https://www.amybetzmd.com/blog daily 0.75 2024-06-18 https://www.amybetzmd.com/blog/hormone-health-in-perimenopause-estrogen-pearls monthly 0.5 2024-05-20 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/5f0d0b10-c125-4fe7-862a-78c17e4b9a5a/PXL_20240503_181955849.jpg Blog - Foundations of Hormone Health in Peri/Menopause: Estrogen Pearls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.amybetzmd.com/blog/foundations-of-hormone-health-in-perimenopause-part-1-metabolism-body-composition monthly 0.5 2024-05-20 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/46316e63-a161-45ae-83df-4fe539f27bdf/Amy+cookie+monster+deadlift.jpg Blog - Foundations of Hormone Health in Peri/Menopause: Metabolism / Body Composition - The How, #1: Provide the Stimulus Incorporate 2-3 days a week of training that focuses on functional movements starting with body weight and safely building up resistance/load Work with a personal trainer or join a class if just starting At all stages be sure you have a trainer or coach to check your mechanics ALWAYS start with a comprehensive warm up - be wary of situations that do not provide ample opportunity to get the blood flowing, move the joints and activate the muscles that will be under load during the workout Finish with a cool down and gentle stretching/mobility - functional strength is a balance of stability and flexibility If you have any prior injuries or nagging joints/tendons/muscles see a Physical Therapist regularly to help bolster weak areas and ensure you build strength symmetrically (you may need to do single side exercises to overcome imbalances) Learn how to listen to your body and when to push and when to back off https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/66b0b7e2-f850-44e7-a9d3-0f4226c0330e/Amy+arms.jpg Blog - Foundations of Hormone Health in Peri/Menopause: Metabolism / Body Composition - The Good News: Smart strength training as a regular habit can mitigate the default state of muscle breakdown in Peri/Menopause and improve body composition, basal metabolic rate, insulin sensitivity and blood glucose regulation. In other words, if you can find a way to commit 2-3 days a week to performing functional movements with weight, starting with body weight and safely building up resistance/load, and you provide your body with the appropriate protein building blocks and recovery, you will see improvement in your body composition and metabolism. https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/afaee295-782c-496d-8c73-831c6f56e31a/Protein+and+veggies+bowl.jpg Blog - Foundations of Hormone Health in Peri/Menopause: Metabolism / Body Composition - The How, #2: Provide the Building Blocks Get plenty of protein every day from real food Start the day with at least 30 grams protein in the first meal Have protein before and after strength training (can be a protein shake) It can be challenging to get enough protein because it fills you up Consider tracking protein intake for a week to get an idea of portion sizes for target grams Target 1 gram per pound of ideal body weight/lean muscle mass per day for people with normal kidney and liver function and no gout or active cancer https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/23f86320-7ec8-469d-9f02-c9f8284cd29c/199-IMG_7154_blend.jpg Blog - Foundations of Hormone Health in Peri/Menopause: Metabolism / Body Composition - The How, #3: Provide the Recovery time Incorporate at least 1 day of active recovery (walking, yoga, mobility, massage or other bodywork, sauna) in between strength training days and at least 1 full rest day each week The time after the workout is when new/stronger muscle is actually made Strength training tells the body it needs to prioritize repairing and making muscle Taking in protein provides the building blocks Rest and recovery after challenging workouts allows the body to do the work of repairing and making new muscle Depending on your Genetic makeup (gene variations) you may respond more or less quickly to strength training and may need more or less recovery time to make gains most efficiently without risk of injury https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1707159180567-SSFBQEWUZ6VYLLDAMVTB/Amy+Biceps_Seneca_Rocks-img_1571.jpg Blog - Foundations of Hormone Health in Peri/Menopause: Metabolism / Body Composition - Welcome to Part 1 of this series on the Foundations of Hormone Health in Peri/Menopause: Metabolism / Body Composition Little did I know