The Perimenopausal Mamas Podcast: Recent Episodes
The Perimenopausal Mamas Podcast
Helping perimenopausal moms raise healthy kids and navigate the bumpy road of unpredictable hormonal changes that can interfere with mood, energy, weight, sleep, focus and vitality.
In this part 2 of 2 holiday re-release episode, Dr. Lisa and Dr. Toni are discussing the changes in brain function that can happen during perimenopause. Most women experience changes in their ability to concentrate, think clearly, remember or make use of new information during perimenopause. Listen in to find out that it’s not all doom and gloom, how to support your brain health while you age gracefully and enter menopause and why you might want to break out the chocolate!
See Part 1 about Super Brain and postpartum brain changes in Episode 254
In today’s episode, we cover:
- The impact of estrogen on your brain function and protecting your brain as you age
- Whether you might want to consider Menopausal Hormone Therapy (MHT)
- Other factors that can impact how well your brain works during perimenopause and menopause
- The best researched diet to support your brain health as you age
- The importance of blood sugar balance and exercise for your brain
- The best nutrients and supplements that we know can support your brain health
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Art for Kids Hub channel on YouTube for simple art lessons geared towards kids (and their parents).
Dr. Toni loves visiting local second hand stores for less expensive learning toys, clothes and shoes.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 255: Brain Changes in Perimenopause (re-release) appeared first on The Perimenopausal Mamas Podcast.
In this part 1 of a 2 episode holiday edition re-release, Dr. Lisa and Dr. Toni discuss why “Mom Brain” or “Super Brain” is a thing and what you can do about it. Your brain gets rewired to respond to cues from your kids to keep them alive, which is a good thing! Learn how to treat your new Super Brain well so it function its best.
In today’s episode, we cover:
- How and why your brain gets rewired from hormone changes in pregnancy
- The hormones involved in your brain’s rewiring
- The importance of the maternal locus of control in your brain to allow you to respond to the cues from your kids
- The physical presence of your kids in your brain due to fetal microchimerism
- Other factors that can impact how you experience Super Brain, including sleep, nutrient depletion and stress
- Some tips to support your brain to work its best
Today’s Mama Must-Have:
Dr. Toni loves using steam inhalation in addition to humidifier for dealing with dry air in winter. Sometimes she adds 1-2 drops of eucalyptus essential oil to reduce congestion and provide some anti-viral activity.
Dr. Lisa is a big fan of her 5 minute meditation daily, in addition to her walking meditation.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening soon. Join her at https://www.hypnobirthingcalgary.com/register
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 254 – What You Need to Know About “Mom Brain” (aka “Super Brain”) – Part 1 (re-release) appeared first on The Perimenopausal Mamas Podcast.
Happy Holidays! In this brand new episode, Dr. Lisa and Dr.Toni share their highlights from 2024, along with their intentions for 2025.
Do you create a “ta-da” list celebrating your wins? Or do you just plough through without acknowledging all the hard work you have done? The act of appreciating and recognizing all of your hard work puts you in a state that allows you to bring more abundance and success into your life, moving forward.
If you aren’t into making New Year’s Resolutions, this episode is for you! Discover ways to approach change with gentleness and kindness.
Today’s Mama Must Haves:
Dr. Lisa is a big fan of NTS Radio app to listen and discover new music
Dr. Toni loves her electrolyte mix and finds it essential in summer and winter for proper hydration
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 253: Celebrating 2024 and Welcoming 2025 appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa chats with registered social worker Aneeqa Aslam all about building our kids’ intrinsic self esteem by focusing on value-based goals as opposed to achievement-based goals. Aneeqa shares how important it is to connect first, before correcting our kids, and allowing time and space for them to be heard and supported. One of the biggest things we can do to nurture our kids’ mental health and social relationships is getting them offline and allowing them to challenge their bodies and minds with activities such as learning how to play a musical instrument or developing their art skills or sport’s skills. Aneeqa also shares the warning signs to look out for if your kid is being bullied, and what to do about it to support them.
As a registered social worker, Aneeqa loves being a therapist, and has worked with clients in both inpatient and outpatient settings throughout her career. She holds degrees from the University of Toronto and McMaster University, and really enjoys connecting with people as they navigate challenges in their lives.
Aneeqa was previously a guest on Episode 240: How to Foster Independence, Trust, Confidence and Focus in Our Kids. You can listen HERE.
In today’s episode, we cover:
- Why you want to get your kids offline and to disconnect from social media more often
- The importance of having your kids experience challenge and flow state to develop self-confidence
- How listening to your kids to understand without fixing is important for your kids to feel heard aka Connection Before Correction
- The importance of self-regulating your emotions as a parent to be centered, grounded and present when dealing with emotional reactions from your kids
- How your self-awareness of your expectations can impact your interactions with your kids
- The 2 different sets of goals you can set in your household with your kids
- Values based
- Achievement based
- What signs you need to watch for to know if your child is being bullied
- The importance of listening and understanding your kids to prevent bullying and to mitigate the effects of bullying
You can connect with Aneeqa at aneeqa@tsptherapy.ca
Today’s Mama Must-Have:
Dr. Lisa loves her old school alarm clock for Stuart’s room to slowly wake up to music.
Aneeqa is a big fan of travel and experiences as a reset for herself to be able to give more of herself.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 252: How to foster our kids’ self esteem to support their growth and prevent the negative effects of bullying, with Aneeqa Aslam appeared first on The Perimenopausal Mamas Podcast.
In this solo episode, Dr. Toni shares some of the research that shows how to naturally manage your hunger and metabolism. If you have been considering GLP-1 receptor agonist drugs like Ozempic, Wegovy or Mounjaro, but are wondering what you can do instead, listen in!
Today’s Mama Must Have:
What’s Happening:
Join Dr. Toni for her next Learn Self-Hypnosis masterclass on December 5 for relaxation and happy hormones at hypnosisforhealth.ca
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 251: How to Tap into Your Own Natural Ozempic appeared first on The Perimenopausal Mamas Podcast.
Are you breast self-aware? Do you know what increases your risk of breast cancer? Genetics accounts for approximately 5-10% of cases, but alcohol, a poor diet, obesity, inactivity, your reproductive history, and more are also things to be concerned about. One in eight Canadian women will develop breast cancer in their lifetime (and 1 in 830 men will). If you have dense breasts, regular mammograms may not be enough. Listen in as Dr. Lisa discusses everything from mastalgia (breast pain), and fibrocystic breasts to breast cancer and everything in between.
Today’s Mama Must Have:
Super mom moment:
- Benefitting from saving workbooks, french books and writing workbooks that we got ages ago when Stuart was young – now we can use them to practice writing, reading and comprehension
Mama Mess -up:
- Stuart go upset bc Pete and I were following along with him while he marched in the Beaches Santa Claus parade – we did our best to stay behind, but he kept looking back at us
Mama Must Have:
- Homemade zevia – 2 drops DOTERRA lemon essential oil; 4 drops liquid stevia, mix with milk frother, add ice
What’s Happening:
Join Dr. Toni for her next Learn Self-Hypnosis masterclass on December 5 for relaxation and happy hormones at hypnosisforhealth.ca
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Take Charge of Your Breast Health: Know Your Risks and What to Do About It appeared first on The Perimenopausal Mamas Podcast.
In this solo episode, Dr. Lisa discusses the constellation of symptoms under a new term called Musculoskeletal Syndrome of Menopause. If you have ever wondered about the joint issues, aches, and pains you might be experiencing, you’re not alone! The hormonal fluctuations in perimenopause influence the health of your bones, ligaments, tendons, cartilage, muscles, and joints. It’s time to care for your body differently than in the past! Listen in to learn more.
In today’s episode, we cover:
- The symptoms you might be experiencing that falls under the term Musculoskeletal Syndrome of Menopause and Perimenopause
- How inflammation linked to low estrogen can impact your muscles and joints
- The importance of dynamic stretching instead of static stretching to support your range of motion and reduce stiffness
- Why women can often experience more arthritic pain than men
- The link between insulin resistance and your frozen shoulder issues or other joint pain
- Why it’s time to look after you and your body in a different way than you did before perimenopause, including possible changes in the way you eat and workout
Today’s Mama Must Have:
Dr. Lisa is a big fan of the FitOn app for warm up and cool down stretching, as well as weekly nebulized glutathione to support immune and lung health
What’s Happening:
Join Dr. Toni for her next Learn Self-Hypnosis masterclass on December 5 for relaxation and happy hormones at hypnosisforhealth.ca
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 249: Musculoskeletal Syndrome of Menopause and Perimenopause appeared first on The Perimenopausal Mamas Podcast.
In this solo episode, Dr. Toni breaks down what your doctor might not even know about Ozempic and other GLP-1 receptor agonist drugs. You might have heard of friends or celebrities who have been using Ozempic, or maybe even you have tried or considered trying it for weight loss. However, most people don’t know the common and potentially severe side effects connected with Ozempic. Listen so you can make the best informed decision for yourself.
In today’s episode, we cover:
- How GLP-1 Receptor Agonist Drugs like Ozempic act to lower your blood sugar and weight
- Why drugs like Ozempic are so popular and why you might be considering them
- 10 common and rare side effects to Ozempic that have been demonstrated by research
- A super quick overview of some natural alternatives to Ozempic that we’ll talk more about in a future episode!
Other episodes mentioned include:
Episode 103 with Dr. Andrea Proulx about strength and muscle mass in perimenopause
Episode 131 about Small Intestinal Bacterial Overgrowth (SIBO)
Other Resources:
Book – Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight Loss Drugs by Johann Hari
Podcasts:
Pulling The Thread with Elise Loehnen – The Complexity of Weight Loss Drugs (Johann Hari) https://open.spotify.com/episode/5DKk43wCwSPjKsqTK1u85T
Dr. Mark Hyman with Calley Means and Dr. Tyna Moore – https://drhyman.com/blogs/content/podcast-ep884
Today’s Mama Must Have:
Dr. Toni is a big fan of Zevia soda sweetened with stevia
What’s Happening:
Join Dr. Toni for her next Learn Self-Hypnosis masterclass on December 5 for relaxation and happy hormones at hypnosisforhealth.ca
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this enlightening conversation, Dr. Lisa speaks with Liz Jakoi about a unique strategy to help prevent rumination, unnecessary worrying, and those menorage outbursts. By taking a pause and following Liz’s WAR Method, you can shift from reacting to responding. It is possible to become aware of your self-limiting beliefs to visualize and curate the life that you truly want.
Liz Jakoi helps women entrepreneurs and small business owners transform their lives by cultivating a growth mindset turning thoughts into extraordinary results, uniting their mind, body and soul. Her mission is to help you live the life you love with your true nature and purpose so that you can feel confident, get more clients and radically increase revenue. Liz has spoken on international stages, received a nomination for Liz Jakoi Coaching, Awarded Most Compassionate and coached 1000’s of people to live a vibrant life.
Liz’s corporate career was in Human Resources, Training and Development, Career Transitions and Coaching. Even though she was successful on the outside, on the inside she felt like she was dying. She knows the mental and emotional pain of not being seen, heard, or having the space to feel safe. Liz began her own journey to claw her way out of a deep hole and now inspires and coaches others to change from the inside out.
In today’s episode, we cover:* How rumination can become a habit that increases during perimenopause and menopause and how to turn it down * The importance of taking a couple of minutes for deep breathing and engaging your senses to shift your state * What limiting beliefs and thought patterns may be holding you back * The importance of self-care to prevent stress and burnout in perimenopause * The benefits of visualizing how you want it to be and using a journal for a brain dump * The importance of celebrating your wins, no matter how small, and controlling your response to what you can’t control
You can connect with Liz at www.lizjakoi.com and on IG @lizjakoi
Today’s Mama Must Have:Dr. Lisa is a big fan of a cool mist humidifier to help with stuffy nose, prevent dry skin, and to keep mucous membranes moist for better immune protection
Thanks for listening!Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this re-released episode, Dr. Toni shares an insight about the connection between birth and menopause in her experience. How we feel about birth and menopause may be linked by the messages we are programmed with from a young age about our bodies, as well as how we cope and manage stress.
Previous episode about Dr. Toni’s journey through perimenopause into menopause: Episode 169
In today’s episode, we cover:
- How programming from society, culture, media and your family can create fear and distrust of your body
- The importance of harnessing the power of your mind to work for you not against you to decrease stress and reduce symptoms in perimenopause and menopause
- What is hypnosis and why you would want to use it
Today’s Mama Must-Have:
Dr. Toni is a big fan of the work of Dr. Gabor Mate and highly recommends his latest book The Myth of Normal
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni talk about the growing concern around early puberty in kids. Many are going through puberty earlier than ever and this can have a significant effect on their physical, mental and emotional development, especially for girls. Listen in for more info and some tips on how to prepare yourself and your kids for puberty, as well as setting your kids up for a lifetime of hormonal well-being.
In today’s episode, we cover:
- What it means for your kids to be going through puberty
- The difference between early puberty and precocious puberty
- Some of the research comparing when your kids are going through puberty and when you (and your grandma) went through puberty
- A 1997 study showed that 48.3% black girls and 14.7% of white girls had breast tissue development at age 8, earlier than previously thought
- A 2010 study reported that by age 7 10.4% white girls, 23.4% black girls, 14.9% hispanic girls had started showing signs of early puberty, and by age 8 18.3% white girls, 42.9% black girls, 30.9% hispanic girls had signs of puberty
- A 2020 meta-analysis study showed that the average age of puberty onset globally dropped by 3 months for every decade from 1977 to 2013
- Why you might be considered about early puberty in your kids
- Potential reasons why girls are starting puberty and getting their periods earlier than ever before, including endocrine disrupting chemicals, stress, obesity and the pandemic
- What you can do to support the hormonal health of your kids, whether they go through early puberty or not
- Past episodes you can check out:
- Episode 65 and Episode 94 with Emma Rohmann on reducing exposure to chemicals and plastics
- Episode 244 with Rachel Einbinder on gut health
- Episode 149 on EWG’s Dirty Dozen
Other Resources to Check Out:
- The Puberty Podcast and book This Is So Awkward by Dr. Cara Natterson and Vanessa Kroll Bennett
- The New Puberty book by Dr. Louise Greenspan
- Tia Slightham: Children and Parent Book Resources
Today’s Mama Must Have:
Dr. Lisa loves Ergogenics 8 Mushroom Blend Hot Chocolate
Dr. Toni is a big fan of card games – just introduced to Monopoly Deal card game, super quick and fun
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa talks about all things gut health with certified nutrition practitioner Rachel Einbinder. Too often moms can put their health on the back burner or think that they have to live with common digestive issues like bloating, constipation, or loose stools. Your gut health is also linked to issues with energy, metabolism, mood and skin health. Listen in to learn more!
Rachel, a Certified Nutrition Practitioner from Toronto, is passionate about helping busy moms regain control of their health through practical, gut-friendly solutions. With over a decade as an elementary school teacher, Rachel knows firsthand the challenges of juggling family, work, and self-care.
After the birth of her first child, she experienced a life-changing realization about the importance of holistic health for both herself and her family. This sparked a journey into Holistic Nutrition, where she dove deep into understanding the root causes of health issues—not just treating symptoms. Rachel’s approach is all about making wellness simple and sustainable, fitting seamlessly into the busy lives of moms. She’s here to empower, educate, and guide you toward feeling your best, inside and out.
In today’s episode, we cover:
- The importance of your gut microbiome and how to support a healthy balance of beneficial bacteria
- How your gut health can negatively affect your mood, brain function, skin and weight
- What foods are important for your gut health
- How the American Gut Project showed the importance of fibre and how you can get more in your diet to support your gut
- The daily habits you want to have to support your mood, stress management and vagus nerve function for proper digestion
- When to consider getting a functional gut health lab test to check your gut microbiome
You can connect with Rachel on Instagram at @rachel.holisticwellness and join the Happy Gut Challenge
Today’s Mama Must-Have:
Dr. Lisa loves her Zulay milk frother for lattes and mixing electrolyte and collagen powders
Rachel is a big fan of the Mindfully Tate stuffy that plays calming stories and meditations for kids.
Thanks for joining us.
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page.
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this solo episode, Dr. Lisa shares why what worked in our 20s and 30s when it comes to nutrition and exercise doesn’t work in our 40s, 50s and beyond. Listen in to discover how hormonal changes impact metabolism and body composition. Discover how to eat and exercise for optimal health in perimenopause and beyond.
Mama Must Have
Lisa is loving her Ninja air fryer. Try this easy Air Fryer Banana Bread recipe.
Related Episodes to Check Out
- Episode 219: How to Exercise Properly in Perimenopause and Beyond, with Dr. Loise Perruchoud
- Episode 126: Why Less is More When it Comes to Exercise (and How to Have Fun Doing it!) with Julia Hickman
- Episode 103: Feminine Strength After Forty with Dr. Andréa Proulx
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this solo mini episode, Dr. Toni shares a quick and easy hack that goes along way when it comes to sticking to healthy eating and lifestyle habits.
Mama Must Have:
Toni loves her chia pudding with fresh blueberries from BC.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode re-release, Dr. Lisa talks with financial services professional Christina Zaharia about what you need to know about your money. From budgeting to life insurance to teaching your kids about managing money, we cover all aspects of how you can fine tune your finances and make your money work for you.
Christina Zaharia is a Financial Services Professional helping families and business owners protect their personal life, business, and assets so they can live comfortably and achieve their future goals. Her expertise lies in understanding your unique situations, goals and finding opportunities and solutions that solve multiple problems. As a business owner Christina Zaharia is passionate about helping other individuals build their own financial services business and create passive income sources. Christina previously worked hard to climb up the corporate ladder; currently she is growing her business while taking care of her family and personal life.
In today’s episode, Dr. Lisa and Christina discuss:
- How to stick to a budget by frequently tracking your expenses and how you spend your money
- The importance of not leaving your finances in your partner’s hands
- What numbers you need to know
- Your financial independence number for comfortable retirement and emergency fund
- Rule of 72 to find out how long it will take your money to double
- The types of insurance to consider to protect yourself and create a legacy
- How to stop drowning in your debt
- How to make managing your finances more fun
- The importance of having visual tools as a fun way to teach your kids about money and budgeting
- The difference between allowance and rewarding your kids for responsibilities around your home
- The importance of teaching your kids to split their allowance in thirds – for wants, for saving and for charity
- The benefit of getting your kids’ life insurance
- How to pay yourself first
- Other resources include Flip app to price match your groceries, Mr. Finance on YouTube and Til Debt Do Us Part TV show with Gail Vaz-Oxlade
Connect with Christina and join her free webinars at https://financialfinetune.com/
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Wordle for a brain workout.
Christina is a big fan of Wet Wipes, even as a mom of older kids.
Thanks for joining us.
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page.
