Perimenopology: Recent Episodes
Michelle Kapler
Join Michelle Kapler, Reproductive Acupuncturist + Master Feminist Confidence Coach for a conversation about perimenopause and life.
Society tells women that they are valuable if they are young, hot and fertile. So what happens when we get to the part in our lives when it becomes clear that all of those things are fleeting?
We talk about the physical changes your body is going through and what they mean. But also how to change your thinking and rewire your brain so you can feel confident and badss in this next stage in life - and give fewer fcks along the way.
In this week’s episode, we are talking all about sleep in midlife and why you might not be getting the sleep you need in order to feel like yourself.
I talk about the five most common causes of insomnia at this time in life
- Hormonal changes
- Stress and Anxiety
- Underlying Medical Conditions
- Medication Side Effects
- Lifestyle Factors
Body literacy and understanding how our bodies work (on a general population and on an individual level) will give you the knowledge you need to be able to advocate for yourself with your doctor or healthcare provider.
After you understand the reasons why you might not be sleeping as well as you could, you might be interested in learning some strategies for addressing sleep issues at home.
I would like to invite you to my free online class called How To Improve Your Sleep in Midlife.
Tuesday September 12 at 7:30EDT
Registration in advance is required.
Replay will be sent out within 24 hours of the class.
Reserve your spot today!
MICHELLE’S LINKS
Book your free 1:1 coaching consultation.
I will be closing the doors for 1:1 clients in September 2023.
Get FREE Access To The Menopause Mood Swing Solution
Get FREE Access To The Perimenopause Starter Pack
Book Your Free Life Coaching Consultation With Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
Today I am sharing my conversation with my colleague Natacha Pennycooke. She is a psychotherapist who is doing amazing work and helping so many people in the process. I wanted to have her on the podcast to talk about self-advocacy - both from a medical perspective and a workplace perspective.
In this episode, we talk about
- Issues and common themes that can come up for people when they are advocating for themselves in a medical context and a workplace context.
- How to prepare for a medical appointment to get the outcome you are looking for
- What to do if you feel your doctor isn’t giving you what you need
- How to navigate perimenopause in the workplace through the lens of different intersecting identities
- Finding community
- Owning your worth
Natacha’s Professional Bio:
Not only is Natacha a mom, wife and lover of popcorn, but she is also an award winning psychotherapist, keynote speaker, workshop facilitator and corporate consultant. She is the clinical director of Natacha Pennycooke Psychotherapy (NPP), where her team of expert psychotherapists are changing the face of therapy and mental health on a global scale.
Natacha's team works from an anti-oppressive, healing focused, trauma informed, anti-racism lens and social justice framework.
She is currently offering corporate, leadership and organizational workshops on workplace mental wellness, inclusion & belongingness, creating an anti-racist environment, and supporting leadership equity.
Natacha has volunteered with a number of community organizations in the GTA, is the current recipient of the ByBlacks People’s Choice Award for Best Canadian Counsellor of 2020, and was. nominated again for the 2021 Award.
FIND, FOLLOW AND WORK WITH NATACHA
Follow Natacha on Instagram
Connect with Natacha on Linkedin
See Natacha’s Team For Clinical Therapy
Natacha and Speaking Opportunities
Black Girls’ Guide To Menopause on Instagram
Samantha Montpetit-Huynh on Instagram
MICHELLE’S LINKS
Get FREE Access To The Perimenopause Starter Kit
Book Your Life Coaching Consultation with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
In this week’s episode, how to embrace your own uniques health journey and why you should stay off the internet as you do it. I also talk about:
Why there is no “correct” way to solve your health challenges
WHy our brains are so attracted to asking for advice on internet forums
What we can do instead is actually helpful.
Book your free 1:1 coaching consultation.
I will be closing the doors for 1:1 clients in September 2023.
MICHELLE’S LINKS
Get FREE Access To The Menopause Mood Swing Solution
Get FREE Access To The Perimenopause Starter Pack
Book Your Free Life Coaching Consultation With Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
In this episode, I am sharing my interview with Samantha Montpetit-Huynh, who is a trainer and health coach for women in menopause and we are talking all about movement, exercise, weight and representation.
