The Advanced Women’s Health Podcast

Do you feel like you catch everything that goes around? Or maybe you always get hit in the same spot — the throat, the sinuses, the stomach — like clockwork, every single season? Or you finally shake something, but you never quite feel like yourself again for weeks afterward?This episode is for you.Dr. Michelle and Dr. Lauren sit down to talk all things immune function — from why some people get sick more than others, to what you should actually be doing when illness hits, to how to truly recover (not just "feel better enough to go back to work").If you're tired of just pushing through, this episode gives you an actual game plan. 💛💬 Struggling with recurrent or chronic infections and don't know where to start? Reach out — the AWH team is ready to help.

What does it actually look like to practice what you preach — when you have a baby, two teenagers, a toddler, a full patient schedule, and real life happening all around you?In this episode, Dr. Michelle Mussar, ND (currently in the thick of postpartum with a baby under one) and Dr. Tracy-Lynn Reside, ND (mom of three, including two teenagers and a toddler) get completely real about the health habits that anchor their lives. Not the polished, perfectly filtered version. The messy, honest, works-for-us-right-now version.This is the mom spin-off of the non-negotiables episode with Dr. Lauren and Dr. Alessandra — and it hits a little different.Here's what they get into:Meal planning as a lifeline — why Sunday planning isn't about being rigid, it's about eliminating the decision fatigue that drains you by 5 PM. Plus: the shredded chicken hack that keeps protein on track all week.Movement that's actually sustainable — how Dr. Michelle rebuilt her relationship with exercise after a rough postpartum recovery, why she treks 25 minutes to a gym she has to pay for (on purpose), and what Dr. Tracy-Lynn does when a sleepless night blows up the 6 AM plan.The consistency vs. perfection trap — you don't lose six weeks of progress by missing one week. You only lose it if you don't get back up.Water, supplements, and the alarm trick — the low-tech strategies that actually make daily habits stick.Nighttime routines that aren't fancy but work — e-readers, app blockers, phone alarms set 75 minutes before bed, and why winding down needs more runway than you think.Gratitude that isn't corny — how Dr. Tracy-Lynn uses it to regulate, not toxic-positivity her way through stress.Capacity before habits — because if your thyroid, iron, or nervous system are tanking you, no habit stack is going to save you.If you've ever felt like you're failing at self-care because your life doesn't look like a wellness influencer's — this episode will feel like a deep exhale.Imperfect consistency beats perfect paralysis every single time.📍 Resources & Links🌐 Book a visit: advancedwomenshealth.ca🆓 Free 50-minute consult available — reach out if you're on the fence or want to find the right fit📲 Follow Dr. Sarah on Instagram: @drsarah_nd🏥 Advanced Women's Health on Instagram: @advancedwomenshealth🎙️ Mentioned in this episode: Dr. Lauren & Dr. Alessandra's non-negotiables episode — go back and listen if you haven't yet!📱 App mentioned: Be Present (screen time blocker)💬 Are you a mom trying to figure out your non-negotiables right now? DM us on Instagram — we want to hear what's working for you (and what isn't).

If your cholesterol has recently increased and nothing in your lifestyle has changed, you’re not alone. This is something we commonly see in women entering their 40s and 50s. Hormonal shifts during perimenopause can directly impact cholesterol levels, even when diet and exercise stay the same.In this episode, we break down why cholesterol often rises in midlife, what your lipid panel actually means, and how to take a proactive approach to your cardiovascular health. We also discuss the connection between hormones, insulin, nutrition, and lifestyle, and when menopausal hormone therapy may play a role.This conversation is designed for both practitioners and women who want to better understand what’s happening in their bodies and how to support long-term heart health.In this episode, we cover:Why cholesterol levels often increase during perimenopauseHow declining estrogen impacts LDL and overall lipid levelsWhat your lipid panel actually means (LDL, HDL, triglycerides, total cholesterol)Why one cholesterol number doesn’t tell the full storyHow insulin resistance and carbohydrate intake affect cholesterolThe role of fiber in supporting heart healthCommon myths about eggs and dietary cholesterolMediterranean-style eating for cardiometabolic healthExercise strategies for midlife heart healthWhen menopausal hormone therapy may help—and when it may notWhy midlife is a key window for cardiovascular risk assessmentResources MentionedLipid panel (Total cholesterol, LDL, HDL, triglycerides)Cardiovascular risk assessment calculatorFood insulin demand / low insulin demand diet approachMediterranean-style diet principlesFiber intake target: ~25–30g per dayResistance training + cardio exercise guidelines (150 min/week + 2–3 strength sessions)Menopausal Hormone Therapy (MHT) discussion with a healthcare providerIf your cholesterol has changed, this episode will help you understand why—and what to do next. We walk through the clinical reasoning, practical strategies, and how to personalize your approach.Subscribe to the Advanced Women’s Health Podcast for more conversations on hormones, metabolism, and women’s health in midlife.Listen to the Full Episode

