Episode 101: Mental Health for Moms with Dr. Christina Bjorndal, ND

In this episode, Dr. Toni talks with naturopathic doctor and author Dr. Christina Bjorndal about her personal experience addressing mental health struggles growing up and into motherhood. This conversation includes discussion of Dr. Chris’s experience with an eating disorder, bipolar disorder, suicidal ideation and suicide attempts, as well as the role of naturopathic medicine and self-love in her ability to move from denying to owning her truth.

Christina Bjorndal is a licensed naturopathic doctor and established keynote speaker on how to regain your mental health using a naturopathic approach. She is the co-founder of Natural Terrain, a naturopathic clinic in Edmonton, and author of the books “Beyond The Label: 10 Steps To Improve Your Mental Health With Naturopathic Medicine” and “The Essential Diet: Eating for Mental Health”.

Her books, courses and workshops can teach you how you can regain your mental health using a physical, mental, emotional and spiritual approach to health, especially if you have been recently diagnosed with a mental illness or if you are struggling in your life. 

In this episode, we cover:

  • How everything between mania and suicide fits in the range of human experience and is not necessarily a problem
  • Your 3 macro-systems involved in your mental health on a physical level
    • Neurotransmitters
    • Endocrine or hormonal
    • Detoxification organs and immune system
  • The importance of nutrition for mental health: amino acids tryptophan for serotonin production and phenylalanine for dopamine production
  • How learning how to say no and sleep are critical for your mental health as a mom, while a huge challenge for new moms
    • Ask yourself the reason behind saying yes to what you put on your plate in life, especially if you have the tendency to be a people pleaser
    • Resentment is a cue or red flag that you are not managing your boundaries properly
  • Some common myths around mental illness
    • You should not have children if you have a mental illness because it’s genetic
      • The scientific study of epigenetics shows that genes load the gun, while lifestyle pulls the trigger
    • You cannot manage mental illness without medication
    • You create mental health issues with “poor mental hygiene” and bad psychological habits
      • Learning to navigate your inner critic and manage your mind and thoughts so you’re not at the mercy of them is a key step for mental health (and can take time)
      • The scientific field of psychoneuroimmunology shows that your thoughts create neuropeptides that affect the hormones produced in your body and how you feel
      • Negative thoughts push you into a sympathetic stress mode
      • Steps can include recognizing your thoughts, refraining from following your thoughts by relaxing into your breath
      • We all form beliefs, judgements and opinions based on what happens to us but sometimes they are not correct – it’s important to critically examine these pieces
    • Your mental health issues are completely negative, there is no gift in them
      • Depression can be calling you home to you

For more information on the impact of nutrition on your health, see Episode 85

You can connect with Dr. Chris at https://drchristinabjorndal.com/

Today’s Mama Must Have:

Dr. Chris believes that every mom needs to cultivate and practice good boundaries.

Dr. Toni is a big fan of Dr. Chris’s book Beyond The Label, and loves to get outside for a walk to shift her emotional state, even if it’s just around her neighbourhood to experience nature in the city.

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.

Episode 100: Perimenopause: Lessons Learned and Highlights from the First 100 Episodes

Dr. Lisa and Dr. Toni are celebrating the 100th episode of the Perimenopausal Mamas Podcast! Listen in for our top highlights from the first 100 episodes and find out what we learned about sex, loving our bodies, intermittent fasting, having thriving relationships, preventing toddler tantrum and kiddo meltdowns and embracing our monthly rhythms. 

We launched Jan 2020 before the pandemic and kept going! We were inspired to stay connected with and support you all, our listeners through this unprecedented time in history. We also love chatting together and diving deep into topics in our episodes together and with guests. It really fills up our cups and educates us on how to be better moms and Naturopathic Doctors. We are so grateful for all you listeners! 