In today’s episode, we discuss:
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Fitness vs weight loss in menopause
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The best forms of exercise for people in perimenopause and beyond
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Exercise and movement using a less is more approach
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Race and representation in the menopause space and the fitness space.
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Barriers for women of color to access good healthcare
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And so much more.
Sam’s professional bio:
Samantha Montpetit-Huynh is a thought leader when it comes to women’s health. She started out working with pregnant women and new moms over 20 years ago, when she became a mother, herself.
Over the last 2 decades, she has shared her passion and knowledge for fitness and health on television, in magazines and online to disrupt the fitness industry and make fitness available for ALL bodies regardless of size, shape, race, gender or ability.
Find and Follow Sam
Sam on Instagram
Sam on Facebook
Sam’s Website
MICHELLE’S LINKS
Get FREE Access To The Menopause Mood Swing Solution
Get FREE Access To The Perimenopause Starter Pack
Book Your Free Life Coaching Consultation With Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
In this week’s episode, I’m sharing my top three tips for how to prepare for the perimenopausal transition.
If you are already in perimenopause or menopause, these three tips will still be helpful for you!
Listen to find out more.
MICHELLE’S LINKS
Get FREE Access To The Menopause Mood Swing Solution
Get FREE Access To The Perimenopause Starter Pack
Book Your Free Life Coaching Consultation With Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
Today I am sharing my conversation with my colleague Elizabeth Sherman. She and I met when we were both completing the Advanced Certification in Feminist Coaching.
She came to the program as a weight loss and health coach and after the certification decided to pivot her approach to health and weight over 40.
Today we talk about:
- her professional transition where she decided she didnt want to focus on intentional weight loss as a health coach
- how we can define our health in ways other than the size of our bodies
- getting in touch with how we feel after certain health initiatives as opposed to how small it will make our bodies
- what thoughts might come up as we are doing this
- and of course, how our socialization and conditioning and patriarchy affect how we think about all of this
Elizabeth’s Professional Bio
Elizabeth Sherman is a Master Certified Health & Life Coach who helps women experiencing discomfort due to peri/menopause as well as all of the other stressful demands that seem to accompany this season of life:
- the physical changes that menopause and aging produce
- the emotional demands that accompany our life changes and family structures
- the physiological changes of how our body responds to external stimulus and how we respond to those changes
- the mental load that we carry as we change our identity and how we see ourselves in the world
Elizabeth hosts a weekly podcast called Done with Dieting: a podcast for the woman who, in spite of all of these demands, has been socialized to focus on her appearance, selflessly do for others, and in doing so becomes the best supporting actress in the movie of her own life.
Elizabeth is a Chicago native, but now conducts her coaching business as an Expat in Mexico, and meets with her clients through video: focusing on the areas of health: eating, moving, stress and sleep management, body image and how we think about them through a DEI & feminist lens.
LINKS FOR ELIZABETH
Website
Done with Dieting Podcast
MICHELLE’S LINKS
Get FREE Access To The Perimenopause Body Image Confidence Starter Pack
Mindset, Body Image and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
In this week’s episode, I’m diving into imposter syndrome and why it comes up so strongly for a lot of people when they are navigating perimenopause.
I talk about the Dunning-Kruger Effect and why having more knowledge actually makes us feel like more of an imposter. I also talk about the two ways that most people respond to imposter syndrome and feelings of inadequacy.
I also offer a few thoughts that can help you begin to reframe and move through your imposter syndrome.
MICHELLE’S LINKS
Psychology Today Article: Imposter Syndrome
Get FREE Access To The Menopause Mood Swing Solution
Get FREE Access To The Perimenopause Starter Pack
Book Your Free Life Coaching Consultation With Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
Today I am sharing my conversation with my colleague Dr Li Huo, who is a physician and life coach. In her clinical practice, she focuses on skincare, injectables and fillers.
I wanted to have her on the podcast today to talk about perimenopause, skin health and aging and our conversation gave me a lot to consider and I learnt a lot about skin health!
Today we talk about:
- What does it actually mean when we say our skin is aging?
