The Dan Buettner Podcast

Episode: "Why Menopause is 'Hot' Right Now" with Dr. Jessica Shepherd

Date: January 29, 2026
Guest: Dr. Jessica Shepherd (OB-GYN, Longevity Medicine Expert, Author of Generation M)

Main Theme / Purpose

This dynamic, information-packed episode, recorded live at the Eudaimonia Summit, features National Geographic explorer and Blue Zones researcher Dan Buettner interviewing Dr. Jessica Shepherd about the rapidly shifting conversation around menopause. Together, they explore why menopause is receiving more attention than ever, what modern science reveals about its health impacts, and how both lifestyle and innovative medical approaches can empower women through this life transition. The discussion goes deep into the hormonal, cultural, social, and practical realities of menopause—delivering wisdom not just for women, but for anyone interested in longevity and well-being.

Key Discussion Points & Insights

1. The Changing Conversation Around Menopause

• Menopause's New Spotlight: Dr. Shepherd comments on the historic silence and emerging openness around menopause.
  • "Menopause, one, has been around for ages... but the context of men is really what we're seeing in change. And I'm so delighted to be a part of society that we're starting to talk about it more, we are starting to honor it more and not create this shame factor." — Dr. Shepherd [02:12]
• Longevity and Estrogen: Life expectancy for women has increased dramatically since 1900, leaving a 20-year gap where post-menopausal health was not previously considered in medical research or societal planning.
  • "What we haven't accounted for in that gap is what happens to a woman's health. And a lot of what her health depends on is estrogen." — Dr. Shepherd [03:06]

2. Menopause, Age, and Health Outcomes

• Early vs. Later Menopause: Women who experience menopause at a younger age may have shorter life expectancy.
  • "Women who begin menopause younger actually have lower life expectancy than women who get their menopause later... there seems to be a sweet spot." — Dan Buettner [04:13]
• Can We Delay Menopause?
  • "We have delayed life expectancy... but we haven't accounted for the actual menopausal transition to be delayed. And that's what we are starting to see in data and research." — Dr. Shepherd [04:48]

3. Common Symptoms and Misconceptions

• Symptoms Beyond Hot Flashes:
  • Only 45% of women suffer from hot flashes; top symptoms include sleep disturbance, brain fog, and anxiety.
  • "The number one symptom that accompanies menopause is sleep disturbance." — Dan Buettner [05:21]
• Importance of Sleep:
  • "Now that switching is how much better you can function on more sleep. And that's proven in data and decreasing comorbidities and what we see later on in life..." — Dr. Shepherd [06:04]
• Optimal Sleep Duration:
  • "If you're sleeping less than six hours, you're shaving about three years off your life expectancy. If you're sleeping more than nine hours, you're shaving two off your life expectancy." — Dan Buettner [06:51]

4. Hormones, Hair Loss, and Nutritional Needs

• Hair Changes in Midlife:
  • Both men and women experience hair changes driven by hormonal shifts, especially estrogen.
  • "Estrogen receptors are all over our body... when we see these systemic things occurring with hair loss, with muscle mass, our bone mineral density or gut health, all have to do with estrogen decline." — Dr. Shepherd [08:37]
• Approaches to Hair Loss:
  • Importance of ruling out thyroid problems, rapid weight loss, and nutritional deficiencies.
  • "I'm a big fan of minoxidil. Actually one, it's been proven it works. It's been around since the 70s to the 80s." — Dr. Shepherd [11:12]
  • Saw palmetto leaf may help some; addressing root causes is key. [11:53]

5. Weight Management and Movement in Menopause

• Metabolic Slowdown:
  • Weight gain is expected as metabolism slows and estrogen declines, but prevention via movement is vital.
  • "Movement is medicine. And we don't incorporate a lot of that into our culture. Especially when we think of resistance training and weight training for women..." — Dr. Shepherd [13:34]
• Rethinking Fitness:
  • Dan notes Blue Zones centenarians do not pump iron but walk and garden regularly instead.
  • "Nobody's pumping iron, nobody's building their muscle... They're walking." — Dan Buettner [20:06]
  • "A garden is arguably the best physical activity for the long run." — Dan Buettner [20:20]

6. Diet, Protein, and Processed Foods

• Macronutrients in the Menopausal Diet:
  • Protein is essential to combat accelerated muscle loss (sarcopenia) during menopause.
  • "Protein really is going to be that macro that's going to substantiate the building of our muscle and preventing sarcopenia..." — Dr. Shepherd [18:27]
• Plant-Based vs. Animal Protein:
  • Dan advocates for plant-based diets as observed in Blue Zones, where low meat consumption is correlated with longevity.
  • "They're eating about one tenth the amount of meat that we're eating... they're getting their protein mostly from a grain and a bean." — Dan Buettner [19:25]
• Ultra-Processed Foods:
  • Increased processed food consumption is linked to inflammation and gut health issues, impacting menopause symptoms and colon cancer risk.
  • "We know that we're going to increase inflammation. We know that we're going to increase the risk of having leaky gut..." — Dr. Shepherd [16:32]

