Episode 171: Is Burnout Inevitable in Perimenopause? A conversation with Cristina Tahoces of Thrive Nutrition

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/register

Sign 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.

Episode 170: Making Health Habits Stick Using the Principles from James Clear’s Book, “Atomic Habits”

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:

  1. The right systems are not in place to reach your goal
  2. The process isn’t enjoyable and it seems like each step is a huge task
  3. Goals are not in alignment with your identity
  4. 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. Lisa discusses how to use the principles from Atomic Habits to start exercising and to drink more water. These principles can be used for any behaviour change you want to make, big or small.

For our previous episode on habits, see Episode 72

In today’s episode, we cover:

  • The reasons why you don’t stick to your resolutions 
  • The benefits of making positive action-oriented goals instead of negative goals
  • Why and how you can do a habit inventory
  • How you can use your behaviour triggers to your benefit
  • The 3 layers that make your behaviour change possible
  • Why you would want to start with the core layer to make new habits stick
  • How to avoid derailing any progress you achieve toward your goals

Today’s Mama Must-Have:

Dr. Lisa is a big fan of making special plans for herself so there is something in the calendar to look forward to!

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.

Episode 169: Toni Shares Her Hormonal Journey Through Perimenopause

In this episode, Dr. Toni reviews her experience going through perimenopause into menopause with Dr. Lisa. This transition can look different for every woman and sometimes happens a little earlier than you expect, like it did for Dr. Toni. The only thing predictable about perimenopause is that it’s unpredictable!

In today’s episode, we cover:

  • What is menopause, premature menopause and early menopause
  • Potential reasons why you could experience premature or early menopause
  • The variety of symptoms that you can experience in perimenopause and menopause
  • Important health considerations if you experience premature or early menopause
    • For more info on bone health, see Episode 168
    • For more info on strength and muscle in your 40s, see Episode 103
  • Lab testing for hormones you can consider in perimenopause and menopause
  • For more info on surrogacy, see Episode 152
  • To listen to Kari Klein’s journey, see Episode 9

Today’s Mama Must-Have:

Dr. Lisa is a big fan of using melatonin with kids before bed for supporting bedtime changes.

Dr. Toni loves the Four Sigmatic mushroom coffee, especially when dealing with daylight savings time.

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.

Episode 168: Why You Should Care About Your Bone Health and the Silent Thief (aka Osteoporosis)

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
  • 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
  • Why you need to get enough calcium, magnesium and vitamin D from food and/or supplementation
  • The benefits of eating an anti-inflammatory diet similar to the Mediterranean Diet
  • 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.

Episode 167 – Let’s Talk About Sex – In Conversation with Dr. Trina Read

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.