This article is for anyone struggling with weight loss and considering the new wonder drugs—semaglutide, tirzepatide, or retatrutide.

Maybe you’re thinking about it, researching, or maybe you have already made the decision-you decided to give it a shot, and here you are.

Syringe in hand. Hundreds of dollars worth of delicate little vials tucked away in the fridge.

You did the insurance. The appointments. The bloodwork. The concierge websites. You may have learned a whole new language to get here — Ozempic, Wegovy, Zepbound, semaglutide, Glp-1,2,3, Tirzepatide, Retatrutide, titration, micro dosing, and semi-legal peptides labeled for research purposes only.

And now it’s time to start dropping pounds, just like everyone on your feed.

But — what are you supposed to eat?

Are you even hungry?

Should you just... not eat? Pound protein shakes? Are you going to end up looking like a sag-skinned bag like those people on Tiktok? Is it all going to come creeping back the second you stop injecting?

We have been on a merry-go round of diet fads and weight loss drugs forever, and what is happening now in medicine is different.

This is truly an opportunity for health and happiness that has never existed before and I want you to know that.

It’s still going to take effort on your part, but this is my cheatsheet for success.

This article is to give you a basic game plan for how to lose weight and love your body in 3 months with the help of the new GLP-1, 2, and 3 medications.

This is a time to take FULL advantage of what’s here right now.

A new life.

These drugs are both weight loss drugs and longevity drugs.

It can be hard to imagine, after years, decades, a lifetime of life as you know it.

So-if you want to actually change the course of your life, you need a food game plan.

You need a sustainable and effective diet-one that works for your body and life.

But here’s a secret that most plans miss:

The ultimate goal of this whole process is actually to love food.

To love your body.

To be happy and healthy.

To fully enjoy eating, living, and moving.

Please take a moment, close your eyes, and imagine yourself in that freedom.

And that is what this gameplan is about.

So, if you’ve already chosen a diet that is health-focused,—go for it.

It needs to build your foundation of bone and muscle, while losing visceral and excess fat and toxins.

Used properly, these drugs can help your body rebuild it’s metabolic pathways, reduce risk of cancer, and reverse chronic inflammatory conditions.

You will need to learn how to discipline and create structure from an emotionally neutral and kind place, but it does not need to be hard.

Know that this restrictive phase is temporary.

It’s meant to free you from a lifelong power struggle of self denial.

–and that after the required amount of restriction– maybe that’s 3 months or 2 years– you want to land in a place of peace and healthy relationship with body and food.

You want freedom.

You want to eat your favorite foods.

You want to enjoy meals with others.

You want to live without constant self-denial and shame.

You want to not be a hostage of self consciousness and self disgust.

You want to live your life to be the way it’s meant to be lived.

So, how can you make sure that this is where you land…

Golden Rules of Food Freedom:

1. Keep your eye on the prize.

That means– it is essential that you spend 98%+ of your mood and emotional energy in the positive zone.

This might be the most radical ‘fitness’ routine you need.

Eliminate ALL negative self-talk.

Focus on the mini changes–the wins. Such as– notice your skin clearing up. You lost a pound. Face less puffy. Easier to walk and get in and out of the car. Arms are showing some shape. Knees less achy. Clothes are more comfortable. You can jog around the block.

This is a transformation in process–don’t focus on the frustrations–the scale going up and down, or the food fails.

ONLY use kindness, compassion and encouragement with yourself.

Keep returning to the exciting vision of your body and life the way you want them to be– light, active, strong, healthy, beautiful.

Look in the mirror and get excited about it. Feel proud of yourself.

Notice the small changes.

And what about the other 2%?

The other 2% is part of life and we need to make space for it–like we need to make space for our garbage bins at the house.

You might have meltdowns.

You might wail around sobbing on the floor of a dressing room.

That’s part of it.

You might cry, or sear in self hatred.

But there’s a difference between conscious and unconscious wallowing and negativity.

So here’s the gameplan for how it’s going to be different:

During a fit– KNOW in the back of your mind that you’re just letting the pain out. You’re intentionally expressing it instead of holding it in. You’re ‘processing’ it so that it can actually resolve–old emotions, grief, experiences, energy, and moods.

This is also a form of self compassion–

Allowing yourself to feel and detox those negative emotions and all the past garbage that’s held in the fat and lymph.

Cry it out, or run around the house screaming in frustration if that’s what you need to do.

If you haven’t already, you’ll eventually learn to release and transmute the pain in other positive ways as well–such as during a workout, physical labor, dance, improv, singing in the car, or playing piano.

But know, in the back of your mind, that you are actually detoxing. And transforming.

This is different.

This moment of self loathing is actually expressing the emotions that are stuck in the body–not packing more garbage into it.

These fits rarely last more than 15 minutes.

You may have 1 in total.

You may have 1 each week.

Whatever it is for you– just remember the ratio.

98% positive.

That’s the ultimate gym workout. Decisive and radical positivity.

The reason this might be the most important aspect of this journey is twofold:

1. without it, you will struggle more, and likely give up before reaching your goal.

2. a negative mental and emotional state will impair the body’s ability to do the deep repair work—more below.

If you are interested in 10 minute daily qigong to support you in positivity, organ health, and goal achievement, join me in Dragon Well Qi Gong and live weekly practice here.

2. Love that you love food.

If you are lucky enough to love food– then don’t lose that.

You might need to learn to love healthy food, but that’s even more enjoyable than junk–so it’s not that hard to learn.

Choose to identify as a healthy person, with a vibrant body and mind.

Loving to eat is a gift, and a good appetite is a sign of health.

It’s part of loving life itself.

Right now, you likely need to restrict and have structure to get to your ideal weight, but loving food is actually a huge benefit to being fit.

So, it might be that for now, you need to keep it simple and minimize how much you have to think about and enjoy food. You might have to just eat boring food to get the protein and veggies in.

That’s fine.

For dropping pounds, the simpler you can keep it, the better.

Know that the next phase–the ’maintenance’ phase–will be the time to enjoy again.