We appreciate all of you and your support! We now have a new way for you to support us and this podcast so we can keep going for another 100+ episodes. We would love for you to visit Patreon and support us with $5/month or with $20/month – which gives you access to our live monthly webinar with Q & A 

https://www.patreon.com/perimenopausalmamaspodcast

Some lessons over the past 10 episodes:

  1. Consistency is key
  2. Let go of expectations and get it done, even if it’s not perfect
  3. Teamwork makes the dream work!
  4. Ask for help

Episode 72: Hard Habits to Break

  • If you have trouble sticking to habits, listen in for tips on making successful change

Episode 59: Menstrual Cycle Awareness and Cyclical Living

  • There are times to work hard and times to rest – your energy and output ebbs and flows
  • Optimize your peak performance throughout the month and tap into your natural rhythms and cycles
  • Before period or new moon – better suited for analytical work
  • Ovulating or full moon – more magnetic, better suited for networking, socializing, promoting self

Episode 23: Let’s Talk About Sex with Dr. Trina Read 

  • Research shows that sexual desire is similar to happiness. For most women, in order to feel sexual desire, you need to be triggered. You can learn positive triggers around sex and negative triggers around sex. You need to set up your positive triggers for sex.
  • In situations with great change, it’s important to connect with your partner and look for ways to be together, so that you don’t drift apart. Being proactive and finding pockets of time to be close with your partner helps your relationship, as well as feeling more powerful yourself.
  • Your body can only produce either cortisol (your stress hormone) or testosterone (your sex drive hormone). If you’re producing cortisol, you can’t produce testosterone.

You can back into the groove and bring your body back to a place where you feel more centred and sensual by:

  • Taking a bath
  • Listening to your favourite music
  • Giving yourself some me time alone (perhaps in your bedroom with a vibrator)
  • Just making up your mind to connect with your partner and scheduling it in (even if it feels forced at first)

Episode 17 and Episode 82 – Relationship Seasons with psychotherapist Allison Villa 

  • How to support your relationship so you’re not just surviving, but working proactively to thrive
  1. Coping – when an external factor takes up the majority of your time and energy, eg. having a baby, starting a new job, loss of family member, pandemic, moving or renovation
  • Express how you feel 
  • Ask for what you need
  • Don’t assume – be curious about your partner
  • Carve out 5 minutes a day to check in with your partner during a high energy time in your day – keep talking!
  • Recognize that it’s less about the doing and more about being and acknowledging
  1. Coasting – when you have come out the the Coping season and reintegrate as a couple, a bit of a danger zone if you’re not putting the time and energy into your relationship eg. empty nest syndrome
  • Carve out 5 minutes a day to check in with your partner – no talking about work, kids or the house!
  • Support each other’s self-care time
  1. Connected – when schedule for self-care is set and you are getting clear on your family and relationship vision
  • Dream big!
  • Ask: 
    • What is your community?
    • What are your values?
    • Do you want to travel?
    • What is your spiritual vision?
    • Could you do things a different way?
  1. Confident – when you know what vision you are working towards
  • Be more curious about your intimacy vision – intellectual, spiritual, emotional, physical, sexual

Episode 34 – Pelvic floor fitness with personal trainer Amy Cooper

  • It’s important not to avoid any changes you experience with your pelvic health, especially after having kids
  • The Rule of 3 P’s for pelvic health that are red flags you need to watch for:
    • Changes in peeing, pooping or passing gas
    • Changes in pain, especially with sex
    • Changes in pressure

If you want to understand what you’re seeing when you dare to take a look: Haley Shevener’s Privates Investigator blog 

Episode 36 – Holistic Pelvic Care with Dr. Kate Hadfield

  • How important is it to recover and heal from trauma so you can reclaim your pelvic area for power and creativity, not just for sexuality

Inspired by Larisa Makuch, guest of Episode 51 and 99, Dr. Lisa has continued going alcohol-free since March and it has been a game-changer for self-care over the past 8 months:

  • Less anxiety and better mood overall
  • Less blood sugar dips -the “gotta eat now/hangry” response
  • Looking at other ways to unwind, celebrate, welcome the weekend

Episode 91 – Body Confidence with Kayla Marie

  • Start with body neutrality – see yourself as more than your appearance or looks
  • How body neutrality and self acceptance is a great place to start on the journey to self love and confidence
  • Make a daily habit that fosters body neutrality or body confidence
    • Look in mirror before shower- in your own eyes, zone in on a spot that you are neutral about or like
    • Focus on what your body does for you
    • Can put in gratitude journal

Episode 97 – Vitamin D for Enhancing Immunity, Supporting Mood, Reducing Inflammation and So Much More

  • Could a vitamin D deficiency be affecting your mood, headaches, muscle tension and pain like Dr. Toni? Get your blood levels tested with your naturopathic doctor!
  • Mind-blowing research on vitamin D supporting the epithelial cells in the vagina to reduce postmenopausal vaginal atrophy – a vitamin D suppository reduced vaginal dryness and pain in 2 months

