The Optimized Women

If you’re strength training, eating “clean,” and still gaining fat or losing muscle after 40, it’s not just willpower—it’s physiology. In this episode we break down what actually changes during perimenopause and menopause (lean mass, central fat gain, estrogen shifts), plus the research-backed levers that still move the needle: resistance training intensity, protein targets, smart cardio, recovery, and when HRT may help. If you feel like the old playbook stopped working, this is your reset with a real framework.KEY TOPICS Why weight loss resistance shows up in midlife even for active women How menopause shifts body composition toward central fat gain and lean mass loss HRT and estradiol research for muscle gain and inconsistent fat loss outcomes Protein targets for midlife women and how to hit them consistently Training strategy that works: heavy lifting, cardio for VO2 max, power, agility, and recoveryTIMESTAMPS[00:00] Why Bill Campbell shifted his research to menopause after his wife’s experience[00:24] Female physiology matters: women are not “small men” and body composition changes hit hard[00:57] First generation of strength-trained women entering menopause and why the research gap matters[01:40] What’s really happening: gaining fat and losing muscle isn’t just about effort after 40[09:13] Menopause vs aging debate: what the SWAN data suggests about the transition[12:40] DEXA findings: lean mass loss begins and fat gain accelerates during the transition[14:10] Why fat shifts to the middle: central adiposity, FSH rise, and estradiol decline[15:00] HRT question: what changes when women use hormone therapy during training[16:46] Estradiol and muscle: why estrogen therapy may be anabolic in trained women[18:30] Estradiol and fat loss: why results are variable and not a guaranteed solution[20:28] Hormone balance and nuance: estradiol, progesterone, testosterone, and body fat context[22:55] Estradiol target ranges discussed for bone and muscle support[27:53] Progesterone vs progestins: why older research can be misleading[29:21] Protein targets: 0.75–1.0 g/lb ideal body weight and why most women under-eat protein[33:47] Practical protein strategy: distribute evenly across meals to hit your daily target[38:17] Protein timing around workouts: why pre vs post doesn’t matter much[40:39] Supplements that matter: creatine, whey/complete protein, omega-3s[43:22] Magnesium and vitamin D: common deficiencies and bone-health relevance[45:00] Strength training minimum effective dose: 1 day for maintenance, 2+ days for best results[47:16] Training doesn’t change by decade: intensity and proximity to failure are the difference[49:46] Benchmarks: squat bodyweight and deadlift ~1.25x bodyweight as aspirational goals[54:47] Cardio after menopause: VO2 max, HIIT, and why walking isn’t the same stimulus[58:41] Stress resiliency: when pulling back is smarter than pushing harder[01:00:16] Ideal weekly structure: resistance, aerobic fitness, power, agility, plus daily movement[01:03:16] BFR/Kaatsu for joint pain and training around injuries[01:05:02] What turned it around for Bill’s wife: progesterone first, then estradiol, plus patience[01:07:46] HRT isn’t one-and-done: adjust, track, and combine with training, sleep, and recovery[01:11:26] Where to follow Bill Campbell and his menopause fitness content[01:12:00] Support the show and join the free community at optimizedwomen.comGuest: Dr. Bill CampbellWebsite: https://billcampbellphd.comInstagram: https://www.instagram.com/billcampbellphd/LET'S CONNECTHost: Orshi McNaughtonPodcast Links: https://optimized-women.captivate.fm/listenWebsite: https://www.optimizedwomen.com/YouTube Channel: https://www.youtube.com/@optimizedwomenInstagram: https://www.instagram.com/orshimcnaughton

