Kate Rhéaume is a graduate and former faculty member of the Canadian College of Naturopathic Medicine. A leading expert in natural medicine, Dr. Kate is the author of the bestselling book Vitamin K2 and the Calcium Paradox (HarperCollins).

Dr. Stephanie Rubino is a licensed naturopathic doctor in clinical practice focusing on preventive health. As a wellness educator, she highlights the importance of nutrition, lifestyle, and the safe use of supplements. She has been a contributor to various health publications and has appeared on TV news shows.

KAREN JENSEN, ND

JENNIFER BRIX, ND

Dr. Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is the author or co-author of nine books; her most recent is Mental Health Crisis in Children and Teens. Nutrition – A Real Solution.

Dr. Jennifer Brix is a licensed naturopathic doctor, health educator, and public speaker with a passion for empowering her patients to achieve optimal health. She has particular expertise in treating digestive complaints, hormonal imbalances, and brain-related health conditions.

KARLENE KARST, BSc Nutrition

GAETANO MORELLO, ND

Karlene is a bestselling author, entrepreneur, and founder of Verily Kitchen. She blends Mediterranean flavors with prairie roots to inspire joyful, nourishing living through food. As a trusted wellness voice and mother of three, she advocates for simple, wholesome cooking that promotes vibrant health and mindful living. IG: @karlenekarst

Dr. Gaetano Morello is a published author and licensed naturopathic physician. He serves as a Clinician at the Complex Chronic Disease Program at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.

JULIE REIL, MD Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker, and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.

JULIA SOLNIER, PhD

MARITA SCHAUCH, ND

MICHAEL R. LYON, MD

Dr. Marita Schauch is the author of two books, Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America, educating people on positive lifestyle choices.

Dr. Michael R. Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fiber, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.

Editor: Nancy Frances Cheeseman Deputy Editor: Brinda Navjee Editorial Assistants: Joy Yagi, Heba Sourour Art Direction: Stephen Rank, Beata Stolarska Graphic Designers: Rut Shapira, Jasper van Meurs, Celia Bowes, Felicia Yee, and Mark Cawker PUBLISHED BY Women’s Voice Magazine womensvoice.com

Dr. Julia Solnier holds a doctorate in Pharmaceutical Sciences and is an expert in pharmacognosy (medicinal plant research). She has decades of experience in herbal medicine research, has published numerous scientific papers, and has developed innovative delivery solutions for natural health products and dietary supplements.

ADVERTISING POLICY In this magazine, we will advertise only products exclusively sold in natural health stores. EDITORIAL NOTE The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed health professional. All rights reserved. No part of this publication may be reproduced, copied, sold, or distributed without prior authorization. All article references can be found at womensvoicemagazine.com Women’s Voice® is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676 Real Physicians – Real Solutions Cover photo: Getty Images

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Health from the Ground Up

LETTER FROM THE EDITOR Fall reminds us that the Earth provides everything we need for health and healing. This season, instead of chasing distractions, slow down to enjoy the abundant, nutrient-dense, antioxidant-rich fruits, vegetables, and herbs that will invigorate your body and rejuvenate your spirit. Gather with friends and unleash your culinary creativity as you cook together, transforming simple ingredients into delightful dishes. Savor each bite; make it a celebration, deepening your appreciation for the beauty and harmony that the Earth graciously provides. Share your images from garden grill parties; we might publish one in the magazine. In this volume, we feature an article by Kate Rhéaume, ND, titled “The Perfect Duo: Collagen and Coffee Are the Best Kept Secret.” Adding collagen to your coffee or tea transforms your morning cup into a superhero of your wellness routine, providing about 10 g of extra protein. Also, an article by Karen Jensen, ND, titled “Inflation Anxiety,” offers tips and information on how to stretch your budget and alleviate stress. Jennifer Brix, ND, shares an article titled “Next-Gen Breast Health,” which discusses how exposure to pollutants, alcohol, tobacco, and chemicals found in pesticides and plastics, such as BPA and phthalates, can impact breast health, particularly when exposure occurs at a young age. Julia Solnier, PhD, contributes an article titled “The Midlife Metabolism Reset.” In it, she shares tips and insights on how to reclaim your energy during your 40s and 50s. Lastly, we explore “Strong Bones, Sharp Minds: The Impact of Bone Health on Brain Function,” highlighting new research showing a significant link between bone and brain health.

VOLUME 30

Please take a moment to engage with this insightful content. At WV magazine, our goal is to make your path toward better health both understandable and enjoyable. Relax and let us guide you toward a brighter, healthier future!

Printed on FSC® Mix paper using recycled inks.

Fuel Your Health, Transform Your Life – Nancy Frances Cheeseman About WV

Commitment to Natural Health Retailers

“We’re creating a global community of people of all ages, shapes, and backgrounds who care deeply about each other, natural health, and our planet’s ecosystem. Our team includes doctors, nutritionists, and health advocates working for a healthier planet.”

We are dedicated to supporting natural health retailers throughout North America. WV magazine is only available in natural health stores and online. For over 80 years, our retail partners have sold dietary supplements to improve health, emphasized the advantages of organic products and a healthy lifestyle, and strengthened local economies. These stores play a crucial role in fostering community and reducing the planet’s carbon footprint.

At WV magazine, our commitment to Planet Earth is strong and getting stronger! The print you are reading today uses recycled inks and FSC® certified paper, made from a combination of material from well-managed FSC-certified forests and recycled material. The Forest Stewardship Council® (FSC®) ensures that FSC Mix paper maintains forest health and protects fish and wildlife habitats.

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WOMEN, CORTISOL, AND STRESS:

A Blueprint for

Healing BY JULIA SOLNIER, PhD

Most women don’t know this, but their bodies react more intensely to social and emotional stress than to physical pressure – a built-in biological pattern that makes modern life especially draining. Women often carry more invisible labor, and their stress system, the hypothalamicpituitary-adrenal (HPA) axis (the brain-to-adrenal circuit that releases cortisol), stays activated longer during relational strain. The result is the “always on, never restored” exhaustion so many women live with. This isn’t a mindset problem; it’s measurable physiology. With the right science-based tools, it’s reversible.

Why women experience stress differently

Women’s stress biology is unique. The central stress system, the HPA axis, responds more quickly and produces greater cortisol output in response to relational or social tension. Estrogen and progesterone further shape stress reactivity, influencing how strongly the system activates and how long it stays elevated – potentially helping to explain women’s higher rates of anxiety and stress-related symptoms. • Women tend to show stronger cortisol responses to interpersonal stress, while men respond more to achievement or competition stress. • Stress sensitivity shifts across the menstrual cycle. Low hormone (early follicular) phases often heighten stress sensitivity, while lutealphase hormones, marked by high estrogen and progesterone, can alter cortisol responses.

In short, women’s stress systems stay activated longer, respond more intensely to interpersonal load, and fluctuate across the cycle – making chronic stress especially taxing.

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Hidden signs of chronic stress – beyond fatigue “Burnout” is not a formally recognized medical diagnosis, but the physiology of chronic stress is well defined. Early signs include: • Cognitive fog, slower decisionmaking, and difficulty focusing, all linked to stress effects on the prefrontal cortex • Impaired sleep – feeling “wired but tired” at night • Increased emotional reactivity • Afternoon cravings or irritability from cortisol-glucose effects (blood sugar swings) • Cycle variability or intensified PMS, linked to stresshormone interactions • Social withdrawal, cynicism, or loss of motivation These reflect a nervous system operating in overdrive. Prolonged stress-axis disruption (chronic stress patterns) is also associated with higher cardiometabolic risk.

Why rest isn’t enough – the biology of recovery When stress becomes chronic, three core systems must recalibrate: 1. HPA AXIS Chronic stress disrupts cortisol rhythms – sometimes they get too high, or too low – driving fatigue, irritability, and sleep disruption. 2. AUTONOMIC NERVOUS SYSTEM Long-term stress locks the body in sympathetic “go mode.” Recovery requires parasympathetic activation (deep rest, repair, and digestion). 3. HORMONE-METABOLIC NETWORK Stress interacts with reproductive hormones, thyroid signaling, and insulin regulation, influencing mood, cravings, and energy.

Evidence-backed support for stress recovery

Lifestyle and nervous system shifts that work

OMEGA-3 FATTY ACIDS:

Screen/social media breaks: One-week or shorter breaks can improve well-being and reduce anxiety.

An eight-week randomized trial showed improvements in emotional exhaustion, depersonalization (feeling disconnected from one’s own body), and cortisol awakening response.

ASHWAGANDHA:

A dose of 250–600 mg/day of standardized extracts, for 4–13 weeks, reduces perceived stress, morning or serum cortisol, and anxietyrelated symptoms across multiple trials. Ashwagandha supports the HPA axis by reducing chronic hyperactivation, resulting in better sleep onset, sleep time, and sleep quality.