over 20 years ago, when this photo was taken, that I would one day be in the midst of Perimenopause focusing on hormone health to build and maintain body composition and metabolism that used to be relatively straightforward. https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/18b1a7a4-697c-4804-a18c-38267c88045b/015-IMG_5172.jpg Blog - Foundations of Hormone Health in Peri/Menopause: Metabolism / Body Composition - Curious about how this could work for you? Want to know what your biomarkers look like? Wondering how your gene variations may impact your metabolic health? https://www.amybetzmd.com/blog/7pmhucxtpgg6c8xi2zsuvqirpw9evf monthly 0.5 2024-02-09 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1699472633428-HCFDVHNLNUK1T52TN2TJ/225-IMG_8479_20170821.jpg Blog - Demystifying Menopause - As you know, this is an important topic for women and their partners, families and friends. We’re all affected by changes in hormones at various stages of life. But, the erratic diminishing of and then final turning off of vital hormones that leads to Menopause, roughly mid-way through the modern lifespan, dramatically impacts the remaining health span of these individuals. https://www.amybetzmd.com/blog/0h0y9dhmdv176z25x1hirysn1r2cgq monthly 0.5 2023-06-27 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1687823118523-MPZWN2F09E2UCPST7QNL/023-017_0160_LG_05972_RT16.jpg Blog - Part 4: What can be done to optimize health before menopause? (Yes, we can talk about this) - You can be strong and healthy when you get there. Today we focus on the fourth of four key areas to focus on in the years before menopause, and beyond. https://www.amybetzmd.com/blog/part-3-what-can-be-done-to-optimize-health-before-menopause-yes-we-can-talk-about-this monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1685656530431-3JKGWTUG78LA4EDUPJL2/088-IMG_8717.jpg Blog - Part 3: What can be done to optimize health before menopause? (Yes, we can talk about this) - You can be strong and healthy when you get there. Today we focus on the third of four key areas to focus on in the years before menopause, and beyond. https://www.amybetzmd.com/blog/n5qr8g3oa4arduhay9fca0pc33r0l1 monthly 0.5 2023-05-17 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/9d0b8f27-8ef8-4f60-80ea-96cd486f015d/110-350_Kalalau_CRW_1781.jpg Blog - Part 2: What can be done to optimize health before menopause? (Yes, we can talk about this) - You can be strong and healthy when you get there. Today we focus on the second of four key areas to focus on in the years before menopause, and beyond. https://www.amybetzmd.com/blog/xrqa1kqv9n66e3hyf7hgrpnrqvuiol monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/49471a55-a29f-4855-b61c-fbba46e1580a/347-DSC01838.jpg Blog - Part 1: What can be done to optimize health before menopause? (Yes, we can talk about this) - You can be strong and healthy when you get there. Today we focus on the first of four key areas to focus on in the years before menopause, and beyond. https://www.amybetzmd.com/blog/is-a-fire-of-chronic-inflammation-impacting-your-health monthly 0.5 2023-04-18 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/d2069dc6-dc85-4e21-af68-70a4598f1a80/Hawaii+rainbow.jpg Blog - Is a fire of Chronic Inflammation impacting your health? - Get to the root cause of your symptoms and find sustainable solutions with the Genomics-based Evaluation which includes: Comprehensive blood work Saliva DNA testing and report Three virtual consultations Registration, health portal, and messaging https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/29a6f830-9262-42e0-810f-74940a362a01/Foods_that_fight_inflammation-infograph.jpg Blog - Is a fire of Chronic Inflammation impacting your health? - Get MORE: Omega 3 fats Fiber (especially vegetables) Regular physical activity Regular stress-relieving activities Get LESS: Processed foods Simple sugars Inactivity Stress-provoking activities https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/268d4dd6-7b16-48c0-906e-185c6b5abca7/IMG_20230316_135251_818.jpg Blog - Is a fire of Chronic Inflammation impacting your health? - Chronic Inflammation inside the body is like a fire that we need to put out. https://www.amybetzmd.com/blog/Blog Post Title One-7b5f2 monthly 0.5 2023-04-06 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1680807576301-9A8WAJRZTGAC3BZ5X690/162-IMG_7476.jpg Blog - Are you Ready to Feel Better? - Your health is a skill you can develop - you have