Speaking of Women's Health
The Speaking of Women's Health Podcast is excited to bring you credible women's health information from host and Executive Director, Dr. Holly L. Thacker. Dr. Thacker will interview guest clinicians discussing relevant women's health topics and the latest news and tips.
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Speaking of Women's Health
Preserving Your Cognitive Health As You Age
The battle against cognitive decline begins long before memory problems appear. Dr. Holly Thacker delivers a fascinating deep dive into the nutrients and supplements proven to protect your brain as you age, with startling revelations about how women's brains age differently than men's.
At the heart of this episode is a treasure trove of practical knowledge about brain-protective nutrients. A newly available over-the-counter supplement called CerefolinNAC Brain Wellness (formerly prescription-only) combines active folate, methylated B12, and NAC to support brain health.
Perhaps most fascinating is the discussion of magnesium's profound impact on brain volume – particularly in women. Despite its vital role in over 300 enzymatic systems, nearly half of Americans consume insufficient amounts.
Beyond supplements, Dr. Thacker emphasizes the critical role of physical activity, social engagement, and cognitive challenges in maintaining brain health. For anyone concerned about maintaining mental sharpness through midlife and beyond, this episode provides the roadmap you've been searching for.
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...
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Welcome to the Speaking of Women's Health podcast. I'm your host, dr Holly Thacker, and I'm back in our sunflower house for a new podcast, and on this episode I'm going to be talking about everything you need to know about preventing cognitive decline, with a focus on B12, a lot about magnesium, omega-3 fats and a new over-the-counter supplement that is now available that you can avail yourself of. So some gradual mental decline is considered normal with aging. The declines due to aging should not affect your daily life, though, and activities and a gradual reduction in thinking ability related to learning, remembering, reasoning and paying attention can become a problem. There's four stages of cognitive decline. Number one no impairment, no decline at all. Number two, which I see a lot in my practice, is this subjective decline, but no interference in daily activities. You know, women may complain of word finding difficulties or just not being quite as sharp, needing to take more list. Then there's the number three, which is mild cognitive impairment, which isn't some important memory loss without loss of being independent in terms of functioning, so forgetfulness, struggling to perform certain self-care tasks for example, forgetting to take medications, forgetting to pay bills but still being able to function in life for the most part without the direct help or intervention of another person. Then we get to stage four, which is outright dementia, which can include a loss of not just memory but language and other important thinking abilities that do interfere with daily life, and research shows that women may have greater cognitive brain reserve but a faster cognitive decline than men. It's not really known why this is the case, but it's thought to be related to female hormones and we certainly talk a lot about female hormones. The whole focus of my career is midlife and menopause and hormone therapy. It appears that estrogen, particularly if taken within the 10 years of menopause, has some neural protective abilities and that women with brain fog subjectively report an improvement in their word finding ability with menopausal hormone therapy.
Speaker 1:Recent research has shown that women may have greater cognitive improvement in their cognition and improvement in the size, the volume of the brain if they are at risk because they have the APOE4E4 phenotype or actually genotype, so you can have different ApoEs, and ApoE4, e4, or even ApoE3, e3 have a three to four fold to up to a 12 to 15 fold increased risk for senile dementia of the Alzheimer's type, also called SDAT, relative to women that just have the wild type ApoE, apoe genotype and they have generally several years earlier age of onset of dementia. It seems like ApoE2 is the best one at protecting the brain and I have some women who get this testing done. In the past I somewhat discouraged it, I just focused on family history because you know we didn't really have interventions but increasingly we do have more interventions. But I think that every woman and man for that matter at midlife and beyond should be interested in protecting brain function. So some of the signs and symptoms of cognitive decline it can be individual, but the common symptoms first include trouble finding the right words to express yourself and people can get frustrated and say you know what I mean, as they're pointing to something but they can't come up with the word door or handle or knife or ball Really simple terms.