Game Plan: The GLP-1 Diet for Weight Loss

I have outlined 2 examples of a diet game plan, each to be adapted according to a person’s health history, age, lab work, lifestyle, and what works for your individual body.

The approach is based in Chinese Medicine and in empirical data of what is actually working for many people as these new drugs are being released. Remember that this is not medical advice, and dietary guidelines must be nuanced for each person.

***Also, reminder that this is frontier medicine—not evidence based medicine, which is very exciting, but means that no one knows every aspect to solve the weight problem for everybody. This is a process of working with yourself and your body, with kindness, love, healing, and discovery.

I will give the basic concept and strategy, and you can get an idea of how to get the most out of a GLP-1 weight loss drug.

By the most, I mean address whatever deep levels of health your body needs:

-lose the weight

-reverse insulin resistance

-reduce pain and inflammation

-reduce fatty liver

-increase energy and cognition

-prevent disease in the future

This game plan roots in Chinese Medicine, and are designed to improve digestion and detoxification, re-establish the microbiome, and synchronize the circadian rhythm for metabolic reset.

Both options use warm cooked meals, using fresh whole foods, reducing carbohydrates, with the main focus on protein and vegetables.

There are some people who will not do well with protein—in this case, work with a professional who understands this and can navigate with you until you crack the code of your body.

1. Radical-Simple

This is 1 meal per day, before 5 pm. Optionally, you can add a protein ‘snack,’ such as a few hard boiled eggs. This plan might be used for the first 2 weeks only, for a kick-off, then switch to 2-3 meals per day.

This plan leverages:

• Simplicity-no fuss, don’t have to think about food or make decisions, except for the 1 meal

• Low calorie-for those whose bodies lose weight by reducing calories and letting the digestive system rest

• Circadian alignment (no night time eating is optimal for hormone regulation)

• Intermittent fasting-may induce some autophagy and cellular detox

The idea is basically to not eat, except to supply protein, nutrients, and energy required for thinking and moving.

By keeping it so simple, you will focus your time and attention on other things in life.

It might require that you discover new ways to spend your time.

After the initial 5 days of discipline, you will heal emotional attachments to food and build trust and confidence in yourself.

Don’t worry if you make a mistake–just continue.

This is also appropriate for those who don’t know how or what to eat. It gives a break from having to figure it out throughout the day.

What to eat:

A freshly made meal that includes a healthy protein and vegetables. You may choose to include starches or not–rice, pasta, bread, potatoes. For some, this helps it feel like a real meal. Unlike many weight loss specialists, I believe these foods have nutritional benefits as long as they don’t have preservatives and are not overused. For faster weight loss, you will not include them, but either way is a solid game plan.

Usually the meal should be warm, cooked, and savory. Use olive oil, butter, or healthy fats, and some salt.

Occasionally, if it’s warm weather, salads can be included. Freshly cooked protein on a salad can warm it up. A cold, sweet protein shake is not part of this game plan.

You may or may not look forward to this meal. If you want it to be delicious, then make it delicious, and if not, don’t worry so much about loving the food right now–just get the freshness, warmth, salt, protein and veggies in. Sit down, relax, do not look at the phone or screens, and do not overeat.

This meal will stabilize the blood sugar and cultivate a healthy microbiome, while providing necessary nutrition for muscle maintenance and energy.

2. South Beach-like Diet

This plan is 2-3 meals per day, all protein and veggies, with minimal or no carbs, starches, sugar, or fruits. See book The South Beach Diet by Dr. Arthur Agatston.

Again, mostly warm cooked foods, freshly made. Protein, vegetables, healthy fats. No grains, pasta, bread, potatoes, corn, or rice.

You can learn to make fresh healthy food and enjoy it.

This plan leverages:

• Fast weight loss without hunger or fatigue

• Reverse insulin resistance

• Learning to eat healthy fresh food

• High protein to maintain muscle mass

• Healthy fats for satiety and neuro-chemical mood support

• Developed by a cardiologist for heart health

• Stable energy for the day for those who do better with eating regular meals

• Ketosis if done by the book (The South Beach Diet or no carbs and sugars)

3 Reminders to Ensure Safety and Prevent Frailty

1. Protein and Vegetables, every day.

The purpose of this is to maintain muscle, hair, and skin and also to reverse insulin resistance. On these medications you might not feel hungry, which means you have to eat on purpose rather than on appetite.

2. Work your muscles at least twice a week, plus a special fat loss hack.

Calisthenics, swimming, tennis, weight lifting, bands, hills, dance, martial arts. Muscle you don’t use during rapid weight loss is muscle your body will lose. Twenty minutes twice a week is the minimum, and daily is excellent. This is also your bone protection — especially for those 45+.

Bio hack for fat loss: Short spurts of high intensity exercise. If you have difficulty exercising, or doing cardio conditioning, fear not. The best exercise for losing visceral fat is actually ‘easier’ than you might think.

Quick bursts-such as a few sprints up and down the street. Additionally, I created a 5 minute fitness routine for exactly this purpose.

If you have difficulty motivating or knowing exactly what to do to lose fat and beautifully shape your body, join me in Qi Activator. This mini class is easy to do, and you can start at any level. It is based in Chinese Medicine Qi Gong and activates glands, metabolism, and detoxification. You can access Qi Activator here.

3. Do not let the drug talk you out of eating.

There might be days when food is genuinely unappealing and you realize at 7pm that you’ve had coffee and a rice cake. That is not a win. That puts you at risk of losing bone density instead of fat. Over the long term, this approach will leave you weak and frail, rather than fit and fabulous. If you intentionally decide to fast one day per week, or initially to get things started, there can be some benefits to certain body types to detoxify in this way.

How Fast Should You Lose Weight?

With the excitement of these new drugs, it’s easy to imagine–and you will see people doing it– losing 50 lbs in 2 months. And, it’s natural to just want to get the weight off as quickly as possible.

I do not recommend this to my clients.

I do not believe it will save you any time. Instead, it can boomerang a person right back to where they started, taking even more time, more energy, and more heartache. Additionally, it’s unlikely you’ll come out changed, healthier, and with the freedoms I’ve mentioned.