- Some of the most common thoughts and concerns that people socialized as women have about their skin and aging
- Caring for our skin and aging “gracefully” and what all of that actually means
Dr Li Huo’s Professional Bio
Dr. Li Huo is a board certified gynecologist who pivoted to a lifelong passion of running a med spa aesthetic practice. She has always loved empowering women in different ways but now devotes her energy to helping women create & maintain a no-fuss, wallet-friendly skincare routine so they can have healthy glowing skin.
Her unbiased opinions and suggestions are backed by scientific medical knowledge, experience and just passion. She wants every woman to buy skincare products, adapt at-home methods and facial rejuvenation procedures with confidence and intention, so that they no longer fall prey to marketing ploys, viral videos from influencers and celebrities.
LINKS FOR DR. HUO
Dr. Li Huo on Instagram
Dr. Li Huo’s Website
Links to skincare cheat sheets
Book your personal skincare audit and consult with Dr. Li
(special discounted price for Perimenopology listeners of 49.00 - regular 300.00)
MICHELLE’S LINKS
Get FREE Access To The Perimenopause Body Image Confidence Starter Pack
Mindset, Body Image and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
In today’s episode, I’m talking all about three body changes in perimenopause that might surprise you.
- Body Odor
- Clitoral Atrophy
- Thinning Hair
I tell you all about why these things happen commonly, during this transition. And then I give some tips for how to manage these changes.
MICHELLE’S LINKS
Perimenopology Episode on Pelvic Health with Chana Ross
Get FREE Access To The Menopause Mood Swing Solution
Get FREE Access To The Perimenopause Starter Pack
Book Your Free Life Coaching Consultation With Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
In this episode, I am sharing my interview with my colleague Shawna Samuel - who is a feminist executive leadership and productivity coach. She and I met when we were both studying with Kara Loewenthiel in the Advanced Certification in Feminist Coaching.
She sent me a note a few months ago to ask about coming on the podcast to talk about perimenopause in the workplace and it was an IMMEDIATE YES for me! This is a topic that I haven't spoken on yet because the truth is that I have never had a corporate job. In my teen years, I had employment working for small businesses and I spent a few years in food service. But I have never had a job that required me to participate in corporate culture. For the large majority of my working years, I have worked for myself.
From what I understand, there are many barriers that women face in a corporate workplace that don’t even cross the minds of their male colleagues.
We are seeing some interesting changes on the horizon that give me so much hope. I have noticed menstrual leave requirements being implemented in some places - meaning that if your menstrual cycle is making it so you can’t go to work, you don’t have to use a sick day. You get a menstrual health day!
And why should perimenopause be excluded from future policies along these lines?
In today’s conversation with Shawna, we are going to talk about how being in perimenopause can affect things in the workplace: We talk about:
- How strong emotions can affect our relationships with colleagues
- Questioning our competence, career choices and executive presence
- How to deal with feeling like you are hitting your expiration date
- Advocating for medical needs in the workplace
- And so many other delicious and juicy tangents.
FIND AND FOLLOW SHAWNA
Shawna’s Website
Shawna on Instagram
Shawna on LinkedIn
OTHER LINKS
Get FREE Access To The Perimenopause Starter Pack
Book Your FREE 60 Min Coaching Consultation
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
In this episode, we are talking all about boundaries.
Specifically, boundaries that you might need to put in place, to be able to create the exact life you want, in perimenopause and beyond.
Join me for an exploration of what your life could look like after learning the skill or placing and holding healthy boundaries.
MICHELLE’S LINKS
Get FREE Access To The Menopause Mood Swing Solution
Get FREE Access To The Perimenopause Starter Pack
Book Your Free Life Coaching Consultation With Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
Perimenopausal Insomnia is the second most common complaint in my clinical practice for perimenopausal folks. And it is a complicated issue. In today’s episode, I’m hoping to help you demystify and untangle your sleep issues.
I will discuss
- My experience with hormonal insomnia
- What is insomnia
- What causes is in perimenopause
- What are some non-perimenopausal causes of sleep difficulties
- What are treatment options
LINKS
Sleep and Depression Laboratory at Ryerson University
Get FREE Access To The Perimenopause Body Image Confidence Starter Pack
Mindset, Body Image and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
Ever felt the pressure to “just find the right diet and exercise routine and then my body will ‘go back to normal’”? If so, this week’s episode is for you!