Fasting has become one of the most talked-about topics in health right now—and also one of the most misunderstood.In this episode, I sit down with Dr. Ashley Stapleton to break down what fasting actually means, the different ways it can be used, and most importantly… whether it’s right for you.Because the truth is, fasting isn’t good or bad. It’s context-dependent.We dive into the physiology behind fasting, how it impacts hormones, metabolism, and stress, and why two women can try the exact same approach and have completely different results.If you’ve ever wondered whether fasting is helping you—or holding you back—this episode is for you.Chapters:00:00 Fasting Types Defined02:04 Why People Fast03:31 Fasting Mimicking Deep Dive09:24 Cravings Dopamine and Food Triggers21:09 Fasting Physiology and Women’s Cycles29:54 Fasting Risks for Lean Women32:10 Calories, Weight Loss, and Cortisol36:19 Stress Buckets and Body Feedback43:16 Fasted Workouts and Fuel State54:22 Personalized Fasting Takeaways

In this episode of the Advanced Women’s Health Podcast, we are introducing a new member of our team. I’m so excited for you to meet Dr. Karina Samji, ND, who is now seeing patients at our Toronto West and Port Credit clinics.Dr. Karina’s journey into naturopathic medicine began with her own health challenges. After struggling with digestive issues and symptoms that no one could quite connect, she experienced firsthand how powerful a root-cause approach to healthcare can be. That experience shaped the kind of doctor she wanted to become—someone who listens deeply, connects the dots, and helps patients understand what is happening in their bodies.In this conversation, we talk about Dr. Karina’s path into naturopathic medicine, the types of concerns she loves supporting, and what patients can expect when working with her.We also dive into the foundations of naturopathic medicine, how it focuses on treating the whole person, and why collaboration—both with patients and other healthcare providers—is such an important part of care.If you’ve ever wondered what it’s like to work with a naturopathic doctor or what a first visit looks like, this episode will give you a clear picture.You’ll also hear some of Dr. Karina’s favorite foundational health habits and simple ways you can start supporting your health today.

Eczema is one of those diagnoses that almost everyone has heard — and almost no one truly understands.In this episode, I sit down with Dr. Dasha to unpack what eczema actually is, why it flares, and how we approach it in a way that goes far beyond “just use this cream.”Because eczema isn’t just dry skin. It’s an inflammatory loop. It’s immune activation. It’s barrier dysfunction. It’s stress. It’s microbiome imbalance. And for many women and children, it’s incredibly overwhelming.We break down the science in a way that makes sense — and most importantly, we give you a framework you can actually use.This conversation is about clarity, not confusion. Empowerment, not fear.If you or your child struggle with eczema, this episode will help you understand what’s happening beneath the surface — and what you can do about it.In this episode, you’ll learn:What the word “eczema” really means — and why it’s often overusedThe different types of eczema and how they presentWhy itching becomes a self-perpetuating inflammatory loopWhat skin barrier dysfunction actually is — and why it mattersThe role of the filaggrin gene and why some people are more proneHow environmental triggers like fragrance, detergents, stress, and weather contribute to flaresWhy eczema is not just a skin issue — it’s an immune issueHow the gut microbiome influences eczema severityWhen food may play a role — and why extreme elimination is often not the answerHow to use topical corticosteroids properly and safelyThe difference between flare treatment and maintenance carePractical tools like wet wraps, black tea compresses, zinc, and topical B12The nutrients that matter most for barrier repair and immune balanceWhy anxiety, mood changes, and eczema are often connectedHow to create an eczema action plan that reduces overwhelmThis episode is for you if:You or your child have been told “it’s just eczema” but nothing feels resolvedYou feel overwhelmed by possible triggersYou’ve tried everything and still experience flaresYou’re scared of using topical steroids but unsure what the alternative isYour eczema worsens during stressYou suspect gut health may be playing a roleYou want a holistic plan that treats the root, not just the rashYou’re ready to stop playing whack-a-mole with symptomsEczema can feel unpredictable. It can feel discouraging. It can feel like you’re doing everything right and still reacting.But there is a path forward.It starts with understanding the pillars: barrier health, inflammation, microbiome balance, nervous system regulation, and itch control.And it continues with a plan that makes sense for your body.If you’re in British Columbia and looking for support, Dr. Dasha sees patients virtually and in person at our Vancouver clinic.You do not have to navigate this alone.Be well.