I recommend my clients aim for losing 7-10 pounds per month.

This might be a sobering number, but do the math so you save yourself from scale depression, starvation tactics, and of losing bone and muscle pounds instead of fat pounds.

You’ll realize that 7-10 lbs/ month is actually not bad at all.

It’s kind of like driving cross country at 70mph. You will get there, as long as you keep going with the diet game plan, a fitness game plan, and a positive mindset.

The medication will take the edge off hunger and cravings, and you’ll be in charge of the rest. If it takes 3,6, or 24 months to reach your goal– it’s not much time in the big picture of life.

Something you should know:

While you’re looking at the scale–it might be teetering up and down by tenths. But in fact if you are eating better, building muscle, and going to bed by 10pm, and the scale is gradually going down, then there’s a big remodel happening on the inside that you don’t yet see.

Allow these months for your body to rebuild itself. New metabolic pathways. Insulin receptors will reset. Inflammatory debris will wash out. Blood vessels will be restored. The immune system will recover. And hormones will start to return to normal. Some added support may be necessary for these various systems in certain people–but oftentimes most of this will start to reset with the health changes you are making along with the drug.

So, when it comes to your self-discipline and hard work, know that there’s more going on than just the scale. Back to the cross country drive metaphor- imagine that you are doing your part, driving steady at 70. Meanwhile, a new house is being built at the destination. It needs some time to be built, and when you get there, you’ll have a new house that you love! Everything will work properly. It will be clean. You’ll need to take care of it but it wont be a constant struggle.

Allow the time for all these systems to rebuild themselves. Stick to your plan, and use the time to become the person you want to become and get comfortable in your new identity. This is how you will maintain the weight loss and truly live a different life from the one you’ve known.

What to look out for:

If you consistently cannot get food in, start to feed depressed or bad, notice your heart rate speeding up, get dizzy, losing hair, cold all the time, or losing more than roughly two pounds a week, talk to your doctor–it could be that you need a dose adjustment or something else.

Take Advantage, don’t hold back.

These drugs are a major contribution and they will help many people lose weight they might not otherwise lose.

But real success is beyond the number on the scale.

It’s a new path in your life that was not previously there– a new identity, or way you see yourself.

It’s the weight plus freedom, confidence, strength, energy, being comfortable in your own skin, a willpower-free relationship with food, the full enjoyment of your body, and HEALTH.

So let this journey train you into the new person you want to become. Don’t just power through and wait for it to be over.

Let it be a time you can look back on and remember the fork in the road–a time of strength, resilience, and personal transformation.

If you’d like individual support on this journey, reach out to me at nathalie@divinemindmeditation.com. Using a holistic approach based in Chinese Medicine, we will identify and leverage additional factors to help you reach your goals. This might include hormone balancing, stress and emotions, herbal and peptide support, detoxification, metabolism, and a movement game plan all individualized for you.

Share Medicine in the Age of Awakening

Medical disclaimer: Nathalie is a licensed acupuncturist and Chinese medical practitioner with two decades of clinical experience in holistic women’s health — not a prescribing physician. Everything here is education, not personal medical advice. GLP-1 medications are prescribed and monitored by qualified physicians, and your nutrition and dosing decisions should be made in partnership with your prescribing physician.

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_{Image: One of the many good times in my ‘lost decade,’ I got to travel with my daughter.}

Menopause — the word ain’t sexy. But this good news is.

For me, it was a long, slow decline. Ten, fifteen years.

So insidious that I wasn’t aware of it until a doctor in another country hand-drew a graph on the back of my lab work. She knew her job was to convey the importance of this treatment to the athletic “naturalist” freak woman sitting across from her — to get me on board before things got even worse.

Downward slope, arrows… all down, down, down.

I had attributed my frazzled hair, frustration, anxiety, patchy skin, and “inability” to exercise to stress. Real-life stress: kids locked up in the house for two years during COVID, closing my clinic after eighteen years of practice, sending a kid off to college to watch lectures from her dorm room, extreme political strife, a parent needing full-time care.

Like a pinball, I shot around tending every part of my life — with full abandon of my own.

It made sense that I felt bulgy, depressed, overwhelmed, puff-faced, and like jumping off a bridge. Not actually jumping. In case anyone reading this is there right now, you’re not alone and make sure you don’t let yourself try to get through it alone—get medical help immediately and connect with any positive human around, daily.

I wasn't planning anything. It’s that the thought and desperate need to escape would flash through me, in a life that objectively is so good. I attributed it to stress, because like many people, I had real, ongoing stressors.

There were certainly great things — but midlife was hard, and it came with real changes that took their toll on heart and soul.

Dr. Monica exclaimed to me in Spanish--you must take hormones! You should have been taking them for 10 years! She sat at the desk, staring at my labs in disbelief--why hadn’t I been taking them? She pointed to her line drawing, the downward slope over a decade-long span.

I’d gone to Mexico for my own professional development and interest in stem cell therapy and anti-aging medicine. The program included hormone therapy for men and women. I decided to see how it’s done there and get my own levels checked.

Here in the U.S., the doctors in my network don’t run labs for women in perimenopause or menopause, because hormones fluctuate so much across the cycle. Instead, they go by symptoms —mainly hot flashes. Fair enough. Refreshing, even.

But since I never had hot flashes or insomnia, every doctor I saw over the years — including a menopause specialist — told me I was fine. They brushed off my mental and emotional stress, the same way I had been doing, and assured me I was doing great.

Over the years I was offered antidepressants, anti-anxiety meds, therapy, a diva cup for heavy bleeding, even a suggested ADHD diagnosis with Adderall. Not once did anyone mention that hormone replacement might take the edge off “real-life stress” — given my exact age and stage.

Within two weeks of starting bioidentical hormones, my joints stabilized and my whole body felt stronger. That wasn’t even a complaint I had. I’d already gotten used to feeling weaker and accepted it as natural “aging.”