Breathwork and humming: Slow breathing at 5–6 breaths per minute and a daily humming routine decrease sympathetic activation and increase parasympathetic tone. Strength training and slow movement improve metabolic flexibility and stress resilience. Mindfulness and tai chi reduce biomarkers of anxiety and stress. Protein-forward meals stabilize glucose and support more consistent energy.

Rhodiola (adaptogen) affects stress hormone release and energy metabolism.

Social connection: Women recover faster in relationally safe environments through biological co-regulation.

Suntheanine® L-theanine (amino acid) reduces sympathetic nervous system activation by blocking glutamate receptors and inhibiting excessive firing of neurons in the brain.

Warm magnesium sulfate “Epsom” baths may support relaxation through parasympathetic activity and relaxed muscle tone.

MAGNESIUM, B VITAMINS, RHODIOLA, AND L-THEANINE:

A 28-day randomized trial found that this combination reduced stress scores in chronically stressed adults.

Magnesium relaxes muscles, primarily by blocking calcium channels. B vitamins (B1, B6, and B12) reduce oxidative stress and neural inflammation associated with mood challenges.

PHOSPHATIDYLSERINE (PS):

Around 400 mg/day supports chronic stress management.

MELISSA OFFICINALIS (LEMON BALM):

Chronic stress isn’t personal failure; it’s a biological signal. When women understand their biology, they can restore it. With the right evidence-based tools, true resilience can be rebuilt.

This herb reduces anxiety and insomnia severity.

GLYCINE: This amino acid improves sleep latency, sleep quality, and next-day fatigue.

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Wonderful Whole Earth & Sea Every Whole Earth & Sea formula contains meaningful amounts of each vitamin, mineral, and phytonutrient. Each tablet includes Farm Fresh Factors™, sourced from fresh, raw plants, whole sea vegetables, cruciferous sprouts, fruits, and herbs, many of which are grown

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The ISURA seal is your assurance that the product is independently verified as clean and safe, and has been tested for over 800 possible contaminants. ISURA’s rigorous testing includes hundreds of quality procedures using state-of-the-art technology. It provides you with the confidence that the product is ISURA verified clean, one of the highest testing standards in the world.

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n t a l f I ion

ANXIETY

Tips to Manage Rising Costs BY KAREN JENSEN, ND

You can’t go anywhere today without seeing the increased costs of everything. When the dollar loses value, it takes more money to purchase the same amount of goods; this is called inflation. There is an even greater cost, more important than currency: the negative impact of rising costs of everyday necessities on mental health. Financial stress is caused by various factors, including the inability to meet daily expenses, overwhelming debt, unexpected emergencies, fears about losing employment or retirement, and concerns about health. Long-term financial insecurity can lead to anxiety, depression, insomnia, strained relationships, and poor physical health. Also, the pressure to keep up with rising expenses may cause individuals to prioritize work over self-care, leading to burnout and emotional exhaustion. At a time when self-care and support are most needed, it is often unattainable. Increasing health care costs and 10

access to mental health services become more constrained, and people may find themselves struggling with untreated or undertreated mental health disorders, making quality of life even more challenging. The good news is that there are several steps individuals and families can take that do not add to financial stress.

HEALTHY MEAL PREPARATION is crucial for individuals and families who are always on the run with work, kids, and other responsibilities. One-pot meals, such as soups, casseroles, and stews, are not only a way to

provide healthy meals, but are also less expensive. For example, rather than cooking a chicken for a single-family meal, it can be made into a stew with legumes, rice, and vegetables that will feed the family for two or three meals. Another example would be, rather than burgers, make a beef chili with beans and vegetables that will cover several meals. If there is a rebellion after having the same meal for two nights in a row, freeze the remainder and enjoy it another day. Slow cookers are great for this. Prep the food in the evening, and in the morning, simply throw ingredients in the slow cooker, and away you go. Dinner is ready when you get home. Your grocery bill will go down, and your stress levels will decrease, not only because of the lower cost, but also because of less stress around meal preparation. At the end of the day, the family is getting healthy food, which also improves mental and physical health.

EXERCISE IS A CATCH-22 – the more stressed a person feels, the more they need to exercise. But stress reduces motivation to exercise.

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Eat Like an Italian

Just do it – the more you move, the better you will feel, especially if you can walk in nature. Consider having a brisk family walk before or after dinner, and on weekends, consider hikes or a family bike ride.

MEDITATION has proven to be a highly effective tool for managing the anxiety, stress, and overwhelming feelings associated with the rising cost of living.

SEVERAL SUPPLEMENTS are effective for reducing stress-related disorders, including anxiety, depression, and insomnia. Yes, there is a cost; however, when a person is feeling stronger mentally and emotionally, it becomes easier to take additional steps to plan ahead and at least keep up with the increasing costs of living. SAFFRON: Studies have shown that saffron is effective for mild-tomoderate depression and anxiety, and is as effective as conventional selective serotonin reuptake inhibitors (SSRIs) with a more favorable safety profile and fewer side effects. L-THEANINE promotes relaxation, and studies have shown that it reduces stress and anxiety and helps with insomnia.

GABA is the most inhibitory neurotransmitter in the brain, acting as a brake under increased stress. Low levels of GABA have been linked to anxiety, depression, and insomnia.

What, more than anything, characterizes the typical North American’s meals? Distraction!

MAIZINOL® can be effective for sleepless nights, helping to reduce cortisol, a biomarker of stress, balancing mood, and improving sleep quality. Please remember that when things are difficult, this too will pass; tomorrow is another day. Keep putting one foot in front of the other, but don’t trip. I hope you have calmer, “no-trip” days as we all navigate these challenging times.

The TV, the phone-surfing, the intrusive messages and texts... for most of us, the food we’re eating and the people we’re sharing our meals with play second fiddle to everything else going on at that dinner table. To change up the dynamic, consider eating like an Italian. The advice comes from Little Italy, a food tour company in San Diego, California.

Savor your food: Find time to enjoy your meal without distraction. Turn. It. Off.

Relish your dinner companions: Italians enjoy family and welcome others as if they were family. Make dinner a time of sharing and bonding as well as eating. Be generous: Get out of the habit of cooking the usual things for the same one (i.e., you) or two people. Cook different and better food for the famiglia (family) and extend the enjoyment of your favorite dishes to guests. Set a bigger table! Slow down and let things simmer:

Once everyone has gathered, there’s no need to rush. Offer a drink, perhaps an aperitivo, and pass the antipasto plate around. Take your time with the main course and enjoy conversations over dessert. Why the hurry? The real world will be waiting for you, but for now, it’s dinnertime! WOMENSVOICEMAGAZINE.COM

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MENOPAUSE + THINNING HAIR is a hormone-free blend of botanical extracts for women in menopause. This formula features clinically supported ingredients to help support hair thickness and relieve the normal symptoms associated with perimenopause and menopause, such as hot flashes, night sweats, sleep difficulties, fatigue, and vaginal dryness.

MAGNESIUM GLYCINATE PLUS L-THEANINE is a blend that relaxes the mind and calms muscles without drowsiness. Magnesium supports over 300 bodily functions, while L-theanine promotes focus. It is not a sedative, making it suitable for day or night. If taken before bed, it can promote restful sleep.

THE PRODUCTS FEATURED IN THIS SECTION ARE TRUSTED CHOICES AVAILABLE EXCLUSIVELY IN NATURAL HEALTH STORES.

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VERISOL® BIOACTIVE PEPTIDES provides highly absorbable collagen peptides. Rich in the key amino acids glycine, proline, and hydroxyproline, VERISOL® helps stimulate fibroblasts for healthy skin structure. This clean, single-ingredient collagen is ideal if you’re seeking a pure collagen product. Sourced from cattle that have been predominantly pasture-raised and grass-fed.

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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The

Perfect Duo Collagen and coffee are the best kept secret

BY KATE RHÉAUME, ND

You already know collagen is having a moment, and for good reason. From smoother-looking skin to stronger hair and nails, plus support for joints and connective tissue, collagen has become a daily staple for many women focused on healthy aging. But knowing you should take it, and actually taking it consistently, are two very different things. Let’s be honest: routines matter. But here’s the problem: if your collagen habit depends on blending a smoothie or remembering to stir it into yogurt, it’s easy to skip. Life is busy, and mornings are especially 14

rushed, so that tub of collagen starts to collect dust. But who forgets their coffee or tea? No one I know. So, here’s the most effective trick to make collagen a non-negotiable part of your day: add it to your coffee or tea. Yes, you heard me right – your beloved morning cup is now the superhero of your wellness routine, adding protein to your morning ritual and turning bland into grand. With this little trick, your collagen will never sit in the corner like a wallflower again. Instead, it’ll be the life of the morning show, blending seamlessly into your favorite brew.