Episode 58 – Vaccine optimization with Dr. Taylor Bean

  • The importance of having an individualized approach to supporting your immune health relating to vaccines and nutrition

Episode 10 

  • Intermittent fasting: why 16 hours of fasting didn’t work for Dr. Lisa
    • Pushed back breakfast time and her appetite wasn’t too high when she did eat at first
    • Eventually it was hard to stop eating when she had my afternoon snack and it felt like she couldn’t get enough food
    • Her TSH increased and her thyroid function slowed down a bit
    • Thyroid function improved when fast for 12-14 hours overnight
    • Less overeating in the afternoon
    • Still great focus, concentration and energy, plus sleep is better too!
  • Episode Love Led Nourishment
  • Episode Intuitive Eating with Kids

Episode Gut Health

  • A balanced microbiome and extra gut healing nutrients can help with weight and metabolism

Episode 60 with Tia Slightham 

  • Preventing meltdowns and tantrums with Golden Time
    • Set aside 10 minutes 1-2 times per day – connect, drop everything else, let them be in charge, be present

Episode 57 with Penny Kendall Reed

  • How your individual genetics impacts your weight, liver detoxification for hormone balance, levels of inflammation, ability to managing mood and stress

Today’s Mama Must-Have: 

Dr. Lisa loves Chaiwala Rooibos Masala Chai tea to simmer with almond or macadamia milk for a warm, sweet drink without a lot of sugar

Dr. Toni is a big fan of mushroom coffee with lion’s mane by Four Sigmatic for a little extra boost

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.

Episode 99: How to Stop the Self-Sabotage, Put Ourselves First and Live an Intentional and Beautiful Life

In this episode, Dr. Lisa welcomes back Master Results Coach and author Larisa Makuch to discuss self-sabotage and how moms can start to put themselves first. They discuss using tools such as vision-boarding, gratitude journalling and more (and how to get your kids in on the action too!).

Previously, Larisa joined Dr. Lisa in Episode 51 – Mastering Your Mindset with Larisa Makuch: 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 and joyful life, even during the pandemic. Listen in to discover ways to foster a positive mindset and gratitude; learn how to be responsive and not reactionary to situations that arise (and to your kids!) and simple ways to live a purpose-filled life.

Larisa Makuch is a Master Results Coach and CEO of Abundance Academy. She helps motivated entrepreneurial and professional women stop spinning their wheels, overcome anxiety and banish limiting beliefs so they can free themselves to unapologetically create the life and business they want and love.

A major part of Larisa’s journey was overcoming a 10-year infertility journey where she “did everything” recommended by various doctors and health-care practitioners. Her turning point was making a key mindset shift that led her to a dramatic change in her professional life, successful pregnancy and son she adores! 

As the author of the upcoming Stop Procrastinating Your Life Away: Discover the Secrets to More Time, Money and Freedom and CEO of Abundance Academy, it’s her mission to positively impact more than 1-Billion people across the globe and allow the world to be a better place for all.

In this episode, we cover:

  • How you can tend to put yourself last by default
  • The importance of giving yourself permission to be a different kind of mother than the one you think you “should” be 
  • That you are not responsible for your unconscious programming, however you are responsible for changing it once you recognize it
    • Step 1: Forgive yourself for not being perfect!
    • Step 2: Choose to keep going in the same direction or choose a better direction 
  • That most of your limiting beliefs are just decisions that you made at some point
  • The importance of having simple tools and making the decision to use them
    • Re-writing and shifting your limiting beliefs
    • Vision boarding
  • How decision making is a skill that you can practice, master and teach your kids

You can get in touch with Larisa on Instagram @myabundanceacademy, on her website and you can join her Unleash Your Abundance Facebook Group 

Today’s Mama Must-Have:

Dr. Lisa is a big fan of the Verilux 10,000 LUX light box for seasonal light exposure

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.

Episode 98: Navigating Gender Identity and Sexual Orientation With Your Kids: In Conversation with Dr. Cyndi Gilbert, ND

In this episode, Dr. Toni talks with Dr. Cyndi Gilbert about how to navigate conversations around gender identity and sexual orientation with our kids, so that we can have open conversations and support our kids in a safe and loving way. We cover the difference between sex and gender, the assumptions we often make around sexual orientation, gender and pronouns, resources available for parent and kids, and how parental support is crucial for reducing the higher rates of mental health issues in LGBTQ+ kids. 