This is in no way a complaint about the doctors who have given me such great care over the years-- there was and still is confusion, and in the name of safety and how we’ve been trained as health practitioners, it never occurred to them —or maybe they were afraid—to suggest it.

Which is exactly why I’m writing this somewhat humiliating post— and why I keep bringing it up with all my women friends and colleagues. I am a health practitioner, and the whole-body benefits of bio identical hormone replacement was not on my radar.

I assumed it was not good for you and lumped it into the same category as conventional medications and drugs, even birth control-which is not bio identical. I felt so proud and grateful that my qigong, herbal medicines, and other holistic health practices had been keeping me so healthy over the years—they truely were!

BUT—After this experience, the HRT feels like a physical baseline, almost like food. Would I have had an easier time, and possibly navigated better, had I had the support of the hormone therapy? I really think so.

It took my own experience of “losing” 10 years of life and sanity, leaving the country to be told to start NOW, and feeling stronger joints within 2 weeks of starting—for me to start my own research on safety, protocols, why all the fear and confusion, and what the few hormone specialists have been doing for decades.

So now, the purpose of this article is to bring even more awareness to the issue and share my serious message to women and physicians alike:

Bio identical hormone replacement deserves to be a top-of-mind option for any woman 45+ — before we go chasing down a disease-focused diagnosis for every new little problem that pops up.

Although it might not be for everyone, I now believe that for some, it’s foundational, almost nutritive longevity medicine — the kind that can prevent unnecessary decline as we age. (Men too, but that’s another article).

Women can stay strong in body and mind and gain decades of full-on living and healthy relationships, instead of quietly slipping into frailty and disconnection during what can be one of the most powerful moments of modern life.

If any strange or ‘unresolvable’ issue shows up after 40, please find out whether hormone replacement is right for you. Even if it seems unrelated to the problem, it may give you the baseline that finally lets another treatment work.

Don’t dismiss it just because you don’t have hot flashes. Don’t dismiss it because you’re ‘all natural,’ don’t want to rely on medication for the rest of your life, or think you’re a superwoman.

There are exceptions as not everything is for everyone, and we are lucky that we have the freedom to tune into our own bodies, make our own decisions, and work closely with our doctors to monitor and rule out contraindications. It might be less imperative for women who live very low stress lives.

Other exceptions:

• If you’re a Taoist priestess deep in the secret health practices that help continue the natural production of hormones for eternal youth and beauty--this is real, and I wish I had been doing it over the years, but instead I will share it inside our community this weekend for reference from there on out

• You’re living a low stress life, take good care of yourself, exercise regularly, and have strong bones

• Something inside simply says ‘not for me’ —

then ignore all of this. Otherwise, please read on, if only to have the information on your intuitive radar for a day you might want it.

That’s the story.

What follows is a quick reference I wish someone had handed me at 40. But medicine keeps improving, and the Black Box Warning has been removed since then… so here we are now, keep on learning.

Basics of Hormone Replacement

February 2026 FDA Press Release:

“Randomized studies show that women who initiate HRT within 10 years of the onset of menopause (generally before age 60) have a reduction in all-cause mortality and fractures. Women may also reduce their risk of cardiovascular diseases by as much as 50%, Alzheimer’s disease by 35%, and bone fractures by 50 to 60%. Though the starting time of HRT and duration of use are decisions made between the prescriber and the individual patient, the FDA’s labeled recommendation will be to start HRT within 10 years of menopause onset or before 60 years of age for systemic HRT.”

I now strongly believe bio identical hormone replacement can prevent and delay unnecessary age-related decline and that most women 50+ would benefit from taking it for health and wellness. It shouldn’t be reserved for ‘ovarian failure’ or until problems arise. Used properly, it seems to behave like preventive, longevity medicine that the Taoist sages of old would have embraced entirely, as they had already been making the early versions of it by botanical decoctions.

Sidenote: these botanical formulas from Chinese medicine are also excellent, as supplemental or for those who opt out of hormone replacement.

Although HR is not a cure-all, it should be clear that no amount of calcium supplementation can strengthen bones and literally prevent skeletal disintegration the way bio identical estrogen does, and no fancy face cream can match it to moisturize. These are chemical processes that keep the minerals, collagen, and moisture in the bones and tissues.

When to start:

Some women start in their late 30s for specific reasons. Others start during perimenopause, or menopause, depending on symptoms.

Some experts say supplementation should be started within 10 years of menopause, but now some specialists at the forefront are saying it’s still beneficial and safe to start now (age 60+). If you’re in the generation that “missed the boat” talk to your doctor, as it seems like everyone is still learning and the conversations need to be had. I’ll keep my personal opinion to myself on this one, but you might guess what I would do if I were 60+.

Hormone replacement may help with:

• Classic symptoms like hot flashes and vaginal dryness

• Bone density, joint stability, injury prevention, faster injury recovery

• Strength, balance, and staying active

• Chronic UTIs

• Heart health (especially when started early), improved LDL levels

• Blood sugar, weight, and cortisol

• Immune resilience

• Skin, hair, and beauty

• Libido, pleasure, and the ability to orgasm

• Mood, joy, and the capacity to weather stress

• Mental clarity, memory, and focus

Symptoms we often miss

Estrogen, progesterone, and testosterone are not just reproductive hormones that help us have babies and good sex. They act on the whole body — brain, blood vessels, bones, skin, mood, mind, metabolism. When they decline, the effects can surface almost anywhere, especially if symptoms start somewhere between 40 and 55. These symptoms may be partially hormone related, and improve with a combination of support:

• Joint pain

• Depression, irritability, anxiety, boredom, negativity, a lackluster mood

• More conflict with others, or feeling disconnected from others

• Insomnia

• Brain fog and forgetfulness, slow cognition

• Eczema, hay fever, allergies, even mast-cell reactivity that start midlife (detoxification could be the other main leverage point for this)

• Weight gain, especially at the waist or upper arms

• High blood sugar

• Heavy or menstrual erratic bleeding

• Migraines

• A broken bone or injury from surprisingly little impact

Why all the fear and confusion? A little history.