High-quality collagen powders are designed to dissolve easily in hot liquids, meaning you can stir a scoop directly into your coffee without changing the taste or texture. No blender, no prep, no extra steps – just your usual routine upgraded.

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There’s no need to worry about heat damaging the benefits. The bioactive peptides in collagen are stable at typical drinking temperatures, so your latte or matcha won’t compromise its effectiveness. You’re still getting all the structural building blocks your body uses to support skin elasticity, joint integrity, and connective tissue health. There’s another bonus here, too: protein. A standard serving of collagen provides about 10 g of protein, giving your morning beverage a functional boost. While collagen isn’t a complete protein on its own (it’s naturally low in tryptophan), advanced formulations include added tryptophan to round out the amino acid profile, making it more nutritionally complete and supportive of overall protein needs. What about getting collagen from food? While that’s possible – think slow-simmered bone broth or tougher cuts of meat with connective tissue. It may not always be practical or appealing to eat these regularly. Plus, the amount and consistency can vary widely. A high-quality supplement offers a standardized dose of targeted collagen peptides in a convenient, daily format, with no hours of simmering required.

Some formulations also include complementary ingredients, such as hyaluronic acid, to support skin hydration and joint mobility. What makes these more comprehensive formulas stand out is that they don’t just provide raw materials; they support the entire collagen-building process in the body. This is a smarter, more holistic approach that aligns with how your physiology works.

Collagen peptides are small, easily absorbed fragments of collagen protein that provide the specific amino acids your body uses to build new collagen. Of course, not all collagen products are created equal. If you want to get the most out of this habit, it’s worth paying attention to the formulation. The most effective blends use branded collagen peptides backed by clinical studies. These blends also go beyond to include synergistic nutrients that support how your body uses collagen. Think along the lines of vitamin C, which plays a critical role in collagen synthesis, or biotin, which helps maintain healthy skin and nails.

WALKING IS YOUR NEW New research reported by CNN Health shows that you can stay healthy by walking for at least 15 minutes per day. But that’s brisk walking they’re talking about, not a stroll. Research continues to show that a moderate level of walking is best, preferably 150 minutes per week. But walking for at least 15 minutes each day can have similar benefits. The latest data comes from a study of 85,000 people conducted over seven years. Those who reported walking fast for 15 minutes reduced their risk of premature death by 20%, compared to a

Ultimately, the best supplement is the one you actually take. By incorporating a collagen supplement into an existing habit, such as your morning coffee or tea, you remove the friction. There’s nothing new to remember, no extra time required, and no complicated prep – just an upgrade to something you’re already doing every day.

4% reduction for others who said they walked slowly for an average of more than three hours per day. Clearly, walking a bit faster has proven to be beneficial. And it makes sense, because you have to be in better physical shape to sustain a faster walking speed. But how fast is fast enough? The research isn’t clear yet. Currently, all researchers can say that faster walking is associated with specific benefits, such as reduced risk of heart failure, arrhythmias, and type 2 diabetes. But all types of walking, fast or slow, continue to help with managing weight and blood sugar levels, reducing cholesterol levels and joint pain, improving immune function, and reducing the risk of being diagnosed with cancer. So, incorporate quick walks in your daily routine, and if you can, put some energy into it! WOMENSVOICEMAGAZINE.COM

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FIBERThe smart choice for your health and wallet Eating more fiber has long been recognized as essential to health, with research over the years especially highlighting its importance for gut health. Dr. Denis Burkitt, known as “The Fiber Man,” recognized that low fiber intake was linked to concerns such as obesity, colon cancer, and diabetes, and high fiber intake helped prevent common Western lifestyle diseases. Subsequent research has confirmed these findings, connecting dietary fiber to reduced health care costs and improved quality of life. Let’s dive into the basics of fiber, and why “fibermaxxing” has become a wellness trend.

WHAT IS FIBER? Fiber is a type of carbohydrate that the body cannot digest and is classified by characteristics such as solubility, fermentability, and viscosity. A common classification system divides fiber into soluble and insoluble categories. Soluble fiber dissolves in water and forms a gel that slows digestion,

BY STEPHANIE RUBINO, ND

supports satiety, and helps lower cholesterol. Insoluble fiber does not dissolve in water, moves through the digestive system intact, and promotes bowel regularity. Fiber can be grouped in other ways, for example, as non-starch polysaccharides, resistant starches, and lignans.

HOW MUCH FIBER DO I NEED? Daily fiber recommendations are 25 g for women and 38 g for men up to age 50, decreasing to 21 g and 30 g daily, respectively, after age 51. However, surveys show that the average adult only consumes about half of this recommendation, well below the 50 g advocated by Dr. Burkitt.

WHAT IS FIBERMAXXING? If you follow social media health trends, you’ve probably come across one movement called “fibermaxxing.” This trend focuses on incorporating fiber supplements and high-fiber foods into meals and snacks to increase daily fiber intake and reap its benefits. Some advice recommends increasing fiber to 70–100 g daily! Despite its health benefits, fibermaxxing may have potential drawbacks.

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IS FIBERMAXXING BENEFICIAL? Dietary fiber promotes good health, so fibermaxxing can be a good thing. Health benefits from appropriate fiber intake include: • Improved digestion and bowel regularity • Greater microbiota diversity • Appetite and body weight support • Blood sugar and cholesterol management • Reduced risk of chronic inflammation, heart disease, and colon cancer • Improved cognitive health

CAN FIBERMAXXING CAUSE ADVERSE EFFECTS? Increasing fiber consumption, especially too quickly, can lead to uncomfortable concerns such as gas, bloating, cramping, increased fullness, and altered bowel habits. Individuals with digestive health concerns can be particularly sensitive. A gradual increase in fiber intake is highly recommended.

WHAT’S THE BEST WAY TO INCREASE FIBER? Focus on fiber diversity by including a variety of fiber-rich foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, in your meals or snacks: • One cup of raspberries (8 g of fiber) • One cup of green peas (9 g of fiber) • One cup of black beans (15 g of fiber) • One cup of cooked oatmeal or quinoa (5 g of fiber) • One oz (2–3 tablespoons) of chia seeds (9.8 g of fiber) Fiber supplements, such as partially hydrolyzed guar gum (low-FODMAP fiber), also help meet requirements. Add fiber slowly over a few weeks and drink plenty of water. Staying hydrated helps fiber work properly and reduces digestive discomfort.

IS FIBERMAXXING GREAT FOR MY BUDGET? Fibermaxxing can be affordable with simple, cost-effective foods. Grocery and bulk food stores provide a vast selection of reasonably priced fiber-rich foods, such as canned or dried beans and legumes, frozen fruits and vegetables, whole grains, and chia and flax seeds. Exploring recipe books and online resources for homemade high-fiber meals or snacks can help you manage your budget and fiber goals. Is fibermaxxing a smart choice for your health and wallet? Absolutely. By slowly increasing intake of affordable, fiber-rich foods, fibermaxxing can be a budgetfriendly way to healthier eating and a healthier life.

SNACKING Without Spiking Your BLOOD SUGAR Sometimes the search for a snack leaves us with tunnel vision: All we see on that shelf or in that pantry are the carbohydrates. Potato chips. Crackers. Cookies. No matter how aware we are of blood sugar surges and crashes, and how much we want to avoid them, carbs are all we see and probably the first thing we want. But WebMD has better ideas to offer. The first trick for finding better snacks? Expand the search to the fridge. There, you’ll find low-fat cheese like mozzarella sticks, cottage cheese to have with veggies, and ricotta to spread on fruits or whole-grain crackers. You might also find hummus – chickpeas provide protein and fiber to counteract the carbs – or avocados, which can be combined with salsa for a quick and healthy dip. Don’t overlook your eggs, which can provide a quick egg-white scramble or a few days’ worth of snacks if you keep some hard-boiled. How about some yogurt, preferably Greek style? It is not only a sweet snack when served with fruits, but it can also be a veggie dip or stirred into soup. But don’t totally give up on the pantry! That’s where you’ll find tuna, popcorn, and nuts – more great sources of protein that are low in fat and have no sugar.

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Carbs Are Not the Enemy – DIET CULTURE IS BY KATE RHÉAUME, ND

Carbohydrates have become the nutritional villain of the social media era – banished, feared, and blamed for everything from weight gain to brain fog. But like most things in nutrition, the truth is far less dramatic and far more nuanced. Carbs aren’t the enemy. In fact, they’re fundamental to how our bodies and brains function.