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa chats with Aneeqa about to empower our kids to be focused and independent. Is bedtime or getting out the door in the morning a constant struggle? Listen in to discover how to reduce the frustration and arguing that comes along with asking our kids to do something.
You can contact Aneeqa here: Toronto Psychotherapy Space
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this solo episode, Dr. Toni chats all things numerology, with international numerologist and author, Vikki MacKinnon. Vikki explains how numbers work in every part of your life, in such a way that you: feel their energy, sense their presence, gain greater understanding of your circumstances and patterns that may be holding you back, and get a clear sense of the options and possibilities that lie before you. Discover where you are in your progressive cycles, and gain a sense of direction and anticipation as you look at where you are going.
Vikki MacKinnon is one of North America’s most respected numerologists. She is known to be deeply spiritual and insightful, yet refreshingly practical and down-to-Earth.
As founder and creator of the Born To Thrive Numerology Course, Vikki has facilitated workshops in Calgary, Ottawa, Toronto, and Tokyo – leading participants on a powerful journey of self-awareness and self-esteem, and empowering them with a metaphysical tool that will provide on-going benefits in their personal and professional life for years to come.
Many of Vikki’s students in both Canada and Japan have continued on to take the Advanced Numerology Mentorship Program, becoming numerologists themselves, or incorporating numerology into their own holistic practice.
Vikki is also an author of two books. You can find out more here.
Today’s Mama Must Have:
Dr. Toni is a fan of homemade watermelon popsicles.
What’s Happening?
Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode re-release from 2023, Dr. Toni reviews how wildfire smoke impacts the health of you and your kids. The particle matter in wildfire smoke has been found to be up to 10 times more harmful to your health than the particle matter from other sources. Not only can it cause headaches and irritate your eyes, throat and respiratory system, it can increase inflammation and oxidative damage, leading to higher risk of reproductive issues, cardiovascular disease, neurological and immune disorders. Listen in to find out how you can protect yourself and your kids from this growing problem in the summer.
Today’s Mama Must-Have:
Dr. Toni loves her local farmers markets in the parks for fruit, veg and flowers!
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this solo episode, Dr. Lisa discusses how to use technology to your advantage. Whether you realize it or not, your brain is being hijacked when online. Instead of getting sucked into social media scrolling, time wasting and overwhelm, you can use technology to enhance your productivity. You can regain your time and brain function with simple steps around mindfulness and boundaries – without needing to throw away your phone.
Listen in to discover how to “Starve your distraction and feed your focus”.
In this episode, we cover:
- What is Digital Wellness and Digital Flourishing®
- The importance of realizing your unconscious habits around technology
- For more info on habits, see Episode 170
- How exposing yourself to negative news in the morning influences your mood
- Why it’s so easy for your attention to get hacked because of dopamine
- How multitasking is actually compulsive fractured attention, which increases your stress levels and emotional dysregulation
- The importance of tracking your time for time awareness, adjusting your notifications, setting limits and using apps to manage your time on phone
- How you can take the Digital Flourishing Survey here
- The importance of taking breaks to increase your productivity
- For more info about forest bathing, see Episode 189
- For more info about vacation planning, see Episode 183
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Sharon Salzburg’s 10 day Equanimity course which she chipped away at, even on vacation.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode re-release from 2020, Dr. Lisa talks to Dr. Jen Newell, naturopathic doctor and founder of Connected Health and Skin. Dr. Jen sought out a naturopathic approach to skin health when she became dissatisfied with oral contraceptives, antibiotics and other conventional treatments for her own hormonal cystic acne and mild rosacea. Dr. Jen helps women overcome acne and other skin disorders to achieve a clear, radiant complexion, restored hormonal balance and renewed digestive function.
In this episode, we cover:* How your skin changes due to hormone and structural changes with perimenopause including: + Acne on chest, back, jawline or hairline + Age spots + Dryness + Wrinkles and aging + Thinning skin * How different hair products you use could cause inflammation and impact your skin health * Why daily mineral sunscreen use is a key component for maintaining skin health * Why it’s important to protect you skin from UVA rays that travel through windows * Why eating colourful fruit and vegetables is important for your skin * Why drinking too much coffee and alcohol is not great for your skin * Why you may want to drink more herbal tea like nettle, hibiscus, spearmint, licorice root * The biggest factors that impact how your skin will age, outside of genetics (hint: they start with the letter S – sugar, sun, smoking, stress) * How prescription medications like anti-depressants and insulin can impact your skin health * The antioxidant supplements, like lycopene, CoQ10, astaxanthin, quercetin, that you may want to talk to your naturopathic doctor about adding into your regime * Why supplementing with biotin could be worsening your acne * Different ingredients you might want to look for in your skin care products, like retinoids, vitamin C, green tea extract, niacinamide * What skin care products are the most important to use * Why oil cleansing can help your skin health when you use it with another gentle cleanser * If it’s worth it to use a collagen supplement
Today’s Mama Must-Have: Dr. Jen cannot live without a creamy milk cleanser to keep her face feeling fresh and healthy
Dr. Lisa loves Consonant hand cream to protect and hydrate her hands with the extra hand washing and use of hand sanitizer https://consonantskincare.com/collections/hand-cream
You can find and connect with Dr. Jen Newell at www.connectedhealthandskin.com and on Instagram @newellnd
Visit the NaturalDermStore https://naturaldermstore.ca/ for healthy, evidence based natural skin care products. You can receive a 15% discount off your order using the code Perimenopause. Reach out to them for help to find the right products for you.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
In this episode re-release from 2023, Dr. Toni discusses how moon cycles can impact your emotional well-being with evolutionary astrologer and clairvoyant JoAnn Stoneberg. Human beings have been paying attention to the moon and stars for thousands of years. Learn what important information you can tap into when you pay attention to the phases of the moon and the position of the stars and how it can help you understand to support emotional health for you and your family.
See Episode 59 for more information on moon cycles and cyclical living.
JoAnn Stoneberg is an evolutionary astrologer and clairvoyant, as well as the owner, founder and creator of As The Planets Turn. She teaches Astrology, is a speaker, muse and writer. JoAnn is very gifted at helping her clients work though and navigate their fears and obstacles when it comes to life’s ups and downs and transitions. She is instrumental in teaching her clients techniques that can be used for many years to come to assist them throughout their lives. JoAnn’s intuitive use of the planets and stars help her clients have more faith and trust within themselves knowing it is ok to be who they are; by translating the beautiful ancient language of Astrology in a brilliant way to help you understand and discover the evolutionary intent of your soul. Her 20-year healing journey and training in ancient techniques has heightened her already intuitive skills to eloquently heal the souls of past lives, transform the lineage of our ancestors, clear negative energies and help lost earthbound spirits to cross over.
In today’s episode, we cover:
- The importance of knowing your sun sign, your moon sign and your rising sign
- The 4 main phases of the moon and how it can impact your energy and behaviour
- How the moon can be affected by the stars and astrological signs
- The relationship between your birth chart and the moon
- Why you need to know your partner’s and kids’ moon signs to support their emotional needs and well-being
You can connect with JoAnn, get her Moon Phases e-book and register for her online astrology classes – Navigate Your Emotions and What’s Your Sun, Moon and Rising Sign – at www.astheplanetsturn.com
Follow JoAnn on Instagram at https://www.instagram.com/joannstoneberg/
Today’s Mama Must-Have:Dr. Toni is a big fan of topical magnesium for muscle tension, like Epsom gel.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is in the fall. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for joining us!Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa discusses the best strategies to manage picky eating in your kids with Picky Eating Expert Danielle Binns. While there are many reasons why kids can steer away from certain foods, even the picky eaters can learn to expand their food choices. Listen in to learn what you can do (and what not to do) to make meal time less stressful!
Danielle Binns is a Certified Nutritionist, Picky Eating Expert, and more importantly, a mom of three who gets it. Danielle experienced the struggles around trying to feed her family first-hand. Her first daughter was an extremely picky eater, labeled ‘failure to thrive’, and mealtimes were beyond stressful. After endless research, and acquiring Certifications in picky eating, Danielle transformed her daughter into one of the most adventurous kids at the table.
She made all the mistakes at meals and is now on a mission to show other parents that there’s a better way to raise healthy eaters. Over the past decade, Danielle has helped thousands of parents around the world achieve stress-free meals via her step-by-step online programs (Raising Adventurous Eaters, Picky Eater Protocol) and private coaching (Thrive Program). She also makes food exploration fun with her revolutionary mealtime tools (Curious Cookie).
Danielle educates and inspires families while speaking at global paediatric conventions, consulting Montessori schools, and running eye-opening workshops for parenting communities. She is a trusted resource for media outlets like CTV News and has been featured on various podcasts.
In this episode, we cover:
- How to know where your kids fall on the spectrum of picky eating
- The importance of setting up your eating environment and schedule for success
- How to deal with food jags or when your kids reject food they have eaten before
- The importance of increasing enjoyment and reducing stress, frustration and pressure during mealtimes
- How you can make mealtime fun and foster your kids’ healthy relationship with food
Connect with Danielle on Instagram and Facebook
Find out more about the Picky Eater Protocol and the Curious Cookie cards and placemat at https://daniellebinns.com/
Today’s Mama Must-Have:
Dr. Lisa is a big fan of her air fryer for making easy meals and reheating leftovers.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 234: Making Mealtime Fun (Even for Picky Eaters) with Danielle Bins, Certified Nutritionist appeared first on The Perimenopausal Mamas Podcast.
In this solo episode, Dr. Toni shares her thoughts on aging and the healthy behaviours she maintains to support graceful aging.
Listen to Episode 232 for Dr. Lisa’s thoughts on aging
In this episode, we cover
- 3 aspects of aging – looking, feeling and acting your age
- Some research on aging you may find surprising
- The role of inflammation, sugar, alcohol, food, herbs and sleep have on your aging process
- The importance of physical, mental and emotional health on aging
- One thing from Episode 27 on skin health that Dr. Toni does almost every day to support healthy aging
Today’s Mama Must-Have:
Dr. Toni is a big fan of nature walks, ideally in the morning, and feels lucky to have many urban nature settings within minutes of her home.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 233: How Dr. Toni is Embracing Aging AND Holding on to Youth appeared first on The Perimenopausal Mamas Podcast.
In this solo episode, Dr. Lisa shares some of the changes she is noticing to her body and brain as she ages. She shares how shifts in her mindset and lifestyle have helped her feel better as she gets older, along with the importance of community and connection to support a healthy and long life.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 232: How Dr. Lisa is Embracing the Aging Process and Why Community is Key for a Long and Healthy Life appeared first on The Perimenopausal Mamas Podcast.
In this solo episode, Dr. Toni shares a simple exercise to easily shift stressful thoughts in everyday situations. It’s very normal to feel angry, hurt, confused or disappointed by different circumstances and people in our lives. Getting stuck in those feelings can lead to unnecessary stress and suffering. The Work was created by Byron Katie and outlined in her book Loving What Is. This powerful process of self-inquiry consists of 4 questions and a turnaround examining a stressful thought and looking at it with different perspectives.
In today’s episode, we cover:
- What are the 4 questions of The Work
- An example of how you can use the 4 questions and turnaround of The Work
- How you can access downloadable worksheets to use The Work at https://thework.com/
Today’s Mama Must Have:
Dr. Toni is a big fan of wet sock treatment to support her immune system, especially when Frankie has a cold.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 231: Four Questions to Change Your Thoughts and Beliefs: The Work of Byron Katie appeared first on The Perimenopausal Mamas Podcast.
In this solo episode, Dr. Lisa shares how intentionally exposing yourself to acute, planned stressors, such as cold water or certain breathing exercises, can lead to stress resilience and help slow the aging process. Have you been living in your comfort zone for too long? It may be time to challenge your mind and body to reap the benefits, not only mentally, but also physically.
This episode is a follow up to Episode 226: How Dr. Lisa Presses The “Easy Button” to Prevent Burnout
In today’s episode, we cover:
- What is hormetic stress and why you want to get uncomfortable intentionally
- The science behind hormetic stress
- Examples of hormetic stress you can easily use on a regular basis
Today’s Mama Must Have:
Dr. Lisa is a big fan of a good fiction book and loves Ruth Ware books including the It Girl and Girl in Cabin 10
What’s Happening?
Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this re-released episode, Dr. Lisa and Dr. Toni review their favourite “Mama Must-Have” recommendations from the past 100 episodes. These tips and products make their lives easier and are great ways for you and your family to stay healthy and happy. They include our favourite foods, drinks, books, essential oils, body care products, apps and more! Treat yourself this Mother’s Day or use these ideas and add to your wish list for the future.
In this episode, we cover:* Hella Hydrating Facial Serum with rosehips and hyaluronic acid from Joyous Health + Shared on Episode 78 with Joy McCarthy + Can use with cool Jade roller * Essential oils + Shared on Episode 93 with Barbara Rempel + Lavender in bath and diluted in fractionated coconut oil on bottoms of feet to relax kids at night + Grapefruit, lemon, wild orange for reducing stress and increasing energy + Peppermint topically for muscle tension + Eucalyptus or easy air in steam inhalations or shower, diluted topically on bottoms of feet and chest * Insight timer app, Ten Percent Happier app – Ted Lasso and Taming Anxiety challenges * 10 minute Path to Presence Meditation + Shared on Episode 95 with Fran Watson – download for free her * Bullet journal for stress reduction + Shared on Episode 11 with Nicole North * Our favourite supplements include: + Magnesium – for more info, see Episode 83 + Vitamin D – for more info, see Episode 97 + Ashwagandha, melatonin, passionflower, GABA, 5-HTP, mitochondrial antioxidants like MitoAMP * Zonli weighted blanket, sleep mask, Soundscreen white noise machine for sleep support + Shared on Episode 73 * Hydrotherapy – cold showers and wet sock treatment for energy, immune and circulation support * Designs for Health Paleo protein powder with almond or oat milk for sugar free hot chocolate + Shared on Episode 57 with Dr. Penny Kendall-Reed * Smoothie bowls for kids with Smart Sweets gummy bears + Shared on Episode 54 with Joy McCarthy * Other easy recipes: + Egg muffins by Amanda Naturally + Hemp protein power balls shared on Episode 10 * Dwarf Stars pumpkin seed butter cups (sugar free), Giddy Yoyo chocolate; zazubean, Aussie carob co. * Crunchy snacks: Lesser Evil power curls, plantain chips, Beanitos black bean and pinto bean tortilla chips * Book: Beyond The Label by Dr. Christina Bjorndal + Shared on Episode 101
You can find our Top Ten Mama Must Haves List at perimenopausalmamas.com and by supporting us at patreon.com/perimenopausalmamaspodcast
Today’s Mama Must Have:Dr. Lisa is a big fan of her hand held massager to release tight shoulder and back muscles.
Dr. Toni is excited to watch the recently released documentary The Business of Birth Control by Ricki Lake and Abby Epstein, who also created The Business of Being Born and Weed the People.
Thanks for listening!Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode re-release from 2021, Dr. Lisa and Dr. Toni talk about menstrual cycle awareness. Did you know that there are different times of the month that are more suited for you to be productive, be social, do analytical work, do a presentation or to rest? Your energy can fluctuate in relation to the moon cycle and your menstrual cycle. Cyclical living can be used to maximize your productivity, efficiency and success at work and at home throughout the month.
If you don’t have a regular menstrual cycle right now, you can follow the moon’s cycles.
In today’s episode, we cover:* Recent research looking at how the full moon can impact your sleep and menstrual cycle * How the US Women’s soccer team were using menstrual cycle awareness to maximize nutrition, training, rest and recovery, resulting in their second World Cup win * The similarities between moon phases and menstrual cycle phases * How changes in your hormones and moon phases can impact your mood and energy
Today’s Mama Must Have: Dr. Lisa enjoys having someone else make food and getting it delivered with Uber Eats, Door Dash and Skip the Dishes.
Dr. Toni enjoys the peek into psychedelic psychotherapy, the Wim Hof Method of breathing and cold plunges and orgasm workshop on Netflix’s the goop lab with Gwyneth Paltrow
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Toni shares some questions to consider and suggestions from neuroscience research around happiness. So often, moms tend to put their own happiness on the back burner and put their kids’ and partners’ needs ahead of their own. It’s time to claim your right to joy and happiness!
In today’s episode we cover:
- Why happiness is good for your mental and physical health
- 2 important ways you can think about the concept of happiness
- How Martha Beck confirmed that happiness is your right
- 8 characteristics of happy people
- How the words you use could help reduce depression
Today’s Mama Must Have:
Martha Beck’s interview on The Tim Ferriss Show.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Do you feel like self-care adds more stress to your day than benefits? Are overwhelmed and can’t add one more thing to your to-do list? Then this episode is for you! Listen in to find out how Dr. Lisa presses the “easy button” to be more efficient and free up time and mental space to do the things she loves. Also discover ways to make your morning routine easier and which mindset changes Dr. Lisa has developed recently to cope with being a busy mom and an entrepreneur.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode re-release from 2023, Dr. Lisa talks with holistic nutritionist Cristina Tahoces about burnout and perimenopause. Women in perimenopause are more likely to experience professional and personal burnout, especially when experiencing hormone fluctuations and symptoms like fatigue, brain fog and sleep deprivation.
Dr. Lisa previously talked with Cristina about love led nourishment in Episode 92
Cristina Tahoces is a holistic nutritionist and owner of Thrive Nutrition Practice, a global online wellness business focused on building physical and mental health resilience to stress through a nutritional approach she calls “love-led nourishment”. A former corporate banker, Cristina turned to nutrition to help herself heal from chronic allergies & adrenal fatigue. Over the years, she has helped clients with high stress profiles improve sleep, immunity & energy levels, relieve irritable bowel symptoms and reverse high blood pressure – all through her in-depth knowledge about how to use food therapeutically. In 2017, she shared her nutritional strategy “Sleep Love Poop” on the TEDx stage as part of the TED Women’s Global Conference. She uses the themes of Sleep Love Poop to help her clients both in private consultation and through her group programs, which she runs several times a year.
In today’s episode, we cover:
- How burnout is possible even when you love your job
- Why you need to listen to the signals your body is giving you, especially when you eat
- The similarities between symptoms of perimenopause and symptoms of burnout
- Why the likelihood of experiencing burnout increases when you are in perimenopause
- Important strategies you can use to prevent burnout
- Why it’s important for you to get blood work done through a medical or naturopathic doctor
- The importance of pooping every day and “clear pee, clear mind”
Today’s Mama Must-Have:
Dr. Lisa is a big fan of the Insight timer app for meditation and for break in the day.
Cristina loves her Air Pods to listen to her music, podcasts, audiobooks while making dinner.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Did you know that fever is an evolutionary response that humans (and other animals) need to mobilize the immune system and fight off infection effectively? And that not all fevers are bad and do not reflect how severe an illness is? Listen in to this episode re-release as Dr. Toni dispels the common myths about fever and find out how to support this natural process in your kids and yourself to recover effectively.