For most of the twentieth century in the U.S., hormone therapy was ordinary care. Not perfect, but helpful — and nobody thought it was radical or dangerous.

In 1991, the NIH and thousands of researchers launched a major study of hormone replacement: the Women’s Health Initiative. In 2002, early results were released, and a single terrifying line took the headlines: hormones raise the risk of breast cancer, heart attacks, and strokes. Within months, prescriptions stopped and women poured their pills down the drain. From that day on, an entire generation of American doctors was trained to treat estrogen like a mysterious time bomb.

The good news: the headline was misleading, and the data is now largely outdated.

This is not just my opinion, or a fringe opinion, or something you have to fly to Mexico to hear.

In November 2025, the FDA began removing the black box warnings from menopausal hormone products. Not softening them. Removing them — the warnings about cardiovascular disease, breast cancer, and probable dementia.

The agency’s own explanation for the reversal is twofold: the women in that study had an average age of 63 — more than a decade past the average age of menopause — and the hormones they were given were not the bio identical hormones widely available today.

Additionally, the way the numbers were presented made it sound much worse than it was, and didn’t include the cancers and disease that may have been prevented from treatment, that would outweigh the risks.

Because of those misunderstood numbers, fear blanketed the entire concept, and only the few specialist physicians kept with the medicine, seeing first hand how the treatment outweighed the risks.

But for the rest of us—DANGER, RISK, black box warning were the only things we knew.

Twenty-three years. A woman who was 50 in 2002, is now 74. Her entire third act missed out on something that could have made a huge difference in her life (and maybe still can!). And our own mothers-those in their 80s, 90s, who may be struggling or recently passed— I can’t even think about how it may have prevented stroke, cardiovascular disease, bladder infections, cognitive decline. My own lost decade is ZERO next to that.

The headline mistake. Those scary numbers were relative risk, not absolute risk. In absolute terms, the breast-cancer increase came out to fewer than one extra case per thousand women per year, and in the original trial it didn’t even hold up as statistically significant once the data were properly adjusted. Meanwhile, the same study showed real upsides: fewer colon cancers, fewer fractures, and better quality of life — with growing evidence of heart protection for women who start early. See The Menopause Society postition statement here.

The outdated medicine. The study used hormones we rarely use now — estrogen derived from horse urine that is not identical in structure to our human estrogen, plus a synthetic progestin called medroxyprogesterone, taken orally.

Does “bio identical” mean natural?

Bio identical hormones are synthesized in a lab to be structurally identical to the ones your own body makes — estradiol, progesterone, testosterone. They’re somewhat naturally sourced as they are usually made from soy or wild yam.

Premarin is sometimes called “natural” because it is sourced from something natural- horse urine — but naturally sourced is different from bio identical. Its structure is slightly different from ours.

How it’s given

Specialists have their favorite methods, dialed in over decades. The art is matching the approach and dose to the woman — but it can also be as simple as getting started with your doctor.

The estradiol patch (transdermal) and micronized progesterone (oral) are FDA-approved for menopausal symptoms, which means your regular GP or OB-GYN can prescribe them. You may have to ask and advocate a little: only about one in five OB-GYN residents get formal training in menopause, and much of the country is still cautious and unsure about hormones.

If you still have your uterus, you must take progesterone alongside estradiol — it protects the uterine lining and guards against uterine cancer. Progesterone is also used on its own for its calming effects: sleep, anxiety, migraines, tension.

An example/common starting point for a healthy menopausal woman who still has her uterus might look like:

• A 0.05 mg estradiol patch — a small, band-aid-like patch on the lower abdomen, changed twice a week

• 100 mg micronized progesterone in a gelcap before bed

Your doctor will tailor it to you and adjust as needed. The methods, in brief:

Patches are the modern first choice of many doctors. Estradiol absorbed through the skin skips the first pass through the liver, which some believe reduces clotting factors. FDA approved, patches are safe, convenient, and easy to fine-tune.

Gels and sprays. FDA-approved estradiol gels and sprays are another solid transdermal option. Custom-compounded creams are mixed by a compounding pharmacy to combine estradiol and progesterone for you specifically. They are not FDA-approved but preferred by many long-practicing specialists, and should not be feared if you trust your provider. All creams and gels may absorb inconsistently, and may transfer to others through skin contact, so be mindful and follow directions.

Oral tablets are familiar and fine for many women. They do metabolize through the liver, which some consider a risk, and others a benefit. See below.

Pellets are tiny implants placed under the skin that release hormones for months. Fans love the convenience. They’re harder to adjust once they’re in and can run levels higher than the body’s usual range — though some specialists favor them.

Vaginal estradiol cream treats dryness, thinning tissue, and pain with intercourse, and can lower the risk of local infections. It’s a local treatment, not systemic — which makes it an option even for many women who do not want systemic hormones.

Testosterone for women. This is the hormone you’re least likely to be offered due to lack of studies. The strongest evidence supports it for low libido, but specialists who’ve worked with women for decades also see real gains in energy, mood, and muscle. It’s given at a fraction of the male dose — gel, cream, or pellet — to keep levels in a healthy female range. Because it’s off-label, most doctors never bring it up. As a cream or gel, it can transfer through skin contact or shared sheets. Some specialists prefer pellets.

How natural medicine fits in

Hormone replacement is a convenient, foundational baseline for menopausal and postmenopausal women. It’s not a cure-all but it provides specific and necessary chemical processes throughout the body that almost nothing else can do.

Once you’ve got that set, the rest is up to you.

Lifestyle and personal growth and transformation are another whole side of this powerful time in life. That’s for another article, but some quick notes at a glance:

Diet- more important than before due to digestive and detoxification pathways. Sensitivity to alcohol, preservatives, artificial ingredients, benefits to local, whole, fresh home prepared meals. May include phytoestrogenic or superfoods such as soy, garbanzo, wild yams, fish oils, chicken liver, hibiscus tea

Herbal Medicine- wonderful tonics from both Chinese Medicine and Western Herbalism like no other available -- for beauty, energy, libido, brain, joints, kidneys, detoxification, hormones

Movement and Exercise--learn to or deepen in the enjoyment of your body. Let your movement be enjoyable such as yoga, dance, walking, swimming. Weight bearing and impact are excellent for bones. Also focus on coordination, balance, joint mobility, and response speed.