Let’s start with what carbohydrates actually do. When you eat carbs, your body breaks them down into glucose, which is the primary fuel for your brain and a major energy source for your muscles. So why the backlash? Influencers often portray carbohydrates as inherently harmful because low-carb diets can lead to quick, visible weight loss. Much of that early drop is water weight, as carbohydrates are stored with water in the body. There’s also a kernel of truth that gets exaggerated: highly processed, refined carbohydrates (think sugary drinks, white pastries, and ultra-processed snacks) are easy to overeat, don’t provide lasting satiety, and promote type 2 diabetes. But that’s a quality issue, not inherent to all carbohydrates.

WHAT ABOUT KETO?

The ketogenic diet, which drastically restricts carbohydrates, can be helpful in specific medical contexts – most notably for managing certain types of epilepsy. It can also be an effective short-term weight-loss strategy for some individuals. But it’s not a universal solution, and it’s not necessary for most people.

In fact, when we look at the most consistently wellsupported dietary patterns for longevity and disease prevention, such as the Mediterranean and DASH diets, carbohydrates are a key part of the picture. These eating patterns typically derive 45–60% of total calories from carbohydrates, primarily from whole, minimally processed sources. They’re rich in vegetables, fruits, whole grains, beans, and legumes, and are associated with lower risks

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of cardiovascular disease, type 2 diabetes, and cognitive decline. Do we all need the same amount of carbs? Not even close. A marathon runner will require far more carbohydrates than someone who is largely sedentary. Someone with insulin resistance may benefit from moderating carbohydrate intake and focusing on lower-glycemic options. The key is personalization – not elimination.

Carb quality is where the real conversation should be. The body responds very differently to a bowl of lentil soup than to a glazed donut. High-quality carbohydrates come packaged with fiber, vitamins, minerals, and phytochemicals that

support gut health, stabilize blood sugar, and promote satiety. Fiber in particular plays a critical role in digestive health and has been linked to reduced risks of heart disease, certain cancers, and metabolic conditions. Most people don’t get nearly enough of it, and cutting carbs often makes that gap worse. Your body has sophisticated systems to metabolize carbohydrates, but certain nutrients help those systems run more smoothly. Magnesium plays a key role in insulin signaling and glucose uptake, and low levels are linked with poorer blood sugar control. Chromium is involved in enhancing insulin’s action of guiding sugar out of your bloodstream and into your cells, where it belongs. Fiber – especially soluble fiber from foods like oats, legumes, and flax – slows carbohydrate absorption and helps prevent blood sugar spikes.

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There’s also growing interest in compounds like berberine and alphalipoic acid (ALA), which may support glucose metabolism. Berberine has been shown in some studies to lower blood sugar and improve insulin sensitivity, often compared to the medication metformin. These nutrients can support healthy carbohydrate handling, but they work best alongside – not instead of – a balanced diet that includes high-quality carbs.

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Redefining beauty is accomplished from the inside out Think COLLAGEN – our experts do! “As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I have my eye on. Why collagen? Unfortunately, as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it. What some critics say are concerns: Admittedly, collagen has been a hot topic and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements

promote healthier looking skin and decrease visible signs of aging, without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. NATASHA Although there is merit to this, PAROUTIS, the truth is that not all collagen Nutritionist supplements are created equally. When choosing a collagen supplement that is bovine-sourced (cattle), it’s best to look for a product that is pasture-raised, grassfed, and third-party tested for purity. When choosing a marine-based collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”

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Vitamins B3 and A in NON-MELANOMA

Prevention

BY KAREN JENSEN, ND

Non-melanoma skin cancer (NMSC) is the most common malignancy, representing about one-third of all malignancies diagnosed yearly worldwide. Its incidence has risen substantially in recent decades, and as the aging population continues to grow, the disease burden of NMSC has become a significant public health threat. Most NMSCs are treatable.

Basal cell carcinoma (BCC) accounts for approximately 80% of the cases. It can be locally invasive, causing deformities if left untreated, but it rarely spreads (metastasizes) to distant parts of the body. Squamous cell carcinoma (SCC), the second most common type of skin cancer, can spread to nearby lymph nodes but rarely to distant organs 26

such as the lungs or bone. SCC is more common in older adults; however, young people are not immune to this disease. Actinic keratosis (AK) is a very common, rough, scaly patch on the skin caused by years of sun damage, and is often referred to as “age spots” or “sun spots.” These lesions are

considered precancerous, as some can develop into SCC. They typically appear on sun-exposed areas, such as the face, ears, scalp, neck, and hands.

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investigation found that a vitamin A dose of 50,000 or 75,000 IU/day was both safe and more efficacious.

VITAMIN B3 NICOTINAMIDE Randomized controlled trials (RCTs) have explored the effect of nicotinamide supplementation on the incidence of AK and NMSCs. The most current evidence comes from a cohort study published in The Journal of the American Medical Association (JAMA) in 2025. The Veterans Affairs Corporate Data Warehouse (CDW), which analyzed data on 33,822 patients, used pre-existing electronic health record data from 1999 to 2024. When vitamin B3 in the form of nicotinamide was given after a first skin cancer diagnosis, the risk reduction rose to 54%, although this benefit declined to approximately 14% following subsequent skin cancers. This risk reduction was observed across all skin cancers, with the greatest reduction seen for SCC. An earlier randomized trial published in The New England Journal of Medicine in 2015 demonstrated that the nicotinamide group had a 20% lower rate of new BCCs and a 30% lower rate of new SCCs. Nicotinamide also reduced the risk of developing AK. Nicotinamide, taken at a dose of 500 mg twice daily, may reduce the incidence of new AKs and lower rates of BCC and SCC by enhancing DNA repair, reducing inflammation, and improving the skin’s immune response. The results of these and other studies suggest a reduced risk of NMSCs, and vitamin B3 offers an option that is particularly relevant for high-risk individuals when initiated after the first skin cancer.

VITAMIN A A study published in JAMA Dermatology in 2019 suggests that increased vitamin A intake is associated with a reduced risk of SCC. In another clinical trial of over 2,000 patients, published in Clinical Cancer Research, participants given a vitamin A dose of 25,000 IU/day for 12 months had a 32% reduction in the risk of SCCs. Further

Retinol and its derivatives in vitamin A are essential for growth, differentiation, and maintenance of normal epithelial cells (the outer layer of the skin), and they inhibit signaling pathways that drive cell differentiation in both precancerous and cancerous lesions. Vitamin A is found in animal products such as fish, liver, and dairy. Provitamin A carotenoids are found in fruits and vegetables and are converted into active vitamin A in the body. Approximately 90% of NMSCs are attributed to UV exposure; however, other factors can also increase the risk. Some of these factors include age, light skin, light-colored eyes, freckles, and a personal or family history of skin cancer. Notably, tanning bed use before age 30 can cause a 75% increase in the risk of melanoma, a dangerous form of skin cancer.

Most cases of skin cancer are preventable. Here are a few prevention tips: COVER UP. Various protective clothing options are available, as well as widebrim hats. WEAR SUNGLASSES. Make sure they protect against both UVA and UVB rays. LIMIT YOUR TIME IN THE SUN. Avoid exposure to the sun and heat between 11 am and 3 pm. Always take an umbrella to the beach. USE SUNSCREEN. Make sure it is labeled as “broad spectrum” and “water resistant” with an SPF of at least 30 when the UV index is three or higher.

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The Science of Nutrition for Mental Clarity BY JENNIFER BRIX, ND

As women, we carry many responsibilities throughout life – from family and work to relationships and everything in between – so it is no surprise that we may notice moments of mental fog, slower recall, or difficulty concentrating as we age. These changes can feel unsettling, but they aren’t inevitable. Aging naturally brings shifts in the brain. Neurons communicate a little slower, certain brain regions shrink slightly, and our ability to form new connections isn’t quite as strong as it once was. Research shows that the hippocampus – the brain’s “memory center” – is especially sensitive to aging and stress.

For women, menopause adds an extra wrinkle. Estrogen, which helps modulate inflammation in the brain, regulate blood flow, and support neurotransmitters, begins to decline. Progesterone, which also declines at this time, is known for its neuroprotective effects. Studies have shown that these hormonal shifts can temporarily impact memory, mental clarity, and focus. If you’ve ever described your perimenopausal or menopausal brain as “foggy,” you’re far from alone. While menopause does not negatively impact every woman’s cognitive function, many are vulnerable to the neurological shifts that can occur during this transition, with some also experiencing depression, anxiety, and more severe cognitive decline. But these changes don’t automatically indicate dementia, nor should they be an expectation if you haven’t yet entered the menopause chapter. With appropriate holistic support, the brain can remain strong and adaptable.