Hi everyone, it’s Dr. Sarah Wilson, and I’m back with a solo episode that I recorded fresh off a much-needed trip to Costa Rica. If I’m being honest, this one is coming from a deeply personal place.We often talk about burnout as something that happens after a major life event—but what about the kind that sneaks in slowly, without warning, until one day your body, mind, or even your relationships say, "Enough"? That was my 2025.In this episode, I open up about what it looked like to be a women’s health doctor, a clinic owner, and a mom—while quietly losing a sense of control in my own life. I share the signs I missed, the habits that slipped, and how the relentless drive to "keep going" eventually disconnected me from my own values. I also talk about what it took to find my way back.In this episode, you’ll learn:What burnout can look like before it becomes obviousHow subtle shifts in routine can have a ripple effect on your healthWhy do we often override the warning signs in our own bodiesHow stress, sleep, food, and mindset all intersect—especially for womenHow to realign your habits and routines when you feel like you’ve lost controlThe power of rest, reflection, and support when you’re trying to find your way back to yourselfThis episode is for you if:You’ve been feeling off and can’t quite name whyYou know something needs to change, but you’re too exhausted to figure it outYou’ve struggled with maintaining your health habits in stressful seasonsYou’re craving permission to slow down, reflect, and re-centerYou’re curious how someone in the health space navigates their own burnoutThis one’s raw, real, and deeply personal—but I believe that’s where some of the most impactful healing conversations begin. I hope it helps you feel a little more seen, and a lot less alone.With care, Dr. Sarah Wilson

When it feels like your body just won’t calm down—when you’re anxious, wired, or constantly on edge—it’s often your nervous system trying to protect you. In this episode, we explore how stress, trauma, and even everyday overwhelm can get stuck in the body, and what it really takes to shift into a state of true healing.In this episode, you’ll learn:What the nervous system actually is and how it affects your health.The difference between “fight or flight” and “rest and digest”—and why balancing the two matters.How trauma, stress, and even poor sleep or nutrition can keep your body in a stress state without you knowing it.Why motivation often comes after action, not before it.Practical tools you can use right away to reset your nervous system and start feeling better.This episode is for you if:You feel stuck in survival mode but can’t figure out why.You’ve been told to “just relax” but it never works.You’re curious about craniosacral therapy or how massage therapy can support emotional and physical healing.You want to know how your breath, blood sugar, sleep, and even technology use are impacting your stress levels.You’re ready to make small, supportive changes that create long-lasting resilience.In this deep and heartfelt conversation, Dr. Andrea Whelan is joined by Registered Massage Therapist and craniosacral therapist Lisa Lopez. Together, they unpack what it means to truly heal—not just physically, but mentally and emotionally. You’ll hear real talk about trauma, parenting, burnout, daily stress, and how simple changes can begin to shift your body back into a healing state.This is not about doing everything perfectly. It’s about understanding your body better, and gently giving it what it needs to feel safe, grounded, and supported again.Resources & Mentions:Interested in working with Advanced Women’s Health? We’re accepting patients in BC and Ontario—join the waitlist if you’re in another province. [Link in show notes]Stay tuned for Dr. Andrea and Lisa’s upcoming course on nervous system healing—details coming soon!