much more control over your health and quality of life than you may think! https://www.amybetzmd.com/testimonials daily 0.75 2025-02-05 https://www.amybetzmd.com/testimonials/mb-t6ex4 monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/bb498583-d31c-4882-81ad-4ab31af5f693/084-100_europe_2006_img_6767.jpg Testimonials - MB - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.amybetzmd.com/testimonials/eg-n7m3s monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1681599172674-KJIMRHYKK16LERHZ090X/086-CRW_8402_JFR.jpg Testimonials - EG - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.amybetzmd.com/testimonials/blog-post-title-three-tc3sn monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1681599341786-1MOCIQ80J2FJQXZEITTO/202-IMG_7295.jpg Testimonials - EF - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.amybetzmd.com/testimonials/blog-post-title-four-y2btg monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1699472633428-HCFDVHNLNUK1T52TN2TJ/225-IMG_8479_20170821.jpg Testimonials - FB - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.amybetzmd.com/home daily 1.0 2025-05-21 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/2e8b4046-7cd1-498c-86da-1cf17acf69a9/Amy-40FINAL.jpg Home - Amy Betz, MD Dr. Amy Betz is a Medical Doctor and is board certified in Emergency Medicine and Integrative Medicine, which is an approach to medical care that combines conventional medicine with complementary practices that have been shown through science to be safe and effective. She is fellowship trained in Genomics-based Precision Medicine and completed the Andrew Weil Fellowship in Integrative Medicine. In addition to her medical training, she is certified in teaching Integrative Restoration (iRest - a form of Non-Sleep Deep Rest and meditative inquiry) and has completed training in Mindfulness Based Stress Reduction (MBSR). Dr. Betz earned her Bachelor's degree from Princeton University and her MD from the University of Pittsburgh School of Medicine. She completed her Emergency Medicine internship and residency at the University of Pittsburgh and then came to Seattle to practice Emergency Medicine at Harborview Medical Center. As an ER doctor Dr. Betz found it very gratifying to be able to assist in moments of acute health crisis with the best of conventional care. However, it also became clear that we need a more proactive and personalized approach to address non-acute health issues in partnership with patients. The vast majority of health issues are non-acute, but left unaddressed can develop into an acute health crisis. Lifestyle and choices about how and when we eat, sleep, exercise, and modulate stress all impact health and well-being. Learning our genomics gives insight into our individual strengths and areas of opportunity to know which choices are most important for us. Using cutting edge tools such as continuous glucose monitors and sleep trackers, as well as comprehensive blood work helps to understand how the body responds and what it needs. In addition, some complementary practices in combination with conventional medicine can help patients progress more rapidly or when conventional options have been exhausted. Patients want quality of life and clarity about what is optimal for their specific health goals, priorities, and challenges. With her conventional, precision, and integrative medical experience, Dr. Betz spends time getting to know a patient’s individual situation and uses cutting edge science and the wisdom of the ancients. Working with Dr. Betz is designed to be synergistic with and does not replace a primary care provider. When not working, she enjoys trail/gravel bike riding, strength training, nordic skiing, and restorative yoga, sauna, and meditation. https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/16bb480c-8ddb-4f34-8229-928acde5c9b1/227-DSC08356_20180428.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/7929d89c-3b7e-4916-a9d0-9d530ba02de9/PXL_20220822_020835088.