Episode 109: How to Foster Leadership Skills in Your Kids and Lead by Example with Nicole North

In today’s episode, Dr. Lisa welcomes back Nicole North to discuss how to model leadership skills in your kids to foster their self-confidence, compassion and ability to communicate with others while allowing them to feel safe to express their authentic selves. If you want your kids to feel limitless so they can defy the odds in front of them, listen in to learn more about communicating feedback and providing opportunities for decision making. 

Nicole was a previous guest on Episode 11: How to Get Your Kids to Bed, Effortlessly, Using Process Improvement; Sleep Better and Reduce Stress Using Bullet Journaling and Digital Minimalism

Nicole is the President and Founder of Whiteboard consulting and has been leading large-scale leadership training initiatives with Whiteboard since its inception. Nicole’s formal education includes an honors BA from the University of Toronto and an MBA from Wilfrid Laurier University. She is also certified as a Coach and as a practitioner in Meyers-Briggs Type Indicator assessments and training, Method Time Motion studies, and Appreciative Inquiry.

She is the creator, designer, and lead facilitator of The Limitless LeaderTM program that creates leaders and teams that feel limitless to create and innovate paired with accountability and grace. Nicole has been designing and delivering online and in-person human skills content for the last 10 years and is a top-rated facilitator for her engagement and passionate approach to delivery. 

Whiteboard’s clientele includes: IMAX, Volkswagon, Mitsubishi, Hain-Celestial, Toronto Hydro,  Toronto General Hospital, Canada Council for the Arts, WSIB, The Ontario Public Sector, The University of Toronto, Georgian College, and Humber College.

Nicole is a retired fitness instructor who dances on her Peloton, she is a cottage-country lover, a vegan cook, and can out-karaoke almost anyone.

In this episode, we cover the importance of:

  • Setting personal and work boundaries to prevent burnout (again!)
  • Tapping into the skill sets and productivity of others as a leader so others feel like they can accomplish anything
  • Coaching and asking questions to guide your kids’ actions and have them own their decisions
  • 5x more positive reinforcement compared to negative feedback with ASBI model
    • Ask permission to ensure you have your kid’s focus
    • Describe the situation, behaviour and impact specifically
  • Trial and error, and repeating the things that work with your kids
  • Accountability for maintaining consistency in your household
  • Flexing and bending to your kids’ personality type, letting them thrive in their natural state so they feel limitless, rather than forcing them to fit the mold you think is right
  • Psychological safety in your home

You can connect with Nicole on Instagram and at https://www.whiteboardconsulting.ca/

Today’s Mama Must Have:

Dr. Lisa is a big fan of the Zulay kitchen frother to mix nut milks in teas and collagen powder in decaf coffee. 

Thank you for joining us today!

Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Please tell your perimenopausal mama friends about us, too!

You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,

Stay safe and healthy everyone!

Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 108: 5th Wave of the Pandemic Survival Kit: How to Reduce Stress and Anxiety When You Don’t Have Any Time

In this episode, Dr. Lisa and Dr. Toni review simple yet effective ways to manage your stress and anxiety, especially when there is still so much uncertainty around the latest wave of the pandemic. If you’re feeling worried and overwhelmed dealing with unexpected school closures and online learning, listen in to learn how to support your mental, physical and emotional health during this challenging time.

In this episode, we cover the importance of:

  • Lowering your expectations
    • Use the “good enough” mantra to help you get through
    • Get clear on your non-negotiables or deal breakers 
    • Have a “not now” list 
  • Celebrating your successes with a “Ta-da” list, not matter how small it is
  • Getting outside daily
  • Making the mundane fun by injecting play and fun into your day with your kids
    • pairing up activities – dance and sing along with your kids’ favourite movie 
  • Prioritizing and planning one thing you enjoy doing each day, even if it is for 5 minutes at the end of the day
  • Getting the kids involved with age appropriate chores around the home like sweeping and cleaning up, making beds, emptying dishwasher, fold laundry, putting groceries away
  • Quick nutrition hacks like hard boiled eggs, 30 second smoothie bowl (mix protein powder with yogurt and berries), buying whole roasted chicken, buy frozen veggies and fruit, make things in bulk, getting meal delivery
  • Deep breathing throughout the day to increase your ability to be calm and mindful
    • Pair with activities like doing dishes, washing hands, sitting in meeting
  • Activating your vagus nerve with humming, singing and gargling
  • Using essential oils to support calm and stress reduction
    • in bath with epsom salt, back of tub during shower, on tissue or diffuser: lavender, citrus like orange, lemon and grapefruit, peppermint, Easy air, Serenity
  • Enjoying a cup of relaxing tea
    • tulsi and lavender, chamomile, lemon balm, kava, ginger
  • Completing the stress cycle with releasing emotion 
    • Cry it out to your favourite song or sad movie
    • Moving your body, even if it’s jumping jacks or punching a pillow
    • Laughter
    • Hugging for at least 20 seconds
    • For more info, see this episode of Brene Brown’s Podcast with Emily and Amelia Nagoski and this episode of the Ten Percent Happier Podcast.
  • Talking to your kids about feeling different emotions and how to deal with them
  • Setting yourself up for a good sleep with relaxing bedtime activities:
    • Meditation to sit with your feelings without judgement
    • Gratitude practice or journal
    • Journal for brain dump to get out your worries and things to do list

Today’s Mama Must Have:

Dr. Lisa is a big fan of dry shampoo to get away with washing her hair less frequently.

Dr. Toni loves the Beatles documentary Get Back on Disney+ featuring some fitting songs like I’ve Got a Feeling I’ve Got A Feeling – The Beatles Rooftop performance in 1969 #ivegotafeeling #getback #thebeatles and Let It Be – The Beatles – Let It Be (Official Music Video)

Thank you for joining us today!

Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Please tell your perimenopausal mama friends about us, too!

You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,

Stay safe and healthy everyone!

Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Episode 107: How to Survive Perimenopause: What the Research Says

In today’s episode, Dr. Lisa and Dr. Toni discuss what research tells us about different treatments for symptoms in perimenopause like hot flashes, depression and poor sleep. In this part 2 of 2 episodes, we talk about treatments like acupuncture, hormone replacement and supplementing with soy, flax, omega 3 fish oil, melatonin and creatine.

In this episode, we cover how:

  • soy intake can reduce hot flashes in perimenopausal and postmenopausal women, as well as supporting your mood, brain function, cholesterol levels and bone health
  • flax seed can impact your estrogen levels
  • beer can reduce hot flashes – for more info, see Episode 106
  • omega 3 fish oil can improve mood
  • melatonin can improve your sleep and other perimenopausal symptoms – providing benefit even if you get a good night’s sleep
  • creatine can support your muscle mass, mood and sleep
    • for more about the importance of muscle mass, see Episode 103
  • acupuncture can reduce depression and hot flashes, plus improving mood
  • you can discuss with your doctor what kind of hormone replacement might be beneficial for you to positively impact your hot flashes, sleep and mood, while supporting your bone and cardiovascular health (and the newly assessed risks of different hormone combinations)

Don’t forget, treatments for symptoms in perimenopause are not one size fits all! What works for one person might not work for you…it can take time to figure out what treatments works best for you.

Today’s Mama Must Have:

Dr. Lisa loves reading daily and was inspired by Gretchen Rubin to read 13 books so far in 2021.

Dr. Toni is a big fan of reality TV shows like Survivor and Selling Sunset. 

Thank you for joining us today!

Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Please tell your perimenopausal mama friends about us, too!

You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,

Stay safe and healthy everyone!

Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

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.

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

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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.