As we step into a new year, I wanted to take a moment to reflect, reset, and share with you what I see unfolding in the world of women’s health in 2025. In this solo episode, I’m pulling back the curtain on some key healthcare trends, practical tools, and a few personal favorites that are helping me feel my best right now.There’s a lot of noise out there about what women “should” be doing, but this conversation is all about tuning in to what actually matters. From learning how to align your life with your hormones to embracing strength training and community as essential parts of wellness, we’re diving into real-life strategies for thriving—not just surviving—this year.Plus, I’ll walk you through some of the simple things that are making a big difference in my everyday routine, from what I’m drinking in the morning to the red light I’m sitting under while recording this.In this episode, you’ll learn:Why individual, hormone-aware healthcare is more important than everHow more women are embracing strength training and why it mattersThe role of community, connection, and movement in your long-term healthMy top favorite wellness tools and routines right nowHow I’m supporting my nervous system and energy in 2025This episode is for you if:You’re curious about what’s changing in women’s health this yearYou want to feel better without overhauling your entire lifeYou’re looking for small but impactful ways to support your hormones, mood, and energyYou love a peek behind the scenes of what’s working for someone else (with no pressure to copy it)Let this episode be your reminder that your health doesn’t need to be perfect—it just needs to be supported. And sometimes, that starts with one small shift.If this episode resonates with you, feel free to take a screenshot and share it on Instagram. Tag me @drsarah_nd so I can thank you personally.

In this episode of the Advanced Women’s Health Podcast, Dr. Heather Elford, ND, and Dr. Erin Kooy, DC lead a powerful and practical conversation around supporting the female body during pregnancy and the postpartum period.Together, they dive into how pregnancy impacts everything from hormones and posture to pelvic floor function, thyroid health, and energy levels. Rather than reinforcing the outdated narrative that women are fragile during this time, they explore how strength can be reclaimed—mentally, emotionally, and physically.Whether you’re planning a pregnancy, currently expecting, or navigating the often-overlooked postpartum stage, this episode offers clarity, compassion, and actionable steps to support your health every step of the way.In this episode, you’ll learn:Why pregnancy doesn’t mean fragility—and what strength actually looks likeHow the body changes structurally during pregnancy and postpartumThe role of hormones like relaxin, insulin, and thyroid in your energy and moodWhat to know about pelvic floor shifts and recoveryHow nutrient depletion and overlooked thyroid issues can affect healingWhy so many women feel dismissed postpartum—and what better care looks likeThis episode is for you if:You’re pregnant and want real, supportive informationYou’re postpartum and feeling dismissed, depleted, or confusedYou want to better understand how to prepare your body before and after birthYou believe women deserve better care and more answers in motherhoodDon’t forget to subscribe, share, and review the show.If you loved this episode, take a screenshot and tag @advancedwomenshealth on Instagram to continue the conversation.

Your thyroid might be small — but its impact on your hormones, energy, and overall health is massive.In this episode, I sit down with Dr. Micaela Gregory, ND to unpack one of the most misunderstood areas in women’s health: the thyroid. We talk about how thyroid issues like hypothyroidism and Hashimoto’s often go undetected, what symptoms to look for, and how they can affect everything from your period to your mood and metabolism.Dr. Micaela shares her clinical insights and compassion-first approach to treating thyroid dysfunction — with a focus on getting to the root of the problem, not just treating lab numbers.In this episode, you’ll learn:How your thyroid affects your hormones, energy, cycles, and moodThe difference between hypothyroidism, hyperthyroidism, and Hashimoto’sWhat symptoms to watch for — even if your labs are “normal”Why many thyroid cases go undiagnosed or undertreated in womenHow irregular periods, heavy bleeding, and fertility are linked to thyroid healthWhat a full thyroid workup should really includeWhen to look beyond TSH levels for a clearer pictureLifestyle, nutritional, and medical strategies that support thyroid balanceThis episode is for you if...You’re feeling tired, foggy, bloated, or off — and can’t figure out whyYou’ve been told your thyroid is “fine” but still don’t feel wellYou’re struggling with irregular periods, heavy bleeding, or hormonal shiftsYou’re curious about autoimmune thyroid conditions like Hashimoto’sYou want a more informed, compassionate approach to thyroid treatment🎧 Listen now on your favorite podcast app and tag Dr. Micaela @feelbetter.livebetter and @drsarah_nd with your biggest takeaways.

