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Tuesday 8:30am - 4:30pm Wednesday 8:30am - 4:30pm Thursday 8:30am - 4:30pm

Kim Heifner Wellness

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United States
Ballwin, MO
Kim Heifner Wellness

Family Nurse Practitioner, Sexual Health & Menopause Medicine✨👩‍⚕️
Midlife Wellness NP Podcast🎙️ Our genes do not have to determine our destiny, we do!💜

I am a Board-Certified, Family Nurse Practitioner 🩺, wife, & mom of four! ✨👩‍⚕️ I started this page after healing my body naturally from chronic inflammation, joint pain, and severe back pain with sciatica! I was stressed out of my mind & letting life just happen to me, and I was headed down the road to an early death like both of my parents! I realized that I had to make changes and become intent

ional in my life if I wanted to live happier, healthier, and longer! I started making small, daily, incremental changes in my life, and overtime I healed my body and my mind! I wanted to share & help others heal too, so I started The 5-Minute NP.

04/17/2025

The prescription is NATURE! Just 2 hours in nature per week = big health boost!🌿A major Nature journal study found people who spent at least 120 mins outdoors WEEKLY were far more likely to report good health & well-being - no matter if it was one long visit or several short ones.

Just 20 mins outside daily = lower heart rate, less stress & cortisol!

🌳☀️Nature & sunlight beat indoor, artificial light every time.

❤️ Make outdoor time your new healthy habit because your body & mind will thank you!

https://www.nature.com/articles/s41598-019-44097-3

04/16/2025

🌅 My patient's are always surprised when I tell them following their circadian rhythm is one of the best things they can do for their hormones, metabolism, health, & longevity!

The Evidence
Studies show shift workers and those with irregular routines have HIGHER rates of chronic disease, depression, and cognitive decline. Aligning with your body’s clock boosts longevity, brain health, & disease resistance!

Establish Consistent Habits
- Get bright morning light (ideally outdoors)
- Keep sleep/wake times consistent- even on weekends😮
- Eat meals at regular times, avoid late-night snacks (no food 3-4 hours before bed)
- Move your body during daylight hours
- Dim lights/screens before bed (IMPORTANT)

Why it Works!
These habits support your natural melatonin, hormone, and repair cycles - helping you think clearer, feel better, and stay healthier, longer.

Take Action - It Changes Things!
Start small: Try one tip today, like avoiding food 3 hours before bed! Protect your circadian rhythm- your future self will thank you (trust me)!

🤔Which habit will you try? Avoiding food 3-4 hours before bed?

https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms

https://www.ncbi.nlm.nih.gov/books/NBK519507/

https://my.clevelandclinic.org/health/articles/circadian-rhythm

04/14/2025

Despite hormone therapy (HT) being the "most effective treatment" for menopausal symptoms like hot flashes, night sweats, and brain fog, many women remain untreated due to fear or lack of knowledge about its safety.

For example, HT use among menopausal women has dropped to just 1.8% as of 2023, despite evidence showing it is safe for most women under 60 when prescribed appropriately.

Why Try Hormone Therapy?
- Low Risk in the Short Term: A 3-month trial of HT poses minimal harm if there are no contraindications. Hormone levels return to normal quickly after stopping therapy, making it a safe way to evaluate symptom relief.
- Diagnostic Tool: Some providers use HT for 3 months to confirm that symptoms, like hot flashes or brain fog, are menopause-related. If symptoms fail to improve, they explore other causes.

The Untreated Burden
- Approximately 40% of women delay treatment for over 6 months, relying on nonprescription remedies or no treatment at all, even when symptoms significantly impact their quality of life!
- Untreated symptoms like hot flashes have been linked to higher healthcare utilization and increased risks for conditions like heart disease.

The Bottom Line
Hormone therapy is both safe and effective for short-term trials, helping you identify whether your symptoms are menopause-related while offering relief. With proper guidance, HT can transform your life while navigating this natural phase!

https://www.contemporaryobgyn.net/view/underdiagnosis-and-undertreatment-of-menopause-symptoms-reported

https://www.healio.com/news/endocrinology/20230110/high-proportion-of-menopause-symptoms-go-untreated-despite-effective-therapies

https://newsnetwork.mayoclinic.org/discussion/hormone-therapy-four-things-a-mayo-clinic-womens-health-specialist-wants-you-to-know/

04/12/2025

What is the "book club effect" of testosterone therapy (TRT) in women?

🗣The Whisper Network
"We call it the 'book club effect' - women who have tremendous outcomes share it with their friends, and then we see friends of our patients coming in to inquire about similar solutions," says Dr. Kathleen Jordan, chief medical officer of Midi Health.

This word-of-mouth phenomenon has sparked a growing interest in testosterone therapy among women, particularly those navigating the challenges of perimenopause & menopause.