Emotional Healing and Spiritual Development- This can be a time to heal on a whole new level and spring into a whole new life. Get individualized support or learn Dragon Well Qigong in our paid subscriber group.

Professional, Creative, Relational, Sexual, Educational, Adventure- With life experience, maturity, and wisdom, you may grow into new aspects of life you never dreamed of, or always dreamed of - this is the time. Many women describe it as the best chapter of life!

Medical disclaimer: Nathalie is a licensed acupuncturist and Chinese Medical practitioner with two decades of clinical experience in holistic women’s health — not a prescribing physician. Everything here is education and advocacy, not personal medical advice. Hormone therapy is not right for every woman — no medicine is. It’s prescribed and monitored by qualified medical doctors, and your decisions should be made in partnership with one who knows your full history.

Sources & Further Reading

• November 2025 FDA Press Release about Removal of Warning

• The Menopause Society -position statement-includes breast cancer risk which is based on non bio identical hormones

• The Wisdom of Menopause (updated 2022) — Dr. Christiane Northrup

• Estrogen Matters (Revised & Updated, 2024) — Dr. Avrum Bluming & Dr. Carol Tavris

• The New Menopause — Dr. Mary Claire Haver

• The Menopause Society (formerly NAMS) — position statements and clinician directory

• International Menopause Society — World Menopause Day materials

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When I make Chai Tea from scratch, it feels kind of like a witch’s brew. Usually I drink coffee, but these last few weeks I’ve been making Chai to warm up and keep the circulation flowing. I like it extra spicy, so I add extra ginger and pepper. But if you prefer a gentler treat, you can add vanilla and cinnamon. The traditional Indian herbs and aromatic spices make for a happy belly and have some scientifically supported health benefits.

The Health Benefits of Chai’s Ingredients

• Ginger: Contains potent anti-inflammatory and antioxidant compounds like gingerol, which can reduce muscle pain, improve digestion, and support immune function.

• Cloves: Rich in eugenol, an antioxidant, cloves may help reduce oxidative stress and improve oral health. The antimicrobial properties especially benefit digestion and immune support.

• Cardamom: This spice contains antioxidants and compounds that aid digestion, reduce bloating, and may even help lower blood pressure.

• Black Pepper: Piperine, its active compound, enhances the absorption of nutrients and supports digestion by stimulating digestive enzymes.

• Mace: Derived from nutmeg, mace has been linked to improved circulation and relaxation, thanks to its anti-inflammatory properties.

• Saffron (optional): Studies suggest that saffron contains antioxidants like crocin and safranal, which can enhance mood and cognitive function.

• Star Anise (optional): Star anise is rich in shikimic acid, a compound with antiviral properties. It also has antimicrobial and antifungal effects, supporting overall immune health.

• Black Tea: Provides polyphenols that act as antioxidants, combating free radicals. Its moderate caffeine content can enhance alertness and mood.

• Milk or Milk Alternative: Nutritive food with calcium and vitamin D.

And according to Ayurveda, the ancient Indian system of medicine, Chai’s blend of warming spices helps balance the doshas (the body’s energies), particularly during colder months. Each ingredient contributes unique therapeutic benefits:

• Ginger: Known as a powerful digestive aid, it helps kindle the digestive fire (Agni) and reduce Ama, or toxins, in the body. It’s very warming, so it’s not great for people who feel too hot.

• Cardamom: Often referred to as the “queen of spices,” cardamom is thought to improve lung function, soothe respiratory discomfort, and enhance mental clarity.

• Cloves: Used to enhance circulation and build immunity, cloves also pacify excess Kapha energy, which can manifest as congestion or sluggishness.

• Black Pepper: Referred to as the “king of spices” in Ayurveda, black pepper supports metabolism and clears sinus congestion.

• Mace: Its warming nature is believed to promote healthy circulation and alleviate stress.

• Saffron (optional): Prized for its sattvic (pure) qualities, saffron is said to uplift the spirit and promote a sense of calm and happiness.

• Star Anise (optional): In Ayurveda, star anise is considered a warming spice that supports digestion and respiratory health. Its sweet and licorice-like flavor is thought to balance Vata and Kapha doshas

  

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Your Step-by-Step Guide to Homemade Chai

Here’s how to make this flavorful tea in your own kitchen:

Ingredients:

• 5 thick slices of fresh ginger

• 5 whole cloves

• 3 cardamom pods, lightly crushed

• 1.5 cups of water

• 1 teaspoon of black tea or an English Breakfast teabag

• ½ teaspoon of ground cardamom

• A few cracks of freshly ground black pepper—make sure its freshly ground

• A dash of mace

• Optional: a few strands of saffron or one star anise

• ½ cup of milk (or a dairy-free alternative)

• Honey or rock sugar (optional, for sweetness)

Instructions:

1. Combine the ginger, cloves, cardamom pods, and any other optional herbs (star anise, saffron, cinnamon) with the water in a small saucepan. Simmer for 5-10 minutes to infuse the water with the spices.

2. Add the black tea (or teabag), ground cardamom, black pepper, and mace. Let it steep for 1 minute.

3. Remove the teabag, then pour in the milk. Slowly bring the mixture to just the start of a boil.

4. Turn off the heat and sweeten with honey or rock sugar to taste.

5. Strain the chai into your favorite mug and enjoy.

For another winter immune boosting sipping treat, check out Artemis Therapeutics’ savory Chamba Broth HERE.

The 2024 presidential election. I feel hungover, shocked and heart-sunken. Donald Trump is set to return to the White House, and I’m stopped in my tracks with the reality that this kind of dishonesty has supposedly captured the trust of millions of Americans. I have to say something.

The Role of Honesty in American Culture

I want to remind us as Americans how much we rely on our innate culture of “wholesomeness” and honesty—not as a morality lecture–but as a quality of life issue. 

