TODAY'S AJENDA #59

Hey there! I’ve been hearing from so many of you who’ve wanted to join The Wellness Experiment, but couldn’t make the scheduled cohorts work with your schedule. 

That’s why I’m thrilled to share that we’ve opened up The Wellness Experiment for anyone to start at any time! The program that’s changed thousands of lives is now finally available on your terms.

Here’s what just some of our members are saying:

If you haven’t joined The Wellness Experiment yet, be curious. The approach is different, and so are the results. The door is open. The roadmap is ready. All that’s missing is you. 

You’ve seen those foot braces, ergonomic insoles, and those funny-looking toe separator socks. But what if I told you the key to better balance, stronger joints, and less pain was actually…wearing nothing at all? (On your feet, that is. 😉)  

This is the story of how a fluke back injury during my workout led me to become a barefoot fitness enthusiast—and how something as simple as removing your shoes during training can build the strength needed to stay independent for decades.    

From Back Injury to Barefoot Training 

I was recently training in Mexico when I suffered a back injury. During my recovery, my chiropractor, Dr. Leon Aibinger, examined my feet and noticed something peculiar. 

One of my feet had reduced movement laterally in the ankle joint. This created a domino effect of consequences all the way up my leg, that even contributed to my back injury due to subtle weakness.

Suddenly, it all made sense. I remembered the balance exercises my trainer, Korey Rowe, had me do, and how I’d wobbled and gotten tired quickly. It wasn’t just “poor balance.” It was that my stabilizing muscles, especially in my feet and lower legs, were weak. 

But the reason I had never noticed this is because when we wear shoes, and stand on both feet, the strong side compensates for the weak side and the weak side continues to fly ‘under the radar.’ Until an injury reveals it. 

That’s when and why Dr. Leon recommended I start training barefoot, and within a few weeks, I could feel a big difference. But how does training barefoot actually help?  

Barefoot Training 101

Our feet are tiny powerhouses. They contain 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. But as we age, two things start to happen. 

First, our foot strength and proprioception (your body’s ability to sense movement and position) drop, making us more prone to wobbles, falls, and chronic joint pain. 

Second, decades of wearing supportive, cushioned shoes mean your foot’s small stabilizing muscles haven’t had to do much work. Translation? They weaken from disuse. 

That’s where barefoot training comes in. The theory is that without the extra support from shoes, your feet force these dormant muscles, all the way up your leg, to re-engage.  

What Does The Science Say? 

The science seems to support this. A study in Brazil found that adults who performed deadlifts barefoot had better postural control and stability compared to those wearing shoes (Maior et al., 2023). 

Another meta-analysis of 156 participants found that people had more body sway (less stability) when wearing regular shoes compared to being barefoot, especially when their eyes were closed. This suggests that wearing shoes may actually reduce our natural stability and balance control as opposed to being barefoot (Reutimann et al., 2022). 

What This Looks Like For You 

If you’re ready to drop the shoes, just remember to start slowly. Your feet have been cushioned princesses for decades, and they’ll need some time to safely relearn their job. 

Begin with barefoot strength training (like squats or deadlifts) on a yoga mat, or do balance work (like single-leg stands), paying attention to how your toes naturally grip and stabilize.  

If you’re dealing with foot pain, diabetes, or orthopedic issues? Consult your doctor or physical therapist first. 

Strengthening your feet won’t happen overnight, but it’s a process worth investing in as your feet quite literally support everything above them. Strengthen your foundation, and the rest will follow.  

If you’ve noticed puffier skin under your eyes as you’ve gotten older, you’re not alone (and you’re not imagining it!). But instead of resigning ourselves to “This is just aging,” let’s explore what’s causing those puffy eyes, and more importantly, what we can do about it. 

What Causes Under-Eye Puffiness?  

As we move through menopause, falling estrogen levels trigger two key shifts: 

We can’t forget there’s also a genetic component. Some women are simply more predisposed to develop under-eye bags regardless of lifestyle.

Speaking of lifestyle? Some factors can worsen the puffy-eye look, namely seasonal allergies, poor sleep, smoking, alcohol consumption, and high-sodium diets.  

What You Can Do About It:

The good news is you’re not stuck with puffy under-eyes. Here are a few things you can do: 

Lifestyle Adjustments: 

This is your first line of defense. Cut back on that extra glass of wine and those salty snacks (both notorious fluid-retention culprits) and replace them with plenty of water, as hydration helps flush excess fluid. 