In this episode re-release, we cover:
- What is a fever and how to measure it
- The most common myths about fevers, such as:
- All fevers are bad and must be treated with medication
- Fevers above 40oC or 104oF are dangerous and can cause brain damage
- Seizures are often caused by fever and can harm your child
- Fevers should come down to normal when treated with medication and once it comes down, it should stay down
- Why you might want to think twice before giving your kids medication like acetaminophen or ibuprofen
- What you can do to make your child more comfortable when they have a fever before considering medication like acetaminophen or ibuprofen
- Hydration
- Hydrotherapy
- Herbal medicine and homeopathy
- For more info about myths and facts about fever, see https://www.seattlechildrens.org/conditions/a-z/fever-myths-versus-facts/
- For more info about nutrients that support immune system against viral infections, see Episode 39
- For more info about leaky gut, see Episode 8
Today’s Mama Must Have:Dr. Toni is a big fan of having several homeopathic remedies on hand at home to use when her and her family are having symptoms of viral infection like fever, especially aconite, ferrum phosphoricum and belladonna, as well as herbal teas like elderberry, echinacea, yarrow and peppermint.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Do you feel stuck? Are you in survival mode, just going through the motions, not moving towards abundance and change? Then this episode is for you! Dr. Lisa chats with Larisa Makuch all about how to manifest a life that is fulfilling and joyful, along with ways to help our kids (and ourselves) work through adversity.
Larisa is a savvy, sought-after speaker, master results coach, educator and author of the upcoming book “Stop Procrastinating Your Life Away: Discover The Secrets To More Time, Money & Freedom.”
With ruthless compassion, Larisa leads highly successful, motivated conscious entrepreneurs through mental barriers and into unstoppable confidence, authenticity and empowerment.
Holding designations as a Certified Consultant with Bob Proctor and the Proctor Gallagher Institute, Master Results Coach, Master of Time Line Therapy, Trainer and Institute Head of Neuro Linguistic Programming and Hypnotherapy, Larisa powerfully blends science and psychology to help you unlock your magic and become all you’re capable of being, whether more passion or profit.
In her downtime, you’ll find Larisa dancing, enjoying music, creating adventures through travel (as permitted), tapping into nature in cottage country, enjoying the nooks and crannies of Toronto and living her active and best life with her husband and young son.
You can connect with Larisa and access her trainings at https://myabundanceacademy.ca/
What’s Happening?
Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Why are my joints hurting? What are these aches and pains that come and go? If these are questions you are asking yourself, then this episode is for you! It isn’t in your head; the hormonal fluctuations in perimenopause and beyond can increase our experience of pain and inflammation. But, there is hope. Listen in to find out from Dr. Lisa and Dr. Toni, what is happening and what you can do about it.
In today’s episode, we cover:
- How your hormones are involved in inflammation and pain signals in your body
- The importance of sleep, stress management and nutrition to impact your perception of pain
- What blood work and other lab tests you can discuss with your doctor to get a thorough assessment if you experience pain
- The different hormonal and non-hormonal treatment options to effectively manage pain and inflammation
Today’s Mama Must Have:
Dr. Lisa is a big fan of her Costco membership for shopping for the family
Dr. Toni loves using locally made body butter with shea butter on her feet to prevent dry skin and cracking on the heels
What’s Happening?
Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this re-released episode, Dr. Lisa and Dr. Toni provide some updated info you need to know about sleep, especially if your sleep has been impacted by perimenopause and the pandemic. Want to stop gaining weight and craving carbs and sugar? Want more energy and better moods? Want to lower your risk of cancer, dementia and diabetes? Don’t wait to sleep when you’re dead!
Did you know?
2/3 of people in developed nations fail to sleep at least 8 hours a night!
Why do you need to get a good night’s sleep?
Research shows that the less sleep you get, the shorter your life.
You can’t make up for a poor night’s sleep by sleeping more the next night.
As you age, your sleep can be more fragile and sensitive than when you’re younger.
In this episode, we cover:* How insufficient or poor sleep can contribute to your weight gain, make you more emotionally reactive and put your body in fight or flight mode * What you can do if your sleep is interrupted * How you can tell if you’re getting a good night’s sleep * Important signs that you are not getting enough sleep * What lab testing and investigations you need to consider * Tips you need to know to get a good night’s sleep
Today’s Mama Must Have:Dr. Lisa loves putting a tea bag or two of lemon balm or chamomile tea in Stuart’s bath and using Badger sleep balm on the backs of Stuart’s hands and his feet for extra sleep support.
Dr. Toni is a big fan of Cyto-Matrix’s Mag Matrix magnesium liquid for Frankie and Bach Flower Rescue Remedy night spray for the whole family.
What’s Happening?Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening in May. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for listening!Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Do you feel like you are constantly getting sick, even though your kids may be a bit older and you already went through the “daycare” illnesses? Do you want to understand how the hormonal fluctuations in perimenopause may increase your susceptibility to cold and flu viruses? Don’t fret, there is hope and support for immune function, even if it feels like nature is giving you the middle finger. In this episode, Dr. Lisa and Dr. Toni uncover what is happening and what to do about it.
In today’s episode, we cover:
- How your hormones affect your immune function
- The importance of sleep and exercise to support your immune function
- Why it’s not a good idea for you to over-exercise
- What lab tests you should consider to assess your immune function and hormone levels
- Naturopathic tips to support your immune function
- Other episodes to check out for more info:
- Sleep: Episode 73
- Vitamin D: Episode 204
- Vaccine optimization: Episode 58
Today’s Mama Must Have:
Dr. Lisa is a big fan of using a blend of tea tree and lemon oil, vinegar and water for cleaning, as well as Nellie’s bar soap for stains
Dr. Toni loves to carve out time for a float for self-care
What’s Happening?
Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa discusses how to shift your exercise focus away from excessive cardio or HITT when you are in perimenopause with Dr. Loise Perruchoud. As you age, your exercise requirements and needs change. Developing a complete exercise program can benefit your weight and metabolism, as well as bone and brain health. Listen in to learn common misconceptions about working out as you age, how to prevent injury and maximize the benefits of your workout.
Dr. Loise founded NeuroMotion Wellness in 2016, leveraging a PhD in chemistry and her passion for movement. Beyond her academic accomplishments, Dr. Loise is a certified personal trainer and BoneFit instructor. She is passionate about helping people move and feel better using exercise.
Dr. Loise specializes in helping women over 50 feel better and live more fulfilling lives using exercise. She uses science to help educate and guide her clients through safe and effective exercises so they can feel more confident in their bodies. She focuses on strengthening the body and stimulating the brain to make her clients physically healthier and also mentally sharper for years to come.
In today’s episode, we cover:
- The importance of having a complete and varied exercise program as you age
- Common misconceptions about working out as you age
- How to fit in daily movement and activity into your life
- Why you need to warm up your body before exercise with dynamic stretching
- How you can get started with the 5 major body movements
You can connect with Dr. Loise on Facebook, Instagram and at loise@neuromotionwellness.com
Join her free online course to prevent and manage osteoporosis here: https://learning.neuromotionwellness.com/osteoporosis-course
Today’s Mama Must Have:
Dr. Lisa is a big fan of using swim goggles for shower time so no soap gets into Stuart’s eyes!
What’s Happening?
Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal.
Thanks for listening!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode re-release, Dr. Lisa talks with spiritual and somatic movement coach Sharmeen Abeysinghe about what you can do about low libido in perimenopause. Stress and unresolved emotional issues can impact how you behave in the world, especially your sexual expression and libido. Current negative feelings can be related to past trauma and can use up precious energy. Listen in and experience how movement medicine can reignite the pleasure that you deserve.
Sharmeen was previously on Episode 79
Sharmeen Abeysinghe is a Spiritual & Somatic Movement Coach for women. Her areas of focus are the interplay between the body, brain, emotional & energetic self; and how we can influence these through movement. Having experienced developmental trauma growing up, and complex trauma in adulthood, Sharmeen has a deep understanding of how trauma can shape your life.
While being an educator for nineteen years, she is adept at simplifying complex information so that it is not only easily digestible, but fun as well! Sharmeen has two brilliant boys aged twelve and nine and is in a committed loving relationship of over twenty years with her loving and supportive husband, Sanka. Sharmeen offers individual & group coaching services through her business MyAlignedLife.ca
Sharmeen is an advocate of total health for all; in herself finds this through movement. Since 2022, she has been exploring and re-finding her connection to Universal Energy Source…. Where she has experienced what can only be described as miracles.
In today’s episode, we cover:
- Important causes of your low libido in perimenopause, including stress
- How current stress and past trauma can impact your libido
- What is movement medicine and how you can experience increased libido as a beneficial by-product of practice
- How your need to analyze everything can be related to denying yourself pleasure
- The importance of somatic movements practices to increase your connection with your body and your confidence, as well as your ability to experience relaxation and pleasure
- How to experience pleasure and your own touch in a non-sexual way
- The importance of slowing down and moving mindfully
- How research links mindfulness with sexual function in women
You can connect with Sharmeen on Facebook and Instagram
Join Sharmeen’s Facebook group
Free Moving Meditation
Free Align into Wealth Frequency 5-day Challenge (begins May 8, 2023):
Today’s Mama Must-Have:Dr. Lisa is a big fan of Bee keeper’s naturals propolis throat spray and gargling
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Thanks for joining us!Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Up to one-third of women will experience abnormal uterine bleeding in their lifetime.It most commonly occurs when your period first starts as a young teen and then again in perimenopause. Are you worried about going out in fear of leakage and flooding? This episode is for you. You don’t have to suffer- there are solutions out there. Understand what is happening and what to do about it.
In this episode, Dr. Lisa and Dr. Toni discuss the first steps you can take once you realize that you are in perimenopause. From recognizing the symptoms to lab testing you can consider getting, we review your options, as well as outline a couple of case studies of perimenopausal women who improved how they felt with a naturopathic approach.
In this episode, Dr. Toni discusses how your stress patterns can lead to energy leaks through your sympathetic nervous system. It takes a lot of energy to be in stress mode and a lot of the time you may not be aware of the stress and thought patterns that could be leading to you feeling tired and worn out. It’s time to increase your awareness to reach a new level of physical and mental health.
In this newly-released episode, Dr. Lisa chats with Jennifer Brown about using social media and technology in ways that can help our mental and physical health in positive ways. It is way too easy for you and your kids to be negatively affected by social media with increased bullying, as well as feelings of anxiety and self-criticism. Thankfully, throwing away your phone is not the only solution. If you find yourself wasting your precious hours by mindlessly scrolling and don’t feel good about yourself after, you need to listen in!
In this episode re-release, Dr. Lisa and Dr. Toni review why it’s so important to pay attention to liver health for hormone balance in perimenopause. The liver has a lot of work to do as the largest organ in your body, especially as you get older, and can benefit from some extra TLC when addressing symptoms like hot flashes and heavy periods.
Happy New Year! In this newly-released episode, Dr. Lisa and Dr.Toni share their highlights from 2023, along with their intentions and “words” for 2024.Do you create a “ta-da” list celebrating your wins? Or do you just plough through without acknowledging all the hard work you have done? The act of appreciating and recognizing all of your hard work puts you in a state that allows you to bring more abundance and success into your life, moving forward.If your New Year’s Resolutions don’t stick, this episode is for you! Discover ways to approach change with gentleness and kindness, not with aggression and restriction.
In today’s episode re-release, Dr. Lisa welcomes back Master Results Coach and author Larisa Makuch to discuss self-sabotage and how moms can start to put themselves first.
In today’s episode re-release from 2021, Dr. Lisa dives deep with Master Results Coach, Larisa Makuch, about stepping back and looking at how you show up in your life. They discuss actionable ways to live an intentional, joyful life, even during the pandemic. Listen in to: discover ways to develop a positive mindset and gratitude; learn how to be responsive and not reactionary to your life (and kids!) and simple ways to live a purpose-filled life.
In this episode, Dr. Toni reminds you to stop “shoulding” on yourself and question the unconscious programming that has you stressed and spending way too much energy worrying about the expectations of others. By taking the time to question and re-evaluate what you “have to”, “need to” or “should” be doing, you can start to practice paying attention to your own needs and wants with healthy boundaries for more calm and peaceful holidays as we approach 2024.
In this newly released episode, Dr. Lisa shares simple strategies to nourish your body, mind, soul and relationships over the holidays. She shares her mantra, “a good enough Christmas” and how this has been a game-changer for her mental state and enjoyment over the holiday season. Are you make intentional choices about how you spend your time and nourish your body? Or do you automatically default to unhealthy habits, behaviours and expectations that can lead to burnout? Listen in for some practical tips and strategies to reclaim your enjoyment of the holidays and to not start 2024 feeling depleted and resentful.
In today’s re-released episode, Dr. Lisa and Dr. Toni discuss what you need to know about magnesium. Magnesium is one of our favourite nutritional supplements because of its role in hormone balance, aging and mood. Are you experiencing symptoms of low magnesium? Find out why you might need to have more magnesium in your life!
In this episode, Dr. Toni discusses hypnosis and how it can be used to support relaxation, sleep and stress management, as well as helping to manage some symptoms of perimenopause and menopause like hot flashes. You might think that hypnosis is about mind control, however that’s just a common misconception that is often used in movies. All hypnosis is self-hypnosis and it has the potential to bring about some incredibly positive shifts, all while you stay fully in control.
In this newly released solo episode, Dr. Lisa shares what is her energy and a mood boost during these darker, shorter days. She also discusses how she uses her oura ring and the insight timer app to modify her workouts and meditation timing, as well as some quick and easy drink and meal ideas to warm up and get more vegetables in every day. She shares some tips from her Holiday Gift Guide, along with some amazing Black Friday deals on gifts for you and the whole family so you can make this holiday season more affordable and sustainable.
In this re-released episode, Dr. Lisa and Dr. Toni are discussing everything you need to know about vitamin D. Vitamin D isn’t just needed for bone health and immune system - could low vitamin D be the cause of your aches, pains, low energy and mood?Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada, over half of the population are vitamin D deficient (below 75 nmol/L).
In this episode, Dr. Lisa and Dr. Toni discuss an often overlooked piece-to-the-puzzle when it comes to your health: how your mind can influences everything from digestion to your hormones. Did you know that your subconscious thoughts are what drive your habits, beliefs and reactions? And that the values you have AND the decisions you make are influenced by the beliefs and patterns that you have taken on from your parents/family, friends, culture and society?Our thoughts change our physiology, influencing everything from digestion and mood, to energy and hormones.
In today’s episode, Dr. Lisa welcomes back holistic nutritionist Joy McCarthy to talk about skin care as your hormones fluctuate through perimenopause. They discuss what foods and drinks are important for healthy skin whether you are dealing with acne, dry skin, puffy skin or rosacea, as well as what to avoid for healthy skin aging.
In this episode, Dr. Lisa discusses low-waste living and sustainable parenting with zero waste educator Sarah Roberson-Barnes. Taking action around the climate and environment may seem daunting as a busy mom, however they discuss how the choices you make around what you buy (or don’t buy) can make a huge difference without a lot of extra work. Focusing on solutions for sustainability instead of the doom and gloom of the future can impact how you feel about your community and environment positively.
While celebrating our 200th episode (!), Dr. Lisa reviews what worked for her, AND what hasn't, in her perimeonpausal journey thus far. Dr. Toni shares the common symptoms of perimenopause, a transitional time of fluctuating hormones that can look different for every woman. Symptoms may include: hot flashes, irregular or heavy periods, sleep issues, aches/pains, depression, anxiety, brain fog, body composition changes and more.
In this episode re-release, Dr. Toni discusses why it’s so important for perimenopausal mamas and their kids to get enough iron. Iron deficiency is the most common micronutrient deficiency worldwide and is crucial for optimal energy, mental health, sleep and brain function.
What Trish shares will shock you! Many “organizations” out there which try to help are actually funded by big companies such as: Coca-Cola, GMO companies (Monsanto) and the sugar industry, just to name a few. They pay health influencers, including registered dieticians, medical doctors and other healthcare professionals to promote their products and distort the truth.This episode is a must-listen-to to help you navigate all the confusing health claims, social media posts/groups and “advice” out there to become a savvy shopper who buys what is actually nourishing to our body.
In this episode re-release, Dr. Toni discusses how setting and enforcing boundaries is essential to prevent burnout with Dr. Liz Bolen. If you are exhausted and find yourself automatically saying yes when you mean no, it’s time to look at your boundaries. Too many of us put the needs and feelings of others ahead of our own. It’s time to reclaim your space and energy, instead of hoping and wishing that someone will do it for you.
We're finally re-releasing one of our favourite past episodes! In this pre-pandemic-shutdown episode, Dr. Lisa talks with process improvement consultant (and mom of almost 3) Nicole North of Whiteboard Consulting about how process improvement makes your life easier and reduces mom stress – from getting your kids to bed at night and out of the house in the morning to keep track of all of the important and mundane things that are stuck in your head.
In this new episode, Dr. Lisa discusses how to connect with ourselves and others in meaningful, satisfying and pleasurable ways. She was inspired to record this episode after listening to Glennon Doyle’s podcast episode 239 of, “We can do hard things”, where Glennon interviews adrienne maree brown (writer, activist and facilitator) about finding satisfaction and pleasure in our everyday.
In this new episode, Dr. Toni shares a new insight about the connection between birth and menopause in her experience. How we feel about birth and menopause may be linked by the messages we are programmed with from a young age about our bodies, as well as how we cope and manage stress.
The post Episode 194: The Connection Between Birth and Menopause (And How Hypnosis Helped Dr. Toni Through Both) appeared first on The Perimenopausal Mamas Podcast.
In today’s re-released episode from last year, Dr. Lisa discusses everyday tools for feelings and kindness with educator Tara Gratto to support parents. As parents, we have a whole range of feelings and our patience is tested over and over. Social and emotional intelligence is a skill like learning a language – it needs to be practiced! Listen in to learn more.
Tara Gratto M.S.Ed, MA, OCT is the founder of Raising Resilient Children. A long time educator and former preschool owner, she supports parents with tools and skills for feelings, kindness and everyday mental well-being. Her signature framework, the Language of Kindness makes parenting easier while fostering connection and building essential life skills with children. Tara focuses on supporting busy parents with tools for today, tomorrow and life.
In this episode, we cover:
- How to lose your cool less
- What you can do in the moment when you are losing your cool
- Awareness of triggers (where and when?)