Speaker 1:I remember postpartum, when you of course experience rapid loss in estrogen after having a whole bunch of estrogen during pregnancy, when I was writing thank you notes to people having trouble remembering like really simple words how to spell, and certainly some of it can be just the whole upheaval and change in life and also the excitement and the sleep deprivation. But I was convinced that a lot did have to do with estrogen and once I got my estrogen levels back several months postpartum. I remember thinking, yep, I was just clicking on all those gears and that personally had a lot of impression on myself, as well as the fact that, personally, my tendons were much worse in the postpartum timeframe. And again, it's individual. There's lots of women who lose estrogen, who don't notice any word finding difficulties, who don't notice any tendon problems. But that's one reason why I really like to take a good obstetrical history in my midlife patients. Did you develop hypertension or diabetes? How did you feel postpartum? Did you have any postpartum mood problems? I certainly didn't. I was euphoric, but a lot of women aren't and that's why we're all individuals and certainly genetics and environment and diet and lifestyle play a role in how all of these interplay.
Speaker 1:So, after trouble finding the right words to express yourself, if you misplace or lose items Now I have to admit when I buy gifts early months in advance I tell my husband okay, I hid this in this place, don't let me forget. So again, some word finding issues or some forgetfulness, especially for women that are multitasking and so busy. You don't have to immediately be concerned that you're on the road to dementia, but when you forget dates or appointments, you feel overwhelmed by tasks, you forget to do things, you're more hesitant to be out in public or to travel. Those are concerns. So when should you talk to your physician about your memory concerns? Well, if you have any forgetfulness or amnesia for recent events that is not linked to medications like anesthesia. If you always have to write reminders and set alarms If you start to struggle to perform daily chores and tasks and you need reminders and prompts regularly.
Speaker 1:If other people are concerned, I always ask women about their work productivity. Are they having any issues or anyone complaining about their ability to work? And one thing about menopause if you look at United States labor statistics, prior to menopause women have about a 70% work participation level. After menopause, around 51, which is the median age of menopause, it drops to 30% and a lot of that has to do with brain functioning to 30% and a lot of that has to do with brain functioning. If there is loss of insight or awareness and poor judgment, that's another concern. If there's behavioral problems like irritability, excessive worry, anger, agitation, suspiciousness when I do memory testing questions in the office, I find if someone is trying to joke or make light of things to hide their cognitive impairment, that that is a problem. There are tests that can be done. You should first start with your primary care physician. You may need to see a neurologist.
Speaker 1:There are treatments that include lifestyle modifications, diet supplements and even sometimes medications. One of the medicines that I have been prescribing for quite a while to women over 45, and especially over 50 after we take care of lifestyle and hormonal status and sleep disturbances, is serifolin NAC. It's a so-called quote medical food and it's formulated to meet distinctive nutritional requirements of patients who have memory loss, called MCI mild cognitive impairment. It was up until recently only available by prescription and a lot of insurances wouldn't cover it because they considered it a medical food, not a medication. But I would always tell people let's try this for three months If you think it's worth it, but you can't afford it long-term. Then you could maybe figure out how to buy the component separately, and in my podcast I did in season one in September of 2023. I described that in more detail, but it's now available over the counter, making it convenient for people who just want to take one single pill and they want to treat their mild cognitive impairment. So the ingredients in serifol and NAC include active folate L-methylfolate that supports mental focus and the neurotransmitter production, while improving brain metabolism. It also has methylated B12, which boosts energy production to help support overall brain and neurologic function. And it contains NAC, an acetylcysteine which contributes to brain health by reducing oxidative stress and boosting glutathione production. I have a column on glutathione.
Speaker 1:What are the benefits of serifol and NAC? Well, it's backed by an MRI study up to seven years of clinical data in the same patient, showing long-term users help slow cognitive decline and maintain essential brain function. Starting it early can help protect your brain cells, slow the loss of brain function and improve the quality of your life. And as of March 2025, the Ides of March, serifolin NAC is now over the counter and it's renamed serifolin brain wellness. Now, if you happen to have an MTHFR mutation and half the population has one mutation, if you have two mutations of the C gene, especially if you have elevated homocysteine levels, and that can be up to 10% of the population it means your body lacks the enzyme to take regular folate and convert it into the active isomer L-methylfolate, and that can accelerate brain oxidation and brain aging. I describe it the oxidative process like if you cut an apple and you leave it open to the air, it turns brown. So with aging there can be oxidative stresses Now gobbling up a bunch of antioxidants.
