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If you want something you’ve never had, you must be willing to do something you’ve never done.
Happy Wednesday!
I hope your week is off to a great start and that you’re finding a few moments to take care of yourself along the way. This week’s newsletter has a little bit of everything—because staying healthy isn’t just one thing, it’s a lot of small, smart choices adding up over time.
First, we’re talking about post-menopausal hormone replacement therapy (HRT). It’s a topic that brings up a lot of questions—and sometimes a little confusion too. If you or someone you love is thinking about HRT, this is an important read. And while you’re at it, don’t forget to grab a copy of my guide: “7 Questions Every Woman Should Ask Before Starting Hormone Replacement Therapy.” It’s designed to help you have a clear, confident conversation with your doctor—without needing a medical degree to understand it.
We’re also diving into one of the fastest-growing sports around—pickleball. It’s fun, social, and a great way to stay active… but (as many weekend warriors are discovering), it can also come with a few aches and pains if you’re not careful. This week’s article covers the most common pickleball injuries, what causes them, and—most importantly—how to prevent them so you can stay on the court and out of the doctor’s office.
And for our Exercise of the Week, we’re keeping it simple and effective: the calf raise. It may not look flashy, but don’t let that fool you. Strong calves help with balance, walking, and even preventing falls. Plus, you can do them almost anywhere—while brushing your teeth, waiting for your coffee, or pretending to listen during a long phone call.
As always, thank you for being here and for taking the time to invest in your health. If you find this newsletter helpful, feel free to share it with a friend, spouse, or pickleball partner (especially the one who refuses to stretch).
Here’s to moving better, feeling better, and maybe even winning a few more points on the court this week.
Warmly,
Doc Mike
Post Menopausal Hormone Therapy: What the Evidence Says
Hormone therapy after menopause has been misunderstood for years. It is not right for everyone, but it is also not something every woman needs to fear. Current evidence shows it is the most effective treatment for hot flashes and night sweats, and it can also help vaginal dryness and protect bone. The key is timing. Benefits are most favorable for healthy women who start before age 60 or within 10 years of menopause. It should not be used as a magic anti-aging drug, but for the right woman, it can greatly improve quality of life.
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Pickleball Injuries and Prevention
Pickleball is one of the healthiest activities you can do… but there’s one common mistake that leads to most injuries. The good news? It’s easy to fix. In today’s issue, I break down the most common pickleball injuries—and the simple habits that can keep you playing pain-free for years.
Exercise of the Week: The Calf Raise
As we get older, it becomes more important to keep our muscles strong and our balance steady. One simple exercise that can help with both is the calf raise. It may not look like much, but this small movement can make a big difference in how you walk, stand, and stay active.
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⚡ Quick Health Wins
Small habits add up. Here are a few easy wins you can start today:
•A short daily walk (even 10–15 minutes) can help with joint stiffness, mood, and heart health. Small steps really do add up.
If you’re playing pickleball, a quick 5-minute warm-up (arm circles, light stretches, a few practice swings) can lower your risk of injury.
Strong calves = better balance. Better balance = fewer falls. A simple exercise can go a long way.
If you’re considering hormone therapy, being informed is powerful. Asking the right questions can make all the difference in your care.
🧠 Try This This Week
Do 10–15 calf raises each day while brushing your teeth or waiting for your coffee. Easy habit, big payoff.
Warm up before activity—don’t skip it, even if you’re “just playing a quick game.” Your joints will thank you later.
Check your shoes—worn-out or unsupportive footwear is a common (and fixable) cause of aches and injuries.
Start the conversation—if HRT is on your mind, write down your questions and grab the “7 Questions Every Woman Should Ask Before Starting Hormone Replacement Therapy” guide to help you get started.
Small changes. Big results. Let’s keep it going this week.
See you Friday!
Before you go, one quick note: if you’re thinking about adding creatine, a quality protein powder, or other science-backed supplements to your routine, I encourage you to check out my partner, Momentous, using the link below. I’m very selective about what I recommend, and their products meet the standards I look for in purity, testing, and effectiveness. If you’re going to invest in your health anyway, don’t settle for guesswork or low-quality options—you deserve supplements you can trust. Take a moment to explore the link… you might just find the missing piece that takes your results to the next level.
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