My practice experiences - A Mixed Bag

👏The Enthusiasts:

"I'm finally interested in s*x again!"

"My energy levels are through the roof."

"Building muscle is so much easier now."

"My stubborn belly fat is gone!"

"My joint pain improved."

"My brain fog has lifted. I feel sharper than ever."

"It's like I got my life back."

⚠️The Cautionary Tale mainly with pellets:

"My voice dropped an octave. Not what I signed up for."

"Acne at 50? No thanks."

"The mood swings are intense. I'm snapping at everyone."

"Still zero libido, but now I'm losing hair." - This is one of the most common things I hear when women come to me on TRT pellets.

"Cl****al enlargement was... unexpected."

🧐What the Research Says:

Benefits:

Improved s*xual function, bone density, & cognitive performance.

Uncertainties:

Limited data on long-term safety & effectiveness beyond treating low libido.

Need for Research:

More studies are necessary to understand the full impact.

💋The strongest evidence is for improving hypoactive s*xual desire disorder in women.

My professional opinion, testosterone therapy can be a beneficial part of your hormone therapy regimen when indicated & given in normal, physiological doses (side effects are rare). If your symptoms don't improve or side effects occur after 12 weeks of therapy, you can discontinue it.

It's okay to try different things to improve your symptoms and health during these years!🙂

https://time.com/7259392/testosterone-therapy-women-benefits-risks/

04/11/2025

It’s important to focus on ALL risk factors to make informed healthcare decisions about your perimenopause & menopause care.

It’s true- aging itself significantly increases our risk of cancers, not just breast cancer.

Therefore, an overall healthy diet & lifestyle that includes daily exercise, sleep, stress reduction, positive relationships, life purpose, healthy foods & plenty of water all help contribute to improved health-span and quality of life!

💫In addition, hormone therapy has improved quality of life for many women, and its benefits are often underestimated & its risks often overstated.

04/07/2025

Our life is a collection of experiences, some good, some bad, but we can grow through all of them.

Each stage of life brings new experiences, new opportunities, and menopause is no different.

The way we perceive menopause or aging itself matters. If we have a negative outlook, we tend to experience negative emotions & worse menopausal symptoms.

On the other hand, if we have a positive outlook, we tend to experience greater wellbeing & less symptoms.

True story- research backs this up. Use this information to change the way you look at things. Use it to accept where you are. Love the person you have become. Celebrate how far you’ve come & how much you’ve grown.

“Negative thinking will never make your life positive.”

Have a beautiful day!☀️

03/30/2025

Many women in perimenopause fear early dementia, but it's often transient brain fog, memory & concentration issues from estrogen decline. Declining progesterone plays a role as well. Our declining s*x hormones impact our brain in many ways.

The disrupted neurotransmitters & glucose metabolism cause these REAL symptoms, but they usually resolve as the brain adapts to its new lower hormone normal.🧠

Some research shows initiating hormone therapy within 5 years of menopause can decrease the risk of cognitive impairment & dementia, but more research is needed because some of the research says hormone therapy has a neutral effect on dementia risk.

Regardless, the brain will acclimate to its new environment, but diet, exercise, sleep, mindfulness & stress reduction, positive relationships, and a love for continuous learning can keep our brains strong & healthy!

♥️🧠

03/28/2025

On the way to the park to take my husband for a walk..🤣🌳☀️

Nature is my happy place.❤️☺️

I hope you are having a beautiful day!

03/21/2025

🏈 Football takes us some fun places sometimes! I loved all the new experiences, the inspirations, and the realization that beauty really is everywhere, you just have to see it!

Research has shown that there are 4 things that actually add happiness to ones life:

1. Faith
2. Family
3. Friends
4. Work - earned success & doing for other people.

I would add health to that because without it, we can’t enjoy the rest to their fullest!

Prioritize your health & try to add to each one of those areas daily and see if your happiness doesn’t improve!😊

❤️ ❤️

03/13/2025

Trending: YOUNG women using topical estrogen for wrinkles.🤨 Women in their late 20s, 30s have been posting videos about using estrogen on their faces for wrinkle prevention!😮

Research shows some promise for estrogen-DEFICIENT skin, but NOT necessarily those with normal estrogen levels.

Careful ~ in perimenopause, estrogen levels can be high relative to low progesterone levels.

More studies are definitely needed on the long-term effects of topical estrogen for the face. So, it’s important to consult with your provider or dermatologist before jumping on this bandwagon!

Address

Ballwin, MO

Opening Hours

Tuesday	8:30am - 4:30pm
Wednesday	8:30am - 4:30pm
Thursday	8:30am - 4:30pm

Telephone

+13149671114

Website

https://www.kimheifnerwellness.com/

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