Speaker 1:If you have too much antioxidants they can be pro-oxidative. So even if you're taking something over the counter, it's important to work with your healthcare team and bring that in. And just because something's not a prescription doesn't mean that it's not effective or potent. Supplements B12. I routinely check B12. I always did it over age 65, then I started going down to 60. If someone is on any medications like metformin or stomach acid ppi blockers, that can affect b12. If people are strict lacto ovo vegetarians and their dietary survey doesn't include milk and eggs and meat, those are all reasons I might want to do a B12 level. People with gut issues, crohn's, anyone who's had any ileal resection generally needs B12 shots because their gut can't absorb it. And there was a new study in older adults with low levels of B12, but still in the normal range, that showed signs of neurologic and cognitive impairment.
Speaker 1:I routinely send messages to my patients on my chart. Even if the lab says it's quote, normal, if it's under 300, I am not happy because there can be neurologic impairment and so increasingly I'm trying to shoot for levels of 400 or 500 in patients, just like vitamin D. Oh, I go back and forth with patients. They say my doctor said my B12, or my vitamin D rather, is too high at 85 or 95. And I'm like lifeguards have levels of 150 and feel great, it's not even a vitamin. Now B12 is a vitamin. It's a very big vitamin physically, with a long half-life, and is a very complex vitamin. Now B12 is a vitamin. It's a very big vitamin physically, with a long half-life, and it's a very complex vitamin, but it is water soluble and so excess is usually excreted out. There are some cases where elevated levels may be related to other conditions, and we have this information on our speakingonwomenshealthcom site, but far more often we're concerned with inadequate low levels.
Speaker 1:Another nutrient or supplement that's important for brain health is omega-3. Now I've done a podcast on omega-3 fats, we have a column on it, and so I'm not going to rehash all of that, other than to say that omega-3 is important for brain health. It helps facilitate communications in the brain, boost brain blood flow and support brain health, and signs of omega-3 deficiency can include brain fog, poor memory, trouble concentrating, as well as skin irritation, dry eyes, brittle nails, joint pain, insomnia, and I have so many women complain of those symptoms at midlife. Some of it's related, of course, to lack of estrogen, but not all of it. And another side of low omega-3, apparently, is earwax buildup. I learned that in researching for this column and podcast.
Speaker 1:Now magnesium in researching for this column and podcast, now magnesium I wanna spend a little time on magnesium, because some studies recently suggested that magnesium is linked to better brain function and may help reduce dementia risk, and after vitamin D and now probably omega-3, probably the next most common, tied with omega-3 for supplements. I recommend to women that they're not getting in their diet is magnesium, and women, or people, adults who consume more than 550 milligrams of magnesium daily have higher brain volumes than those who only get 300 to 350 milligrams daily, and, interestingly though, these effects were greater in women compared to men, and some of this information I'm going to present is from the National Institute of Health. There's a nice fact sheet on magnesium for health professionals, and magnesium is an abundant mineral in the body. It's in lots of foods, it's available as an over-the-counter, inexpensive supplement, it's in certain medicines like laxatives and colonoscopy preps and antacids, and magnesium is very important because it's involved in over 300 enzymatic systems in our body that regulate a lot of diverse biochemical reactions, including protein synthesis, muscle and nerve function, blood sugar control and blood pressure regulation. Magnesium is needed for energy production, oxidative phosphorylation and glycolysis, and it contributes to the structural development of our bones, and, of course, I'm very concerned about bones. One in two women over age 55 have osteoporosis and we have a lot of podcasts on osteoporosis.
Speaker 1:If you want more detail about therapies, evaluation, calcium, vitamin D, please go back to prior podcast. So magnesium plays a role in the active transport of calcium and potassium ions across your cell membranes. That helps with nerve conduction, which obviously can help affect brain function, muscle contraction and heart rhythm. The average adult body contains about 25 grams of magnesium and over half of it is in the bones and the rest are in the soft tissue, with less than 1% in the bloodstream. That are under tight control, and so the normal magnesium serum concentrations are tightly controlled.
Speaker 1:If the magnesium level is low, there can be a lot of problems. The body tries to conserve it by reducing kidney excretion. Assessing magnesium status, just like assessing calcium status, can be difficult because most of the magnesium is inside the cells or the bone, just like calcium. That's why I have women do 24-hour urine calcium collections if I want to find out about their calcium balance, and unfortunately half of my patients don't complete the test, so the serum levels of magnesium don't always correlate. You can get an RBC red blood cell magnesium, which sometimes I do. I like to clinically assess people and as long as there's not kidney failure, generally speaking, magnesium supplementation is not going to be a problem. If you take too much magnesium, you will get diarrhea.