- Breathe and counting backwards from 10 or 5 (model tools for emotional regulation to your kids)
- Five Finger breathing, Butterfly breathing or Dragon breathing
- Name it to Tame it
- The principles of the Language of Kindness
- kindness to self (your inner voice and self-confidence)
- kindness to others (how we treat each others in calm and conflict)
- kindness to the planet (to encourage thinking about food and consumption)
- Setting yourself up for an action plan to deal with big feelings
Connect with Tara and her free workshops for parents at https://www.taragratto.ca/Transitions%20Parenting%20Workshop
Today’s Mama Must-Have:
Dr. Lisa is a big fan of having a public library card to get books and DVDs
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening this summer. Join her at https://www.hypnobirthingcalgary.com/register
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this new episode, Dr. Toni reviews how wildfire smoke impacts the health of you and your kids. The particle matter in wildfire smoke has been found to be up to 10 times more harmful to your health than the particle matter from other sources. Not only can it cause headaches and irritate your eyes, throat and respiratory system, it can increase inflammation and oxidative damage, leading to higher risk of reproductive issues, cardiovascular disease, neurological and immune disorders. Listen in to find out how you can protect yourself and your kids from this growing problem in the summer.
The post Episode 192: What You Need to Know About Wildfire Smoke appeared first on The Perimenopausal Mamas Podcast.
In this new episode, Dr. Lisa shares some of the best nutritional advice she has received from previous guests on how to incorporate nourishing foods into your family’s diet that your kids will actually eat. She shares some of her favourite meal prep hacks to save you time and frustration. A great listen for preparing to go back to school or work, after getting off track with a routine during summer holidays.
In this re-released episode (from Oct 2022), Dr. Lisa and Toni discuss who is and isn’t drinking alcohol and why. Did you know that any consumption of alcohol increases your risk of cancer and can impact symptoms of perimenopause like hot flashes? There are new recommendations for drinking alcohol in Canada based on new research and it might be time to question our culture around drinking alcohol, especially for moms.
The post Episode 190: Are You Drinking Too Much? What You Need To Know About Alcohol appeared first on The Perimenopausal Mamas Podcast.
In today’s episode re-release from 2020, Dr. Toni talks with Dr. Cyndi Gilbert about the health benefits of nature exposure. Getting outside is so important to reduce stress and stress related health conditions for both you and your kids. Listen in to learn more.
The post Episode 189: Get Outside: What You Need To Know About Forest Bathing with Dr. Cyndi Gilbert (Re-Release) appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa and Dr. Toni share 6 more nutritional mess-ups you may be making that could be sabotaging your hormone health in perimenopause and beyond. They discuss: the importance of timing your food intake to support your hormones; getting enough calories and healthy fats; how not getting enough fibre may be impacting your period, skin and gut health and more.
The post Episode 188: Unknown Nutritional Mess-ups You Might Be Making in Perimenopause (Part 2) appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa and Dr. Toni share 5 nutritional mess-ups you may be making without realizing they could be sabotaging your health outcomes in perimenopause and beyond. They discuss: the benefits of tracking your protein and how including organic soy in your diet can reduce perimenopausal symptoms; how not to “drink” all your calories unintentionally; the importance of staying hydrated (and options other than just plain, old, boring water); and how the timing of your last meal or snack may be impacting your sleep, worsening your hot flashes and more.
The post Episode 187: Unknown Nutritional Mess-ups You Might Be Making (Part 1) appeared first on The Perimenopausal Mamas Podcast.
In this part 2 of 2 episodes, Dr. Toni talks with musician, songwriter, teacher and writer Kenna Burima about her experience with postpartum depression as an older mom and how the creative process helped her through it. Through her love of music and performing, Kenna Burima has built a career as a celebrated musician, songwriter, […]
The post Episode 186: Postpartum Depression, Creativity and Uncovering Your Needs in Motherhood: A Conversation with Musician Kenna Burima Part 2 appeared first on The Perimenopausal Mamas Podcast.
In this part 1 of 2 episodes, Dr. Toni talks with musician, songwriter, teacher and writer Kenna Burima about her experience with postpartum depression as an older mom and how the creative process helped her through it. This open and frank conversation includes discussion about depression, sleep deprivation, marriage breakdown, alcohol and drug use, solo parenting, “the beast of perfectionism” and creating her latest musical project "While She Sleeps”.
The post Episode 185: Postpartum Depression, Creativity and Uncovering Your Needs in Motherhood: A Conversation with Musician Kenna Burima Part 1 appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa discusses the benefits of breathwork for ourselves and for our kids with certified breathwork coach Maya Bahar Castle. Listen in to find out how different breathing techniques can be used to: calm your nervous system down, lower cortisol, support mindfulness, enhance sleep, reduce anxiety and more! It doesn’t take long…even a few minutes of intentional breathing can have profound impacts on our mental, emotional and physical health and well-being. Maya also shares some ways to incorporate breathwork into you and your kids’ schedules. Every little bit helps!
In this episode re-release from August 2022, Dr. Lisa walks through the benefits of using a vacation departure plan and vacation optimizer plan. Do you ever feel like you need a vacation after coming home from vacation? Being intentional around your holidays can make your time away more enjoyable, plus you get to avoid the stress and burnout that can happen before and after vacation time! You need and deserve time off, so listen in to make it work for you to fill your cup and feel re-energized.
In this episode, Dr. Lisa chats with Melissa Biscardi, registered nurse, manual osteopath, research trainee at the University of Toronto and a self-proclaimed Brainiac who is obsessed with concussion rehabilitation, research and anything related to getting “go-getters” brains working and thriving.
Melissa shares the most common ways kids and adults get concussions, along with how our changing hormones in perimenopause influence our risk and outcomes. Listen in to find out what to do if you or your little one has a suspected concussion to prevent long-term effects. Remember, "when in doubt, sit out"...a possible concussion is not something to take lightly.
The post Episode 182: “The Invisible Injury”: Concussion Prevention and Support for Kids and Adults with Melissa Biscardi appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa and Dr. Toni discuss some of the benefits of going through perimenopause and reaching menopause. Yes, you might be in the thick of perimenopause with symptoms like hot flashes, insomnia and brain fog, but there is a light at the end of the tunnel! It can include better sex and energy without crazy PMS and the need to always carry around a tampon or pad. Here’s a preview of your second act ahead of you. It isn't downhill from here!
The post Episode 181: Better Sex and White Pants? Silver Linings in Perimenopause and Menopause appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Toni shares how caffeine affects her (and how it may increase your anxiety levels and sleep challenges). There are some benefits to coffee, so listen in to find out what they are. Some people metabolize caffeine quickly, while others may feel lasting affects many hours later. The important thing is to listen to your body and its’ reaction to caffeine to determine if it is helping you or harming you.
Dr. Toni reviews just how much caffeine is in coffee and other foods and drinks; the amounts may just shock you! Many people are ingesting more caffeine then they think…is that you?
If you need it caffeine stay awake, then you will want to visit your Naturopathic Doctor to find supportive ways to boost adrenal health and energy.
What Else is Happening?Join Dr. Lisa’s Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this re-released episode from 2021, Dr. Lisa and Dr. Toni discuss the atopic triad of allergy, asthma and eczema that both perimenopausal moms and their kids can experience. Find out what you can do to prevent and treat these inflammatory issues today.
What is an allergy?
Hypersensitivity disorder of your immune system, where you react to normally harmless substances in the environment that most people won’t react to.
Allergic symptoms include:
Itchy, watery, red eyes
Runny nose
Sneezing
Headache or pressure in sinuses
Itchy throat
Postnasal drip
Constant clearing of throat
More serious symptoms include:
Eczema – inflammatory skin condition
Asthma – immune reactivity and inflammation in airways causing wheezing, coughing, shortness of breath
Hives and anaphylaxis
The prevalence of allergic symptoms is increasing!
Allergic rhinitis, including runny nose, dark circles under eyes and throat clearing, affects as many as 40% of kids in US
CDC reported food allergies increased by 18% in US since 1990s
Eczema affects about 1 in 5 kids in US, with rates tripled in past 3 decades
Asthma affects at least 1 in 8 kids in US, with rates tripled between 1980 and 2008
Increased immune system reactivity causes may include:
- Hygiene Hypothesis or Microbiome Disruption
- Your immune system needs to learn to respond to components in dirt and soil
- Babies born by C section are 5x more likely to develop allergies than vaginal birth, since they are not exposed to mom’s vaginal microbiome
- Also influenced with breastfeeding
- Good bacteria are needed for “oral tolerance” and immune tolerance, so you are less reactive to foods and environmental allergens
- Reduced gut flora diversity linked with increased risk of eczema, damage to gut lining allows foreign particles to trigger more immune reactions since more than half of your immune system is found along your gut – see Episode 8
- Germ phobia can make kids more allergic
- Insufficient micronutrient and antioxidant intake
- Environmental pollution and compromised liver detoxification pathways
- Liver filters all the blood in the body from the digestive system and removes toxins, allergens, hormones, chemicals, drugs, etc.
- Your liver contains the Reticuloendothelial System (RES) containing immune cells that remove antigens from the digestive system
- If overworked with high levels of chemicals and pollution, your liver will not be able to remove allergens appropriately – see Episode 33
- Stress and adrenal function
- Adrenal glands produce stress hormone cortisol, which is needed for an appropriate immune response
- If overstressed or burnt out, you produce less cortisol resulting in more inflammation – for more info, see Episode 24
- Genetics
- Can be modified by environmental factors
- Just because your parents suffer from allergies doesn’t mean you have to!
Immune system balance is like a teeter-totter or see-saw
Th1 vs.Th2 response
- Infants born with an allergic tendency and proper amounts of beneficial bacteria or microbiome supports more balance away from allergy while preventing autoimmunity
For example:
Research has shown that children in Estonia are less allergic than those in Switzerland and Estonian children have higher numbers of good bacteria in their intestines
Components of the Allergic Response include:
Allergens are also called antigens, like food, animal hair, insects, pollen, mold, dust, trees, chemicals, drugs, dyes, detergents, additives, etc.
Antigen binds to IgE antibody receptors on immune cells called mast cells, which triggers the release of inflammatory substances including prostaglandins and histamine
Histamine acts in many areas in the body causing:
- Vasodilation – swelling, redness, inflammation
- Skin – itching, swelling, redness, hives
- Nose – runny nose, sneezing, nasal congestion
- Eyes –watery
- Lungs – congestion, bronchoconstriction of airways, difficult to breathe
- Digestive System inflammation
What Else is Happening?Join Dr. Lisa’s Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni review the positive and negative effects that social media and screen time have on your body, mind and emotions.
Did you know that the average American watches TV for 4 hours/day and is on a digital device for 7.5 hours/day?!
Not only can being online impact your sleep, lower your mood, increase anxiety, and distract you from doing the things that really matter…it can also lead to “text neck”, “texting thumb”, inactivity and more!
Listen in to discover ways to do a digital detox by starting small and, ironically, using apps and technology along the way to get you off devices and be more efficient and productive with your time, energy and resources.
In today’s episode, we cover:
- Why you need a digital detox – the negative impact of electronics and social media on your physical and mental health
- How to set yourself up for a successful digital detox
- The importance of practicing digital minimalism for your physical and mental health
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Biosteel electrolyte powder with water, ice and doTerra grapefruit oil for an energy pick-me-up.
Dr. Toni loves her SodaStream sparkling water maker for inexpensive bubbly water without cans or artificial flavours – she uses fruit or a drop each of lemon and fennel essential oil.
What Else is Happening?Join Dr. Lisa’s Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode (re-released from May 2020), Dr. Lisa and Dr. Toni talk about migraines, something that too many women experience.
It’s not in your head! The pain is real!
In this episode, we cover:
- Possible causes of your migraines
- Stress causing magnesium deficiency and muscle tension
- Structural alignment of neck and tailbone
- Insomnia
- Weather or barometric pressure changes (example: Chinook winds in Calgary)
- Dehydration
- Blood sugar imbalance
- Food sensitivities and histamine intolerance, including alcohol, caffeine, cheese, food additives like nitrites
- Brain inflammation and nerve irritation
- Hormones: estrogen/progesterone imbalance
- Dr. Toni’s personal experience growing up with migraines and they are linked with her diagnosis of mitral valve prolapse, a common heart murmur (hint: magnesium!)
- Current and new conventional treatments for migraines offered by family doctors and specialists
- The importance of figuring out the factors that are impacting your migraines
- Natural ways to address your migraines:
- Track your migraines using a migraine diary to help figure out your triggers
- Support your sleep – see Perimenopausal Mamas Podcast Episode 4: Sleep Solutions for Perimenopause
- Increase your hydration
- Avoid any allergies, food sensitivities and address possible leaky gut – see Perimenopausal Mamas Podcast Episode 8: Leaky Gut and Your Microbiome – How These Impact Your Health and What to Do About It
- Replace any nutrient deficiencies from your medications
- Balance your blood sugar levels – see Perimenopausal Mamas Podcast Episode 15: How to Not Gain Weight During Times of Stress – Part 1
- Reduce inflammation in your body
- Support your mitochondria
- Balance your hormones
- Reduce your stress and muscle tension
- Get acupuncture and other bodywork therapies like chiropractic, craniosacral therapy, physiotherapy, osteopathy
- Lower your daily caffeine intake to use it as an acute treatment
- Consider nutrients like magnesium, riboflavin, coQ10, 5-HTP, melatonin, fish oil and herbs like ginger, feverfew, butterbur
Today’s Mama Must Have:
Dr. Lisa relies on her home gym, which has simple and inexpensive equipment including an exercise ball, free weights and resistance bands.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe everyone!
In this episode, Dr. Lisa talks with yoga teacher and habit-based transformational mentor Trish Krause about the benefits yoga can have on your blood sugar metabolism and hormone levels. Having an evidence based technique to manage stress and nervous system regulation can make a huge difference in how you experience symptoms of perimenopause like insomnia, anxiety and hot flashes. Listen in and learn how less is more and you don’t have to spend hours on the yoga mat to get all the benefits for your brain and hormones.
Trish Krause is the founder of Bite out of Life Wellness, a trusted source for evidence-informed health and lifestyle information and practical strategies for change. As a habit-based transformational mentor and coach with a specialty in nutrition, hormone health, and insomnia relief, she enables busy professionals, particularly women in the prime of life, to overcome the overwhelm and progress toward a life of calm and courage by recognizing and reclaiming their wild and making their own health and lives a priority, one step at a time. Trish is a certified holistic nutritionist and firmly believes food forms the foundation of health. She is also a certified yoga teacher and encourages the inclusion of a variety of yogic principles and practices to support the brain and the body and enhance healthy habits.
Trish lives in Kingston, ON with her partner and their two retired racing greyhounds. A late-in-life runner, yogi, piano student, author and community creator, she believes in the power of reinvention at any age or stage of life and tries to be guided by the poet Mary Oliver’s beautiful question “What is it you plan to do with your one wild and precious life?”. Trish educates and coaches individually and through her group health program The Wild Collective. She works locally and virtually, serving clients across Canada. She can be reached at trish@biteoutoflife.ca.
In today’s episode, we cover:
- Trish’s rocky road through perimenopause into menopause and how yoga and running improved her symptoms
- How yoga can reduce symptoms of perimenopause that you might be experiencing, as well as your brain health
- The importance of breath in any yoga practice and how it can help you manage stress
- How consistency of your yoga practice is more effective than spending long amounts of time in practice
- Different types of breath work and yoga that you can incorporate in your self care routine
- How your mood and body pain can be reduced by supporting your brain health through BDNF
Connect with Trish through her website https://biteoutoflife.ca/
Today’s Mama Must-Have:
Dr. Lisa loves Mindvalley for access to inspirational teachers.
Trish is a big fan of taking 5 minutes of self care for simple self care.
What Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Do you have a bedtime routine? Our kids need one and so do we! It doesn't have to be complicated or long...listen in to get tips on how to create your optimal bedtime routine.
In this episode, Dr. Lisa talks with spiritual and somatic movement coach Sharmeen Abeysinghe about what you can do about low libido in perimenopause. Stress and unresolved emotional issues can impact how you behave in the world, especially your sexual expression and libido. Current negative feelings can be related to past trauma and can use up precious energy. Listen in and experience how movement medicine can reignite the pleasure that you deserve.
Sharmeen was previously on Episode 79
Sharmeen Abeysinghe is a Spiritual & Somatic Movement Coach for women. Her areas of focus are the interplay between the body, brain, emotional & energetic self; and how we can influence these through movement. Having experienced developmental trauma growing up, and complex trauma in adulthood, Sharmeen has a deep understanding of how trauma can shape your life.
While being an educator for nineteen years, she is adept at simplifying complex information so that it is not only easily digestible, but fun as well! Sharmeen has two brilliant boys aged twelve and nine and is in a committed loving relationship of over twenty years with her loving and supportive husband, Sanka. Sharmeen offers individual & group coaching services through her business MyAlignedLife.ca
Sharmeen is an advocate of total health for all; in herself finds this through movement. Since 2022, she has been exploring and re-finding her connection to Universal Energy Source…. Where she has experienced what can only be described as miracles.
In today’s episode, we cover:
- Important causes of your low libido in perimenopause, including stress
- How current stress and past trauma can impact your libido
- What is movement medicine and how you can experience increased libido as a beneficial by-product of practice
- How your need to analyze everything can be related to denying yourself pleasure
- The importance of somatic movements practices to increase your connection with your body and your confidence, as well as your ability to experience relaxation and pleasure
- How to experience pleasure and your own touch in a non-sexual way
- The importance of slowing down and moving mindfully
- How research links mindfulness with sexual function in women
You can connect with Sharmeen on Facebook and Instagram
Join Sharmeen’s Facebook group
Free Moving Meditation
Free Align into Wealth Frequency 5-day Challenge (begins May 8, 2023):
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Bee keeper’s naturals propolis throat spray and gargling
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/registerJoin Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this re-released episode from 2022, Dr. Lisa talks to pharmacist and Certified Menopause Practitioner (NCMP) Teresa Isabel Dias about how to support vaginal and urinary health in perimenopause and menopause. Genitourinary Syndrome of Menopause (GSM) impacts up to 80% of women and can be an embarrassing result of the hormone fluctuations. It can start in perimenopause causing: vaginal dryness, pain with or without sexual intercourse, burning, irritation, frequent urinary tract infections, urinary urgency and discomfort. Learn how you can address and reverse symptoms of GSM; you don’t have to suffer!
“Do not let your vagina ruin your marriage” – Teresa Isabel Dias
Teresa Isabel Dias is a registered pharmacist with over 25 years of professional experience in community pharmacy and drug information in Toronto.
In 2013 she became a Certified Menopause Practitioner (NCMP) through the North American Menopause Society (NAMS) and founded MenopausED to help women navigate the change.
Teresa raises awareness about menopause, provides education, and supports women in midlife (40+). She helps women understand what’s going on in their bodies and minds during the menopause transition to decrease fear and anxiety about this natural but sometimes challenging phase of life. She educates women about healthy lifestyles and symptom management options so women can make informed decisions about their care to improve quality of life, relationships, and work.