Honesty is more than just a moral virtue. It's the foundation of our economy, our institutions, our global influence, and our day to day lives. I wonder if we in the U.S. take for granted how much we benefit just from being able to trust the most basic things in our lives and the stability that creates for us. That we are a nation where the rule of law and trust in systems enable businesses to flourish and individuals to dream big. From Wall Street to Silicon Valley, our economy thrives on a culture of reliability—laws that protect us, contracts that are honored, and promises that are kept.

Even countries with different values—China, Saudi Arabia—invest in the US stock market. They profit from the stability of our less-corrupt, diverse, and thriving infrastructure. The rest of the world models American business practices that look for the long term relationship with customers—because TRUST is the literal foundation of a successful company.  They have learned from US culture—business practices, maybe sports as well, that lying and cheating won’t get you where you want to go, ever. Isn’t this true for all aspects of life? Health, fitness, relationship, parenting, addiction recovery, and any personal accomplishment? The road to success and happiness in any aspect of life is an honest and usually humble one.

The Hope: Something Good Can Come of This

What if he has a character change? Like in the movies. He decides to prioritize service over self-interest. He decides to put his attention to actually improving things and applies his gift of pragmatism and fearless action in the areas we need most. He becomes the hero.

• Middle East Relations: Trump has shown an ability to negotiate boldly. What if his hardline approach achieves results where diplomacy alone has failed?

• Homeland Security vs. Immigration: What if he becomes a leader with a practical, no-nonsense perspective and he creates systems that work—streamlined and safe immigration—-a constant flow of culture and contributing citizens, yet closing the loopholes that jeopardize safety?

• Economic Innovation: What if we got out of the weapons and war industry and instead our economy thrived on culture, innovation, technology, education, science, medicine, and the arts?

After all, he does easily change his mind, and he does like to take care of his people. Now, we’re his people. I’m not being sarcastic– I really mean it. What if???

The American Spirit

I believe in the American people. The rest of the world sometimes sees Americans as stupid, naive, or superficial–but the reality is that Americans won’t put up with sh$t for long. We won’t let anything get in the way of what’s meaningful to us– living our lives. Shopping. Taking our kids trick or treating. Camping. Football games. College. House projects, hair treatments, cappuccinos, pilates, water sports, gardening, Taco Tuesdays, living with animals.

People come to the US because these things actually make America Great–they are freedoms and culture that not everyone has. They come partially from our “biodiversity.” They might seem simplistic– but its how we’ve found common ground, and they form our open minded down to earth family friendly wholesome mentality.

Easy. Straight forward. Enjoy. Freedom. Possibility. Generosity. I don't think any other country in the world “gives back” like American individuals and businesses do. Many Americans have “made it” to the level of loving to give back or share their time or expertise. Where else does this happen? Can you name one other country where people give the way we see here? This is a really big deal!

So. It's over. A marathon of campaigning. Let’s try to stick together, reunite, and find the common ground, a positive path forward.

I gotta run! Pick up my kid from soccer. Lucky me. 

Oh! If you love stand up comedy like I do–check out Ronny Chang Takes on America. It’s on Netflix. He cusses more than I like, but it's such a great show. Heartfelt. He says what I’m trying to say. That this is the place to be. That if you want to be the best [in comedy], you come to America, the Beautiful Country. For all those reasons.

Whether it’s time to make a decision or not, I always return to these 6 Questions that I came up with for my own decision making. What I realized 11 years into parenting, is that we can lose touch with who we are. Kids or no kids, life is busy, and this can help stay up to date on your personal evolution. They help keep me on track and they keep the momentum of my dreams and visions.

How to Use the Questions:

They can be applied to a very specific decision, or for a bigger picture direction, or simply to energize your beautiful life dream. They keep us connected to what’s really important. Knowing ourselves is at the center of character development.

How to Do the Process:

You may choose to just read over them, or if you really need clarity, to journal on the questions in a quiet space. Don’t analyze what comes out, or feel that the answers make you commit to anything—write in stream of consciousness style. Just be as honest and grounded as possible. Your “answers” to the questions are not the answer to what do about your decision. They are simply to clear the mind and return to the heart.

How Does it Work:

After journaling, you may sleep on the decision. The subconscious is clearing out less important thoughts and plugging you into your clear heart and brain. Either way, you are allowing your subconscious high wisdom to process all the information to help you come to the best decision, or to put you into the very next step to take, even without knowing what the best answer is.

This process done on a regular basis tunes the heart’s compass.

So, are you ready to journal on the Questions? There are 6 main questions that I phrase in several ways to prompt your stream of consciousness.

The Questions: (ask them in regard to the aspects of the specific decision at hand or in general)

1. What do I love?

   What do I cherish? What do I enjoy? What inspires me? What is fun, beautiful, or inspiring? What is meaningful and fulfilling? What lights me up and makes me happy?

2. What are my values and principles? (not a moral standpoint—this is not about ethics, politics or morals—its more personal such as “I value simplicity, family, good education, health, creativity, diversity, quiet time” etc. principles examples: honesty, hard work, fairness etc..)

   What do I stand for? What is important? What are some of my life themes/lessons? Is there something I feel I’m here to do or contribute, based on my natural abilities or experiences?

3. What is necessary? What is in front of me right now?

What is practical? What is needed? Does something need to happen right now—such as for health, financial, family, or well-being reasons?

What is the simple path? What would be easy?

4. What would make me proud? Not from a place of ego, but healthy pride for the natural human desire to grow and accomplish.

5. What seems like the best or right decision in this moment?

6. What is the very next step?

   What is the very next thing that I need to do, can do, will do, or that makes sense to try?

And as we move forward over the next few days, we hear in our minds the words of Joseph Campbell “Follow Your Bliss.”

Or the words “follow what has heart and meaning” as rephrased by Angeles Arrien, his student.

So there they are.

I hope they help you trail blaze your highest path.