We discuss
- What is healthism and wellness culture
- Why it is problematic and can create a lot of unnecessary suffering in terms of mental health and body image
- A look at healthism and wellness culture through the lens of perimenopausal weight gain or weight redistribution.
- How we can begin to think about it differently
*Content note: In this episode, we will be talking about disordered eating, dieting and eating for intentional weight loss, weight bias and fat phobia. If those subjects are tough for you to listen to, take care. And maybe even skip the episode altogether.*
LINKS
Episode Two - Body Image, Weight Loss and Perimenopause
Get FREE Access To The Perimenopause Body Image Confidence Starter Pack
Mindset, Body Image and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
The Perimenopause Hormone Highlight series is here! This series of quick and easily digestible episodes is meant to support all of my listeners in developing a deeper understanding of exactly what is going on with their bodies and what they can expect in the future. Because here at Perimenopology, we deeply believe in body literacy as a number one priority. Not only because knowing your body helps you know yourself more deeply - but also because when you come from a place of knowledge, you can advocate for the best medical care possible.
If you are finding me at a later time or you’re simply reviewing these episodes, you can find them all by searching for all of the titles that say Hormone Highlight. Or you can scroll through the podcast feed to find them. They are all labeled with this title, so you can find them easily.
Today we are going to talk about Progesterone.
I’m going to be answering the following questions:
- What is progesterone for?
- What role does it play in the body?
- What signs and symptoms might indicate that progesterone is out of normal range?
- What are options for treating symptoms of progesterone imbalance during perimenopause and beyond?
LINKS
Get Instant Access To The FREE Perimenopause Body Image Confidence Starter Kit
Mindset, Body Image and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Michelle on Facebook
RESOURCES
Resource - Low Progesterone Symptoms
Resource - Progesterone Function
Resource - Extrauterine Effects of Progesterone
Do you ever find yourself on your phone Googling “is “X” symptom perimenopause?
Or do you ask your friends if they are experiencing the same changes in their bodies as you are?
If so, this episode is for you!
We will be reviewing basic “What To Expect During Perimenopause” 101. We will also be talking about how predictable the unpredictability of the whole thing is.
LINKS
Episode 2 - Body Image and Weight Loss During Perimenopause
Get Instant Access To The FREE Perimenopause Body Image Confidence Starter Kit
Mindset and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Michelle on Facebook
Gaining weight during perimenopause is the most common secondary health concern that I discuss in clinical practice. While most people seek care for hot flashes and insomnia, weight gain almost universally enters the conversation at some point.
In this episode, I’m exploring
- Myths and truths about weight gain and body size during perimenopause
- Why the diet, lifestyle and exercise efforts that used to “work” for us may nat yield the same results
- Why our bodies are inclined to gain weight during this particular stage in life
- Why our minds automatically assume it is a bad thing
- How to unpack, shift and change our thinking about it
Content note: This episode mentions body size, body image, fat phobia and weight stigma, specific weights and dieting for intentional weight loss. If those subjects are tough for you to hear about, be sure to take care of yourself. And of course, feel free to skip the episode altogether.
LINKS
Maintenance Phase Podcast - Is Being Fat Bad For You
Get Instant Access To The FREE Perimenopause Body Image Confidence Starter Kit
Mindset and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook
Welcome to Perimenopology!
Join Michelle Kapler, Reproductive Acupuncturist + Master Feminist Confidence Coach for a conversation about perimenopause and life. Society tells women that they are valuable if they are young, hot and fertile. So what happens when we get to the part in our lives when it becomes clear that all of those things are fleeting?
We talk about the physical changes your body is going through and what they mean. But also how to change your thinking and rewire your brain so you can feel confident and badss in this next stage in life - and give fewer fcks along the way. In today’s episode, we are going to get into why we need a podcast to talk about all of these things.
LINKS
Perimenopause | Baroness Von Sketch Show
Get Instant Access To The FREE Perimenopause Body Image Confidence Starter Kit
Mindset and Confidence Coaching with Michelle
Work With Michelle in a Clinical Setting (Chinese Medicine and Acupuncture)
Michelle on Instagram
Follow Michelle on Facebook