Speaker 1:The recommended daily allowances for magnesium are set and there's different requirements based on age and sex, pregnancy, breastfeeding, and then there's a tolerable upper intake level and you can find this in the links to our column or on our website. We list it. Obviously, situations with pregnancy and breastfeeding require more. In general, it's listed that the average male over age 50 needs about 420 milligrams of magnesium, where the female's 320. I really think it's probably more than that, just from my own clinical experience with doing dietary surveys and recommending magnesium supplements.
Speaker 1:Magnesium is in lots of foods beverages, green leafy products, spinach, nuts, seeds, whole grains. Magnesium is added to some fortified foods, but foods that are highly processed removes the nutrient-rich germ and bran and lower the magnesium content. So I think it's best to get whole foods. Tap and mineral and bottled water might be a source of magnesium depending, it varies from one milligram per liter to more than 120 milligrams per liter. About 30 to 40% of the dietary magnesium consumed is typically absorbed by the body and that probably varies by individuals.
Speaker 1:Some foods that are rich in magnesium pumpkin seeds, 156 milligrams. Chia seeds, which are rich in omega-3, 111 milligrams per serving. Almonds, also rich in omega-3, 80 milligrams. Spinach, 78. Cashews, which are rich in copper, 74. Peanuts a quarter cup 63. Soy milk, plain or vanilla a one cup is 61.
Speaker 1:Black beans 60 and tamami, shelled and cooked, a half a cup 50. Peanut butter two Peanut butter, two tablespoons, 49. Potato baked with the skin 43. Brown rice a half a cup, 42. Plain yogurt, low fat, eight ounces, 42. Yogurt's, also rich in phosphorus, which is important for muscles.
Speaker 1:Halibut, cooked, three ounces. Rich in omega-3 is is, uh, 24 milligrams. Avocado cubed, which is a heart healthy fat, 22. Chicken breast three ounces 22. Beef ground 90, just three ounces is 20 grams of magnesium, actually milligrams, 20 milligrams of magnesium.
Speaker 1:A medium apple you know, an apple a day keeps the doctor away is just nine milligrams. A carrot, one medium, is seven milligrams of magnesium and of course that's very rich in vitamin A, which is a true vitamin, unlike vitamin D, which is a pro-sterile hormone, hard to overdose on. Vitamin A you can overdose on, so a lot of times dietary supplements might be recommended and you can get the oxide which is more irritating to the gut. So for constipation women, I might recommend that Magnesium citrate I might recommend if someone has had a calcium oxalate stone and you're trying to get more citrate in the diet. There is potassium chloride.
Speaker 1:Absorption of magnesium from different salts vary. It seems like magnesium that dissolves well in liquid are more completely absorbed than less soluble forms and some small studies show that magnesium in the aspartate, citrate, lactate and chloride forms are absorbed better and more bioavailable than magnesium oxide, the cheaper one that I tend to recommend with constipation, and better than magnesium sulfate. One study found that very high doses of zinc can interfere with your magnesium absorption and disrupt your magnesium balance in the body your magnesium absorption and disrupt your magnesium balance in the body and certainly I've been finding more zinc deficiency and since the age of COVID, where we knew that vitamin D was very important and zinc is important in terms of helping enzymes that fight off respiratory viruses, I've done more zinc levels and I'm surprised at finding low levels. I think just in general, the nutritional status of Americans, who have a lot of wide access to food. Sometimes that quality of the food is not optimal and if you missed my column or podcast on food freedom and banned foods and substances in our food supply that are not optimal and that are banned in other countries, please go back and listen to that one. Now, in terms of magnesium in medicines, it's in lots of laxatives, like milk of magnesia. For instance, there's 500 milligrams of elemental magnesium per tablespoon and the advice is up to four tablespoons per day for adolescents or adults, but such a dose is well above the safe upper limit on a daily basis and some of that magnesium is not absorbed because of the laxative effect. So it's not to be done regularly. And again, this podcast is not medical advice. It's just to empower you to be strong, be healthy and be in charge and be prepared to interact with your healthcare team in the most efficient and productive way.