How nutrition shapes brain health Food is one of the most powerful tools we have for maintaining brain health. Diets such as the Mediterranean and MIND (Mediterranean-DASH

Intervention for Neurodegenerative Delay) consistently show protective effects against cognitive decline. Here’s why they work: Omega-3 fats Omega-3s are found in salmon, sardines, walnuts, and flax seeds. One particular omega-3, DHA, is especially important. Declining levels as we age are associated with dementia and agerelated neurodegenerative diseases, while higher intakes have been linked to better memory and healthier brain volume. Colorful fruits and vegetables Berries, leafy greens, peppers, and spices such as turmeric are rich in antioxidants, which help combat oxidative stress that accelerates brain aging. Stable blood sugar A diet full of refined sugar can push the brain toward inflammation and insulin resistance, both linked to higher dementia risk. Focusing on fiber-rich, slow-digesting carbohydrates helps maintain energy stability. Protein Protein supports neurotransmitters – the chemicals that help your brain cells talk to each other. Beans, lentils, fish, free-range eggs, nuts, organic lean meats, and grass-fed dairy products are excellent daily staples for maintaining a healthy protein intake.

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Supplements that show real promise

Lifestyle habits that make a difference

Supplements can help fill nutritional gaps and support brain function – especially as we age. It’s always wise to talk with your health care provider first, but evidence supports a few notable options.

Nourishing the brain isn’t just about what you swallow – it’s also about how you live.

Magnesium L-threonate Magnesium plays a crucial role in learning, memory, and overall brain plasticity. But not all forms of magnesium reach the brain effectively. Magnesium L-threonate is unique because it significantly increases magnesium levels in the brain. Studies indicate that it may enhance short-term memory, learning, and cognitive function in older adults.

| Good sleep helps clear metabolic waste from the brain.

Creatine monohydrate Most people associate creatine with athletes, but it’s proving itself as a brain-support supplement, especially for women. The brain uses vast amounts of energy, which ATP supplies; creatine helps generate and recycle ATP to sustain brain cell function. Research shows that creatine may improve memory, reduce mental fatigue, and support clearer thinking under stress. Women tend to have lower baseline creatine stores than men, which means we benefit even more from supplementation.

| Bioidentical estrogen and/or progesterone replacement may also

Vitamin D Low vitamin D levels are shockingly common and linked to memory issues and higher dementia risk.16 Vitamin D helps regulate inflammation and supports brain-cell communication. If you don’t spend much time in the sun, supplementation may be especially helpful.

The hormone changes in menopause cause a dynamic neurological transition that reshapes the neural landscape of the female brain, but decline does not have to be our future. With the right foods, lifestyle habits, and targeted supplements, you can maintain a resilient, sharp mind.

B complex vitamins B6, B12, and folate help keep homocysteine levels in check. High homocysteine has been linked with faster brain aging and increased dementia risk. Supplementing with B vitamins has been shown to slow brain atrophy in people with mild cognitive issues.

| Exercise boosts blood flow and even increases the size

of the hippocampus.

| Cognitive stimulation, like reading or learning a new skill,

strengthens neural connections.

| Social interactions protect against cognitive decline. | Stress management keeps cortisol from damaging memory-

related brain regions.

be an option, especially for women experiencing brain changes with perimenopause and menopause.

Your brain is worth protecting

Food Transparency: The New Standard Consumers Expect One of the best ways to begin taking control of your health is to start reading nutritional labels. Chances are you’re already doing this, because natural health retailers in North America have led the charge for over 50 years, both demanding better labels and encouraging consumers to make use of the information on them. Indeed, government statistics show that 83% of U.S. consumers and 66% of Canadian shoppers are paying closer attention to nutritional information on food labels than they did just five years ago. Label-reading statistics tell a bigger and better story – they are indicators that families prioritize their health when making purchasing decisions. The presence of clear, informative labeling on packaging is collective proof that more and more of us are individually choosing to take better care of our bodies.

rate their food labeling as better than that of other countries. Around 20% of adults say they have trouble deciphering label information, and 80% and 82%, respectively, want more information on processing methods and allergens. All this is strong proof that consumers care. They’re using the information they are provided and continue to seek more transparency from food manufacturers.

Is the system perfect? No, it is not. Studies show that only 16% of American adults find health claims trustworthy, and just 37% 32

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Sizzling Secret: Healthy Cooking Oils

BY KARLENE KARST, BSc NUTRITION AND COOKBOOK AUTHOR

Cooking oils are essential in every kitchen. They affect flavor, nutrient absorption, digestion, hormone health, and inflammation. With so many options on grocery store shelves – from cold-pressed to refined to light-tasting – choosing the right oil can be overwhelming. But the truth is straightforward: the healthiest cooking oils are those extracted cleanly, are minimally processed, and are used properly based on smoke point and culinary purpose. Below, I will explain why oil quality matters and highlight some of the most nourishing oils to keep in a healthy, modern, Mediterranean-inspired kitchen. Clean, expeller-pressed, and always organic

Not all oils are created equal. The method used to extract the oil can significantly affect purity, nutritional value, and taste. 34

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Expeller-pressed vs. chemical extraction: Many conventional oils, such as soy, corn, canola, and grapeseed, are extracted using harsh solvents like hexane. These methods yield high amounts of oil but remove nutrients, produce unstable fats, and can leave chemical residues undetectable on the label. Expeller-pressed oils, however, rely solely on mechanical pressure – no chemicals, no high-heat bleaching, and no deodorizing. This process retains the oil’s natural antioxidants, vitamin E, polyphenols, and delicate flavor. Choose organic: Organic oils are free of pesticides, herbicides, and genetically modified crops. This is

High heat (450 °F+): sautéing, pan-searing, roasting, grilling Medium heat (300–400 °F): baked goods, light stir-fries, everyday cooking Low heat or no heat: dressings, drizzling, dips, finishing oils The following are the essential oils that should form the foundation of a healthy, Mediterranean-style cooking and wellness kitchen. Avocado oil: This high-heat hero remains one of the most versatile and heart-healthy oils in modern cooking. It has one of the highest smoke points among culinary oils – typically 480–520 °F when expeller-pressed – making it perfect for high-heat cooking methods. It is also naturally rich in monounsaturated fats

especially important for high-fat foods, such as oils, because fat molecules easily retain chemical residues. With organic oils, you’re selecting a cleaner, more nutrient-rich option for your family. Smoke point: Every oil has a smoke point – the temperature at which it starts to burn, oxidize, and degrade into toxic compounds. Using oils above their smoke point not only ruins the flavor, but it also generates free radicals that can promote inflammation. Some oils are best used at high heat, while others are best kept raw or used for gentle finishing.

that support heart health, hormone balance, and healthy skin, and is high in vitamin E and antioxidants. It has a neutral, mild flavor that complements a variety of cuisines, and is ideal for roasting vegetables, searing proteins, grilling, and everyday sautéing. Avocado oil is the dependable workhorse of your wellness kitchen – steady, reliable, and nutrient-dense. Coconut oil: Stable, antimicrobial, and delicious, coconut oil has been a staple in tropical and Ayurvedic cooking for generations. Its natural saturated fat structure makes it highly stable, even at high temperatures. Coconut oil contains medium-chain triglycerides (MCTs), which support energy production and metabolism. It is naturally antimicrobial thanks to caprylic and lauric acids, and it supports cognition and gut health. This oil’s smoke point is around 350 °F for virgin coconut oil and 400–450 °F for refined coconut oil, making it ideal for stir-fries, baking (banana bread, muffins, cookies), sautéed greens, soups, and curries. Pumpkin seed oil: Rich, earthy, and best used raw, this oil is a nutrient powerhouse with a deep green color and a nutty flavor. High in omega-6 and omega-9 fatty acids, it is also rich in minerals such as zinc, magnesium, and iron. It supports prostate health, hormone balance, and hair and skin health. Its smoke point is very low – around 320 °F – making it unsuitable

for cooking. It’s best used as a finishing touch – drizzled over roasted vegetables, added to salads, blended into dressings, stirred into soups (off heat), or spread on hummus or grain bowls. Think of pumpkin seed oil as a finishing flourish – small amounts, big impact. Coconut avocado oil: The perfect blend for versatile cooking, this oil combination merges the best qualities of both oils – the clean flavor of avocado oil and the stability of coconut oil – providing a healthy, balanced fatty acid profile. The mixture is heat-stable and has a mild flavor and smooth texture, making it ideal for everyday use, with a smoke point range of 405–450 °F, depending on the ratio. It is great for roasting vegetables, making pancakes and waffles, cooking fish, chicken, and tofu, stir-frying, and light sautéing. This hybrid oil is a superb “familyfriendly” choice, especially for simple, all-purpose Mediterranean cooking.