“No matter what our hopes and fears are for our children, our biggest job is to support them to become the wonderful human they are going to be” 

Dr. Cyndi joined Dr. Toni for a previous episode discussing the benefits of Forest Bathing and getting outside – for more info, see Episode 30

Dr. Cyndi Gilbert is a licensed and registered naturopathic doctor with prescribing rights in Ontario, as well as a teacher and author. She has a clinical focus in mental health, trauma, substance use, sexual and reproductive health and LBGTQ2SIA+ health. She has always been an activist in some way or another and is committed to a harm reduction and anti-oppression model of care. She has previously taught at the Canadian College of Naturopathic Medicine in botanical medicine and naturopathic philosophy and now most of her teaching is focused on cultural safety and competency, anti-oppression, and trauma-informed care. 

In today’s episode, we cover:

  • The assumption you make by seeing external genitalia at birth or by ultrasound before your kids are born
  • The difference between biological sex and gender 
    • Biological sex includes:
      • External genitalia
      • Internal reproductive organs
      • X and Y chromosomes eg. XX, XY, XXY
      • Primary and secondary sexual characteristics eg. hair growth patterns, bone structure changes around puberty
    • Gender is a social category including:
      • Identity – how you see yourself as feminine, masculine, androgenous, non-binary, queer, etc.
      • Expression – how you relate to societal and cultural norms and expectations eg. clothing, toys
  • How societal norms can change, eg. in the Victorian era girls were dressed in blue and boys were dressed in pink!
  • How gender has not always been binary in many cultures, eg. Two Spirit in American Indigenous culture
  • The often mind-blowing concept of gender as a galaxy instead of a linear spectrum
  • The importance of normalizing conversations around gender and sexual orientation to support your kids health
    • Kids who are more gender diverse and/or identify as LGBTQ+ are more likely to use substances, to suffer from mental health conditions like anxiety and depression, and to think about suicide and/or act on suicidal thoughts
    • Research shows that parental support drastically reduces all of the above risks
    • LGBTQ+ kids have high self esteem, excellent mental and physical health and are satisfied with life when they have very supportive parents compared to those kids who lack parental support
    • Depression and suicide risk in trans youth decreases from 60-70% to 4% with parental support
  • What you can do to normalize and model gender and sexual orientation diversity if you’re cis gender and in a heterosexual relationship 
  • How neutral words and pronouns can be used to prevent making assumptions around gender identity
  • Like sexual orientation, gender identity in your kids is not impacted by your parenting style and will develop in your kids no matter what you do or say
  • The importance of finding resources for yourself so you’re not imposing your fears and concerns on your kids
  • Examples of questions and ways to respond to your kids when they express different gender identities and sexual orientations
    • Thanks for sharing with me
    • Tell me more about that
    • What does that mean to you
    • What else should I know about that
  • The importance of not attaching labels or jumping to conclusions in general and with your kids

Dr. Cyndi’s Favourite Resources:

https://www.corysilverberg.com/ – age appropriate books like What Makes A Baby, Sex is a Funny Word

https://www.nadinethornhill.com/ – age appropriate sexual education videos for kids and parents

https://www.flamingorampant.com/ – diverse books for young kids

https://arsenalpulp.com/Books/F/From-the-Stars-in-the-Sky-to-the-Fish-in-the-Sea – book on gender diversity for young kids

https://www.scarleteen.com/ – sex positive, evidence informed website for teens

Connect with Dr. Cyndi at https://cyndigilbert.ca and on Facebook, Instagram, Twitter @drcyndind

Today’s Mama Must Have:

Dr. Toni is a big fan of using herbs like astragalus (like in the herbal combination Deep Immune by St. Francis Herbs) for immune support and modulation in the fall and winter. 

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.

Episode 97: Why You Need Vitamin D For Enhancing Immunity, Supporting Mood, Reducing Inflammation and So Much More!

In this episode, Dr. Lisa and Dr. Toni are back together again, discussing: how to test for vitamin D; what an optimal level is; how to enhance absorption, and all the health benefits it has on the body and mind. Vitamin D isn’t just needed for bone health; 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-hormone synthesized 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)

What else is vitamin D good for?