Teresa has delivered education and training to the Royal Bank of Canada, Maple Leaf Foods, the University of Waterloo, University of Toronto, Brock University, Stantec, Women in Government, and other major employers and associations. I have also written and presented to several pharmacy associations and the Pharmacy Practice + Business magazine.
In this episode, Dr. Lisa and Teresa cover:
- The importance of awareness and education around symptoms you may experience in perimenopause and menopause
- How lower levels of estrogen in perimenopause and menopause can change the cells of your vagina and vulva
- The role of lubricants and moisturizers to deal with vaginal dryness and pain with sex
- Why Teresa recommends silicone based lubricants and doesn’t recommend using cooking oil as a lubricant
- The role of hyaluronic acid and vaginal estrogen to address vaginal estrogen
- What to look for in a compounding pharmacy when looking for vaginal estrogen products
- How seeing a pelvic floor physiotherapist can help with vaginal pain and reduce urinary symptoms
- Why you should not douche!
You can connect with Teresa at https://menopaused.org/ and find the Please Yourself – Six Tips For An Easier Menopause guide. Her IG handle is: @menopausedtid
Today’s Mama Must Have:
Dr. Lisa is a big fan of using red light bulbs and night lights.
Teresa loves doing at least 5 minutes of stretching before bed to improve sleep.
What else we’re up to:
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Dr. Toni’s next HypnoBirthing class series starting in April – for more info on a free online masterclass to reduce fear and anxiety around birth, go HERE.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Episode 172: How to Set and Enforce Boundaries to Prevent Burnout with Dr. Liz Bolen, NDIn this episode, Dr. Toni chats with Dr. Liz about how not setting boundaries may be the cause of your burnout.Dr. Liz shares:💣the difference between putting a wall up and setting healthy boundaries💣how to enforce natural consequences that will aid others in keeping your boundaries💣how to take back control of your life and start living it to the fullest@bolenhealthinstitute #lizbolen #bolenhealthinstitute @drtonireid @perimenopausalmamas #perimenopause #perimenopausal #menopause #burnout #adrenalfatigue #adrenaldysregulation #fatigue #exhaustion #perimenopausalmamas #perimenopausalmamaspodcast #drlisaweeksND #drlisaweeks #drtonireidND #drtonireid #womenshealth
In this episode, Dr. Lisa talks with holistic nutritionist Cristina Tahoces about burnout and perimenopause. Women in perimenopause are more likely to experience professional and personal burnout, especially when experiencing hormone fluctuations and symptoms like fatigue, brain fog and sleep deprivation.
Dr. Lisa previously talked with Cristina about love led nourishment in Episode 92
Cristina Tahoces is a holistic nutritionist and owner of Thrive Nutrition Practice, a global online wellness business focused on building physical and mental health resilience to stress through a nutritional approach she calls “love-led nourishment”. A former corporate banker, Cristina turned to nutrition to help herself heal from chronic allergies & adrenal fatigue. Over the years, she has helped clients with high stress profiles improve sleep, immunity & energy levels, relieve irritable bowel symptoms and reverse high blood pressure – all through her in-depth knowledge about how to use food therapeutically. In 2017, she shared her nutritional strategy “Sleep Love Poop” on the TEDx stage as part of the TED Women’s Global Conference. She uses the themes of Sleep Love Poop to help her clients both in private consultation and through her group programs, which she runs several times a year.
In today’s episode, we cover:
- How burnout is possible even when you love your job
- Why you need to listen to the signals your body is giving you, especially when you eat
- The similarities between symptoms of perimenopause and symptoms of burnout
- Why the likelihood of experiencing burnout increases when you are in perimenopause
- Important strategies you can use to prevent burnout
- Why it’s important for you to get blood work done through a medical or naturopathic doctor
- The importance of pooping every day and “clear pee, clear mind”
Today’s Mama Must-Have:
Dr. Lisa is a big fan of the Insight timer app for meditation and for break in the day.
Cristina loves her Air Pods to listen to her music, podcasts, audiobooks while making dinner.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/registerSign up for Dr. Lisa’s free webinar: “How to Thrive in Perimenopause and Beyond” (on Mar 29th or Apr 3rd) here
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Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Did you know that 44% of people make new year’s resolutions but that only 44% of those that make them stick to them for less than 6 months?
Resolutions often fail for several reasons:
- The right systems are not in place to reach your goal
- The process isn’t enjoyable and it seems like each step is a huge task
- Goals are not in alignment with your identity
- The belief is it has to be hard and extreme
In this episode, Dr. Lisa shares some profound insights from James Clear’s book, “Atomic Habits” that can lay the groundwork for lasting and enjoyable change.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Sign up for Dr. Lisa’s free webinar: “How to Thrive in Perimenopause and Beyond” (on Mar 29th or Apr 3rd) here
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni discuss the silent thief for women in perimenopause and menopause – osteoporosis. While men can also be impacted, hormone changes with aging can impact body mineral density and increase the risk of bone fractures, especially after falls. Bone fractures as we age can have a huge impact on our life and overall well being. Thankfully, there are things we can do with nutrition and exercise to maintain bone and muscle mass, and the time to start is now!
Important Statistics About Hip Fracture:
The death rate in the 1st year after a hip fracture is about 20%
About 20% of people who survive after a hip fracture require long-term nursing care
After hip fracture, 60% of people don’t fully regain their pre-fracture independence
In today’s episode, we cover:
- What is osteoporosis and how it is different from osteopenia
- When should you get your bone mineral density screened
- When to consider advocating for early bone mineral density
- Important risk factors that impact your bone mineral density and risk of fracture
- Calculate your fracture risk here: https://frax.shef.ac.uk/FRAX/tool.aspx?country=19
- What common drink and medication increases your risk of fracture
- Why you might be adding prunes to your grocery list
- The importance of adequate protein intake for your bones and muscles
- For more info, see Episode 103 with Dr. Andrea Proulx
- Why you need to get enough calcium, magnesium and vitamin D from food and/or supplementation
- Calculate your calcium intake here: https://osteoporosis.ca/calcium-calculator/
- For more info about magnesium, see Episode 83
- For more info about vitamin D, see Episode 154
- The benefits of eating an anti-inflammatory diet similar to the Mediterranean Diet
- For more info, see Episode 162
- Why you need to move your body to support your bone health
Today’s Mama Must-Have:
Both Dr. Lisa and Dr. Toni love chocolate Pure Paleo protein powder to make “hot chocolate”, adding cinnamon, rooibos chai, heated non-dairy milk like almond or oat.
- For more info about genetics, see Episode 57
- For more info about Continuous Glucose Monitoring, see Episode 163
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Sign up for Dr. Lisa’s free webinar: “How to Thrive in Perimenopause and Beyond” (on Mar 29th or Apr 3rd) here
.
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
Don’t feel like having sex? It’s time to listen to this re-release of Dr. Toni’s conversation with Dr. Trina Read, sexologist and CEO of the Business of Sex. They discuss the impact of perimenopause and stressful events (like a pandemic) on your sex life. This episode was originally released on May 28, 2020.
Dr. Trina has an unique perspective as a sex and relationship expert who has a corporate background in marketing and PR and who is also a perimenopausal mom.
In this episode, we cover:* How to use self care to bring libido back * Why you need to know your happy triggers for sex * The importance of knowing what you want out of sex and communicating it * Why you might want to take intercourse and orgasm off the table for better sex * How to have those awkward conversations around sex * Why personal lubricant makes all sex better * The importance of working your pelvic floor muscles
Connect with Dr. Trina Read on Facebook at https://www.facebook.com/trina.read and Twitter at @DrTrinaRead
Dr. Trina’s website http://trinaread.com/ has many different articles you can share with your partner to stimulate conversation around sex and your own sex life.
Watch for the release of Dr. Trina’s self help fiction book Amy Finds Her Sex soon!
Today’s Mama Must Have: Dr. Toni is a huge fan of her local neighbourhood buy and sell groups on Facebook. These can be a lifesaver for moms on a budget.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
The post Episode 167 – Let’s Talk About Sex – In Conversation with Dr. Trina Read appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Toni discusses how moon cycles can impact your emotional well-being with evolutionary astrologer and clairvoyant JoAnn Stoneberg. Human beings have been paying attention to the moon and stars for thousands of years. Learn what important information you can tap into when you pay attention to the phases of the moon and the position of the stars and how it can help you understand to support emotional health for you and your family.
See Episode 59 for more information on moon cycles and cyclical living.
JoAnn Stoneberg is an evolutionary astrologer and clairvoyant, as well as the owner, founder and creator of As The Planets Turn. She teaches Astrology, is a speaker, muse and writer. JoAnn is very gifted at helping her clients work though and navigate their fears and obstacles when it comes to life’s ups and downs and transitions. She is instrumental in teaching her clients techniques that can be used for many years to come to assist them throughout their lives. JoAnn’s intuitive use of the planets and stars help her clients have more faith and trust within themselves knowing it is ok to be who they are; by translating the beautiful ancient language of Astrology in a brilliant way to help you understand and discover the evolutionary intent of your soul. Her 20-year healing journey and training in ancient techniques has heightened her already intuitive skills to eloquently heal the souls of past lives, transform the lineage of our ancestors, clear negative energies and help lost earthbound spirits to cross over.
In today’s episode, we cover:
- The importance of knowing your sun sign, your moon sign and your rising sign
- The 4 main phases of the moon and how it can impact your energy and behaviour
- How the moon can be affected by the stars and astrological signs
- The relationship between your birth chart and the moon
- Why you need to know your partner’s and kids’ moon signs to support their emotional needs and well-being
You can connect with JoAnn, get her Moon Phases e-book and register for her online astrology classes – Navigate Your Emotions and What’s Your Sun, Moon and Rising Sign – at www.astheplanetsturn.com
Follow JoAnn on Instagram at https://www.instagram.com/joannstoneberg/
Today’s Mama Must-Have:
Dr. Toni is a big fan of topical magnesium for muscle tension, like Epsom gel.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode re-release from 2021, Dr. Lisa talks with Self Love & Body Confidence Coach Kayla Marie about the judgement almost all of us experience when it comes to our bodies, especially after having kids and as we get older. Are you in a fight against your body and have a negative body image? This is an important conversation you need to listen to!
Kayla Marie is a Certified Access Bars Practitioner, Professional Photographer, and a Self Love & Body Confidence Coach for women. She’s passionate about inspiring women to get out of judgment of their bodies so they can finally stop worrying about what they look like and show up & shine in their lives. Her story of triumph over bullying, death, divorce, and poor body image has inspired many people around the world to experience the peace, joy & freedom that comes with true self-love and confidence.
In this episode, we cover:
- How body neutrality and self acceptance is a great place to start on the journey to self love and confidence
- The difference between body confidence and body positivity
- How not to care about what other people think of you
- Steps you can take to develop more self-awareness around social media, diversify your social media feed and prevent comparison-itis
- How the practice of gratitude can help shift you to a place of love
- 3 statements of positivity to cancel out 1 statement of negativity
- Hawaiian practice of Ho’oponopono
- I’m sorry
- Please forgive me
- Thank you
- I love you
- The ups and down you can experience with self acceptance and body confidence
- Stacking your work towards body confidence with your daily routine to develop your practice as a habit
- Making your nutrition and health practices align with self love and body confidence
- Tuning into your body to listen to eat more intuitively
Connect with Kayla Marie on Facebook: https://www.facebook.com/confident.kayla.marie
and Instagram: https://www.instagram.com/confident.kayla.marie/
or email her at confident.kayla.marie@gmail.com
Today’s Mama Must Have:
Dr. Lisa is a big fan of using mini resistance bands to mix things up for my workouts, especially with videos on Heather Robertson YouTube channel.
Kayla loves prioritizing her sleep and might have a social media detox as a must have in the future!
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa discusses how to tell if you are burnt out and on “survival mode” (and so many of us are, unfortunately!). She uncovers the harmful effects of not resting/activating the parasympathetic nervous system, along with ways to prevent burnout. Listen in to discover ways to “fill up your own gas tank” so that you can start feeling your best and living your best life.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this part 2 of 2 episodes on CGMs, Dr. Toni shares her surprising experience using a CGM (Continuous Glucose Monitor) over 14 days. She describes how her focus changed from watching for glucose levels that were too high to glucose levels that were too low. Tracking glucose levels can help support your energy and brain health, as well as reducing risk of disease like diabetes.
See part 1 at Episode 159
In today’s episode, we cover:
- The basics about using a CGM
- What numbers to look for when you are using a CGM
- The downside of hyperglycemia (when your glucose levels are too high) and hypoglycemic episodes (when your glucose levels are too low)
- How CGMs can help you discover the best food combinations for stable blood sugar levels
- How eating snacks sweetened with stevia might not be your solution to blood sugar spikes and dips
See for Episode 133 (re-release of Episode 32) for Dr. Toni’s breakfast bar recipe and Episode 85 (re-release of Episode 10) for Dr. Toni’s hemp protein power ball recipe.
Today’s Mama Must-Have:
Dr. Toni recommends making your food intake a top priority instead of being a second (or third) thought after feeding your kids and all the other things we manage as parents.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni are discussing the changes in brain function that can happen during perimenopause. Most women experience changes in their ability to concentrate, think clearly, remember or make use of new information during perimenopause. Listen in to find out that it’s not all doom and gloom, how to support your brain health while you age gracefully and enter menopause and why you might want to break out the chocolate!
See Part 1 about Super Brain and postpartum brain changes in Episode 153
In today’s episode, we cover:
- The impact of estrogen on your brain function and protecting your brain as you age
- Whether you might want to consider Menopausal Hormone Therapy (MHT)
- Other factors that can impact how well your brain works during perimenopause and menopause
- The best researched diet to support your brain health as you age
- The importance of blood sugar balance and exercise for your brain
- The best nutrients and supplements that we know can support your brain health
Today’s Mama Must-Have:
Dr. Lisa is a big fan of Art for Kids Hub channel on YouTube for simple art lessons geared towards kids (and their parents).
Dr. Toni loves visiting local second hand stores for less expensive learning toys, clothes and shoes.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni set some intentions and reveal their words for 2023. Even with all of the challenges of 2022, they review their accomplishments from the past year and how they are moving into the year ahead.
You can check out Part 1 at Episode 157 here
Today’s Mama Must-Have:
Dr. Lisa loves using the Memento App to bring together video clips and photos for a meaningful gift for a loved one.
Dr. Toni is a big fan of warm and cozy clothing like her velour lounge wear and fuzzy socks to stay warm and cozy at home during the winter.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa discusses the link between inflammation, hormone imbalance and weight gain with nutrition coach and author Jane Durst-Pulkys. Going into menopause doesn’t mean your metabolism has to slow down and supporting your hormones and metabolism doesn’t mean you have to go hungry!
Jane previously discussed the emotions and energetics behind perimenopause on Episode 118
Jane Durst-Pulkys is a Clinical and Holistic Nutritionist, Author, Educator, Life Coach, Confidence Coach and Weight Loss Coach who has helped thousands of clients lose over 50,000lbs! She consults with clients and teaches professionals from many regions of the world and from all walks of life. Jane is an authority on nutrition, fitness, leadership, personal development, and optimal performance. She is also a faculty member and advisor for the Institute of Holistic Nutrition in Toronto, Canada. With over 30 years of practical experience, Jane is always on the leading edge of exciting proactive approaches to personal health and enhanced nutrition.
In today’s episode, we cover:
- What is inflammation and how you experience chronic inflammation as weight around the middle
- How inflammation is related to conditions like arthritis, PMS and PCOS
- The rules of Metabolic Balance
- How your sugar and insulin spikes can impact your weight and energy
- The importance of exercise and moving your body
You can connect with Jane at https://creativehealth.ca/
Today’s Mama Must-Have:
Dr. Lisa loves drinking Traditionals Medicinals tulsi and ginger tea after dinner with a 5 minute meditation to unwind at the end of the day and support sleep
Jane is a big fan of drinking an electrolyte mix with water to replenish minerals after sweating from hot yoga.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Toni talks all about how CGMs (Continuous Glucose Monitors) can track your glucose levels and why this info is important for your health as you age. Your blood sugar varies throughout the day based on a number of things, including your hormone fluctuations and the type and timing of the food you eat. Knowing your blood sugar levels can help you feel better in a number of ways, as well as reducing risk of diseases like diabetes.
In this episode, we cover:
- What is a CGM and how does it work to track your glucose levels
- Why you would want to use a CGM
- Why Dr. Toni is using a CGM based on her family history and genetics
- Some of the factors that impact your blood sugar levels including
- Type of food and drink
- Timing of food and drink
- Physical activity and exercise
- Quality of sleep
- Stress
- Hormones
- For more info on blood sugar, see Episode 147
- For part 1 of reflecting on 2022, see Episode 157
Today’s Mama Must-Have:
Dr. Toni is a big fan of using silicone container covers for leftovers instead of plastic wrap.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode re-release from 2021, Dr. Lisa and Dr. Toni discuss habits and Gretchen Rubin’s The Four Tendencies framework behind why you keep or don’t keep habits. If you’ve picked up some bad habits or have let go of some healthy habits during the pandemic, you’ll want to listen in to find out why and how to start changing your habits.
In this episode, we cover:* Why do you have certain habits * What can you do to interrupt automatic habits and behaviours * Why you keep habits or don’t, described by the Four Tendencies, as outlined in the book Better Than Before by Gretchen Rubin
Consider the following Habit Hacks:* Approach your habits and behaviours with self-love, compassion and forgiveness, as we discussed in Episode 55 * Be intentional and recognize your autopilot behaviours * Remember the why * Commit and schedule it in your calendar * Pair it with something else – making your own lemon water while making kids’ breakfast * Break it up into bite-sized chunks * Be accountable – text a friend or post on social media, join online community * Monitor progress – track in calendar or journal with gold stars or check marks, post on social media (see Episode 11 to learn more about using a bullet journal) * Avoid “all or nothing” thinking – you can start over anytime
Resources:Four Tendencies quiz by Gretchen Rubin: https://quiz.gretchenrubin.com/
The Alcohol Experiment and This Naked Mind Podcast: https://learn.thisnakedmind.com/the-alcohol-experiment-registration
This Week’s Mama Must Have: Dr. Lisa is a big fan of Australian Carob Co carob chips to keep her chocolate intake in check.
Dr. Toni loves Smart Sweets gummy bears and peach rings for a sugar free treat.
What’s Happening?Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening again in 2023. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective in 2023: get on the waitlist: wildcollectivetoronto.com
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Dr. Lisa and Dr. Toni are together again! Listen in to find out what challenges and surprises they dealt with/had in 2022; books/podcasts they enjoyed; areas in their life that could have used more attention; what made them happiest; and who was their rock during the ups and downs of 2022.