This episode explores how women’s hormones, aging, regenerative therapies, and technology are shaping the next era of longevity medicine. Dr. Amy Killen shares her evolution from ER doctor to multi-company entrepreneur, her work in stem cells and full-body regenerative procedures, and the role of diagnostics, AI, and hormone optimization in midlife women’s health. You’ll get an inside look at the queen phase of perimenopause, the future of longevity clinics, and how women can stay proactive as they age.KEY TOPICSEstrogen, perimenopause and the queen phase of women’s midlifeDr. Killen’s shift from ER medicine to entrepreneurship in longevityStem cells, exosomes and whole-body regenerative therapiesReputable Health, Hop Box and Humanát Health’s tech-enabled clinical modelAI-driven care plans, advanced diagnostics and the future of preventive longevity careTIMESTAMPS[00:00] Estrogen as a forgotten longevity drug and the mental health impact of perimenopause[00:56] Show intro and framing women’s health, resilience and personal transformation[01:27] ER burnout, single motherhood and the moment everything shifted[03:23] Leaving the ER and confronting criticism around hormones and regenerative medicine[04:08] Partnering with Docere Clinics and developing the Full Body Stem Cell Makeover[06:33] Stacking stem cells, exosomes, peptides, light therapy and sound therapy[08:10] Transformations in pain, sexual health and functional recovery using stem cells[10:09] Musculoskeletal outcomes and delaying joint replacement surgeries[10:57] Skin quality improvements, subtle rejuvenation and hair restoration in women[13:33] Stem cells vs PRP and when each modality is most effective[13:51] Founding Reputable Health to modernize clinical trials using wearables[15:11] How biohackers join studies and test real supplements and devices[16:28] Using AI to extract insights from sleep, HRV and wearable data[16:57] Creating Hop Box as a simple, evidence-based female longevity stack[18:17] Supplements tailored to female physiology, insulin resistance and skin health[19:29] Why Hop Box is not a multivitamin and how ingredients like spermidine fit in[21:06] Defining the queen phase and why women lose hormonal protection[23:11] Men’s gradual testosterone decline vs women’s hormonal cliff in midlife[24:52] Stress load in midlife and why so many women struggle in their 40s and 50s[25:43] Hormone therapy as a foundational pillar for women’s longevity[26:18] Building Humanát Health as a next-gen longevity clinic franchise[28:21] Core pillars of longevity care: lifestyle, diagnostics and prevention[30:39] Comparing Humanát to other longevity and biohacking clinics[32:36] Evidence-based hormone protocols and training providers at scale[35:31] How Humanát uses advanced diagnostics and AI-generated care plans[39:45] Why the franchise model expands access to longevity medicine[42:54] Membership tiers, affordability and the future of nationwide rollout[43:41] Inside the Humanát gym: VO2 max, strength, balance and kinetic testing[44:34] Advice to clinicians entering longevity entrepreneurship[45:42] The next decade of regenerative medicine and the role of women[46:41] Balancing motherhood, procedures, multiple companies and travel[47:45] Where to find her clinics, supplements and platforms[49:14] Closing reflections on the women’s longevity revolutionGuest: Dr. Amy KillenWebsite: https://dramykillen.com/Instagram: https://www.instagram.com/dr.amybkillen/LET’S CONNECTHost: Orshi McNaughtonPodcast: https://optimized-women.captivate.fm/listenWebsite: https://www.optimizedwomen.com/YouTube: https://www.youtube.com/@optimizedwomenInstagram: https://www.instagram.com/orshimcnaughtonEnjoying the podcast? ⭐️⭐️⭐️⭐️⭐️Don’t forget to subscribe and leave a review to help spread the word!

Discover how to build lean muscle, balance hormones, and reignite metabolism after 50. In this episode, you’ll learn the science behind muscle as a metabolic organ, how to train smarter (not harder) through menopause, and why recovery and hormone balance are key for strength and longevity. Perfect for women who want to stay strong, lean, and vibrant at any age.Muscle as metabolic medicine for women in midlifeSmart strength training splits and recovery for hormone healthBalancing HIIT, Zone 2, and daily movement for longevityHormone replacement therapy and testosterone in womenProtein, creatine, and supplement strategies for women over 50TIMESTAMPS[00:00] Why muscle is key to metabolic health and glucose control in midlife[00:44] Starting bodybuilding at 50 and transforming your body at any age[01:33] Perimenopause, insulin resistance, and how strength training helps[03:19] Common training mistakes: too much cardio and skipping a coach[05:44] How to find the right trainer for women 40–60+[09:46] Bodybuilding lessons: muscle splits, compound lifts, and progression[12:37] The best full-body plan for busy women (2–3 days a week)[14:21] How to train with balance and recovery between workouts[15:14] Heavy lifting, volume, and tempo — finding your intensity sweet spot[17:55] Conditioning vs cardio: HIIT, Zone 2, and power training explained[19:07] The ideal weekly mix for fat loss, recovery, and stress control[22:30] Daily walking, HRV tracking, and training around your stress load[27:26] Injury prevention: knees, shoulders, hips, and posture correction[33:17] Midlife recovery tools: mobility, foam rolling, flexibility, and rest[34:12] Men vs women in training — why women won’t “bulk up”[35:04] Estrogen decline, sarcopenia, and how to preserve muscle in menopause[36:23] HRT and testosterone therapy — benefits, myths, and what to watch for[41:13] Protein goals and timing for women 40+[42:54] Carbs, fats, and how to eat for energy and body composition[44:22] Creatine, protein shakes, and supplement stack for strength[46:47] Carol’s book, podcast, and where to connect with her onlineGuest: Carol CovinoWebsite: https://carolcovino.com/Instagram: https://www.instagram.com/carolcovinofitness/LET’S CONNECTHost: Orshi McNaughtonWebsite: https://www.optimizedwomen.com/YouTube: https://www.youtube.com/@optimizedwomenInstagram: https://www.instagram.com/orshimcnaughton

