4.6 - THE POWER PANEL, PART 2

Last week, four powerhouse women joined me for the first ever Aging Powerfully Power Panel, and you told us loud and clear that you wanted more. So we're back for Part 2.

In this episode, a neuroscientist, a family physician who specializes in menopause, a fitness and menopause expert and a registered dietitian take on the hot topics you ask me about most. I put a bold statement on the table, and each expert weighs in from her own area of expertise. Sometimes they agree, and sometimes they don't. What you get is the science, the myths and what the evidence actually says.

In this episode:

• Peptides: Are they the next frontier in anti-aging medicine, or the new wellness gold rush where buyer beware applies more than anywhere else?
• Sleep: Does sleep matter more than diet or exercise after 40? Is poor sleep in midlife a hormone problem or a habits problem? And are melatonin and other sleep aids hiding the real issue?
• Strength training as medicine: Why we may have been sold the wrong workout for decades, and whether you really can outtrain fluctuating hormones.
• Alcohol: Is there any safe amount in perimenopause and menopause? The panel looks at the sober curious and zero proof movement, mindful drinking, and alcohol's effect on sleep and hormones.
• Cortisol and stress: Has cortisol become the new scapegoat? What chronic stress is really doing to midlife hormones, and which online "cortisol fixes" have no evidence behind them.
• Superfoods, protein and supplements: Marketing versus science, why protein may be the most underrated nutrient for women over 40, and whether you need supplements at all.
• Plant based vs. meat based eating: Do women over 40 need more animal protein? Can a well planned plant based diet cover everything? And does red meat deserve a place at the table?

Meet the Power Panel

Dr. Sara Mitchell is a neuroscientist who researches how the brain changes during the menopause transition, including how hormonal shifts affect cognition, mood and long term brain health. She turns complex science into insights women can use.

Dr. Sheila Wijayasinghe is a family physician and menopause specialist dedicated to women's health across the lifespan. She gives evidence based guidance on hormone therapy and midlife care, and Canadians know her from the media for her clear, practical approach.

Amanda Thebe is a fitness and menopause expert and the bestselling author of Menopocalypse. With a background in personal training and years of researching menopause science, she is one of the most trusted voices on strength training and body composition through midlife and beyond.

Alissa Steinberg is a Registered Dietitian and Certified Diabetes Educator with more than 15 years of clinical and academic experience, including SickKids Hospital, Unity Health and the University of Toronto's Faculty of Medicine. She specializes in the metabolic, hormonal and digestive sides of women's health and shares her expertise with more than 785K followers.

Missed Part 1? Go back and listen to last week's episode first, where the panel took on access to care, perimenopause testing, hormone therapy, testosterone and GLP-1s.

Watch the full video of this episode on Substack, the home for all things Aging Powerfully with Melissa Grelo, or listen wherever you get your podcasts. If you love the show, please follow, rate and share it with a woman in your life who needs to hear this conversation.

This podcast is for informational purposes only and is not a substitute for medical advice. Please speak with your healthcare provider about your individual needs.

Producer: Melissa Grelo

Audio/Video Producer and Editor: Drew Garner