Blood Sugar Balance:

  • Low vitamin D associated with insulin resistance and beta cell dysfunction in diabetics and young adults who are apparently healthy
  • Healthy adults with higher vitamin D levels had better insulin sensitivity than those who were vitamin D deficient
  • HIgher vitamin D status related to 60% improvement in insulin sensitivity (vs. 13% by metformin)

Cardiovascular Disease:

-risk of heart attack twice as high for those with vitamin D less than 34 ng/ml (85 nmol/L) than for those with vitamin D status above this level

– patients with congestive heart failure recently found to have markedly lower levels of vitamin D than controls

-vitamin D deficiency as a cause of heart failure has been documented in numerous case reports

Hypertension:

It has been demonstrated that blood pressure is higher in the winter than the summer, increase at greater distances from the equator and is affected by skin pigmentation – all consistent with a role of vitamin D in regulating blood pressure

  • When treated with UV light 3x/week for 6 weeks, patients with hypertension increased vitamin D levels by 162% and blood pressure fell significantly
  • 800IU of vitamin D3 for 8 weeks lowered both blood pressure and heart rate

Depression: 

Vitamin D is known to have antidepressant effects by impacting neurotransmitter and neurologic function, as well as inflammation

Seasonal affective disorder (SAD) – for more info, see Episode ?

-recently, a dose of 100,000IU of vitamin D was found superior to light therapy in the treatment of SAD after one month

Polycystic Ovarian Syndrome (PCOS): 

-condition characterized by polycystic ovaries, irregular menstrual cycles, increased hair growth, insulin resistance and obesity – for more info, see Episode ?

-study of 13 women with PCOS showed vitamin D deficiency was highly prevalent and supplementation with 1500mg calcium daily and 50,000IU vitamin D2 weekly normalized menstruation and/or fertility in 9 women with PCOS-related menstrual irregularities within 3 months of treatment

Cancer Prevention and Treatment:

-vitamin D has anti-cancer effects mediated by anti-proliferative and pro-apoptosis mechanisms

-researcher Grant proposed that adequate exposure to UV light and/or supplementation of vitamin D could save more than 23,000 American lives per year from a reduction in cancer mortality alone

-more research needed at higher levels and longer durations

New research shows that physiologic requirement of vitamin D supplementation is 3000-5000IU/day and blood levels plateau only after 3-4 months of daily supplementation. 

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 2022. 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 by NFH 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.

Episode 96: Protecting Your Energy with Amy Fowler

In today’s episode, Dr. Lisa talks with intuitive energy health and former registered nurse Amy Fowler about how to protect your energy, clear negative energy and tap into your intuitive healing ability. If you want to clear past hurts and not pass on any negative energy to loved ones, you need to listen to this episode to learn some simple practices you can use every day.

Amy Fowler is an intuitive energy healer that uses universal source energy to help locate, release and heal any stored negative emotions and energy in your body that have manifested as illness, dis-ease and physical pain. Trained as a registered nurse, Amy left her nursing career in 2019 to focus on her own healing and now wants to share her healing techniques with others so that they can learn to harness their own healing powers. For more information about Amy’s offers including Intuitive Energy Healing, Intuitive Card Readings and Animal Energy Healing you can follow Amy on Instagram @treat.yourself.first

In this episode, we cover:

