Episode 106: How to Maintain a Healthy Weight in Perimenopause (Part 1 of Managing Symptoms)

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
  • Support your gut health
  • Check your thyroid function 
  • 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.

Episode 105: What is Perimenopause? Is it Me or My Hormones?

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)
    • 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
    • Irregular menstrual cycles and heavy bleeding

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 

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.

Episode 104: How to Build a Joyful Business with Lianne Kim

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.

Episode 103: Feminine Strength After Forty with Dr. Andréa Proulx

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.

Episode 102: Top “Mama Must-Haves” from the First 100 Episodes

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
  • 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
  • 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
  • Smoothie bowls for kids with Smart Sweets gummy bears
  • Other easy recipes: 
  • 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 

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.