The bottom line

Healthy fats are vital for hormone health, cellular function, brain development, and longevity. When you choose clean, high-quality oils – and use them properly – you enhance not only the flavor of your meals but also the nourishment they provide. Choosing the right oil, from high-heat avocado and coconut blends to raw pumpkin seed oil, allows you to cook confidently and promotes overall wellness.

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Trail Mix Cookies BY KARLENE KARST, BSc NUTRITION AND COOKBOOK AUTHOR

DRY INGREDIENTS

DIRECTIONS

2 cups gluten-free or all-purpose flour 1 cup gluten-free, large flake oats ½ cup unsweetened coconut 2 Tbsp hemp seeds 2 tsp cinnamon 1 tsp aluminum-free baking soda 1 tsp pink salt ¼ tsp pumpkin spice

1. Preheat the oven to 350 °F. 2. In a large bowl, whisk together all the dry ingredients – flour, oats, coconut, hemp, cinnamon, baking soda, pink salt, and nutmeg – until evenly combined. 3. In a separate bowl, mix the wet ingredients – mashed bananas, pumpkin purée, sugar, coconut avocado oil, egg (or replacement), vanilla, and almond butter – until smooth. 4. Pour the dry ingredients into the wet ingredients and stir until a thick batter forms. 5. Fold in all your “extra goodies.” Mix well… and absolutely enjoy at least one spoonful of batter. You’ve earned it. 6. Scoop the dough onto a baking sheet using a small ice cream scoop or spoon. Gently press each cookie down with a fork – they won’t spread much on their own. 7. Bake for 22–25 minutes, or until the edges are set and a toothpick inserted into the center comes out clean. 8. Transfer cookies to a wire rack to cool… or enjoy as many warm cookies as possible before anyone discovers you baked a fresh batch.

WET INGREDIENTS 2 ripe bananas, mashed 1 small can of pumpkin purée ½ cup coconut sugar ½ cup coconut avocado oil blend 1 free-range egg (or 1 Tbsp flax seeds with 1 Tbsp water for a vegan recipe) 2 tsp vanilla 2 Tbsp almond or peanut butter

EXTRA GOODIES ½ cup dark chocolate chips ¼ cup cacao nibs ¼ cup sunflower seeds ¼ cup pumpkin seeds ¼ cup raisins ¼ cup cranberries

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STRONG BONES SHARP MINDS The Impact of Bone Health on Brain Function BY STEPHANIE RUBINO, ND

As we age, maintaining bone and brain health becomes exceedingly important, but these two systems are often treated as distinct entities. Growing research is highlighting a vital bidirectional communication between the central nervous system and the skeletal system, called the brain-bone axis. Understanding this connection provides valuable insights about aging and longevity.

THE BRAIN-BONE AXIS

EMERGING RESEARCH

Communication between the brain and bones occurs through neural, hormonal, immune, and metabolic pathways. The bones release factors, such as osteocalcin, which cross the blood-brain barrier to support neurotransmitter production, neurogenesis, and cognition. The brain, on the other hand, produces neurotransmitters and hormones that support the balance between osteoblasts (bone-building cells) and osteoclasts (bone-resorbing cells).

Clinical research continues to confirm the brain-bone relationship. One review of 15 studies found that individuals with cognitive impairment had a significantly higher risk of osteopenia and osteoporosis. Alternatively, individuals with lower bone mineral density were more likely to develop cognitive decline. Aging, chronic inflammation, low estrogen, mitochondrial dysfunction, and physical inactivity can disrupt this communication. Consequently, concerns like osteoporosis and cognitive impairment can occur together.

Together, the brain and bones influence one another, shaping memory, mood, and bone strength.

Optimal brain-bone axis support is best achieved through a multifaceted approach that combines targeted nutrient intake with regular physical activity.

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Nutrients for BRAIN and BONE HEALTH Omega-3 fatty acids Omega-3s improve bone health by reducing inflammation and enhancing calcium absorption, and as nootropics, prevent neuronal loss and neurodegeneration. Low omega-3 levels are linked to cognitive decline, whereas omega-3 intake improves learning and memory.

Vitamin D Vitamin D supports calcium absorption and bone mineralization, while deficiency is linked to osteoporosis and increased fracture risk. Deficiency is also associated with greater dementia risk, with one review of 22 observational studies showing a 49% increased risk. By modulating neuroinflammation and balancing neurotransmitter levels, vitamin D improves cognitive function and mood in older adults.

Magnesium As 60% of magnesium is stored in bones, it’s not surprising that it influences bone health. Magnesium deficiency reduces bone strength, impairs vitamin D function, and disrupts calcium balance, while supplementation may improve bone mineral density and reduce fracture risk. Magnesium benefits the brain by supporting the blood-brain barrier and reducing neuroinflammation and oxidative stress. Research on magnesium L-threonate has shown it can improve executive function, visual attention, motor speed, and working memory.

Vitamin K2 Vitamin K activates osteocalcin to support bone mineralization and bone strength. Vitamin K, as MK-7, promotes osteoblast and inhibits osteoclast activity, and low intake is associated with increased fracture risk, especially in postmenopausal women. Vitamin K2 supports brain health and cognition by reducing arterial calcification, supporting glucose metabolism, and providing antioxidant protection.

Choline Low choline intake has been associated with low bone mineral density; however, adequate choline may help reduce inflammation caused by estrogen deficiency and lower homocysteine levels. One study with postmenopausal women found that for every 1 g increase in choline intake, bone mineral density increased by 0.082 g/cm2. Choline is a key component of phosphatidylcholine and a precursor to acetylcholine, the neurotransmitter involved in learning and memory. Higher intake of choline and phosphatidylcholine has been linked to improved cognition and reduced dementia risk.

Prebiotics and probiotics The gut microbiota and its metabolites support bone health by influencing immune function, hormone production, nutrient absorption, and the gut barrier. The gut is also connected to the brain, and gut microbiota imbalances have been associated with neurodevelopmental disorders, mood disturbances, and neurodegenerative conditions such as Alzheimer’s disease. Prebiotics and probiotics are essential to maintaining a healthy gut microbiota.

Whether your focus is on brain or bone health, both deserve your attention. Nutrition and lifestyle strategies are key to balancing the brain-bone axis and supporting longevity. NUTRIENTS

SOURCES

OMEGA-3 FATTY ACIDS

Salmon, sardines, anchovies, chia seeds, flax seeds, walnuts, and high-quality supplements sourced from cold-water fish or algal oil

VITAMIN D

Safe sun exposure, fatty fish, egg yolks, mushrooms, fortified foods, and vitamin D3 supplements

MAGNESIUM

Green leafy vegetables, whole grains, nuts, seeds, legumes, and supplements such as magnesium glycinate and magnesium L-threonate (especially for cognition and brain support)

VITAMIN K2

Natto, egg yolks, grass-fed butter, and fermented cheeses (Gouda, blue cheese), plus vitamin K2 supplements

B VITAMINS

Animal and dairy sources, beans, eggs, nuts, seeds, leafy greens, legumes, and active B complex supplements

CREATINE

Fish, red meat, and creatine monohydrate supplements

CHOLINE

Eggs, beef and chicken liver, fish, non-GMO soy, and phosphatidylcholine supplements

PREBIOTICS AND PROBIOTICS

Prebiotics: garlic, onions, oats, inulin, and partially hydrolyzed guar gum (PHGG) Probiotics: yogurt, kefir, kimchi, and synbiotic supplements (combining prebiotics and probiotics)

B Vitamins B vitamins, particularly B6, B12, and folate, may help lower the risk of hip fractures and osteoporosis. By supporting energy production and neurotransmitter activity, B vitamins help maintain brain health in the elderly and potentially slow cognitive decline. In addition, B vitamins help lower homocysteine, a biomarker associated with increased bone loss, fracture risk, and cognitive decline.

Creatine When combined with resistance training, creatine enhances muscle mass, especially as we age, and helps reduce the risk of falling. Recent research suggests that creatine may influence bone geometry and protect against fractures by enhancing muscle strength. Creatine supports serotonin and dopamine levels for mood regulation and enhances mitochondrial function and ATP production. In older adults, creatine supplementation has been shown to improve memory performance.

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Unseen PAIN THE STRUGGLES OF

HIDDEN ILLNESSES BY MARITA SCHAUCH, ND

THE HIDDEN NATURE OF THESE CONDITIONS

I MAY LOOK FINE… BUT I’M NOT. Conditions like fibromyalgia, lupus, and endometriosis rarely announce themselves. There is no cast, no bandage, and no clear outward signal. From the outside, you may look “fine.” But on the inside? You might be fighting pain, hormonal chaos, or crushing exhaustion. And one of the most complex parts is constantly feeling the need to explain or justify why you’re struggling. If this is your reality, you’re not alone, and there is hope. Thankfully, with the right blend of lifestyle adjustments and targeted supplements, many of my patients experience meaningful improvements in their day-to-day symptoms and overall quality of life. 42

FIBROMYALGIA People with fibromyalgia often deal with widespread pain, tender points on the body, sleep disruption, brain fog, and unpredictable energy levels. Symptoms can flare up suddenly, leaving you wiped out for days. Because routine bloodwork often appears “normal,” patients frequently feel dismissed or misunderstood in conventional medical settings.