Discover how precision diagnostics, regenerative therapies, and AI are redefining the future of personalized healthcare. In this episode, you’ll learn how data-driven medicine, early disease detection, and foundational lifestyle strategies are transforming longevity and empowering women to take control of their healthspan.💡 KEY TOPICS 💡AI and data-driven longevity medicineDemocratizing access to precision health careFoundations of health optimization and lifestyle medicineRegenerative therapies and therapeutic plasma exchangeWomen’s hormones, midlife vitality, and personalized care⏰ TIMESTAMPS ⏰[00:00] Adding 20 good years of life and redefining longevity[02:15] The story behind Restore Hyper Wellness and the birth of Humanot Health[07:31] Building the wellness franchise model and scaling innovation[12:03] From athlete recovery to chronic inflammation relief[19:40] Defining health optimization and the role of foundational habits[23:53] How Humanot bridges fragmented longevity solutions[28:08] Making advanced therapies more affordable and accessible[34:24] Standardizing longevity medicine and women’s hormone care[46:32] How AI is transforming diagnostics and personalized medicine[54:07] Cutting-edge therapies like therapeutic plasma exchange[59:54] Preventative and minimally invasive healthcare approaches[01:00:30] What health optimization means for women in midlife[01:06:45] Final insights and how to connect with Humanot Health🌿 GUEST 🌿Jim Donnelly | CEO & Founder, Humanot HealthWebsite: https://www.humanauthealth.comInstagram: https://www.instagram.com/humanauthealth/LinkedIn: https://www.linkedin.com/in/jimdonnellyhumanaut💫 LET'S CONNECT 💫Host: Orshi McNaughtonWebsite: https://www.optimizedwomen.comPodcast: https://optimized-women.captivate.fm/listenYouTube Channel: https://www.youtube.com/@optimizedwomenInstagram: https://www.instagram.com/orshimcnaughton/LinkedIn: https://www.linkedin.com/in/orshimcnaughton/

Hair thinning, gray hair, and hair loss don’t have to be inevitable! In this episode, we explore the science of hair health and dive into the root causes of these issues—hormonal imbalances, nutritional deficiencies, and stress. Learn how to restore your hair naturally using a proven system that promotes growth, prevents gray hair, and reverses thinning. Plus, we uncover the effectiveness of popular treatments like PRP, red light therapy, and micro-needling, and share what truly works to help you achieve vibrant, healthy hair.🔹 What You'll Learn in This Episode:The root causes of hair thinning and gray hair in womenHow hormonal imbalances and stress accelerate hair loss—and what to do about itThe best nutrients, vitamins, and minerals for hair regrowthA step-by-step system for reversing gray hair naturallyWhat works (and doesn’t) in hair restoration treatments like PRP and red light therapy🔑 KEY TOPICS 🔑Hormones & Hair Loss: How cortisol, estrogen, and thyroid affect your hairGray Hair Reversal: Natural ways to reduce hydrogen peroxide buildupNutrition for Hair Health: Key vitamins, minerals, and protein sourcesEffective Hair Growth Treatments: PRP, microneedling, and red light therapyThe Ultimate Hair Restoration System: Proven steps to regrow and strengthen your hair🕐 TIMESTAMPS 🕐[00:00] Introduction & Common Hair Loss Treatments[03:30] Hormonal Imbalances & Hair Loss Causes[10:30] Early Signs of Hair Thinning & Genetic Factors[17:00] Nutritional Deficiencies & Hair Growth Support[23:30] Stress, Cortisol, and Their Impact on Hair Health[31:30] Effective Hair Loss Treatments: PRP, Red Light & More[42:00] The Science Behind Gray Hair & Reversing It[50:00] How Hair Dyes & Chemicals Affect Hair Health[57:00] Building a Complete Hair Restoration Routine[62:00] Final Longevity & Anti-Aging Tips for Hair & Health🎙️ GUEST: Faraz Khan 🎙️Website: https://FullyVital.comInstagram: https://instagram.com/fullyvitalhair🌐 LET'S CONNECT 🌐Host: Orshi McNaughtonWebsite: https://www.optimizedwomen.com/Podcast Links: https://optimized-women.captivate.fm/listenYouTube Channel: https://www.youtube.com/@optimizedwomenInstagram: https://www.instagram.com/orshimcnaughton/