Menopausal Hormone Therapy Is Almost Here
As a sports and lifestyle medicine physician, I think about estrogen the way I think about any performance system in the body — and when it declines, virtually everything is affected.
Bone density. Muscle mass. Heart protection. Sleep quality. Brain function. Body composition. This is not just a quality of life issue. It is a long-term health and performance issue — and for too long, women have been left without support because of a single, deeply flawed 2002 study that used the wrong hormones, the wrong delivery method, and the wrong population.
The science has moved on. Major medical organizations, including the Menopause Society, now confirm that for the right candidate, the benefits of MHT far outweigh the risks.
Modern MHT uses bioidentical hormones delivered transdermally — bypassing the liver, minimizing risk, and tailored specifically to you.
If you are experiencing hot flashes, night sweats, disrupted sleep, brain fog, joint pain, low energy, or changes in body composition, this is a conversation worth having.
Menopause is not the end of anything. In the right hands, with the right support, it is one of the most powerful chapters of a woman's life. We can't wait to walk through it with you.
MHT is coming to CORE very soon. Stay tuned for our official launch!
Interested in MHT at CORE?
Join our interest list to be the first to receive updates, helpful educational resources, and priority access when appointments become available. To provide the personalized care CORE is known for, enrollment will be limited.
Power Food Spotlight: Blueberries
Tiny but powerful, blueberries are one of the most nutrient-dense foods you can add to your summer plate — and one of the best-studied fruits in the world for their health benefits. There's no better place to enjoy them than right here in New Jersey, the "Blueberry Capital of the World." Peak blueberry season runs from late June through July, making now the perfect time to visit a local farm or farmers market and enjoy them at their freshest.
Beyond their sweet taste, they are packed with anthocyanins, the antioxidant compounds responsible for their deep blue color and their powerful anti-inflammatory effects. Whether you are recovering postpartum, managing daily stress, or just trying to feel your best, blueberries work hard for you.
Why they're good for you:
Reduce oxidative stress and inflammation
Support brain health, memory, and focus
Promote heart health and healthy blood pressure
Support gut microbiome diversity
Rich in Vitamin C and Vitamin K
Try This: Blueberry Banana Nice Cream 🍦
A 3-ingredient frozen treat kids will go crazy for — ready in 5 minutes
2 frozen bananas, sliced
1 cup frozen blueberries
1–2 tablespoons almond butter (optional, but delicious)
Blend everything in a food processor or high-powered blender until smooth and creamy. Scoop into bowls and serve immediately for soft-serve consistency, or freeze for 30 minutes for a firmer texture. Top with a handful of fresh blueberries.
That's it. No added sugar, no dairy, no fuss — and kids think it's ice cream. Win. 🏆
Exercise Spotlight: Your First Postpartum Workout? Breathing.
Before crunches, planks, running, or jumping, postpartum recovery starts here: your breath.
As a sports medicine physician — and currently in the postpartum season myself — I often tell women that reconnecting with the pelvic floor is one of the most important first steps after delivery.
During pregnancy, the pelvic floor supports a growing baby for months. After childbirth, these muscles need time and intentional rehabilitation, just like any other muscle recovering from injury.
One of the simplest and most effective exercises is diaphragmatic breathing, which helps restore the connection between your core, diaphragm, and pelvic floor.
How to do it:
Lie on your back with your knees bent.
Place one hand on your chest and one on your belly.
Inhale slowly through your nose, allowing your belly to rise.
Exhale gently through your mouth, feeling your belly fall and your pelvic floor naturally recoil.
Practice 5–10 breaths, 2–3 times per day.
If you're experiencing leaking, pelvic heaviness, pain, or difficulty returning to exercise, consider seeing a pelvic floor physical therapist. These symptoms are common, but they are not something you simply have to live with.
Healthy Habit of the Month: The 10-Minute Wind-Down
When it comes to health, most people focus on what they eat or how they exercise. But one of the most powerful things you can do for your body happens before your head even hits the pillow.
A consistent pre-sleep routine helps signal to your brain that it's time to shift from "go mode" into recovery mode. This matters for everyone, but especially for postpartum moms, women navigating hormonal changes, and anyone struggling with stress, fatigue, or disrupted sleep.
The good news? It doesn't have to be complicated.
Try creating a simple 10-minute wind-down routine before bed:
Put your phone away, and plug it in somewhere you can’t reach from bed
Dim the lights
Take a few slow, deep breaths
Read a few pages of a book, stretch gently or take a warm bath
Write down 3 things you are grateful for
Think of it as a transition period between your busy day and restorative sleep.
Will it guarantee a perfect night's sleep? Of course not - especially if you have a newborn! But creating a consistent cue for your body to rest can improve sleep quality, reduce stress, and help support recovery, mood, and overall health.
In Lifestyle Medicine, we often talk about the power of small, sustainable habits. A 10-minute wind-down may seem simple, but done consistently, it can have an outsized impact on how you feel the next day.
This month, don't focus on doing more. Focus on ending your day a little better.
Upcoming CORE Events
Come walk with CORE this month
Every month I step away from the clinic and take the health conversation outside. Walk with a Doc is exactly what it sounds like: we start with one short health topic, then walk together at whatever pace feels good. You can ask questions, meet people in the community, and get some fresh air. No agenda, no gear, no pressure. It is one of my favorite things I do all month and I would love to see you there.
Next walk: Wednesday, July 22 at 12PM
📍 Community Park South (parking lot between John Street and Race Street, near the dog park)
Ready to move, perform, and feel better?
From injury care to performance optimization and long-term health, we take a sports and lifestyle medicine approach tailored to you.
ASK DR. SASSY
Got a question about recovery, movement, or wellness? I’d love to hear from you.
Did someone forward you this email?
The content in this newsletter is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult with a qualified healthcare provider before making any changes to your health, exercise, or nutrition routine.
Some recipes, images, or resources shared may come from external sources that I do not own. This newsletter is free and I do not currently have paid subscribers. From time to time, I may share links to products or services that I trust and recommend.