Did you know that fever is an evolutionary response that humans (and other animals) need to mobilize the immune system and fight off infection effectively? And that not all fevers are bad and do not reflect how severe an illness is? Listen in as Dr. Toni dispels the common myths about fever and find out how to support this natural process in your kids and yourself to recover effectively.
In this episode, we cover:
- What is a fever and how to measure it
- The most common myths about fevers, such as:
- All fevers are bad and must be treated with medication
- Fevers above 40oC or 104oF are dangerous and can cause brain damage
- Seizures are often caused by fever and can harm your child
- Fevers should come down to normal when treated with medication and once it comes down, it should stay down
- Why you might want to think twice before giving your kids medication like acetaminophen or ibuprofen
- What you can do to make your child more comfortable when they have a fever before considering medication like acetaminophen or ibuprofen
- Hydration
- Hydrotherapy
- Herbal medicine and homeopathy
- For more info about myths and facts about fever, see https://www.seattlechildrens.org/conditions/a-z/fever-myths-versus-facts/
- For more info about nutrients that support immune system against viral infections, see Episode 39
- For more info about leaky gut, see Episode 8
Today’s Mama Must Have:Dr. Toni is a big fan of having several homeopathic remedies on hand at home to use when her and her family are having symptoms of viral infection like fever, especially aconite, ferrum phosphoricum and belladonna, as well as herbal teas like elderberry, echinacea, yarrow and peppermint.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa discusses how to ditch food guilt and feel your best by following intuitive eating principles with certified nutritional practitioners Carly Rodness and Laila Peterson-Tannis. It’s tiring reading all of the social media headlines that tell you the way you’re currently eating isn’t optimal.We teach our children to listen to their bodies and eat the foods that serve them and there is even more power in doing it yourself!
Carly Rodness and Laila Peterson-Tannis are certified Nutritional Practitioners and the owners of ebb & flo nutrition, who can help you feel at peace with your body and food. Instead of dieting, they guide their clients through the Principles of Intuitive Eating and gentle nutrition to help women reconnect with their body, all while ditching dieting and food guilt once and for all.
In today’s episode, we cover:
- Why it’s important to break up with diet culture and give yourself permission to eat whatever your body wants to eat
- The misconceptions around intuitive eating
- The importance of self-awareness and assessing your individual body’s response to different foods
- Why intuitive eating isn’t for everyone and there is still a place for different therapeutic diets
- How to question and unlearn the food rules and dogma that you take on
- The connection between your emotions and how your body can digest your food
- The importance of recognizing that you will naturally expand after eating
- How labeling certain foods as “bad” and restricting processed food is involved in binge behaviour
- How restricting certain foods can maintain that food’s power over you
- What to expect when you start to follow intuitive eating principles
You can get more information about intuitive eating with the free guides Intuitive Eating Workbook and Holiday Survival Guide
You can connect with Carly and Laila on Instagram or by booking a free consultation to find out more about their 12 week group program to work through your relationship with food, ditch dieting once and for all and eat without any guilt.
Today’s Mama Must-Have:
Dr. Lisa is a big fan of using the 5 minute smiling meditation on Insight Timer in the evening to release tension from the day.
Carly and Laila love finding a community of supportive mama friends who are aligned with their beliefs.
What’s Else is Happening?Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register
Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!
Thanks for joining us!
Email us or connect with us on Facebook and Instagram.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this re-released episode from October 2021, Dr. Lisa and Dr. Toni are discussing everything you need to know about vitamin D. Vitamin D isn’t just needed for bone health – it is crucial for your immune health. Also, could low vitamin D be the cause of your aches, pains and low mood?
Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada 59% of population are vitamin D deficient (below 75 nmol/L).
Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food.
What increases your risk of experiencing vitamin D deficiency?* Dark skin * Obesity * Older age * Malabsorption * Inflammatory Bowel Disease (due to malabsorption and inflammation) * Sunlight overprotection and/or deprivation * Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)
Why should you care about vitamin D?Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.
Vitamin D is known as a pro-hormonesynthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.
Why do you need vitamin D in your body?* Reduces cellular growth * Improves cell differentiation * Regulates and controls genes * Reduces inflammation, risk of cancer, autoimmunity * Reduces muscle aches/pain, fibromyalgia * Improves mood (and energy) * Enhances bone health
“The most common manifestations of vitamin D deficiency in adults is:
Depression
Infection
Chronic Pain”
- Alex Vasquez (vitamin D monograph available at academia.edu)
Low vitamin D status or deficiency can manifest as:* Bone and muscle pain * Fatigue * Depression * Infections/dysbiosis * Frequent falls and cognitive impairment * Statin intolerance and myalgia * Preterm birth
How does vitamin D support your vagina?Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.
You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces.
Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.
Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation.
Synergistic nutrients for vitamin D include:* Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources * Vitamin K2 supports getting calcium into bones and teeth
Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.
Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese
Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic.
Some examples of research using cod liver oil as a source of vitamin D:* study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects * studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%
How do you know if you’re getting enough vitamin D?Get your blood tested!
Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:
Example:
Deficiency: <20 ng/ml (50 nmol/L)
Insufficiency: 20-40 ng/ml (50-100 nmol/L)
Proposed optimal: 40-65 ng/ml (100-160 nmol/L)
Excess: >80 ng/ml (200 nmol/L)
Proposed updated ranges:
Depletion: <20 ng/ml (50 nmol/L)
Insufficiency: <32 ng/ml (80 nmol/L)
Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)
Sufficiency: 40-50 ng/ml (100-125 nmol/L)
Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico
Supraphysiologic: >100 ng/ml (250 nmol/L)
Potentially toxic: >150 ng/ml (325 nmol/L)
Pharmacologic dosing: 200-300 ng/ml (500-750 nmol/L)
Also see:
Seasonal affective disorder (SAD) – for more info, see Episode 47
Polycystic Ovarian Syndrome (PCOS) – for more info, see Episode 71
What Else is Happening?Dr. Toni’s next HypnoBirthing monthly info session for expecting parents looking to trust their instincts and their body during labour and birth. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in 2023. You can get on the waitlist at wildcollectivetoronto.com
Today’s Mama Must Have:Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh.
Dr. Toni loves her emulsified vitamin D drops plus vitamin D/K for the whole family.
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this part 1 of 2 episodes, Dr. Lisa and Dr. Toni discuss why “Mom Brain” or “Super Brain” is a thing and what you can do about it. Your brain gets rewired to respond to cues from your kids to keep them alive, which is a good thing! Learn how to treat your new Super Brain well so it function its best.
In this episode, Dr. Lisa chats with Angela Truppe, founder of Canadian Surrogacy Community and Evolution Eggs.
Angela shares her journey of being a surrogate (three times!) and dives deep into how her business supports those who want to start or grow their family but can't on their own.
During the conversation, Angela outlines:
the options out there
some of the laws around surrogacy
types of clients she helps
what the screening process looks like
and more
This is a must-listen episode for: intended parents; friends and family members of those struggling with infertility; same sex-couples who can't conceive on their own; and for those who are interested in becoming a surrogate.
Connect with the Canadian Surrogacy Community and Evolution Eggs:
Website
What beliefs do you hold about ageing? Discrimination against women as they age is real and rampant, and not addressed often enough. In this episode, Dr. Lisa chats with Helen Latimer, a leadership and transition coach, all about ageism in the workplace, in society and even self-imposed. They discuss ways to overcome ageism and some useful resources to check out to learn more.
In today’s episode, Dr. Lisa and Dr. Toni are celebrating the 150th episode of the Perimenopausal Mamas Podcast and review their top lessons from the past 149 episodes to navigate perimenopause with more ease.
In this episode, Dr. Toni discusses EWG’s 2022 Shopper Guide to Pesticides in ProduceTM, also known as the Dirty DozenTM and Clean FifteenTM lists for fruit and veggies. Conventionally grown fruit and veg can have residue from hundreds of different pesticides, some of which have been associated with increased risk of brain and nervous system toxicity, cancer and hormone disruption. How can you reduce exposure of these chemicals in you and your family and is it possible without having to break the bank by buying all organic? Listen in to find out!
In this episode, Dr. Lisa reviews ten simple ways to give you an extra boost to prevent that afternoon slump. As the days are getting shorter, it can really help to be more conscious of how you start your day and go through your day to support your energy.
In this re-released episode from October 2020, Dr. Lisa and Dr. Toni discuss why we crave sugar and how it impacts your health negatively in more ways than you might realize. We also uncover some effective behavioural and replacement hacks to get those cravings under control (and possibly quit sugar!).
The post Episode 147 – How Sweet It Is: Why We Are Wired For Sugar (and What To Do About It) appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa and Toni discuss who is and isn’t drinking alcohol and why. Did you know that any consumption of alcohol increases your risk of cancer and can impact symptoms of perimenopause like hot flashes? There are new recommendations for drinking alcohol in Canada based on new research and it might be time to question our culture around drinking alcohol, especially for moms.
In this episode, Dr. Lisa and Dr. Toni review why it’s so important to pay attention to liver health for hormone balance in perimenopause. The liver has a lot of work to do as the largest organ in your body, especially as you get older, and can benefit from some extra TLC when addressing symptoms like hot flashes and heavy periods.
In this episode, Dr. Lisa shares the benefits of community medicine and reveals that social isolation is just as bad for your health as smoking 15 cigarettes per day AND can shorten your life by up to 8 years! Discover how you can take advantage of this unique approach to health that enables you to: up-level your body literacy; unpack and overcome your challenges in a supportive community environment; experience powerful health transformations that otherwise seem impossible to do on your own; and put on your oxygen mask first to then be able to give to those around you, without feeling drained and resentful.
The post Episode 144: How to Fight Loneliness, Live Longer AND Experience Real Transformation appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Toni discusses the difficulty that many of us have with connecting to and meeting our own needs. Everyone who has flown in an airplane knows that you must put on your own oxygen mask before helping others, but how often do we meet our own needs on a daily basis? Listen in for ideas on how to start to connect with your needs and actions you can take to achieve them to feel happy, whole and connected.
The post Episode 143: Are You Getting Your Needs Met? appeared first on The Perimenopausal Mamas Podcast.
Dr. Toni chats with Dr. Lara Briden, ND, about: the misconceptions around PCOS; how the pill masks your symptoms and may not be the answer; what happens to your hormones in perimenopause; and what to do to start to take back control of your hormonal health. Dr. Lara is the best-selling author of two books: The Period Repair Manual and The Hormone Repair Manual. She was also an expert featured in the movie, "The Business of Birth Control".
The post Episode 142: PCOS, the Pill and Perimenopause: a Conversation with Dr. Lara Briden appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa and Dr. Toni discuss the different reasons why you could be experiencing bloating and what you can do about it. If you look and feel pregnant at the end of the day (and definitely aren’t!), it could be due to a number of different hormonal, digestive and structural issues that can happen in perimenopause.
The post Episode 141: Bloated and Uncomfortable? How to Avoid Having to Undo Your Top Button By the End of the Day appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa and Dr. Toni discuss the different reasons why you could be experiencing bloating and what you can do about it. If you look and feel pregnant at the end of the day (and definitely aren’t!), it could be due to a number of different hormonal, digestive and structural issues that can happen in perimenopause.
The post Episode 140: Optimize Your Vacation or Short Staycation to Fully Recharge and Avoid Burnout appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa chats with parenting coach, France Tailleur, about how to parent your child “their way”: consciously and based on who your child truly is and who you truly are. There are huge differences in patterns of eating, morning routines and extracurricular activities to navigate as a parent. Listen to learn how Human Design can help guide you to parent in a way that allows your child to thrive.
In this episode, Dr. Lisa chats with parenting coach, France Tailleur, about how to parent your child “their way”: consciously and based on who your child truly is and who you truly are. There are huge differences in patterns of eating, morning routines and extracurricular activities to navigate as a parent. Listen to learn how Human Design can help guide you to parent in a way that allows your child to thrive.
The post Episode 139: How to Use Human Design to Consciously Parent with France Tailleur appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Toni discusses why it’s so important for perimenopausal mamas and their kids to get enough iron. Iron deficiency is the most common micronutrient deficiency worldwide and is crucial for optimal energy, mental health, sleep and brain function.
In this episode, Dr. Toni discusses why it’s so important for perimenopausal mamas and their kids to get enough iron. Iron deficiency is the most common micronutrient deficiency worldwide and is crucial for optimal energy, mental health, sleep and brain function.
The post Episode 138: Top 5 Reasons Why You and Your Kids Need Iron appeared first on The Perimenopausal Mamas Podcast.
In this episode re-release from June 2020, Dr. Toni and Dr. Lisa discuss: the benefits of some stress in your life; how stress becomes toxic; and how it impacts your libido, energy, mood, memory, immunity and more. Discover how to test for stress hormone imbalances and what you can do about is using lifestyle changes, meditation, exercise, nutrition, herbs and more.
The post Episode 137: Tired and wired? What you need to know about stress, cortisol and your adrenal glands! appeared first on The Perimenopausal Mamas Podcast.
In this episode, Dr. Lisa chats with Lisa Kricfalusi, of Stay Unbounded, about the benefits of cold water exposure. Did you know that you can use cold water to help boost your mood, immune function and metabolism? Dr. Lisa has been taking daily cold showers for over 1.5 years now and has definitely noticed an improvement in her focus, stress resiliency, outlook, immunity and body composition. Find out why there is almost nothing better you can do in two minutes that is more beneficial for your body than a cold water plunge!
The post Episode 136: The Benefits of Taking Cold Showers and Plunges with Lisa Kricfalusi appeared first on The Perimenopausal Mamas Podcast.
In part 2 of a 2 part episode series, Dr. Toni continues a conversation on the impact of trauma on parenting with social worker Jinelle Watson. They discuss triggers for experiencing trauma responses, automatic reactions that can impact parenting, and how guilt, shame and judgment can follow. Listen in to learn what therapy can look like and how you can take the first steps towards shifting your parenting and trauma responses.
In part 1 of a 2 part episode series, Dr. Toni discusses the impact of trauma on parenting with social worker Jinelle Watson. They review how both big T and little t trauma can create different stress responses, and how the pandemic and different aspects of parenting (hello, sleep deprivation!) can lower your window of tolerance. Whether you know you are experiencing the impact of trauma or are not sure, this episode is a must listen!
In this re-released episode from 2020, Dr. Lisa and Dr. Toni are talking about a hot topic: hot flashes! Whether you call it a hot flash or hot flush, they can be an annoying and uncomfortable symptom that you may start to experience in perimenopause. We discuss: what hot flashes are and why they happen; the potential causes and triggers for your hot flashes and night sweats; and what you can do about them so you don’t have to suffer.
In this episode, Dr. Lisa chats with Stephanie Muskat from Compassion in Caregiving how to navigate the challenges that come along with looking after a child, parent or loved one with a chronic illness or medical diagnosis. Stephanie shares ways to move through the guilt and overwhelm, along with support systems and programs out there for caregivers themselves. She also reviews creating an active care plan to do before a loved one becomes ill or passes away to prevent unnecessary stress and decision fatigue.
In this episode, Dr. Lisa and Dr. Toni discuss how small intestinal bacterial overgrowth (aka SIBO) can be an undiagnosed cause for IBS and digestive issues (such as gas, bloating, heartburn, nausea and irregular stools).
Up to 84% of people with IBS also have SIBO, so it’s thought to be an underlying cause. SIBO occurs when abnormally high numbers of bacteria found in the small intestine produce excess amounts of gas which leads to bloating, pain, constipation and/or diarrhea, nutrient deficiencies and more.
Listen in to discover how to test for it and what you can do about it.
In today’s episode, Dr. Lisa discusses everyday tools for feelings and kindness with educator Tara Gratto to support parents. As parents, we have a whole range of feelings and our patience is tested over and over. Social and emotional intelligence is a skill like learning a language - it needs to be practiced! Listen in to learn more.
In this re-release episode from January 2021, Dr. Lisa and Dr. Toni discuss: the different types of hair loss, causes, lab tests to consider and solutions that can work for women in perimenopause who are experiencing hair loss. It’s important to recognize that some hair loss is normal but unfortunately, abnormal hair loss is common. Up to 50% of women will experience significant amounts of hair loss in their lifetime.
What is Normal?
Loss of 50-100 hairs on average per dayNo change in hairline/scalp you can see; pony tail still same size3-4 months postpartum: you don’t lose hair during pregnancy; make up for it at this timenormalizes at around 6-12 months postpartum
The Stages for Hair Follicles:
Anagen – active growth phase lasting 2-7 yearsCatagen – brief transitional phase where fibre stops growingTelogen – rest phase lasting 3 months where old hair pushed up to skin surface then shed
What is Abnormal?
Losing more than 100 hairs per day when not postpartumChange in your hairline with more scalp visibleTelogen effluvium: temporary hair loss after stress, shock or traumatic event
Type of Hair Loss:
Genetic – progressive gradual reduction in your hair volume, can make your hair follicles more susceptible to reactive hair lossReactive – also known as telogen effluvium, temporary hair loss
Causes of Hair Loss:
Nutrient deficiencies: low iron, vitamin b12, protein intakeLow thyroid function: Hypothyroidism or Hashimoto’s autoimmune thyroiditisYour thyroid gland helps to regulate your body’s metabolism by controlling the production of proteins and your tissue use of oxygen. Any thyroid imbalance can therefore affect your hair follicles. If hypothyroidism is left untreated it may result in anemia or iron deficiencyStress, shock or traumatic eventCan negatively impact your estrogen levels which can impact hair lossRaises your androgen levels, disrupts your scalp health causing dandruff, negative impact on your digestionCan negatively impact your thyroid functionLeaky gut, celiac disease and eating gluten – see Episode 8 for more info on gut healthDamaging hair dye or other hair care products that weigh your hair downTraction alopecia: caused pulling hair back tightly (eg. ponytail, bun or braids) and weakening hair folliclesHormone changes and imbalancePerimenopause with lower estrogenPCOS with high androgens and insulin resistanceCaloric restriction:Excessive fastingCleanses with low protein intakeEating disordersNo or low carb intake
Laboratory Testing You Can Consider To Determine The Cause of Your Hair Loss:
Nutrient testingIron panel – hemoglobin, ferritin, iron and transferrin saturation levelsVitamin B12Celiac screenFood sensitivity testingThyroid panel (TSH, free T4 and T3 plus thyroid antibodies) – see Episode 42 for more infoAutoimmune testingHormone testingadrenal/cortisolhormone panel with estrogens and androgensBlood sugar testingInsulin and glucose levels when fastingHemoglobin A1CGlucometer or continuous blood sugar testing at home
What you can do about it?
