They Call It “Normal Aging”—We Call It Bullsh*t

Hello Warriors!

Welcome back to the ‘Pause Like a Warrior newsletter. This week on the Suburban Warrior podcast, I sat down with a true pioneer in women’s health, Dr. Betty Murray, for an eye-opening conversation that every woman in midlife needs to hear.

A functional medicine expert with over 20 years of clinical experience and a PhD in hormone metabolism, Dr. Murray is revolutionizing the way we approach menopause, hormones, and long-term vitality. She’s the founder of the Minerva Project—a cutting-edge telemedicine platform delivering personalized, precision hormone care to women across the U.S.—and she’s here to shake the system that’s been failing us for far too long.

But she’s not just an expert—she’s lived this journey herself. After facing her own midlife health crash marked by fatigue, inflammation, and frustrating answers from conventional doctors, Dr. Murray dove into the science. What she discovered? That women are biologically unique, vastly understudied, and often misdiagnosed or underdosed when it comes to hormone therapy and overall care.

Her work is deeply rooted in functional medicine, nutritional science, hormone metabolism, and the gut microbiome—and her mission is clear: To give women back their power through real science, not outdated myths.

Dr. Murray is also the host of the Menopause Mastery Podcast, a sought-after speaker, and the founder of Living Well Dallas, one of Texas’ largest integrative health clinics. She's changing lives—and changing the narrative around midlife for good.

5 Game-Changing Lessons from Dr. Betty Murray

1. You’re Not “Estrogen Dominant”—You’re Likely Underdosed and Misunderstood

Many women are told they’re estrogen dominant during perimenopause, but what they actually need is more of the right hormones, not fear-based messaging. “Just because you’re still getting a period doesn’t mean your hormones are working,” Dr. Murray says.

2. Hormone Replacement Isn’t One-Size-Fits-All

Blanket protocols don’t work. Every woman metabolizes hormones differently based on genetics, gut health, and liver function. This is why some women still lose bone density or feel foggy despite being on HRT.

3. Gut Health & Hormones Are Deeply Connected

Before the hot flashes come the gut issues: bloating, food sensitivities, IBS, and SIBO. These aren’t random—they’re signs of internal imbalance. A disrupted microbiome can even recirculate toxins that act like estrogen, throwing everything off.

4. Protein + Muscle = Longevity

If you're not getting 50 grams of protein at your first and last meal, you're likely not building muscle—which is critical for metabolic health and aging well. Collagen helps, but it’s not enough. Protein timing and distribution matter more than we’ve been told.

5. Perimenopause is the Window for Prevention—Not Waiting

Waiting until your period stops to seek help is waiting too long. Brain changes, bone loss, and cardiovascular risk all accelerate during perimenopause. Early, personalized intervention is key to long-term health and vitality.

Dr. Betty Murray emphasized on the podcast that building and maintaining muscle is one of the strongest predictors of longevity for women—and now, the science backs her up: a major two-year study in postmenopausal women (see below) found that creatine supplementation, when combined with resistance training, significantly improved both lean muscle mass and bone strength, two pillars of healthy aging.

IMPORTANT: While the study below was conducted in postmenopausal women, all women over the age of 35 should understand the powerful connection between strength training, creatine supplementation, and long-term health. And for even more insight into why creatine deserves a place in your midlife wellness routine, check out this excellent article from the Creatine Advisory Science & International Society (CASI), which breaks down findings from the Journal of the International Society of Sports Nutrition on how creatine supports muscle, bone, and brain health in women.

2-Year Randomized Controlled Trial in Postmenopausal Women: Creatine + Exercise Boosts Bone and Lean Mass

A large, two-year randomized controlled trial involving 237 postmenopausal women (average age 59) investigated the effects of daily creatine monohydrate (0.14 g/kg/day) combined with a structured resistance training and walking program. Compared to the placebo group, participants taking creatine experienced:

• Significant improvements in proximal femur bone geometry (p = 0.046)

• Greater increases in lean tissue mass, indicating enhanced muscle preservation

This is the largest and longest trial to date focusing specifically on women after menopause and demonstrates creatine’s ability to support both musculoskeletal strength and bone structure—key factors in healthy aging.

Why This Matters

• Bone Geometry: Creatine supported bone shape and strength, which are more predictive of fracture risk than density alone—an important insight for women combating postmenopausal bone loss.

• Muscle Preservation: It helped maintain lean mass during a critical life stage where sarcopenia (muscle loss) accelerates.

• Safe and Effective: Creatine, at standard dosing, combined with regular exercise, offers a low-risk strategy to protect bone and muscle health during midlife.

Key Takeaway for Midlife Women

Supplementing with ~8–10 g/day for a 150lb woman in conjunction with consistent resistance training and walking can provide meaningful protection for bone and muscle—making it a smart addition to your wellness toolkit.

Ready to Warrior Up!

Listen to the Full Episode: Suburban Warrior podcast on Apple Podcasts or wherever you get your podcasts.

Thank you for reading—and remember, knowledge is power! If you’re experiencing symptoms, don’t ignore them. There is help (and hope) out there. Stay tuned for our next newsletter to keep transforming your mindset and rocking your inner warrior!