Episode 131: Is Small Intestinal Bacterial Overgrowth (aka SIBO) the Cause of Your IBS?

In this episode, Dr. Lisa and Dr. Toni are discussing a potential root cause for digestive symptoms like bloating and gas called Small Intestinal Bacterial Overgrowth, otherwise known as SIBO. 

SIBO = Small Intestinal Bacterial Overgrowth

-abnormally large numbers of commensal bacteria are found in SI

-bacteria is fed by carbohydrates and produces excess amounts of gas – hydrogen, methane, hydrogen sulfide

-bacterial overgrowth interferes with proper digestion and absorption of nutrients

-gas interferes with proper bowel motility, resulting in constipation and/or diarrhea

Up to 84% of people with IBS also have SIBO, so it’s thought to be an underlying cause 

Symptoms of SIBO can include:

  • Bloating
  • Gas
  • Abdominal pain/cramps
  • Constipation, diarrhea or alternating
  • heartburn/reflux
  • Nausea
  • Food sensitivities
  • Fatigue
  • Headaches
  • Joint pain
  • Brain fog
  • Malabsorption issues like anemia, chronic low ferritin (iron stores), fat soluble vitamin deficiency like vitamin D deficiency
  • Skin issues like eczema, rosacea
  • Inflammatory conditions like pancreatitis, interstitial cystitis, prostatitis

What causes SIBO?

  • Conditions affecting intestinal motility and damage to MMC (migrating motor complex), including thyroid issues, concussions, head injuries, chronic high blood sugar
  • Acute gastroenteritis from food poisoning or “stomach flu”
  • Use of proton pump inhibitors (PPI) acid inhibiting medications
  • Low stomach acid, pancreatic enzyme and bile secretion
  • Ileocecal valve dysfunction, resulting in reflux of colonic bacteria into small intestine
  • Complications of abdominal surgery, including gastric bypass for obesity and gastrectomy to treat peptic ulcers and stomach cancer, postoperative loop, stricture or fistula

How do you know if you have SIBO?

  • IBS symptoms get worse when you take a probiotic, especially with a prebiotic
  • IBS symptoms might get better after antibiotic treatment for another infection
  • Symptoms worse after eating more fibre – veggies like broccoli, fruit like apples

How can you test for SIBO?

  • Breath test = most common method of testing for SIBO

-fasting after fibre restricted eating day before

-provocation with lactulose non-absorbable sugar

-breath sample every 20 minutes over 3 hours, tested for levels of hydrogen, methane, hydrogen sulfide in the gas in the sample tube

  • Small intestinal aspirate culture = currently the gold standard test for bacterial overgrowth. To obtain the fluid sample, doctors pass a long, flexible tube (endoscope) down your throat and through your upper digestive tract to your small intestine. A sample of intestinal fluid is withdrawn and then tested in a laboratory for the growth of bacteria.
  • Possible alternative: a course of specific antibiotics to see if you’re successful in reducing your symptoms may also be a way to assess if you have SIBO

Comprehensive Approach to Addressing SIBO:

  1. Liver and gallbladder support eg. NAC, dandelion, artichoke, beets, green tea
  2. Herbal or specific prescription antibiotic to lower bacteria levels eg. rifaximin, specific garlic, oregano extracts, berberine, myrrh, thyme, goldenseal, enteric coated peppermint oil
  3. Digestive support for stomach acid, pancreatic enzyme, and bile production, leaky gut eg. bitters like gentian, L-glutamine, NAG, lemon water or D-limonene, topical castor oil pack
  1. Motility support – prescription or nutritional eg. prucalopride, ginger, 5-HTP, acetyl L-carnitine, Iberogast, spacing at least 3+ hours between eating

Mindful raisin-eating exercise 

Other treatment options: 

Elemental diet – liquid diet for at least 2 weeks to starve and kill off bacteria

Biofilm disruptors like NAC, black cumin, ALA

Today’s Mama Must-Have:

Dr. Lisa loves using apple cider vinegar before meals, as well as adding lemon and lime zest to salads, coleslaw and in water to support her digestion.