Biotin: does it really work? Found in eggs, fish, meat, seeds, nuts, sweet potatoes, broccoli and cauliflowerCan impact accuracy on certain lab testing like thyroid hormone tests Too much can worsen cystic acne and affect your absorption of vitamin B5, which is needed for skin healthYour hair is made of protein, so adequate intake of protein rich foods is essential Palm sized portion with lunch and supperAim for a total intake of 1 gram per kilogram of body weight dailyComplex carbohydrates provide your hair with the energy it needs to growCarrots, sweet potatoes, squash, greensOther minerals and vitamins: iron, copper, zinc, selenium, vitamin C, B12, D3, essential amino acids l-lysine and l-methionine Supporting scalp circulation Head/scalp massageExercise, yoga, headstandsEssential oils applied topically to scalpThyme, rosemary, lavender, cedarwood in carrier oil of jojoba and grapeseed has been shown to support hair ...
In this episode, Dr. Lisa speaks with Dr. Renata about how you can get into alignment with your life. Whether you are a Virgo or an Aquarius, we break down how your limiting beliefs, where and when you were born and other factors can impact how you can live out your soul’s purpose.
In this re-release of a 2021 episode, Dr. Lisa and Dr. Toni discuss the increased levels of anxiety moms in perimenopause are currently experiencing over the pandemic and what you might be doing to make it worse. There are many effective approaches to naturally deal with your anxiety so you don’t have to suffer.
In this episode, Dr. Lisa discusses with fitness and lifestyle coach Julia Hickman how crucial it is for women to carve out time for self-care and exercise, but probably not as long as you think. Instead of an all or nothing approach or pushing yourself harder, the key is to do it smarter. Learn how to stick to a movement routine when life gets busy or while on vacation, so you don’t suffer from exhaustion and burnout.
In this episode, Dr. Lisa and Dr. Toni discuss the atopic triad of allergy, asthma and eczema that both perimenopausal moms and their kids can experience. Find out how your hormones are involved, plus what you can do to prevent and treat these inflammatory issues today.
In today’s episode, Dr. Lisa talks with financial services professional Christina Zaharia about what you need to know about your money. From budgeting to life insurance to teaching your kids about managing money, we cover all aspects of how you can fine tune your finances and make your money work for you.
In this replay from December 2021, Dr. Lisa and Dr. Toni discuss all things perimenopause…what it is, what’s happening and how to test for it. Not sure if you’re in perimenopause or what is happening with your hormones? Experiencing hot flashes, irregular periods, mood swings and insomnia? Listen in!
In this episode, Dr. Lisa talks with Vice Principal and advocate Delphine Rule about navigating learning difficulties in kids. From early signs to assessment and available professional support, Delphine shares her personal experience and the supportive roadmaps she uses to guide parents to address their kids’ learning exceptionalities in a holistic way.
In this episode, Dr. Toni welcomes back Dr. Kate Hadfield for another conversation to discuss more about what you need to know about your cervix. In this deeper dive conversation, we discuss how stress, anxiety and shame can be involved with HPV infections, abnormal Pap smear results and cervical dysplasia. Learn how you can take charge of the health of your cervix with a holistic approach.
In this episode, Dr. Lisa talks to pharmacist and Certified Menopause Practitioner (NCMP) Teresa Isabel Dias about how to support vaginal and urinary health in perimenopause and menopause. Genitourinary Syndrome of Menopause (GSM) impacts up to 80% of women and can be an embarrassing result of the hormone fluctuations. It can start in perimenopause causing: vaginal dryness, pain with or without sexual intercourse, burning, irritation, frequent urinary tract infections, urinary urgency and discomfort. Learn how you can address and reverse symptoms of GSM; you don’t have to suffer!
In this episode, Dr. Lisa talks to nutritionist and educator Jane Durst Pulkys about how she addresses the emotions and energy behind perimenopause and menopause with her clients to manage symptoms of hormonal imbalance. They dive deep into the chakra system and psychosomatic energy testing and discuss how self-love and how you speak to yourself can shift your energy and your perception. Jane also shares information about Live Blood Cell Anaylsis and details/tips from the Metabolic Balance program to support weight loss.
In this episode, Dr. Toni welcomes back Dr. Kate Hadfield to discuss everything you need to know about your cervix, an often overlooked and unknown part of your body. Did you know that you have a huge amount of influence over the health of your cervix and how your body deals with HPV and cervical dysplasia? If you dread getting Pap smears and ever wondered if we still need to subject ourselves to invasive and traumatic Paps anyway, you need to listen to this episode.
In this episode, Dr. Lisa and Dr. Toni discuss how the philosophy and practice of Traditional Chinese Medicine (TCM) can help with symptoms of perimenopause like hot flashes, insomnia and anxiety. Find out how supporting your TCM organs and balance of yin and yang are important for your hormone balance in perimenopause.
In this episode, Dr. Lisa and Dr. Toni discuss why you need to pay attention to your heart and cardiovascular health as you move through perimenopause into menopause. Learn what research is telling us about how you can reduce your risk of heart attack and cardiovascular disease, one of the main silent killers in women.
Why is your heart health important?
February is Heart Month in Canada and the United States
Heart disease is the leading cause of death for women in the United States, responsible for about 1 in every 5 female deaths.
A woman dies of heart disease in Canada every 20 minutes. Retrospective research shows that early signs of an impending heart attack were missed in 78% of women. Two-thirds of heart disease research focuses on men.
Women’s heart disease tends to appear in the smaller blood vessels of the heart rather than the major coronary arteries. This means that symptoms might not fit the classic textbook picture of heart disease. Women are more likely to experience chest discomfort (rather than a crushing pain), shortness of breath, fatigue, indigestion or nausea, back or neck pain.
Angiograms are not effective at diagnosing disease in the smaller blood vessels and stress tests are less sensitive for women.
Women’s hearts are impacted by pregnancy, menopause and hormonal changes throughout their lives.
The decrease in your estrogen levels in perimenopause and menopause can increase your risk of heart disease and stroke.
See Episode 107 for more information on using estrogen in menopause to support your cardiovascular health
See Episode 61 for more information about cholesterol – cholesterol is a crucial building block for your hormones
9 Steps to a Healthier Heart:
- Address your cholesterol, oxidation and inflammation
- Quit smoking or don’t start!
- Focus on healthy body composition, not just your weight
- Reduce inflammatory visceral fat around your abdomen
- Aim for waist circumference of 80cm or 31.5” or less
- Increase your fruit, veggies and omega 3 fatty acids
- Mediterranean diet – more veggies, fruit, olive oil, fish
- Reduces cardiovascular disease by 25%
- 2 servings of fish = 300-450mg EPA+DHA
- Research based intake of omega 3 supplement = 2000-2500mg EPA+DHA
- Optimize your blood pressure
- DASH diet with lower daily sodium intake (1500mg or ⅔ tsp salt)
- Potassium – dates, bananas, plantain, papaya, raisins, avocado, potato, sweet potato, bok choy, spinach, parsnip, chickpeas, lentils
- See food sources of potassium HERE
- See Episode 10 for Dr. Toni’s Hemp Protein Power Balls
- Manage your stress
- Reduce social isolation and loneliness with community and connection programs like Wild Collective
- Spending time in nature – 2 hours weekly
- Watch your alcohol consumption
- Maximum intake for women to not increase cardiovascular disease risk is 1 drink daily – 5 oz wine, 1.5 oz liquor, 1 can beer
- Be more physically active and less sedentary
- Less sitting and more standing in the afternoon
- Optimize your blood sugar
- See the above steps!
- Enhance your sleep
- For more info, see Episode 73
Lab Testing to Consider:
Cholesterol (or lipid) panel – total, HDL, LDL, triglycerides
Cholesterol particle size including VLDL
Oxidative stress – oxidized LDL, urinary 8-OHdg (8-hydroxydeoxyguanosine)
Inflammation – High sensitivity C Reactive Protein
Homocysteine – marker for cardiovascular health and B vitamin status
Thyroid panel – TSH, free T4 and T3 – for more info, see Episode 42
Blood sugar – HbA1c, fasting glucose and insulin – for more info, see Episode 45
Food sensitivity testing, Celiac screen
Hormone testing including cortisol levels
Omega 3 Index
Framingham Score for Cardiovascular Risk:
Heart health calculator
Dr. Lisa’s Super Mom Moment Recipes:
Honey Buttercream Frosting
Almond Flour Cake
Today’s Mama Must Have:
Dr. Toni loves the new Disney animated movie Encanto
Dr. Lisa is a big fan of her Hario cold brew coffee pot
What else we’re up to:
Dr. Lisa’s next Wild Collective group is starting later this spring – get on the waitlist HERE.
Dr. Toni’s next HypnoBirthing class series starting in March – for more info on a free online masterclass to reduce fear and anxiety around birth, click HERE
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Toni welcomes back Dr. Paul Anderson to discuss what the latest scientific research is telling us about COVID-19 and what it means for you and your family. Their discussion includes the shift from pandemic to endemic, how COVID-19 affects kids and the importance of addressing viral and bacterial co-infections to recover completely and stay healthy.
Previously, Dr. Toni discussed the scientific research on nutrition and COVID-19 with Dr. Paul Anderson in Episode 39 back in September 2020.
Dr. Paul Anderson is a naturopathic doctor and educator with a focus on complex infections, chronic illness and cancer care, as well as the author of multiple books including “Outside the Box Cancer Therapies” and the upcoming book “Cancer…Living Your Life While You Have It”. In addition to educating clinicians through his website www.ConsultDrAnderson.com and various conferences. He is the host of the podcast Medicine and Health with Dr. Paul Anderson.
In this episode, we cover: * The difference between the spread of Delta and Omicron variants of the SARS CoV-2 virus, regardless of your vaccination status or isolation behaviours * How more kids are getting the Omicron variant compared to the previous variants * The impact of Omicron on kids 0-12 years old compared to you and other adults in general * What living with COVID-19 might mean for you and your family * What the research now says about your immune response to the vaccine and to virus exposure * Why Dr. Anderson considers COVID-19 “the great door opener” and the impact of co-infections like Epstein Barr virus and other lung infections on how you can experience COVID-19 * What to watch for if you or other family members experience COVID-19 * Nutrients with scientific research for immune support and ability to address COVID-19 and other viral infections: + Vitamin C, vitamin D, zinc, quercetin, probiotics, NAC
Connect with Dr. Anderson and find his newsletter that includes links to research articles, recommended nutrients and dosages at https://dranow.com/
Today’s Mama Must Have: Dr. Toni is thankful for podcasters like Dr. Paul Anderson who are trusted sources of information we can use to stay healthy…we hope the Perimenopausal Mamas Podcast does the same for you!
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Toni talks with pelvic health physiotherapists Jenna Dobberthien and Helen Lo about some embarrassing, yet common, pelvic floor issues that your kids can experience. They discuss bedwetting, constipation, giggle incontinence and overactive bladder issues, and how specially trained physiotherapists can help parents and kids figure it all out.
Jenna Dobberthien and Helen Lo both graduated with Master’s of Science in Physical Therapy from the University of Alberta, then went on to complete advanced training in pelvic health for women and men and children. Helen is a certified pelvic health physiotherapist. Both Jenna and Helen provide treatment for kids and their parents at Peak Health Kids physiotherapy clinic in Calgary.
In this episode, we cover:
- How everyone has pelvic floor muscles to help with core stability, as well as bowel and bladder habits
- The development of bladder and bowel control in your kids and what to expect with different age ranges for daytime and nighttime
- The importance of using language to eliminate the negativity your kids might feel around bladder and bowel control
- You can use the words “leakage” and “wetness” instead of “accidents”
- How constipation and genetics can play a role with urinary issues in kids
- What a physiotherapy assessment can look like for your kids, depending on the consent of you and your kids
- The different types of fun and easy exercises that physiotherapists can give your kids to guide them to use their pelvic floor muscles and diaphragm
- How to support your kids to relax and not strain on the toilet
- Read a book
- Blow bubbles or pinwheel
For more info on pelvic floor health for women, see Episode 34, Episode 36, Episode 41
For more info on dealing with constipation in your kids, see Episode 63
You can connect with Jenna by email at jenna@peakhealthcalgary.com and connect with Helen on Instagram @getlophysio and email helen@peakhealthcalgary.com
You can book a free 15 minute consultations by visiting http://www.peakhealthkids.com/ or @peakkids on Instagram
Today’s Mama Must Have:
Helen and Jenna (and Dr. Toni) are big fans of the Squatty Potty, or whatever DIY version (stool? garbage can? shoebox?) helps you and your kids to relax and get knees above hips when sitting on the toilet.
Dr. Toni loves the podcast We Can Do Hard Things with Untamed author Glennon Doyle, her wife Abby and sister Amanda, especially 2 recent episodes with author and life coach Martha Beck, and Yale professor Dr. Laurie Santos on happiness.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa talks with Embodied Intuitive Movement coach Sharmeen Abeysinghe about the importance of connecting to your body sensations and your inner child to help let go of stress and overwhelm. Sharmeen shares some valuable movement exercises you can experience to shift your emotional state within a few minutes..
Sharmeen Abeysinghe previously discussed listening to your body with Dr. Lisa in Episode 79
Sharmeen Bhanji-Abeysinghe is the Embodied Intuitive Movement Coach who offers opportunities to align your physical, emotional and energetic body so that you can step into your unapologetic, fullest expression of Self. After finding freedom from the grips of childhood and complex trauma stemming from toxic people & environments, Sharmeen has since been supporting others looking to release the effects of toxicity (past or present), gain emotional resilience, inner strength, unshakable confidence & better posture, through her business, My Aligned Life.
Sharmeen’s life before nurturing and coaching others to free themselves from the effects of chronic stress & toxicity, was that of a registered early childhood educator. Her knowledge of human development, particularly the impact of childhood experiences on the development of human behaviours, beliefs, and emotional wounding, is an absolute asset to her life’s calling helping others. She is the mother of two brilliant school-aged boys and is in a committed loving relationship of over twenty years with her loving and supportive husband, Sanka.
In this episode, we cover:
- Connecting to your body sensations, building trust with your inner child and knowing what your body needs next
- How you can use your body position and movement to shift your emotional state quickly
- Shake it out
- Tapping or Emotional Freedom Technique (EFT)
- Shifting your perspective by getting on the floor
- Open your heart space by squeezing your shoulder blades
- Finding the right movement for the state your child is in
- Colouring or drawing
- Walk
- Dance party
- How you can quickly get into flow state
- Dealing with chronic pain as both a physical and psychosomatic experience
You can connect with Sharmeen at www.myalignedlife.ca or on Instagram @my_aligned_life to book a complimentary Feel it to Believe it session.
Check out the Movement Melts Stress video guide HERE.
Today’s Mama Must Have:
Sharmeen loves her alone time, even when she’s running errands or picking up take-out.
Dr. Lisa is a big fan of the Ultima Hydration replenisher with a few drops of doTerra grapefruit essential oil.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Lisa is discussing keto diet and metabolic flexibility with best-selling author and Naturopathic Doctor Bonnie Nedrow. As you age and have hormone fluctuations, it can be challenging to dial in the right amount of carbs while still supporting ideal fat-burning and metabolism. Listen in to learn how you can achieve stable energy without eating frequently, reduce your dependence on carbs and train your body to burn fat in perimenopause and menopause.
Dr. Bonnie Nedrow lives in the redwoods of northern California, her home base for naturopathic tele-medicine, her membership platform and on-line courses. She is passionate about the effects of environmental chemicals on health, the core subject of lectures she has presented nationally and internationally to the public and her peers. Dr. Nedrow is President of the National Association of Environmental Medicine and the co-author of three books, Metabolic Flexibility: How to Heal Your Metabolism with a Ketogenic Diet, The Cleanse Companion Cookbook and The Seasonal Cleanse Workbook. For more about her work, visit DrBonnieNedrow.com.
In this episode, we cover:
- How metabolic flexibility helps you to easily shift from using carbohydrates for fuel to burning fat for fuel
- The importance of intelligently experimenting with your macronutrient balance, caloric intake and eating patterns for your metabolism and enjoyment of life
- How to listen to your body so you can gravitate towards the best healing foods for you
- The importance of getting a physical exam and blood work to prepare your body for a ketogenic diet
- How other factors like your levels of exercise, alcohol intake, sleep, gut microbiome and your sleep have an impact on fat metabolism
- The importance of testing levels of ketones through blood to get an accurate picture of what your keto diet looks like – without tracking, you don’t know
- How getting off the blood sugar roller coaster with a higher fat diet takes the stress off your adrenal glands so your hormones can be supported during the menopausal transition
- The benefits of being fat adapted in perimenopause and menopause, including fat metabolism, weight loss, higher energy, improved sleep and mood
- When to think about intermittent fasting during your menstrual cycle
- How staying on a keto diet too long is harmful for your metabolism
- The pros and cons of using exogenous ketones or keto snacks when you are using a keto diet to get fat adapted
- What to eat for breakfast to support your fat metabolism
- How being keto adapted is important if you are intermittent fasting so you don’t lose your muscle mass
- The importance of liver detoxification for fat metabolism
You can purchase Dr. Bonnie’s Metabolic Flexibility book here
Visit drbonnienedrow.com for more info about Dr. Bonnie.
Today’s Mama Must Have:
Dr. Bonnie is a big fan of nurturing bidirectional respect with her kids
Dr. Lisa loves her Month of Love activity of cutting out hearts to write something she loves about another family member and posting it on their door.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
In today’s episode, Dr. Lisa and Dr. Toni discuss the importance of tracking signs and symptoms you experience, such as: migraines, periods, bloating, food intake, sleep habits and water intake. They cover different technology and apps, in addition to old-school methods like paper calendars and journals, rubber bands and gold stars, so you can really see what is going on with your health and foster healthy habits. If you can track it, you can attack it!
In this episode, we cover:
- Oura ring to track sleep, heart rate, heart rate variability (HRV), body temperature
- For more information on HRV, see Episode 37
- Apps like MyFitnessPal and Cronometer, plus food journal or Excel spreadsheet to record food intake and track macronutrients
- SELF Nutrition Data website: https://nutritiondata.self.com/
- For more information on protein intake in perimenopause, see Episode 103
- Apps like Period Tracker and MyFLO, plus period tracking sheets to record your cycle and other signs and symptoms like basal body temperature, cervical fluid, and PMS
- Taking Charge of Your Fertility: https://www.tcoyf.com/
- Perimenopausal Journal to track your symptoms and your menstrual cycle: https://www.cemcor.ca/sites/default/files/uploads/Daily_Perimenopause_Diary_with_treatments.pdf
- Staying hydrated with simple methods using rubber bands and gold stars or tracking habits with a bullet journal
- For more information about bullet journaling, see Episode 11
Today’s Mama Must Have:
Dr. Lisa is a big fan of her cordless handheld vacuum to allow Stuart to help clean up around the house.
Dr. Toni is grateful for hydrotherapy techniques like wet sock treatment, neti pots and steam inhalation, as well as homeopathy to manage symptoms and support immune function while she and Frankie recovered from Covid.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Lisa welcomes back Nicole North to discuss how to model leadership skills in your kids to foster their self-confidence, compassion and ability to communicate with others while allowing them to feel safe to express their authentic selves. If you want your kids to feel limitless so they can defy the odds in front of them, listen in to learn more about communicating feedback and providing opportunities for decision making.