  • The concept of how Trauma and trauma can get stuck in your body and manifest as symptoms like depression and pain 
  • The different ways you can be intuitive and “download” information from Source or the Universe
    • Clairvoyance – seeing information
    • Claircognizance – knowing information
    • Clairsentience – feeling information
  • How to start to feel and work with energy (also known as qi/chi or prana)
  • 2 practices to ground and clear your energy
    • With your feet on the ground, imagine tree roots coming from the bottom of your feet down to the core of the earth
    • Then imagine pulling up water or crystal energy from the core of the earth into your body, cleansing any negative emotions from all the cells in your legs, abdomen, chest, arms, head and the rest of your body
    • Then imagine pulling that negative energy back down through the roots to deliver it back to the earth
    • Imagine a shower of water or light from the sun, moon or stars flowing down through your entire body from your crown chakra to the bottom of your feet, cleaning out all the negative energy and flowing back to the earth
  • The main chakras or energy centres in your body
    • Crown – your connection to the Universe or Source at the top of the head
    • Third Eye – your internal seeing between your eyebrows
    • Throat – your true belief and/or voice in your throat 
    • Heart – 
    • Solar Plexus – who you are in the world, found between your breastbone and belly button
    • Sacral – your womanhood sexuality at the sacrum
    • Root – your grounding to the earth at base of tailbone
  • How to keep your throat and heart chakras unblocked
    • Speak your truth to yourself or write it down
  • What can affect your energy
    • Moon cycles, stars, other people
    • Full moon ritual – write out everything you want to release then burn the paper safely
  • How to ground yourself 
    • Focus on 5 things you can see, then 4 things you can feel, then 3 things you can smell, then 2 things you can taste, then 1 thing you can ground 
  • The importance of protecting yourself from negative energy while letting in positive energy
    • After clearing energy, see your energy start to glow in your body brighter, then outside your body in your aura, then see it slowly grow out and around you like you are surrounded by an orb
    • Send out the intention that your energy will protect you, filter out negative energy and allow in positive, loving energy 
  • How to get your kids involved in energy practices to protect them energetically without depleting your own energy
  • The importance of grounding your home and car

Connect with Amy on Instagram @treat.yourself.first to find a link to a free clarity call

Listen to the In Her Feelings Podcast “Protecting Your Energy” episode released on May 27th 2021 for more about the 5-4-3-2-1 exercise

Today’s Mama and Stepmom Must Have: 

Dr. Lisa loves using peppermint essential oil to support digestion, as well as energy, focus and concentration.

Amy is a big fan of having Arbonne Energy Fizz as an alternative to coffee to get an energy kick.

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.

Episode 95: From Burnout to Feminine Presence and Power with Fran Watson

In this episode, Dr. Toni speaks with Art of Feminine Presence coach Fran Watson about reconnecting with our feminine essence and power as an antidote to feeling tired, worn out and trying to give from an empty cup. Listen in to learn more about the things that drain us as women, how to stop the energy drain and reclaim our power.

“The feminine essence wants healthy, loving attention and she wants it often. This is not a desire sprung from weakness but an impulse to grow. Healthy attention is like food and water. If we don’t get it, we don’t grow and when we stop growing, we die. It’s that important. A woman who is seen by the people in her life stands out by her vibrancy, her health, her skin and her smile. She is well fed and it shows.”

After 18 years in a high-profile career as a publicist in the film and television business, Fran Watson was exhausted, burnt out and unclear how to make changes despite knowing a lot about how to make changes. She was feeling stuck and didn’t have a lot of time or money to spend on getting unstuck. 

Now, this silver-haired woman in her 50s has mastered the Art of Feminine Presence and helps people who are feeling stuck in unfulfilling work lives discover their soul-work and fill up with clarity and confidence to step into the life they were born to live.

In this episode, we cover

  • The difference between feminine and masculine essence 
  • How and why you’ve been taught to reject your feminine essence and focus on the masculine…and why it leads to burnout
    • Masculine culture focused on daily rhythms sees feminine monthly rhythms as unpredictable – for more about cyclical living, see Episode 59
  • Why you need to give yourself permission to fill your own cup
  • The power behind finding a community where you can truly be seen and heard – for more on community medicine, see Episode 90 
  • How to bring your attention to your belly to connect with your energy, power and ability to communicate

Find the free Path to Presence Meditation from Fran HERE,

Follow Fran on Instagram and Facebook , and connect with Fran for a complimentary 30 minute private chats to explore her coaching work a little further: https://biggerlifenow.com/contact/

Join Fran for her upcoming workshop The Art of Showing Up: Be Seen & Heard as a Woman in Business

Today’s Mama Must Have:

Dr. Toni is a big fan of the classic naturopathic hydrotherapy practice of wet warming socks, also known as Magic Socks.

Fran loves to get life flowing with the 10 minute Path to Presence Meditation she shares on her website https://biggerlifenow

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.

Episode 94: How to Reduce Plastic Use in Your Everyday Life with Emma Rohmann from Green at Home

In this episode, Dr. Lisa welcomes back Emma Rohmann to discuss everything you need to know about plastics. Why is plastic harmful? Are the alternatives any better? Listen in to learn about what you can do at home to protect you and your kids from the negative impacts of plastic. 