Dr. Toni is a big fan of the wet sock treatment to support immune health, especially at the first sign of a cold. 

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this summer. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Meetup group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Dr. Lisa’s Wild Collective in Fall 2022: 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.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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

Episode 130: Lose Your Cool Less: Parenting with Educator Tara Gratto

In today’s episode, Dr. Lisa discusses everyday tools for feelings and kindness with educator Tara Gratto to support parents. As parents, we have a whole range of feelings and our patience is tested over and over. Social and emotional intelligence is a skill like learning a language – it needs to be practiced! Listen in to learn more.  

Tara Gratto M.S.Ed, MA, OCT is the founder of Raising Resilient Children. A long time educator and former preschool owner, she supports parents with tools and skills for feelings, kindness and everyday mental well-being. Her signature framework, the Language of Kindness makes parenting easier while fostering connection and building essential life skills with children. Tara focuses on supporting busy parents with tools for today, tomorrow and life. 

In this episode, we cover:

  • How to lose your cool less
  • What you can do in the moment when you are losing your cool
    • Awareness of triggers (where and when?)
    • Breathe and counting backwards from 10 or 5 (model tools for emotional regulation to your kids)
      • Five Finger breathing, Butterfly breathing or Dragon breathing
    • Name it to Tame it
  • The principles of the Language of Kindness
  • kindness to self (your inner voice and self-confidence)
  • kindness to others (how we treat each others in calm and conflict)
  • kindness to the planet (to encourage thinking about food and consumption)
  • Setting yourself up for an action plan to deal with big feelings

Connect with Tara and access her free workshops for parents HERE.

Today’s Mama Must-Have:

Dr. Lisa is a big fan of having a public library card to get books and DVDs 

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening this summer. Join her by registering HERE.

Join Dr. Lisa’s new Meetup group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Dr. Lisa’s Wild Collective in Fall 2022: 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.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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

Episode 129: What You Need to Know About Hair Loss in Women

In this re-release episode from January 2021, Dr. Lisa and Dr. Toni discuss: the different types of hair loss, causes, lab tests to consider and solutions that can work for women in perimenopause who are experiencing hair loss. It’s important to recognize that some hair loss is normal but unfortunately, abnormal hair loss is common. Up to 50% of women will experience significant amounts of hair loss in their lifetime.

What is Normal?

  • Loss of 50-100 hairs on average per day
  • No change in hairline/scalp you can see; pony tail still same size
  • 3-4 months postpartum: 
    • you don’t lose hair during pregnancy; make up for it at this time
    • normalizes at around 6-12 months postpartum

The Stages for Hair Follicles:

  1. Anagen – active growth phase lasting 2-7 years
  2. Catagen – brief transitional phase where fibre stops growing
  3. Telogen – rest phase lasting 3 months where old hair pushed up to skin surface then shed

What is Abnormal?

  • Losing more than 100 hairs per day when not postpartum
  • Change in your hairline with more scalp visible
  • Telogen effluvium: temporary hair loss after stress, shock or traumatic event

Type of Hair Loss:

  1. Genetic – progressive gradual reduction in your hair volume, can make your hair follicles more susceptible to reactive hair loss
  2. Reactive – also known as telogen effluvium, temporary hair loss

Causes of Hair Loss:

  • Nutrient deficiencies: low iron, vitamin b12, protein intake
  • Low thyroid function: Hypothyroidism or Hashimoto’s autoimmune thyroiditis
    • Your thyroid gland helps to regulate your body’s metabolism by controlling the production of proteins and your tissue use of oxygen. Any thyroid imbalance can therefore affect your hair follicles. 
    • If hypothyroidism is left untreated it may result in anemia or iron deficiency
  • Stress, shock or traumatic event
    • Can negatively impact your estrogen levels which can impact hair loss
    • Raises your androgen levels, disrupts your scalp health causing dandruff, negative impact on your digestion
    • Can negatively impact your thyroid function
  • Leaky gut, celiac disease and eating gluten – see Episode 8 for more info on gut health
  • Damaging hair dye or other hair care products that weigh your hair down
  • Traction alopecia: caused pulling hair back tightly (eg. ponytail, bun or braids) and weakening hair follicles
  • Hormone changes and imbalance
    • Perimenopause with lower estrogen
    • PCOS with high androgens and insulin resistance
  • Caloric restriction:
    • Excessive fasting
    • Cleanses with low protein intake
    • Eating disorders
    • No or low carb intake

Laboratory Testing You Can Consider To Determine The Cause of Your Hair Loss:

  • Nutrient testing
    • Iron panel – hemoglobin, ferritin, iron and transferrin saturation levels
    • Vitamin B12
  • Celiac screen
  • Food sensitivity testing
  • Thyroid panel (TSH, free T4 and T3 plus thyroid antibodies) – see Episode 42 for more info
  • Autoimmune testing
  • Hormone testing
    • adrenal/cortisol
    • hormone panel with estrogens and androgens
  • Blood sugar testing
    • Insulin and glucose levels when fasting
    • Hemoglobin A1C
    • Glucometer or continuous blood sugar testing at home

What you can do about it?

  • Biotin:  does it really work? 
    • Found in eggs, fish, meat, seeds, nuts, sweet potatoes, broccoli and cauliflower
    • Can impact accuracy on certain lab testing like thyroid hormone tests 
    • Too much can worsen cystic acne and affect your absorption of vitamin B5, which is needed for skin health
  • Your hair is made of protein, so adequate intake of protein rich foods is essential 
    • Palm sized portion with lunch and supper
    • Aim for a total intake of 1 gram per kilogram of body weight daily
  • Complex carbohydrates provide your hair with the energy it needs to grow
    • Carrots, sweet potatoes, squash, greens
  • Other minerals and vitamins: iron, copper, zinc, selenium, vitamin C, B12, D3, essential amino acids l-lysine and l-methionine 
  • Supporting scalp circulation 
    • Head/scalp massage
    • Exercise, yoga, headstands
  • Essential oils applied topically to scalp
    • Thyme, rosemary, lavender, cedarwood in carrier oil of jojoba and grapeseed has been shown to support hair growth in people with alopecia areata
  • Hair oils can make your hair stronger and protect hair follicles and strands to prevent breakage
    • Ayurvedic oils and herbs like amla, ashwagandha, brahmi and dashmool can be applied to dry hair for a pre-wash treatment
  • Work with naturopathic doctor or other medical professional to support hormone and blood sugar balance, improve digestion and leaky gut
  • Reduce stress: sleep, say no, rest, get help…

After you start a treatment plan, the more you can be calm and patient, the better. Due to the nature of your hair growth cycle, it takes at least 6 weeks to see an improvement. Do your best and give your body some time to regain balance.

Today’s Mama Must Have:

Dr. Toni has been using her bullet journal to get thoughts and to-do lists out of her head so she isn’t thinking about them in the middle of the night! See Episode 11 for more info.

Dr. Lisa loves Cheeks Ahoy unpaper napkins and reusable paper towels to reduce her use of single use products to clean up spills. 

Upcoming Events:

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening this summer. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Meetup group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Get on the waitlist for Dr. Lisa’s Wild Collective Fall 2022 enrollment: wildcollectivetoronto.com

Thanks 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.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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

Episode 128: Using Astrology to Align With Your Soul’s Calling with Spiritual Mentor Renata Taravski

In this episode, Dr. Lisa speaks with Dr. Renata about how you can get into alignment with your life. Whether you are a Virgo or an Aquarius, we break down how your limiting beliefs, where and when you were born and other factors can impact how you can live out your soul’s purpose. 