Speaker 1:And you have been listening to the Speaking of Women's Health podcast I'm your host, dr Holly Thacker, in the Sunflower House. We're talking a lot about magnesium. We started off by talking about supplements that help with cognitive decline, including now the available over-the-counter without a prescription, serifol and Brain Wellness. We're talking also not just about B12, but omega-3 and magnesium and the magnesium status and, unfortunately, dietary surveys in the US find that many people consume less than the recommended amounts of magnesium, finding that 46 or 48% of all Americans ingest less magnesium from their food and beverages than they should, and that adult men 71 years and older, and adolescent males and females are the most likely to have low intakes. And again, that can lead to constipation. It can lead to migraine, headaches, leg cramps, insomnia. So if you're suffering from those symptoms, take a look at your diet and count up. Go on our website and see the list of foods that are magnesium rich and see if you're ingesting those.
Speaker 1:If you're very low in magnesium, your kidneys try to limit excretion of this, but habitually low intakes or excessive loss of magnesium due to certain health conditions that also include poor nutrition, chronic alcoholism or the use of medicines that can lead to magnesium deficiency can cause loss of appetite, weakness, numbness, tingling, even seizures, muscle cramps, personality changes, coronary heart spasm, and severe magnesium deficiency can lead to low potassium, low calcium levels, low serum calcium or potassium levels, because the whole mineral balance is disrupted. So we talked about some of the groups of people that we're concerned with. That also includes those that have GI gastrointestinal problems, like gluten-sensitive enteropathy. We have a great column and podcast on celiac disease. Regional enteritis Crohn's can lead to magnesium depletion If the ileum has been resected. That not only leads to low B12 levels, requiring B12 shots, but also magnesium loss. Those people that have type 2 diabetes can have magnesium deficits, and those with insulin resistance or type 2 diabetes have more loss of magnesium in their urine, probably because of higher concentrations of sugar in the urine, which increase the output. Alcohol dependence is associated with GI problems, poor nutrition, possible liver dysfunction, pancreatitis, kidney problems. Liver dysfunction, pancreatitis, kidney problems and most people that have alcohol problems are very low in magnesium. We talked about older adults, and older adults by age are also associated with a higher risk of cognitive decline, which we've been talking about trying to prevent. The statistic that one in two women by age 85 will have dementia is terrifying. People do not want to outlive their brain. Magnesia may also affect blood pressure, and uncontrolled high blood pressure is associated with a higher risk of dementia and heart failure and kidney failure.
Speaker 1:Now, besides having a good diet, taking selected supplements with your healthcare team's advice, whether that's serifolin, brain wellness or magnesium. Hopefully you can get your omega-3s from your diet. That's best for your heart. But some people if they cannot tolerate fish, if they don't like the chia seeds, flax seed, seaweed, almonds, walnuts to add to their diet, may need to take a supplement. And sometimes those people with very high triglycerides or very dry eyes may be recommended by their cardiovascular and ophthalmologic physicians to take fish oil supplements. But it's important to have this monitored and measured, because too much omega-3s are not good. You want a four to one omega-6 to omega-3 ratio.
Speaker 1:Migraine headaches, and the more migraine headaches you have, the less blood flow do you have to the brain and the more white lesions you have. If you haven't heard my podcast on migraine headaches and if you suffer from migraine headaches, that's a good one to go back to. I pretty much will recommend a magnesium supplement and riboflavin to all of my patients with migraine. Half the population has migraine and the more migraines you have, the more insults to your brain. And just like we want to avoid trauma to the brain, we want good nutrition. We want good brain stimulation, using the right side creative side of the brain and the left side, more detailed, mathematical oriented side of the brain. You want to use both sides. You want to learn new activities. Physical activity learning from doing Tai Chi to even ballroom dancing has been shown to help brain health. Now you do not want to do excessive doses of magnesium, excessive doses of B12, excessive doses of omega-3, which is a fat, which is calories.
Speaker 1:Ladies, and weight is a big problem and a big concern. The biggest concern no pun intended for midlife women and women in general. It's not a menopausal symptom. I have a lot of women presenting to my practice for weight concerns, but not hormonal concerns, and they're sent to our weight management program. Now, getting back to some of the interactions with magnesium, it's interesting that magnesium rich supplements can decrease the absorption of oral bisphosphonates like alendronate, fosamax, residronate, actonel. We use these medicines to treat osteoporosis and, generally speaking, any magnesium-rich supplement or medication should be separated by at least two hours. They also form insoluble complexes with antibiotics like doxycycline, fibromycin that we use for acne and we use for different infections, including endometritis, uterine infections, as well as democlocycline, which is a tetracycline, as well as quinone antibiotics like ciprofloxacin-cipro or levofloxacin-levoquin. And so there has to be at least a two hour before or four to six hour after a magnesium-containing supplement is done. Supplement is done.