Nicole was a previous guest on Episode 11: How to Get Your Kids to Bed, Effortlessly, Using Process Improvement; Sleep Better and Reduce Stress Using Bullet Journaling and Digital Minimalism
Nicole is the President and Founder of Whiteboard consulting and has been leading large-scale leadership training initiatives with Whiteboard since its inception. Nicole’s formal education includes an honors BA from the University of Toronto and an MBA from Wilfrid Laurier University. She is also certified as a Coach and as a practitioner in Meyers-Briggs Type Indicator assessments and training, Method Time Motion studies, and Appreciative Inquiry.
She is the creator, designer, and lead facilitator of The Limitless LeaderTM program that creates leaders and teams that feel limitless to create and innovate paired with accountability and grace. Nicole has been designing and delivering online and in-person human skills content for the last 10 years and is a top-rated facilitator for her engagement and passionate approach to delivery.
Whiteboard’s clientele includes: IMAX, Volkswagon, Mitsubishi, Hain-Celestial, Toronto Hydro, Toronto General Hospital, Canada Council for the Arts, WSIB, The Ontario Public Sector, The University of Toronto, Georgian College, and Humber College.
Nicole is a retired fitness instructor who dances on her Peloton, she is a cottage-country lover, a vegan cook, and can out-karaoke almost anyone.
In this episode, we cover the importance of: * Setting personal and work boundaries to prevent burnout (again!) * Tapping into the skill sets and productivity of others as a leader so others feel like they can accomplish anything * Coaching and asking questions to guide your kids’ actions and have them own their decisions * 5x more positive reinforcement compared to negative feedback with ASBI model + Ask permission to ensure you have your kid’s focus + Describe the situation, behaviour and impact specifically * Trial and error, and repeating the things that work with your kids * Accountability for maintaining consistency in your household * Flexing and bending to your kids’ personality type, letting them thrive in their natural state so they feel limitless, rather than forcing them to fit the mold you think is right * Psychological safety in your home
You can connect with Nicole on Instagram and at https://www.whiteboardconsulting.ca/
Today’s Mama Must Have: Dr. Lisa is a big fan of the Zulay kitchen frother to mix nut milks in teas and collagen powder in decaf coffee.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni review simple yet effective ways to manage your stress and anxiety, especially when there is still so much uncertainty around the latest wave of the pandemic. If you’re feeling worried and overwhelmed dealing with unexpected school closures and online learning, listen in to learn how to support your mental, physical and emotional health during this challenging time.
In this episode, we cover the importance of:
- Lowering your expectations
- Use the “good enough” mantra to help you get through
- Get clear on your non-negotiables or deal breakers
- Have a “not now” list
- Celebrating your successes with a “Ta-da” list, not matter how small it is
- Getting outside daily
- Making the mundane fun by injecting play and fun into your day with your kids
- pairing up activities – dance and sing along with your kids’ favourite movie
- Prioritizing and planning one thing you enjoy doing each day, even if it is for 5 minutes at the end of the day
- Getting the kids involved with age appropriate chores around the home like sweeping and cleaning up, making beds, emptying dishwasher, fold laundry, putting groceries away
- Quick nutrition hacks like hard boiled eggs, 30 second smoothie bowl (mix protein powder with yogurt and berries), buying whole roasted chicken, buy frozen veggies and fruit, make things in bulk, getting meal delivery
- Deep breathing throughout the day to increase your ability to be calm and mindful
- Pair with activities like doing dishes, washing hands, sitting in meeting
- Activating your vagus nerve with humming, singing and gargling
- Using essential oils to support calm and stress reduction
- in bath with epsom salt, back of tub during shower, on tissue or diffuser: lavender, citrus like orange, lemon and grapefruit, peppermint, Easy air, Serenity
- Enjoying a cup of relaxing tea
- tulsi and lavender, chamomile, lemon balm, kava, ginger
- Completing the stress cycle with releasing emotion
- Cry it out to your favourite song or sad movie
- Moving your body, even if it’s jumping jacks or punching a pillow
- Laughter
- Hugging for at least 20 seconds
- For more info, see this episode of Brene Brown’s Podcast with Emily and Amelia Nagoski and this episode of the Ten Percent Happier Podcast.
- Talking to your kids about feeling different emotions and how to deal with them
- For more info, see Episode 77 and Amen Kaur’s book Dealing With My Feelings at amenkaurbooks.com
- Setting yourself up for a good sleep with relaxing bedtime activities:
- Meditation to sit with your feelings without judgement
- RAIN guided meditation with Tara Brach
- Gratitude practice or journal
- Journal for brain dump to get out your worries and things to do list
- Meditation to sit with your feelings without judgement
Today’s Mama Must Have:
Dr. Lisa is a big fan of dry shampoo to get away with washing her hair less frequently.
Dr. Toni loves the Beatles documentary Get Back on Disney+ featuring some fitting songs like I’ve Got a Feeling I’ve Got A Feeling – The Beatles Rooftop performance in 1969 #ivegotafeeling #getback #thebeatles and Let It Be – The Beatles – Let It Be (Official Music Video)
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Lisa and Dr. Toni discuss what research tells us about different treatments for symptoms in perimenopause like hot flashes, depression and poor sleep. In this part 2 of 2 episodes, we talk about treatments like acupuncture, hormone replacement and supplementing with soy, flax, omega 3 fish oil, melatonin and creatine.
In this episode, we cover how:
- soy intake can reduce hot flashes in perimenopausal and postmenopausal women, as well as supporting your mood, brain function, cholesterol levels and bone health
- flax seed can impact your estrogen levels
- beer can reduce hot flashes – for more info, see Episode 106
- omega 3 fish oil can improve mood
- melatonin can improve your sleep and other perimenopausal symptoms – providing benefit even if you get a good night’s sleep
- creatine can support your muscle mass, mood and sleep
- for more about the importance of muscle mass, see Episode 103
- acupuncture can reduce depression and hot flashes, plus improving mood
- you can discuss with your doctor what kind of hormone replacement might be beneficial for you to positively impact your hot flashes, sleep and mood, while supporting your bone and cardiovascular health (and the newly assessed risks of different hormone combinations)
Don’t forget, treatments for symptoms in perimenopause are not one size fits all! What works for one person might not work for you…it can take time to figure out what treatments works best for you.
Today’s Mama Must Have:
Dr. Lisa loves reading daily and was inspired by Gretchen Rubin to read 13 books so far in 2021.
Dr. Toni is a big fan of reality TV shows like Survivor and Selling Sunset.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni discuss natural ways to manage symptoms in perimenopause and menopause. In this part 1 of 2 episodes, they share what the research is showing about how to manage weight and metabolism, as well as some surprising research about beer and perimenopausal symptoms.
The goal of treatment in perimenopause: * Reduce and manage symptoms * Enhance your quality of life * Prevent disease associated with declining hormones + Osteoporosis + Heart disease * Not to get your menstrual cycle back to being regular
What can you do about body fat and weight gain in perimenopause? Research shows that 8 years before menopause, you can experience a steady increase in weight and body fat with decreased muscle mass
Ways to support your metabolism includes: * Eating more protein + Aim for 1.2g – 1.5g protein per kg of body weight for muscle maintenance + Animal protein is linked with longer lifespan in both men and women + For more info, see Episode 103 * Using creatine to support your muscle mass * Have a variety in your workouts and physical activity, while getting in rest days * Intermittent fasting? Listen to your body and get enough calories! * Be mindful of intake of simple carbs, sugar and alcohol + Consider continuous glucose monitoring to track your blood sugar with different foods * Get enough sleep + For more info, see Episode 73 + For more info on magnesium, see Episode 83 + For more info about hot flashes, see Episode 32 * Support your gut health + For more info, see Episode 8 * Check your thyroid function + For more info, see Episode 42 * Manage your stress and mood + Consider managing your expectations and asking for support + For more info on sparking joy in your life, see Episode 104 + For more info on vitamin D, see Episode 97
What can you do about hot flashes and other symptoms in perimenopause? Research has shown that different phytoestrogens can impact hormone balance and reduce different symptoms in perimenopause:
- Beer is the main food source of isoxanthohumol, a precursor of the strongest known phytoestrogen
- Moderate intake of alcoholic and non-alcoholic beer significantly reduced the severity of menopause-related symptoms in postmenopausal women
- Moderate intake of non-alcoholic beer improved the lipid profile and decreased blood pressure in postmenopausal women
Today’s Mama Must Have: Dr. Lisa loves reading daily and was inspired by Gretchen Rubin to read 13 books so far in 2021.
Dr. Toni is a big fan of reality TV shows like Survivor and Selling Sunset.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Lisa and Dr. Toni discuss all things perimenopause…what it is, what’s happening and how to test for it. Not sure if you’re in perimenopause or what is happening with your hormones? Experiencing hot flashes, irregular periods, mood swings and insomnia? Listen in!
What is the difference between menopause and perimenopause?
Menopause is when you have not had a menstrual period for 12 months.
Perimenopause is the transition period before you reach menopause and can last for 4 years, 8 years or longer.
What is happening with your hormones in perimenopause?
Perimenopausal symptoms, as well as your hormones, can be unpredictable and might fluctuate throughout perimenopause:
- You may get PMS symptoms some months, not others
- You may get other menopausal symptoms some months and not others
- Changes that can happen around perimenopause and menopause includes bone loss and osteoporosis, shifts in weight and metabolism, brain and mood changes
- The most common symptoms you may experience include:
- Insomnia
- 30-60% of women experience in perimenopause
- Research show correlations between plastic exposure and body care products and self-report insomnia (testing urinary phthalate levels – Hatcher 2020)
- See more info about plastic: Episode 94
- See more info about sleep: Episode 73
- Fatigue
- See more info about fatigue:
- Depression and Anxiety
- Up to 40% of women face depression or mood changes in perimenopause
- Hot flashes
- You can experience one of four patterns of hot flashes
- Early onset, late onset, high frequency, low frequency
- See more info about hot flashes: Episode 32
- You can experience one of four patterns of hot flashes
- Irregular menstrual cycles and heavy bleeding
- See more info about fibroids: Episode 69
- Insomnia
Your body’s normally predictable hormone cycle that happens over the month changes during perimenopause:
- You might not ovulate every month or you might ovulate early
- You have changes in your menstrual cycle length of 7 days or more (shorter or longer cycles) then have longer cycles and more skipped periods until you reach menopause
- Your estrogen levels can go up and down more than usual
- Your progesterone levels tend to decrease overall
- Your FSH level may elevate or fluctuate
- Your stress hormone cortisol and thyroid hormones can be impacted
- See more info about stress and cortisol: Episode 24
- See more info about thyroid hormones: Episode 42
Does every woman experience the transition from perimenopause to menopause the same way?
No!
You can have one of 4 different patterns of estrogen and 3 different patterns FSH levels, as well as different combinations of other symptoms at different stages of perimenopause.
How can you tell if you are ovulating?
- Monitor your basal body temperature (BBT)
- Check your cervical fluid and cervical position
Perimenopausal Journal to track your symptoms and your menstrual cycle.
Today’s Mama Must Have:
Dr. Lisa is a big fan of this paleo crepe recipe that Stuart also loves:
Dr. Toni loves seeing Frankie play with simple wooden blocks and hand-me-down Lego blocks
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa talks with business coach Lianne Kim about how she supports women who play with the idea of changing careers or starting their own business but don’t know where to start. If you are starting to question if you have made the best career choice to live your purpose and feel fulfilled, you need to listen to this episode.
Lianne Kim is a Business Coach and the founder of Mamas & Co. – a community for mama entrepreneurs. She is the host of the wildly popular podcast ‘The Business of Thinking Big’ and the author of the brand news book ‘Building a Joyful Business’. Lianne is on a mission to help women make a great living on their own terms, doing what they love.
In this episode, we cover:
- How you can start to get out of the daily autopilot mode
- Follow your bliss 🙂
- The importance of being willing to fail
- Follow the process: do, fail, grow, repeat!
- How to quit your 9 to 5 job: episode 105 of Lianne’s Business of Thinking Big podcast at
- The importance of remembering your why behind your business
- The concept of asking what brings you joy when you look at your schedule – do a time audit Marie Kondo style!
- Why your mindset can be a struggle to manage and how to support your belief in yourself
- How you can nurture an entrepreneurial spirit in your kids
You can connect with Lianne on Instagram @liannekimcoach at https://www.instagram.com/liannekimcoach/ and learn more about Mamas & Co Mamapreneur Week HERE and on Instagram @mamasandco at https://www.instagram.com/mamasandco/
Check out Lianne’s book Building a Joyful Business at https://www.liannekim.com/book
Sign up for the Mamas and Co. Free Trial happening Jan 10-14: https://www.mamasandco.com/trial
Today’s Mama Must Have:
Dr. Lisa is a big fan of her light box with 10,000 lux to start the day.
Lianne loves doing her own hair with Nice N’ Easy hair color while doing her mindset work and finances.
Thank you for joining us today!
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Toni talks with Naturopathic Doctor and masters athlete Dr. Andréa Proulx about the importance of fitness and strength for women as we age. We are designed to move and we thrive when we move our bodies. Find out how to build strength, support your muscle mass and move your body in perimenopause and menopause, and how it can help increase not only your lifespan, but your health span.
“We need more empowered women ready to take on the world” – Dr. Andréa Proulx
Dr. Andréa Proulx ND is driven to motivate, educate and inspire women to step into their feminine strength. She works with women who value exercise and fitness and have felt the rush of confidence that comes from moving their bodies.
Using her training as a naturopathic doctor she goes beyond symptoms to get to the real reasons why there’s dysfunction. With a comprehensive approach she helps patients tackle fatigue, hormone issues and gut problems to up their fitness, strength and sports performance.
As an international level athlete she personally understands the desire to unlock the potential of the human body and love every minute of sport.
In this episode, we cover:
- Why the half marathon is the fastest growing race for women since it is challenging and takes effort but is achievable for most women
- How achievement can be a big motivator for physical activity and training
- The recent gender equity in sports on an Olympic level
- How the prime motivation for girls and women in sport tends to be social relationships and can be a factor for sustainable physical activity
- Fitting in physical activity as a busy mom
- The importance of modeling regular physical activity for your kids, in addition to body awareness, confidence, resiliency, leadership and communication skills with team sport
- The importance of increasing and maintaining muscle mass as you age
- Estrogen is an anabolic hormone that helps to build muscle, in addition to testosterone
- Estrogen peaks around ovulation and is not opposed by progesterone, which can increase your strength and physical ability compared to other phases in your menstrual cycle
- It’s more difficult to build your muscle mass when estrogen is lower, especially when you reach 5 years into menopause
- Adding weight training and lifting heavy things is crucial for stimulating your muscle fibers to grow
- You don’t have to use equal weights and can use things around the house like food cans and water bottles
- The importance of pelvic floor health when starting or increasing physical activity
- See a pelvic floor specialist or physiotherapist, especially if you are experiencing any leaking of urine
- For more info about pelvic health, see Episode 34, Episode 36 and Episode 41
- See a personal trainer when you can to make sure you have the right technique and are doing the best exercises for your unique body
- How expectations around your body or what you are wearing when playing sports or exercising can hold you back
- Why healthy aging looks like muscle, exercise and protein – for mobility, independence and metabolism
- Women gain an average of 10 lbs in the first 5 years after menopause because we can’t process carbohydrates as well as we did when younger – we need more protein and less simple carbs!
Connect with Dr. Andréa on Instagram @AndreaProulxND and join her free Facebook group – FIT FUN FABULOUS for Active Women
Today’s Mama Must Have:
Dr. Andréa loves to support women to dress properly when working out outside. If you want to know what to wear in all types of weather, check out her free “Seasonal Workout Wear For Female Athletes” guide.
Dr. Toni is a big fan of The Conqueror Virtual Challenges – sign up, log your activity/miles, then get a medal when you’re done – this summer hiked Cabot Trail, now Camino de Santiago – Motivation for movement, gamification of physical activity and getting outside
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni review their favourite “Mama Must-Have” recommendations from the past 100 episodes. These tips and products make their lives easier and are great ways for you and your family to stay healthy and happy. They include our favourite foods, drinks, books, essential oils, body care products, apps and more! You can use for ideas of things to add to your holiday wish list.
- Hella Hydrating Facial Serum with rosehips and hyaluronic acid from Joyous Health
- Shared on Episode 78 with Joy McCarthy
- Can use with cool Jade roller
- Essential oils
- Shared on Episode 93 with Barbara Rempel
- Lavender in bath and diluted in fractionated coconut oil on bottoms of feet to relax kids at night
- Grapefruit, lemon, wild orange for reducing stress and increasing energy
- Peppermint topically for muscle tension
- Eucalyptus or easy air in steam inhalations or shower, diluted topically on bottoms of feet and chest
- Insight timer app, Ten Percent Happier app – Ted Lasso and Taming Anxiety challenges
- 10 minute Path to Presence Meditation
- Shared on Episode 95 with Fran Watson – download for free her
- Bullet journal for stress reduction
- Shared on Episode 11 with Nicole North
- Our favourite supplements include:
- Magnesium – for more info, see Episode 83
- Vitamin D – for more info, see Episode 97
- Ashwagandha, melatonin, passionflower, GABA, 5-HTP, mitochondrial antioxidants like MitoAMP
- Zonli weighted blanket, sleep mask, Soundscreen white noise machine for sleep support
- Shared on Episode 73
- Hydrotherapy – cold showers and wet sock treatment for energy, immune and circulation support
- Designs for Health Paleo protein powder with almond or oat milk for sugar free hot chocolate
- Shared on Episode 57 with Dr. Penny Kendall-Reed
- Smoothie bowls for kids with Smart Sweets gummy bears
- Shared on Episode 54 with Joy McCarthy
- Other easy recipes:
- Egg muffins by Amanda Naturally
- Hemp protein power balls shared on Episode 10
- Dwarf Stars pumpkin seed butter cups (sugar free), Giddy Yoyo chocolate; zazubean, Aussie carob co.
- Crunchy snacks: Lesser Evil power curls, plantain chips, Beanitos black bean and pinto bean tortilla chips
- Book: Beyond The Label by Dr. Christina Bjorndal
- Shared on Episode 101
You can find our Top Ten Mama Must Haves List at perimenopausalmamas.com and by supporting us at patreon.com/perimenopausalmamaspodcast
Today’s Mama Must Have:
Dr. Lisa is a big fan of her hand held massager to release tight shoulder and back muscles.
Dr. Toni is excited to watch the recently released documentary The Business of Birth Control by Ricki Lake and Abby Epstein, who also created The Business of Being Born and Weed the People.
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.