Renata’s a straight-talking astrologer, spiritual mentor, reiki master and naturopathic doctor who cuts through the “spiritual fluff,” to deliver the sassy cosmic wisdom you didn’t even know you were searching for. But what makes Renata a true master of her craft, is her commitment to helping empaths, spiritual entrepreneurs, healers and seekers confidently service the world the way they were born to do. So if you love a no-BS approach, with a lil’ woo-woo from someone who’s already walked the path, to tell you exactly what you need to do to make that happen, she’s your girl!

In this episode, we cover:

  • The ways your body can tell you that you are not in alignment
  • How you can get into alignment with your soul’s calling
  • What astrological patterns and factors influence your strengths and how you can live out your purpose

If you liked this episode???

You can connect with Renata at https://www.renatataravski.com/ and on Instagram @alignwithrenata

Today’s Mama Must Have:

Dr. Lisa is a big fan of some fun family activities, like the board game Sorry, a mini basketball net and soccer net for the backyard.

Renata loves Smart Sweets snacks and playing with bubbles in the summertime.

What’s Else is Happening:

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening this summer. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Meetup group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Get on the waitlist for Dr. Lisa’s Wild Collective Fall 2022 enrollment: wildcollectivetoronto.com

Thanks 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.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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

Episode 127: Anxiety in Perimenopause: How Hormones, Blood Sugar Imbalances and Inflammation Are Impacting Your Mood

In this re-release of a 2021 episode, Dr. Lisa and Dr. Toni discuss the increased levels of anxiety moms in perimenopause are currently experiencing over the pandemic and what you might be doing to make it worse. There are many effective approaches to naturally deal with your anxiety so you don’t have to suffer. 

Did you know?

A research study that followed 3000 Canadian moms over 12 years showed that symptoms of anxiety and depression almost doubled between May and July of 2020 compared to levels between 2017 and 2019. 

Another study on the impacts of COVID-19 on Canadians reported that 24% of people rated their mental health as fair or poor compared to 8% in 2018. 88% of participants experienced at least 1 symptom of anxiety in the 2 weeks prior, with 71% feeling nervous, anxious or on edge, 69% becoming easily annoyed or irritable and 64% having trouble relaxing.

What is anxiety?

Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior.

Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. 

If you have 3 or more anxiety symptoms for a period of 6 consecutive months on an almost daily basis, you might be diagnosed with Generalized Anxiety Disorder. Consult with a licensed therapist for support and confirmation of diagnosis.

What are symptoms of anxiety?

Psychological or mental and emotional symptoms you might be experiencing can include:

    • Fear

    • Irritability

    • Restlessness, inability to relax

    • Difficulty concentrating

    • Decreased libido

    • Decreased emotionality

Somatic or physical symptoms you might be experiencing can include:

    • Arrhythmia or heart beat irregularities, increased heart rate or palpitations

    • Increased shallow or difficulty breathing

    • Nausea

    • Diarrhea, reflux or IBS

    • Sweating

    • Tremor

    • Increased urination

    • Increased appetite

    • Dizziness or vertigo

    • Increased sensitivity to pain 

    • Headaches 

    • Worsening of skin conditions like eczema, hives, psoriasis

Postpartum anxiety can happen to you even a year after you have given birth. 

Symptoms of postpartum anxiety can include the above symptoms, as well as:

  • Feelings of worry or dread
  • Racing thoughts
  • Problems sleeping
  • Hot flashes

What are possible causes of anxiety?