“Why are women still wearing shoes designed for men?”In this episode, I sit down with Lindsay Housman, CEO and founder of Hettas — the first performance footwear brand engineered specifically for women’s biomechanics. If you've ever laced up a pair of runners and felt like something was off, this conversation will hit home.We talk about how most athletic shoes are still made using men's feet as the default, why that matters for women’s health, and how Lindsay's background in tech, finance, and sport led her to create a company that’s rewriting the rules for women in motion.This isn’t just about footwear. It’s about equity, injury prevention, and giving women the tools to perform, recover, and thrive — in sport and beyond.In this episode, you’ll learn:Why most sports shoes don’t actually fit women’s bodiesThe performance gap in gear — and how it’s putting women at riskHow injuries, especially in knees and feet, often trace back to poor shoe designWhat goes into engineering shoes for women’s unique needsHow Lindsay’s journey from finance to founder is paving the way for better gearWhat “resilience through sport” really means for women and girlsHow Hettas is reshaping the future of women’s athletic performanceThis episode is for you if…You’ve ever felt pain or discomfort during or after working outYou’ve had recurring injuries in your knees, feet, or hipsYou want to support brands that center women’s health and performanceYou believe women deserve more than a “shrink it and pink it” approach to gearYou’re raising or coaching girls in sport and want them to feel confident and strongSpecial Offer for Listeners: Use code WOMENSHEALTH20 at www.hettas.com for 20% off your first pair.📍 Learn more about women’s wellness at advancedwomenshealth.ca 📲 Share this episode or tag me @drsarah_nd — I’d love to hear your thoughts on the future of women’s performance gear.

You’ve been told “there’s not enough research.” But is that really true?In this solo episode, I’m sharing raw, honest reflections fresh from the National Menopause Show in Toronto — one of Canada’s biggest consumer health events dedicated to midlife women. After speaking with hundreds of women, answering live questions, and absorbing what other presenters shared, I’ve come back with strong opinions and a mission to clear up the confusion.It’s time to shift from fear and frustration to facts and forward motion. From bioidentical hormones to hysterectomies, visceral fat to conflicting advice — we’re breaking down what’s actually backed by research, and how to advocate for the personalized care you deserve.In this episode, you’ll learn:The biggest myth still holding women back from informed healthcare decisionsWhy saying “there’s no research” is keeping us stuck — and what the data actually showsWhat bioidentical hormones are (and what they’re not) — explained in plain languageHow hysterectomies impact your hormones, pelvic health, and what support you really need post-opThe science behind visceral fat, weight gain, and why “eat less, move more” doesn’t cut itWhy you don’t need to do everything at once — just two targeted changes can transform your healthHow to know if your provider is truly informed about menopause care (and what questions to ask)This episode is for you if…You feel confused by conflicting hormone advice and want the facts, not fearYou’ve had (or are preparing for) a hysterectomy and want to feel supported, not sidelinedYou’re overwhelmed by midlife weight changes and wondering what’s actually in your controlYou want to stop relying on Dr. Google and start making confident, research-informed decisionsYou’re craving real, unfiltered conversation about what it means to be a woman navigating midlife healthResources + Links:Join our waitlist or become a patient: advancedwomenshealth.caWatch the 10-Minute Masterclasses on HRT, hysterectomy, weight gain, and more: https://advancedwomenshealth.mykajabi.com/offers/MF7oVGSi/checkoutLearn more about our new men’s clinic: [Advanced Men’s Health]Follow Dr. Sarah on Instagram: @dr.sarahwilson.ndIf this episode resonated with you…Take a screenshot and tag me on Instagram @dr.sarahwilson.nd — I’d love to hear what stood out.Your shares help more women access real, empowering health info, and they mean so much to me. Let’s keep the conversation going.