LUPUS Lupus is an autoimmune condition that can affect almost any organ system. While flares can be severe, many symptoms, such as joint pain, fatigue, rashes that appear only sometimes, and sensitivity to sunlight, can be invisible to those around you. What others see as “just a normal day” can actually be the result of hours of effort to function.

ENDOMETRIOSIS Endometriosis is notoriously underdiagnosed and minimized, despite

affecting about 10% of women. Painful periods, pelvic inflammation, digestive issues, infertility, and chronic fatigue are common symptoms. But many women hide these symptoms because they’ve been told that “period pain is normal.” It’s not… common, yes; normal, no.

THE EMOTIONAL TOLL OF QUIET SUFFERING Living with an invisible illness often means carrying two burdens at once:

1. The physical symptoms themselves 2. The emotional weight of not being believed or fully seen You may feel guilty for canceling plans when the pain spikes. You may feel self-conscious about asking for accommodations. You may feel frustrated when well-meaning people say things like, “But you look fine!” or continue to hold you to standards you can’t meet. This emotional strain can lead to anxiety, self-doubt, or isolation, despite needing community and support more than ever.

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HOW TO SUPPORT YOUR BODY HOLISTICALLY While there’s no single cure for fibromyalgia, lupus, or endometriosis, a holistic, whole-body approach can help reduce inflammation, support energy levels, boost the immune system, and reduce symptom intensity over time. Here are the pillars I often recommend to my patients dealing with conditions like these:

CELLULAR ENERGY SUPPORT Chronic inflammation and immune activation can drain the body’s energyproducing systems, but there are supplements that can help restore that foundation.

CoQ10 – Helps mitochondria (your cells’ powerhouses) produce more energy. Many of my patients report improvements in stamina, muscle recovery, and brain fog. Magnesium – This “miracle mineral” is a gentle muscle relaxant and nervous system supporter. It is excellent for pain, migraines, muscle tension, sleep, and stress regulation. I recommend magnesium bisglycinate to prevent digestive upset.

ANTI-INFLAMMATORY AND ANTIOXIDANT DEFENSE Chronic conditions often involve high oxidative stress, a state in which the body is overwhelmed by inflammation and cellular damage. Antioxidants can help neutralize this.

NAC (N-acetylcysteine) – Supports the liver, reduces inflammation, and helps thin mucus (often beneficial in lupusrelated lung issues). NAC also helps your body make glutathione. Glutathione – Helps with detoxification, immune balance, cellular repair, and inflammation modulation.

IMMUNE SYSTEM RESILIENCE Vitamin D – Not just the “sunshine vitamin,” but a hormonal signal that affects immunity, inflammation, mood, pain perception, and ovarian health (which is particularly important in endometriosis). Approximately 35 % of the U.S. population are deficient in vitamin D.

LIFESTYLE FOUNDATIONS

THAT MAKE A REAL DIFFERENCE GENTLE MOVEMENT:

SLEEP RITUALS:

Rather than intense exercise, gentle movement like walking, stretching, Pilates, or swimming can benefit the body without adding too much extra stress.

Consistent bedtimes aren’t just for kids on school nights. Keep your schedule regular, and support it with magnesium, a dark room, and screen-free wind-downs.

NERVOUS SYSTEM REGULATION:

PACING INSTEAD OF PUSHING:

Strategies like breathwork, journaling, meditation, and trauma-informed therapies can calm the body’s stress response.

Honor your body’s limits and stop while you still have energy reserves to prevent crashes and burnout.

ANTI-INFLAMMATORY EATING: Eating plenty of whole foods, colorful vegetables, and omega-3s, and reducing sugar and alcohol can lower the inflammatory load your body is carrying.

BALANCED BLOOD SUGAR: Eating regular meals and avoiding processed and sugary foods allows blood sugar levels and, therefore, energy levels to remain more consistent.

If you live with fibromyalgia, lupus, endometriosis, or any hidden illness, here’s the truth: You’re not weak, you’re not dramatic, and you’re not “lazy.” You’re someone who wakes up every day and carries something heavy, often silently.

And you deserve a health care plan that sees the whole you, not just the parts that show up on lab tests.

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The MIDLIFE

METABOLISM Reset

Reclaim Your Energy in Your 40s and 50s BY JULIA SOLNIER, PhD

Your energy, mood, and midsection can shift almost overnight, even when your habits haven’t. That’s not failure; it’s physiology. Perimenopause, which typically begins between the ages of 40 and 47, triggers a metabolic recalibration in four profound ways. Knowing what’s happening changes everything!

You lose muscle faster – and muscle drives metabolism

Women start losing significant muscle mass as early as their 40s. Muscle is a major metabolic organ and is influenced by estrogen: | Muscle improves insulin sensitivity | Muscle burns more calories at rest | Muscle helps regulate inflammation

(muscle contains immune cells)

| Muscle communicates with bone,

referred to as “muscle-bone crosstalk”

Your mitochondria slow down

Mitochondria, or your “cellular batteries,” produce approximately 90% of your cells’ energy (ATP). Estrogen makes them more efficient. So when estrogen levels fall, symptoms such as fatigue, brain fog, slower recovery, and decreased fat burn can appear. WHAT HELPS: Strength training, sleep, and stress reduction, as well as a diet high in polyphenols (berries, turmeric)

| Strength equals metabolic resilience

As estrogen declines, muscle mass breaks down faster, slowing metabolism and leading to more blood sugar swings and easier fat gain.

and nitrates (leafy greens and beets), improve mitochondrial efficiency.

TOP NUTRIENTS: | Acetyl-L-carnitine → increases cellular

energy production (ATP)

| Alpha-lipoic acid (ALA) and

B vitamins → work in concert to convert carbohydrates, fats, and proteins into ATP | CoQ10 → boosts ATP production | Creatine → enhances brain and

muscle energy

| Glutathione/NAC and polyphenols

(quercetin, curcumin) → provide antioxidant protection | Magnesium → boosts ATP production

and is a cofactor in over 300 enzymatic reactions in the body

WHAT HELPS: Strength training 2–3 times per week, with compound lifts (squats, hinges, rows, presses). Use moderate-to-heavy weights, and aim for 10–15 reps.

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| NMN (NAD+ booster) → supports

cellular repair

| Omega-3s → reduce inflammation

Fat distribution shifts

During the menopausal transition, or perimenopause, declining estrogen levels shift fat from hips and thighs to the abdomen, increasing visceral fat – the metabolically active fat around organs that fuels inflammation, insulin resistance, and cardiometabolic risk. A four-year metabolic study found that women transitioning to postmenopause (beginning after 12 months without a period, typically between ages 45 and 55) experienced: | A 32% decrease in fat oxidation

(burning less fat for energy)

| A 9.3% drop in daily energy

expenditure (total number of calories)

| Significant increase in visceral fat

(wrapping around your organs)

None of these metabolic changes occurred in age-matched premenopausal women (the control group). Multiple studies suggest that declining estrogen, not age, drives increased visceral fat, increases chronic, low-grade inflammation, and thus raises the risk for: | Insulin resistance | Metabolic syndrome | Heart disease | Cognitive decline

WHAT HELPS: Strength training, protein-rich and nutrient-dense meals, omega-3s, and quality sleep.

Neurotransmitters change

Estrogen influences neurotransmitters like serotonin and dopamine. During perimenopause, lower serotonin and dopamine affect mood, anxiety, hot flashes, sleep, cravings, and cognition. WHAT HELPS: | Physical activity to boost dopamine,

such as strength training, step aerobics, and jumps

| High-protein meals, as amino

acids are neurotransmitter precursors

| Consistent sleep-

wake cycles

| Supplementation:

L-arginine, tryptophan, glycine, B complex vitamins, and GABA

| Stress reduction practices,

such as massages, hot magnesium baths, and time spent in nature

THE METABOLISM GAME PLAN Build and protect muscles and bones: Strength training 2–3 times per week using heavy weights and high-impact work (i.e., jumps) stimulate bone-building cells (approximately 10% of bone density loss can occur in the first five years after the final menstrual period), preserve muscles, and improve insulin sensitivity.

Follow the Mediterranean diet: The Med diet is rich in omega-3s, polyphenols, and phytoestrogens for reduced inflammation, healthy hormones, heart and brain health; high in calcium and vitamin D for better bone health; and packed with dietary fiber for managing weight and blood sugar.

cortisol, and worsens hot flashes. Prioritize consistent sleep-wake times and calming nighttime routines.