7. Environment & Social Connections for Long-Term Health

• Lifestyle and Environmental Design:
  • Sustainable habit change comes from designing one's environment, not sheer willpower.
  • "If you want to live longer, you have to think about things that you're gonna do every day for decades... set up your environment so that the healthy choice is mindless." — Dan Buettner [22:16]
• Ideas for a Supportive Environment:
  • Morning sunlight, sleep hygiene, gardening, changing one's mattress, and, crucially, curating friendships that support healthy behaviors.
  • "Connection for me has been one of the biggest parts that I've learned in this transition... Negative connections can also detract a lot from your life." — Dr. Shepherd [23:09]
  • "Think about curating your immediate social circle... health behaviors are as contagious as catching a cold and friends are long term adventures." — Dan Buettner [24:39]

8. Menopause, Relationships, and Cultural Attitudes

• Men's Role & Relationships:
  • Menopause has been stigmatized and kept secret, straining relationships; men are encouraged to become allies.
  • "It's not for them to fix. It's sometimes just to allow to be... for a woman to be heard and understood." — Dr. Shepherd [29:22]
• Global Perspectives:
  • Japan’s "konenki" frames menopause as an honored new phase. Diversity in menopause experience is shaped by ethnicity, culture, and community support.
  • "The belief behind it is it's unfolding, unturning into a new chapter. And that's one that sounds inviting, right?" — Dr. Shepherd [31:11]
• Evolutionary Angle:
  • The grandmother effect: Menopause may have evolved to help older women contribute to family and community by supporting younger generations.
  • "You can see how menopause could be an evolutionary benefit not necessarily to the individual, but to the survival of the generation, family." — Dan Buettner [33:33]

9. Hormone Therapy: Timing, Types, and Alternatives

• Early Intervention Matters:
  • Starting hormone therapy around menopause’s onset (not years after) may better protect heart, brain, and muscle health.
  • "If we can start before the depletion of a certain hormone, namely estrogen, then we are kind of giving rave way to the ability for our organs to transition..." — Dr. Shepherd [34:32]
• Role of Estrogen:
  • "Estrogen is protective... decreasing inflammation and decreasing plaque formation for cognitive decline. And then in your muscles, sarcopenia..." — Dr. Shepherd [36:09]
• Alternatives & Supplements:
  • Prohormones like DHEA and pregnenolone can be options for those opposed to direct hormones.
  • Supplements such as ashwagandha, black cohosh, vitamin D, and especially dietary fiber may support well-being and symptom management.
  • "I typically will [recommend] ashwagandha, black cohosh can be helpful... finding [vitamin D] in a food source and or supplement..." — Dr. Shepherd [39:01]

10. The Big Picture: Menopause as an Ecosystem

• No Silver Bullets—It's About the Whole Life:
  • Both experts stress the importance of seeing menopause through the lens of whole-person health: movement, environment, community, nutrition, and, when appropriate, medical intervention.
  • "At the end of the day, it's an ecosystem." — Dan Buettner [41:08]

Memorable Moments & Quotes

• "We start to see in the late 30s and the early 40s...that taper off of the reproductive years. So it made sense biologically that as estrogen was completely depleted at that menopausal age... the rest of her body... could no longer do that." — Dr. Shepherd [02:46]
• "There are estrogen receptors all over the body, so it would make sense that when we see these systemic things occurring with hair loss, muscle mass, bone mineral density, gut health, all have to do with estrogen decline..." — Dr. Shepherd [08:37]
• "Protein is that thing that I really feel that we have not learned throughout our years as women who were younger to focus on." — Dr. Shepherd [17:45]
• "Health behaviors are as contagious as catching a cold and friends are long-term adventures." — Dan Buettner [24:39]
• "Menopause is not for [men] to fix. It's sometimes just to allow to be—to be heard, for a woman to be heard and understood." — Dr. Shepherd [29:22]
• "The belief behind [konenki] is it's unfolding, unturning into a new chapter. And that's one that sounds inviting, right? Versus, 'This is the worst stage of your life. Good luck.'" — Dr. Shepherd [31:11]
• "If you want to live longer... set up your environment so that the healthy choice is mindless. It's the default." — Dan Buettner [22:16]
• "At the end of the day, it's an ecosystem." — Dan Buettner [41:08]

Timestamps for Important Segments

• [02:12] — The shifting conversation and stigma around menopause
• [04:13] — Menopause timing and its impact on longevity
• [05:21] — Common misconceptions and symptoms, especially sleep disruption
• [08:09] — Hair loss & hormonal impacts
• [11:12] — Solutions for hair thinning: minoxidil, supplements, and nutrition
• [13:34] — Weight gain and the importance of movement
• [16:32] — The dangers of ultra-processed foods
• [18:27] — Building a “menopausal diet” with increased protein
• [20:06] — Movement vs. muscle-building: Blue Zones insights
• [22:16] — How to design your environment for sustainable health
• [23:09] — The power of social connections during menopause
• [29:22] — Men's role in menopause conversations and relationships
• [31:11] — Cultural and ethnic differences in menopause experience
• [34:32] — Hormone therapy: why timing and dosage matter
• [39:01] — Non-hormonal supplements and symptom support
• [41:08] — The ecosystem approach: No simple fixes—holistic support matters

Conclusion

This lively, empowering episode demystifies menopause, offering practical advice, a message of acceptance, and holistic strategies for thriving in midlife and beyond. Dr. Shepherd and Dan Buettner agree: The menopause journey is about more than hormones—it's about community, environment, and lasting wellness habits tailored to the rhythms of each life.