Emma previously joined Dr. Lisa on Episode 65

Emma Rohmann is an environmental engineer, mom of 2, and founder of Green at Home and The Healthy Home Method. With over a decade of experience as an accredited green building consultant and project manager, she now helps moms and moms-to-be reduce toxins at home without overwhelm, a lifestyle overhaul, or spending time and money on stuff that doesn’t work. Her online guides, courses, and personalized programs blend the science with the practical application needed to help drive healthy changes in our busy lives. Emma is a trained David Suzuki Foundation Queen of Green Coach, a guest lecturer at the Canadian College of Naturopathic Medicine, and holds a certificate in Environmental Health from the University of Arizona. You can learn more from Emma on The Missing Pillar of Health Podcast and at greenathome.ca.

In this episode, we cover:

  • The impact of plastics, including microplastics, on the environment while recognizing the benefit of them
  • The 2 chemicals in plastic with the most attention and research
    • Bisphenol A (BPA) – hormone disruptor with estrogenic activity
      • affects immune system, fetal development, sperm function, fertility
      • found in hard plastics, can linings, higher in foods that are fatty or acidic, receipt paper from purchases can be absorbed through the skin
    • Phthalates – found in soft plastics, hormone disruptor, easily migrates to food
      • higher amounts in women with endometriosis, birth defects, diabetes, obesity, thyroid, asthma, allergies, behavioural issues in kids, quickly metabolized but common exposure is frequent, found in PVC and vinyl flooring – breaks down and transfers to household dust, found in synthetic fragrance in personal care products
  • The problem with BPA free plastic, and the hormone disrupting properties of BPA alternatives BPS and BPF
  • The reason why switching from plastic water bottles to cans isn’t the healthiest solution 
    • For the impact of PFAS, see the movies Dark Waters and The Devil We Know, as well as Emma’s The Missing Pillar of Health Podcast
  • Alternatives to consider investing in to avoid BPA and other bisphenol exposure
    • Coconut oil and tomato products in glass jars
    • Glass containers or beeswax wrap instead of plastic food wrap
    • Beans and other canned foods by brands using cans without bisphenols, like Eden Organics
  • The importance of re-thinking your use of single serve foods in plastic wrapping
    • Consider a litter-less lunch for your kids without juice boxes, ziploc bags, using stainless steel containers and silicone bags to swap out plastic containers
  • The importance of involving your kids in the continuing conversation around reducing the use of plastic products
  • How to decide what plastic alternatives you need to buy

Connect with Emma on Instagram and Facebook 

Find Emma’s Room-by-Room Checklist, Cleaner Recipes and other resources at greenathome.ca/learn 

Today’s Mama Must Have:

Dr. Lisa is a big fan of Stasher or Bumkins snack bags and Stasher reusable silicone bags for plantain chips. She also bought a kite to fly at a park to burn off extra kid energy. 

Emma loves to use an online calendar for communicating and coordinating events for all family members, as well as cloth bags for kids’ snacks.

Upcoming Events:

Dr. Lisa has a free Digestive Masterclass on Wednesday, Oct 13th at 7:00pm EST, called “Lose the Bloat, Prevent Overeating and Heal Leaky Gut”. Be sure to attend live to take advantage of some epic bonuses. SIGN UP HERE and see what other upcoming events are in the works!

Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective begins again in Fall 2021! Email her if you want to get in on the action…there are only a few spots left. Find out more at: www.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!

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 93: Essential Oils 101 with Barbara Rempel

In this episode, Dr. Toni talks with holistic nutrition professional and author Barbara Rempel about the basics you need to know about using essential oils for the health of you and your family. The use of highly concentrated plant extracts or aromatherapy has been around for hundreds of years and the interest in the therapeutic effects of essential oils is growing. Listen in to learn more.

A responsibility to improve lives through natural lifestyles nudged Barbara to leave her 18 year career in IT and follow her passion of “all things natural”, which led her to attain her certification as a Holistic Nutrition Professional in 2005. As director of a residential Health Retreat she saw noticeable evidence of improving attendees’ health in a matter of 5-14 days with simple detoxification protocols based on nutrition. On the behest of her clients asking “How do YOU eat?” she co-authored the book “Cleansing With Food”

When she started adding dōTERRA essential oils to her recommendations, her clients raved about their results. From there, Barbara found the easiest way to empower people to be in control of their own healthy lifestyles was to provide a “Ditch and Switch” education. Now she is a holistic health educator specializing in dōTERRA essential oils with a tribe of at least 4000.