Then, add an extra pillow at night to elevate your head to reduce overnight fluid pooling (gravity, baby). Also, consistent, high-quality sleep is non-negotiable! 

Cold Compresses: 

Whether it’s cucumber slices, eye masks from the fridge, or a facial ice bath, cooling the under-eye area for even just five minutes in the morning can visibly reduce puffiness. 

Medical Aesthetics:

When home remedies aren’t cutting it, in-office options like laser resurfacing, radiofrequency treatments, or lower eyelid blepharoplasty (a surgical correction) can reposition or remove fat pads and tighten skin.

Topical Skincare: 

Look for products with caffeine (which temporarily constricts blood vessels), hyaluronic acid (for hydration), and retinoids (which can help stimulate collagen). 

Out of all the topical undereye products I’ve tried (and trust me, I’ve tried them all) my holy grail is the Peter Thomas Roth* eye patches. I used to wear these eye patches every (very) early morning while getting ready for Good Morning America! 

Here’s how they work: These eye patches are packed with seven forms of collagen and collagen-supporting ingredients. They also have peptides, collagen amino acids, caffeine, squalene, and hyaluronic acid—all ingredients that work together to visibly firm, hydrate, and plump the delicate skin around your eyes. 

We often feel at the mercy of our puffy under-eyes, but the truth is we’re in more control than we think. These patches are proof. Here’s to smoothing, de-puffing, and taking our under-eyes (and morning!) back. 

If you were diagnosed with polycystic ovary syndrome (PCOS) in your 20s or 30s, you might remember how your doctor handed you a pamphlet with a cheerful woman doing yoga on the cover. eye roll

But what that pamphlet probably didn’t mention is what happens when you go through perimenopause and menopause. Does PCOS go away? Change? 

Here’s the science-backed answer: PCOS doesn’t disappear. It evolves.

“Wait. What’s PCOS?” 

PCOS affects around 6-13% of women, yet remains one of the most misunderstood hormonal conditions, with a mind-boggling 70% of women remaining undiagnosed.

As we enter perimenopause, PCOS symptoms blend with normal hormonal changes, and it can become hard to tell what’s PCOS versus normal aging symptoms. 

How PCOS Changes As You Age

Here’s an example: 

For women without PCOS, androgen levels naturally decline with age as ovulation slows. However, in women with PCOS, androgen levels typically remain higher, even as they go into menopause. This hormonal shift can lead to acne, hair thinning, or even facial hair growth. 

And in post-menopause? Some symptoms, such as irregular periods, naturally resolve themselves. But metabolic and cardiovascular risks can actually intensify. 

A study in The Journal of Mid-Life Health found that post-menopausal women with PCOS face higher rates of type 2 diabetes, metabolic syndrome, and hypertension compared to women without the condition (Sharma et al., 2021). 

Simply put, as we get older, PCOS evolves from a reproductive issue to a whole-body health concern. 

How To Take Control

This all sounds concerning, but you can take charge. Here’s what you should focus on: 

• Blood Sugar Control: As insulin resistance worsens with age in PCOS, stabilize your blood sugar through working out, plenty of protein, and healthy fats. Research also suggests metformin may be effective, so discuss medication with your doctor.

• Heart Health: Women with PCOS face higher cardiovascular risk after menopause. That makes regular blood pressure monitoring and cholesterol screenings a must. 

• Endometrial Health Monitoring: Those with PCOS are 5 times more likely (!) to develop endometrial cancer compared to those without (Johnson et al., 2023). So, regular gynecological exams are extremely important.  

Bottom Line

In some cases, PCOS becomes less visible after menopause. But if you suspect you have undiagnosed PCOS, it’s never too late to seek answers. 

While there is no one specific test for PCOS, a doctor will usually make a diagnosis after reviewing your medical history, physical examination, select hormonal blood tests, and possibly a pelvic ultrasound. So while you can’t reverse time, you can protect your health going forward.

Did you enjoy Today’s Ajenda? It would mean the world if you left us a testimonial!

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

Forwarded this email?

Missed the last issue?

Want a copy of Dr. Jen’s best-selling book?

*Note: This newsletter includes affiliate links. Sponsors may earn a commission if you purchase.