Move daily to support weight, energy, and mood: Walking improves balance and posture and strengthens bones and joints. Your goal is to get in as many steps as you can (ideally at least 5,000 steps every day).

Support your mitochondria: Targeted nutrients like acetyl-L-carnitine, ALA, creatine, CoQ10, omega-3s, glutathione/NAC, and NAD+ boosters help your cells to produce more ATP.

Supplements like berberine, chromium, ALA, and inositol can improve insulin sensitivity that often intensifies during menopause. Eat protein and stay hydrated: A protein-rich breakfast (20–35 g) blunts morning cortisol spikes and prevents blood sugar swings.

Prioritize sleep and limit alcohol: Even one night of poor sleep increases insulin resistance and hunger hormones. Alcohol disrupts deep sleep, elevates

FINAL THOUGHTS Midlife isn’t a metabolic decline – it’s a metabolic shift. Your body is recalibrating, and with early interventions such as muscleand bone-focused movements, smart nutrition, and targeted cellular nutrient support, your 40s and 50s can be your most metabolically resilient decades yet!

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mod•er •a•tion a noun (mä-də-ˈrā-shən) the quality or state of being reasonable and avoiding behavior or speech that is extreme.

Moderation is a crucial part of our daily lives. Imagine a world where everyone practiced moderation in everything – like how we eat or respond when things get frustrating. If we all tried to be more balanced and held back a little, we’d see significant changes in society. Relationships would strengthen, conflicts would decrease, and the overall atmosphere would be much calmer. Ultimately, moderation not only improves our personal experiences but also

promotes an environment of understanding and harmony. In such a world, we’d see more kindness and empathy, making it a better place for everyone. More importantly, embracing a balanced approach to eating and drinking will not only promote a healthier lifestyle but also reduce disease rates and improve your health. By practicing daily moderation, we can develop enjoyable, sustainable habits that focus not just on temporary results but also on building a foundation for a lifetime of health.

Clean Spaces,

Clean Planet

HOW DECLUTTERING BENEFITS THE EARTH CLUTTER, CHAOS, AND TOO MUCH STUFF – WHEN IS ENOUGH TRULY ENOUGH? WE ARE CONSUMING AT AN ALARMING RATE, AND MOST OF WHAT WE BUY GOES UNUSED. IT IS TIME TO CLEAN UP THE CLUTTER AND STOP BRINGING MORE ITEMS INTO OUR HOMES – THE EARTH WILL THANK US! We have all experienced the incredible satisfaction that comes from organizing a drawer or

decluttering a closet. There is something extraordinary about knowing precisely what treasures or essentials lie within that space. That sense of clarity and peace stays with you, a comforting reminder of order in a chaotic world. Conversely, we are all familiar with the unsettling sensation of opening a closet or drawer filled with items we no longer need or have never used. It is a weight that drags you down, a reminder of the clutter and chaos in our lives. How can we maintain this state of organization and clarity?

Here are a few strategies to help you keep your space tidy and purposeful, ensuring that every item brings joy. START SMALL. Organizing a small space feels so satisfying that you will want to keep going. KEEP OR TOSS. To decide whether to keep, toss, or give away an item, ask yourself when you last used it. Does it bring you joy, invoke a memory, or have a purpose? If the answer is no, toss it. PURGE. Create a bag of unwanted items and donate it to a local charity, or give it to groups like “Buy Nothing.” These organizations will appreciate all you can provide. USE THE “ONE IN, ONE OUT” RULE. For every new item you bring into your home, get rid of one or more similar items you already own.

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Next-Gen

Breast Health

Estrogen Metabolism – Key Insights from a Promising Study BY JENNIFER BRIX, ND

Exposure to air pollutants, alcohol, tobacco, and radiation can greatly influence breast health. But certain chemicals in pesticides and plastics, such as BPA and phthalates, known as xenoestrogens, can directly disrupt hormones, impacting breast health, especially when introduced at a young age. How can we mitigate the effects of environmental exposures on hormone disruption? For years, breast health has focused on mammograms, genetics, lifestyle choices, and early detection. All of these remain essential – but researchers are now paying closer attention to something more subtle and surprisingly powerful: the way a woman’s body metabolizes estrogen, as well as the chemicals that mimic this vital hormone.

WHY ESTROGEN METABOLISM MATTERS MORE THAN WE REALIZED It turns out that how we break down, or metabolize, estrogens and xenoestrogens may influence long-term breast health just as much as how much estrogen we produce. This emerging field is giving scientists (and women) new insights into risk reduction, prevention strategies, and future possibilities.

Estrogen is not a single hormone floating around the body. In fact, we have three major ones – estrone (E1), estradiol (E2), and estriol (E3). Once produced, they must be metabolized into a range of “daughter” compounds called estrogen metabolites. Some of these metabolites appear to be more protective, while others may increase risk.

Two of the most studied metabolites are: ■ 2-hydroxyestrone (2-OHE₁) – considered the more “protective” metabolite ■ 16α-hydroxyestrone (16α-OHE₁) – thought to be more “proliferative,” and potentially associated with increased breast health risks A higher 2-OHE₁ to 16α-OHE₁ ratio is widely viewed as a favorable metabolic profile for breast health. Investigating this and identifying how to shift estrogen metabolism toward a more protective pattern has energized a wave of next-gen research.

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THE INGREDIENTS THAT KEEP COMING UP IN RESEARCH As scientists study how to support healthier estrogen metabolism, three natural compounds appear repeatedly:

1. Indole-3-carbinol (I3C) Found in cruciferous vegetables like broccoli, cabbage, and brussels sprouts, I3C has been shown to significantly influence estrogen metabolism by positively supporting the 2-hydroxy pathway in as little as one week. Early research suggests it may help shift the body away from the 16α-hydroxy pathway.

2. Green tea catechins These powerful antioxidants support detoxification pathways and overall metabolic balance. Their role in estrogen metabolism has made them a target of ongoing research.

3. Calcium D-glucarate Also found in cruciferous vegetables, calcium D-glucarate inhibits beta-glucuronidation, a process that recycles estrogens and their metabolites back into circulation. This nutrient helps the body eliminate the estrogens we don’t want, helping to relieve the overall estrogen burden on the body. Together, these natural compounds have become central to the development of next-generation nutraceutical formulations designed to support breast health.

A PROMISING STUDY: WHAT RESEARCHERS FOUND One of the most compelling clinical trials in this space took place a few years ago – a randomized, doubleblind, placebo-controlled, crossover study involving 148 premenopausal women. Researchers were investigating a nutraceutical formula that combined I3C, green tea,

catechins, calcium D-glucarate, and other supportive compounds. Participants took either the nutraceutical or a placebo for about 12 weeks (roughly three menstrual cycles), then switched. At the end of each phase, researchers measured their estrogen metabolites. The findings were eye-opening. After the nutraceutical phase, the women’s average 2-OHE₁ to 16α-OHE₁ ratio was 4.55 times higher than during the placebo phase (95% CI: 2.69–6.42). This dramatic shift suggests that targeted nutritional strategies may have a meaningful influence on estrogen metabolism – and, by extension, potentially support long-term breast health.

Why this matters for women’s health This study, along with others, points to a promising and significant avenue in prevention research. The researchers have identified a changeable biomarker and utilized natural compounds found in foods commonly consumed by many women, paving the way for innovative, non-pharmaceutical prevention strategies. As part of a broader prevention strategy involving screening, nutrition, movement, and medical guidance, nutraceutical formulas represent a fresh and empowering frontier. Of course, certain supplements are not appropriate for everyone, so it is always important to discuss nutraceutical strategies with your health care practitioner.

WHAT YOU CAN DO NOW 1 products, washing fruits and vegetables to reduce pesticide residue,

Limit your exposure to environmental pollution by choosing BPA-free keeping indoor air clean, avoiding tobacco smoke, limiting alcohol intake, and being mindful of unnecessary radiation exposure.

cruciferous vegetables daily. Broccoli, kale, brussels sprouts, 2 Consume and cabbage naturally provide I3C and calcium D-glucarate – the same compounds used in the study. green tea regularly. Even one cup a day offers a dose of catechins that support 3 Sip metabolic and antioxidant pathways. to your health care practitioner. Ask whether nutraceuticals designed for estrogen balance 4 Talk are appropriate for you, especially if you have elevated risk factors.

5 and 16α-OHE₁ pathways, so you can understand what’s happening in your body.

Consider hormone metabolite testing. Some practitioners offer urine tests that measure the 2-OHE₁

your metabolic health. Regular exercise, a healthy weight, and limiting alcohol intake all positively 6 Support influence estrogen metabolism.

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