In this episode, we cover:

  • The importance of quality and laboratory testing of essential oils, given the lack of regulation in the industry
    • For example, dōTERRA brand lavender is recognized as pharmaceutical grade due to less than 2% difference in active ingredients from batch to batch
  • The 3 main methods of essential oil use:
    • Aromatic or inhalation
    • Topical, applied on the skin neat or diluted with carrier oil 
    • Internal
  • How to reduce the impact of sun sensitivity that can increase with some essential oils
  • Some of the benefits of essential oils demonstrated in scientific research
    • The aromatic use of rosemary for supporting memory
    • The aromatic use of lemon for increasing dopamine levels, which can positively impact energy and mood
    • Lavender oil used in aromatherapy massage on pregnant women reduced stress hormone cortisol levels and increased immune function by raising secretory immunoglobulin A (IgA) levels
    • Components of essential oils have been shown to be absorbed systemically be inhalation and topical application, and can cross the blood brain barrier 

Connect with Barbara and learn more at linktr.ee/blrempel and healthyoilz.com 

You can also sign up for her newsletter at healthyoilz.com/lets-connect

Today’s Mama Must Have:

Barbara is a big fan of having a good essential oil reference book like Modern Essentials and a box of essential oils to use

Dr. Toni loves to use the dōTERRA Breathe stick to apply the essential oil blend containing eucalyptus and peppermint. 

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.

Episode 92: Love-Led Nourishment & the Importance of Eating Live Food with Cristina Tahoces

In today’s episode, Dr. Lisa talks with holistic nutritionist Cristina Tahoces about Love-Led Nourishment. Learn how the intentional choice towards live food helps you connect to your own positive feelings of love and self-worth. Stuck in a cycle of mindless binge eating or feeling deprived? If you don’t have a positive relationship with food, you’re not alone. This episode is for you.

“The only why that is strong enough to counter stress and the voice of the inner critic is love”

Cristina Tahoces

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 this episode, we cover:

  • How the food choices we make, especially under stress, are dictated by emotion instead of logic
  • The importance of asking yourself what you could choose to eat that would show yourself love, kindness, compassion and respect
  • The difference between “live” food and “dead” food and their impact on your energy
  • How to get your kids excited about live foods like fruit and how to make an apple doughnut
  • The key to pressing pause on your inner critic and increasing self-compassion
  • How practicing is more important than knowing
  • The importance of re-labelling dinner time as an investment in your physical and mental health instead of a chore
  • How to trade up your food with nutrient dense foods to feel satiated and prevent overeating or feeling deprived
  • The importance of switching from fight or flight mode to rest and digest mode in order to practice intuitive eating and Love-Led Nourishment
    • Vagus nerve breathing exercise: inhale to count of 4, pause for count of 3, exhale through the mouth to count of 8
  • How drinking water can massively impact your mental clarity and energy level 
  • The importance of protein and a variety of vegetables with every meal

Watch Cristina’s TEDx talk Sleep Love Poop here: https://www.ted.com/talks/prahlad_kakkar_sleep_love_poop_nutrition_s_role_in_mind_body_strength

Connect with Cristina on Facebook at Thrive Nutrition Practice and Instagram at @thrivenpcristina

Check out Thrive’s “Sleep Love Poop” Group Coaching Programmes

https://www.thrivenutritionpractice.com/sleeplovepoopbootcamps

Thrive & AmyA Fitness Bootcamps: where the best in mindful fitness & nutrition is combined to give you the results you want on a platter. New Bootcamp coming in October. 

Women. Lead. Now.: a leadership coaching masterclass series for women looking to rewrite the rules of leadership and lead with clarity, confidence, competence and courage. Starts October 5th.

https://aspiring-growth.mykajabi.com/women-lead-now

Today’s Mama Must Have:

Cristina loves being glued to her 600ml Lifefactory glass water bottle instead of her phone and her Kitchenaid mini food processor for chopping veggies, dips and sauces.

Dr. Lisa is a big fan of super comfortable Smash and Tess Rompers. 

Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is September 27. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective begins again in Fall 2021: 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!

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.