Send us Fan Mail

Episode 30 - Epigenetics, Hormone Health, Perimenopause & Longevity with Dr. Kate Dwyer | Wellness in Asheville Podcast

Introduction to Dr. Kate Dwyer and Kate Dwyer Nutrition

What if the key to feeling like yourself again in perimenopause, optimizing hormones, and slowing biological aging wasn’t just about “eating healthy” or accepting symptoms as inevitable—but about understanding and influencing your epigenetics?

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Kate Dwyer, registered dietitian and Doctor of Clinical Nutrition, to dive deep into women’s hormone health, functional nutrition, and the cutting-edge science of epigenetics.

Dr. Kate specializes in helping high-achieving women navigate perimenopause, PCOS, metabolism changes, and hormone-related symptoms through a blend of functional medicine and evidence-based nutrition. She emphasizes foundational lifestyle factors—sleep, stress resilience, diet, and methylation—over excessive testing or long supplement protocols.

Together, Travis and Dr. Kate discuss:

• The basics of epigenetics and how lifestyle can literally turn genes on or off
• Dr. Kara Fitzgerald’s groundbreaking “Younger You” research on reversing the epigenetic clock
• Methylation, liver health, choline, and why these matter for hormone balance and detoxification
• Protein needs, muscle preservation, and sarcopenia prevention in midlife women
• Bioidentical vs. synthetic hormones and local Asheville resources
• The power of whole foods like liver and leafy greens for nutrient density
• Practical strategies for energy, mood, sleep, and feeling empowered in your body

Whether you’re in perimenopause, dealing with hormone shifts, or interested in longevity, this conversation delivers science-backed, actionable insights.

Key Takeaways

• Epigenetics is modifiable—diet, stress, exercise, and sleep can make your DNA methylation patterns “younger”
• Foundations first: Prioritize sleep, stress resilience, and nutrient-dense eating before advanced interventions
• Methylation supports hormone metabolism, detoxification, neurotransmitters, and liver health
• Protein (1.2–1.6 g/kg) + strength training become increasingly important as estrogen and progesterone decline
• Whole food sources (liver, eggs, beets, greens) provide synergistic nutrients that supplements alone cannot
• Women deserve healthcare that listens, educates, and empowers body literacy
• Micro-changes in daily habits can create profound shifts in how you feel

Timestamps

00:00 – Introduction and Dr. Kate Dwyer’s background
01:11 – Personal story, functional medicine journey, and what drives her work
05:52 – Her unique training (biochemistry → RD → functional nutrition → doctorate)
11:58 – What is epigenetics? Why it matters for aging and health
14:54 – Dr. Kara Fitzgerald’s “Younger You” study and program details
20:59 – Protein needs, muscle protein synthesis, and perimenopause changes
22:47 – Methylation explained: symptoms of poor methylation and how to support it
26:15 – Genetic factors (MTHFR and others), testing, and nutrient cofactors
31:55 – APOE gene, Alzheimer’s risk, and why genes are not destiny
36:27 – Bioidentical vs. synthetic hormones and local Asheville resources
40:08 – Eating liver, desiccated options, and Terry Walls protocol
43:34 – What excites and concerns her in the longevity space
46:47 – Future of precision medicine, hormones, and integrative care
49:51 – How to connect with Dr. Kate and special listener offer
51:56 – One piece of advice for women in perimenopause

Episode Links

Dr. Kate Dwyer
https://www.katedwyernutrition.com/

Get in Touch With Dr. Kate Dwyer

Instagram: @katedwyernutrition (or search Kate Dwyer Nutrition)
Website: www.KateDwyerNutrition.com
Free 15-minute discovery calls available
Special Offer for Podcast Listeners: 15% off cash pay packages until July 31st, 2026 with code BWA15

Produced by Be Well Asheville

The Wellness in Asheville Podcast is produced by Be Well Asheville — Asheville's local wellness media brand connecting the community to the practitioners, modalities, and conversations that matter most for your health.

Get Involved

🗓 Monthly Meetup — Join our free monthly wellness professional meetup at Sun Soo Martial Arts, 800 Fairview Rd Suite D2. Connect with practitioners, educators, and wellness seekers across WNC.
🤝 Wellness Collective — Become a paid member of the Be Well Asheville Collective and get access to exclusive resources, community, and practitioner support.
📬 Newsletter — Stay connected with Asheville wellness news, episode drops, and community updates. Sign up at bewellasheville.com.
🎙 Be a Podcast Guest — Are you an Asheville wellness practitioner? We'd love to consider featuring you. 

This episode is brought to you by the 9th annual Love, Shine, Play Yoga Festival, happening July 23rd through 26th in Asheville, North Carolina.

Join world-class teachers, inspiring workshops, live music, and a heart-centered community in the beautiful Blue Ridge Mountains. Whether you’re deepening your practice or just starting, it’s the perfect summer experience to reconnect and recharge.

Get your tickets at loveshineplay.com

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.