If you work with the 4 Directions or 5 Elements, an extended exercise is to match questions 1-5 up with the archetypes just for fun. Which category would each one represent in any of these wisdom way compasses?

Cross Cultural Sacred Compass:

North East South West Center Above Below

Chinese Medicine 5 Elements:

Fire Earth Metal Water Wood

Andean Shamanic Archetypal Directions:

East (Visionary~ Condor/Eagle)

South (Healer~Serpent)

West (Teacher~Jaguar)

North (Leader, Warrior~Hummingbird)

Note: Question 6 is not stand alone one of the archetypes or directions, but it can be categorized. I personally put it in the North, for leadership. A good leader or warrior is able to take action, even when the right answer or outcome is unknown.

****Also, if you are a healer, therapist, medicine guide, or acupuncturist and you’re interested in learning how to powerfully work with the world of energy, we’re starting our next Way of the Healer program in December. For more info about the program, sign up HERE .

*Artist of this beautiful image unknown. Please reach out if you know the name.

Four Things to Know about Year of the Dragon 2024

By Nathalie Babazadeh, L.Ac.

Happy Lunar New Year! 

2024 is the year of the Wood Dragon and it brings an especially exciting promise.

Dragons are mythical creatures, and in Chinese culture they represent the lifeblood of the planet, and in this way, they are a symbol of something that is real.

They are the undercurrent of the earth, and can affect the prosperity of a region or community by making fertile ground, preventing flood and fire, bringing health and good fortune, protection, and in modern language, can increase the value of real estate.

For this reason, the dragon is the most revered of the 12 animals of the zodiac in Chinese cultural mythology—it is supernatural, unlike any of the other animals in the Chinese zodiac.

So, what does this tell us about the year and how do we make the most out of this auspicious energy that is beginning Feb 10, 2024 and returns every 12 years?

1. The energy of the dragon is that regular rules do NOT apply.

The laws of Newtonian physics are always operating in the “main” dimension of life on earth, but with dragon energy, we can more easily work within the laws of Quantum physics. That means things can happen outside our regular idea of time and space—they can happen quickly, or outside of what seems to be a logical mechanism or timeline. This applies to health, relationships, business opportunities, and in general being connected to miracles and taking quantum leaps.

This means that this is a year to think outside the box. To get creative with problem solving. To have hope, and to not let ourselves get too bogged down by what “seems” possible or realistic, especially if the effort is for the higher good. Dragon, as the lifeblood of the planet, is generous and benevolent, so businesses of this nature and humanitarian efforts will be supported by the year of the dragon.

This year, the ones who are able to think outside the box will do well. Clinging to the safe, known ways is not harmonious to the energy of this year, and will cause problems and anxiety. It’s a year to move with flow, grace, trust, and adaptability.

Regular rules do not apply is the theme here, and Dragon people tend to get away with anything. This applies for better or for worse, and is not tied to virtuous acts, bad behavior, or simple neutral things such as being able to pull off an outfit that no one else can.

2. Dragon energy is Big and Wild. 

This means there is big opportunity for growth—in business and personal development.

There is a wildness to it as well, that sometimes moves quickly, and sometimes very flowing and gracefully.

Again, if you are comfortable with “uncontained” energy, unpredictability, you will do well, as this energy is wild, not domesticated.

Of course, this wild energy can go in a negative direction, and feel too out of control, but mostly its a good wildness, since the nature of the dragon is benevolent and auspicious. 

This benevolence can be seen in the story of why the dragon is number 5 in the Zodiac, rather than number 1.

In the creation myth, the animals were in a race. Dragon, being a mythical creature, should have easily come in first. But, before crossing the finish line, Dragon passed by a village in drought and went to help to bring water and fertility to the land. Then Dragon passed a village in a flood catasrotophe, and went to rescue the village from flood. Then Dragon saw that Rabbit needed help, so after helping Rabbit, Dragon finished the race, just behind Rabbit, at fifth place.

This is the nature and power of the dragon. 

3. Health and Healing Opportunities

This could be a year to resolve emotions that can lead to health problems such as breast, lung or prostate cancer, heart disease, asthma, and allergies.

There is an opportunity to release grief or rage held in the chest or reproductive organs. They can be transmuted through practices such as breath of fire, fitness exercise, sounding, singing, and the expressive arts when done intentionally. 

Best to use the breath, sound, and eyes to express this energy out from the chest or lower chakras like a dragon would breathe fire.

To heal joint pain, expressive dance movement as if dancing with dragon can be beneficial.

4. How to Make Dragon Happy

To make the most of the auspicious energy of 2024, we want to harmonize with the energy of Dragon, get in flow with the natural energy, and make dragon happy.

• Activities that make dragon happy are gardening and anything that benefits, honors, or plays with the earth. 

• Dance

• Working with focused intensity, then slowing, enjoying, and moving with grace

• Decorate, beautify, and occasionally dress up with some jewelry (metal, shimmery, or jingly coins are like scales) to honor the dragon

• Ego will not make dragon happy. It will be a battle. Dragon ALWAYS rules, so humility, following the flow, letting dragon lead the way, staying smaller than dragon will do us well.

• Take care of our eyes this year. Rest them. Limit screen time. Soften the gaze. Cup your eyes with your hands and send healing energy into them. Put cold green tea bags or cucumbers on them. Use the Chinese herb Long Gan fruit to nourish the eyes. Be mindful of what imagery you take in—horror/news vs beauty and nature. 

• If you play piano, honor the dragon by thinking of the keys as scales, or listen to piano and learn how the dragon moves. 

• Let dragon balance your energy with the elements in your meditation practice through the third eye vision. For example, if you run hot or feel hot tempered, swim with a water dragon in cool rivers of the land. If you run cold, dance with a fire dragon. If you are heavy and damp, move with an earth dragon or fly with an air dragon.

• In general this year, tune in to your intuition. Close your eyes and ask, what do I need to do now? You may ask Dragon or your inner guidance, and this will help you harmonize and catch the wave of the Dragon of 2024. 

新年快乐 – HAPPY CHINESE NEW YEAR!  xīn nián kuài lè

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