Speaker 1:If you're on diuretics, it's important to discuss with your physician or healthcare team the magnesium status, because different types of diuretics might increase the loss of magnesium, such as hydrochlorothiazide. In contrast, potassium-sparing diuretics like spironolactone, aldactone, which we might use for hair thinning, androgenic alopecia we have two podcasts on hair so far June of 2023 and June of 2024, and June of 2024, as well as a 2025 podcast on biotin those potassium-sparing diuretics actually reduce magnesium excretion, so you might need less magnesium if you're starting on one of those medicines. The proton pump inhibitors, ppi drugs, when taken for prolonged periods of time, can affect the bone negatively and can cause low magnesium levels. Now it's best again to focus on getting your magnesium in your diet, but not everyone can do that. It's also important to limit alcoholic beverages. Certainly, alcohol is a neurotoxin and is not required, and so if you're really trying to protect your brain, also reduce cancer risk of the mouth and throat and pancreas and breast, ditch the alcohol. It also will help you save a lot of calories. I know a lot of people don't like to hear it, but it is true information. So, wrapping up this podcast on everything cognition and those selected supplements which we think have some pretty important effects on the brain. The lifestyle changes of eating a whole food, plant-based, heart-healthy Mediterranean olive oil-rich diet or the MIND diet, which incorporates that plus beans which are high in fiber and focusing on unprocessed foods and whole foods, is very important. Physical exercise the more physical exercise and activity, the lower the risk of cognitive decline. That's one reason that I encourage those who are hesitant to have major orthopedic surgery to those needing a joint replacement, like a knee or a hip replacement, because they're very concerned about such major surgery or major back or spine surgery to really strongly consider having their orthopedic problem or neurologic problem fixed so that they can maintain physical activity for brain function.
Speaker 1:Social interaction Communication stimulates and engages different parts of the brain. Social isolation after age 65 is a modifiable risk factor for dementia. So include your older relatives in your events and, as you get older, make younger friends. I always like to laugh when I think about my uh sons telling me that, uh, one of my friends who's actually younger than they are, who I love to golf with and do things socially, that she can't be your friend, mom, because she's too young. Well, she's an adult and she's not too young and I think it's good to, as you get older, have younger friends to keep you active and, sadly, the older that you get, the more life celebrations and funerals that you attend. So you want to have a wide social network as much as possible. Wide social network as much as possible.
Speaker 1:Learn new things, challenging things. Every time I have to do something that I might not want to do, that's like a new project. I'm not one for liking to put things together, for instance, I realize this is challenging a part of my brain that maybe I'm not so good at, and it's a good thing to do Working or volunteering. I also think about this thing when I'm doing a lot of extra work. Well, I'm using my brain.
Speaker 1:We just had to learn a new software program for artificial intelligence, and the thing that bothers me about artificial intelligence is well, it's only as good as the information inputted. So that's an issue. But also, if it makes things too easy for us that we're not using our critical thinking skills, it's a problem. You know, I marvel at some people who've never looked at a map or a compass, because they just have their phone. Tell them where to go. You know what if you lose your phone? What if you don't have electricity? So sometimes relying on all these extra assists are not good not so good. So learn new things, work and volunteer. Anytime you have to think or reason or communicate, organize or problem solve, it's a good thing. So remember, be strong, be healthy and be in charge.
Speaker 1:And bookmark our website, speakingofwomenshealthcom, to read new things, to learn about breaking health news, to follow us on social media, to deep dive into some long, complex columns that aren't just short snippets of fast social media. You want to vary your reading and not just do the quick social media snippets. Thank you so much for listening to the Speaking of Women's Health podcast. Don't miss a future episode. Hit, subscribe or follow. It's free and you can subscribe wherever you listen to podcasts Apple, itunes, tunein, spotify. We're also on YouTube and Rumble. If you like this episode and you want to help support us, share it with others. You can donate to our nonprofit speakingofwomenshealthcom. Please leave a five-star review and a rating. Thanks again and I'll see you next time in the Sunflower House. Remember, be strong, be healthy and be in charge.