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/3ba302dd-e452-4a1a-afd9-c38b986ba265/PXL_20220822_165751788.jpg Home New Patient Package This is the entry point to get established and start your Personalized Medicine, Proactive Health journey We offer consultations and specialized testing to help you realize the health you want. Our services are designed to be synergistic with and do not replace primary care. Includes: New patient registration First 60 minute virtual visit Detailed Goals and Health review Detailed recommendations and visit notes Access to patient portal and secure messaging $599 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/67c67e18-aa58-48ed-9246-5f8769929a73/346-DSC01784.jpg Home Genomics-based Evaluation For established patients, a highly personalized approach using Genomics, comprehensive bloodwork, and the context of your life to identify high impact areas to optimize health and address specific concerns. Includes: Comprehensive blood work Saliva DNA testing and report 90 minute virtual consultation Detailed recommendations and visit notes $1099 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/d4a4b6d1-5025-4d7b-8e15-25df603f6aec/190-IMG_0498_blend2.jpg Home Gut Health / Microbiome Evaluation For established patients, an in depth evaluation of gut health and microbiome which are foundational and impact many areas of health, including digestion, metabolic health, immune health and hormone health. Includes: Gut Microbiome testing and report 60 minute virtual consultation Detailed recommendations and visit notes $799 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/8867da82-4ed5-4deb-a35d-6b156b6f5e77/023-017_0160_LG_05972_RT16.jpg Home Peri/Menopause Package For established patients, optimizing the Peri/Menopause journey with an in depth evaluation of: Sex hormones and their metabolites Metabolic health blood work Gut health and microbiome Includes: Sex Hormone testing and report Metabolic Health Marker testing Gut Microbiome testing and report 90 minute virtual consultation Detailed recommendations and visit notes $1399 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/f10a7c02-096e-4d07-86b7-a67d6be68e6e/351-DSC02097.jpg Home 30 Minute Consultation For established patients, a focused conversation to address your health goals/priorities, challenges and relevant testing. Includes: Virtual consultation (30 minutes) Recommendations and visit notes $199 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/36a2d82d-3a87-41bd-88cb-45ef2df80a1d/368-DSC02255.jpg Home 60 Minute Consultation For established patients, a detailed conversation to address your health goals/priorities, challenges and relevant testing. Includes: Virtual consultation (60 minute) Detailed recommendations and visit notes $399 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/cf74f147-a42a-479f-a4f8-016141bdb475/148-IMG_5305.jpg Home Integrative Consultation For established patients who want an extensive conversation to understand and identify integrative approaches to address health goals, priorities and challenges. Includes: Virtual consultation (90 minute) Detailed recommendations with relevant integrative strategies and visit notes $599 https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/acc515c7-9a56-4c8b-b58f-b3b978db9dcc/321-203A2554.jpg Home Add-ons available: Hormone testing Microbiome testing Comprehensive bloodwork DNA/Genomic testing Other Advanced testing Continuous Glucose Monitoring (CGM) HRV, activity, sleep tracking https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/49522951-6dfb-45b2-ada4-b09e021ff187/334-203A2998.jpg Home - Peri/Menopause Community Program to raise awareness, elevate agency, and build connection around these stages of life Membership in the Peri/Menopause Community includes access to: 1-hour virtual sessions, once a month Focused topics relevant to these stages of life Moderated live discussion with peers Ongoing Community $29 / month *Note - this program is meant for community/education purposes and is not a substitute for conventional medical care. https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/1989640f-7292-4775-a0e3-9d8e3f59de1c/144-IMG_5185blended_.jpg Home - Proactive Health Community Program to support integration of proactive approaches to health Membership in the Proactive Health Community includes access to: 1-hour virtual sessions Once a month Focused topics relevant to these stages of life Moderated live discussion with peers Ongoing Community $29 / month *Note - this program is meant for community/education purposes and is not a substitute for conventional medical care. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Home https://images.squarespace-cdn.com/content/v1/620ed766f9c0a553d209f07c/b520ab0c-256c-4ee9-8826-b192de4f60d7/341-PXL_20200905_004716405.jpg Home https://www.amybetzmd.com/thankyoupmc daily 0.75 2024-03-18 https://www.amybetzmd.com/congratulations daily 0.75 2024-03-29