  • Hormonal change and fluctuations in perimenopause
    • Your brain’s response to hormonal changes can impact if you experience anxiety
    • Women with a history of mental illness, including postpartum depression and anxiety, are more at risk, as well as women whose moods are sensitive to hormone changes and have experienced PMS and PMDD
    • About 18% of women in early perimenopause and 38% of women in late perimenopause experience symptoms of anxiety and depression
  • Life or situational stressors
    • Changes in work, home, family
  • Individual genetics
    • Your genes can impact your neurotransmitter balance eg. COMT
  • Drug-induced anxiety
    • Alcohol, cocaine, caffeine, cannabis (see Episode 80 for more info on cannabis)
    • Amphetamines
    • Corticosteroids
    • Anticholinergics including some antidepressants
    • Hallucinogenics
  • Thyroid conditions (see Episode 42 for more info on thyroid)
    • Hyperthyroidism and Hashimoto’s thyroiditis 
  • Hypoglycemia
    • Low blood sugar can increase stress hormone cortisol
  • Lung conditions like COPD
  • Heart failure or arrhythmia
  • Brain inflammation or encephalitis, eg. traumatic brain injury, concussion
  • Nutrient deficiencies
    • Vitamin B12
    • Magnesium
    • Iron
  • Trauma, chronic stress and Post Traumatic Stress (PTS)

What are the conventional medical options for dealing with anxiety?

Prescription medications used to treat anxiety include:

  • Benzodiazepines like clonazepam, lorazepam, diazepam
    • High risk of developing side effects, dependence and tolerance
    • Nutrient depletions can include melatonin and glutathione
  • SSRI and SNRI antidepressants
    • High risk of side effects including impact on libido
    • Potential of worsening of symptoms in first 2-3 weeks
    • Nutrient depletions can include sodium, folic acid

What laboratory testing can be helpful for determining the root cause or factors of your anxiety?

Blood work – Iron panel, thyroid panel, vitamin B12 and D

Urine organic acids and hormone testing eg. DUTCH

Beck anxiety questionnaire

What are some natural approaches to address your anxiety?

  • Reduce alcohol, caffeine, sugar
  • Learn your situational triggers eg. running late
    • Avoid the avoidable
    • Prepare for the unavoidable
  • Practice RAIN – work of Tara Brach
    • Recognize – name the feeling
    • Allow – lean into the feeling, let it be, breathe
    • Investigate – physical feeling, self-talk/beliefs, what do you most need right now
    • Nurture – talk to yourself like friend, direct self-compassion
  • Interrupting anxiety or changing your state
    • Breathing exercises or humming to activate the vagus nerve
      • Diaphragmatic breathing with long inhalation and longer exhalation, research study showed lowers stress hormone cortisol practiced twice a day over 8 weeks
    • Splashing or drinking cold water
    • Ground yourself in the present by checking into your physical body, using your sense including smell and sound
    • Journalling
  • Prioritize sleep – see Episode 73 for more info
  • Exercise and moving your body
    • Bonus if you go outside for fresh air and sunshine!
  • Practice mindfulness and meditation eg. loving kindness practice
  • Avoid multi-tasking to prevent:
    • Increased heart rate
    • Feeling wired
    • Reduction in cognitive function and emotional control
    • IQ dropping by up to 15 points
  • Balance blood sugar and reduce pro-inflammatory foods – see Episode 45 for more info
  • Prevent anxiety-like hypoglycemic symptoms
  • Reduce inflammation fuelling anxiety

Supplements to consider:

  • Lavender, lemon balm, kava, tulsi, chamomile, passionflower
  • Adaptogenic herbs like ashwagandha, rhodiola, eleuthro, reishi
  • L-theanine, Lactium, taurine, 5-HTP, glycine, inositol, phosphatidylserine 
  • B complex
  • Omega 3 fatty acids
  • Magnesium 
  • Vitex for hormone regulation

Prescription medications to consider:

  • Bio-identical progesterone
  • CBD (also available without prescription in specific retail stores in Canada)

Other resources available:

  • Cognitive Behavioural Therapy (CBT)
  • Tapping or Emotional Freedom Technique (EFT)
  • Wellness Together Canada online portal

Today’s Mama Must Have: 

Dr. Lisa loves using her morning routine to set the tone for her day, including meditation, humming and chanting exercises

Dr. Toni highly recommends carving out some solo time for personal development and is currently enjoying the Living Passionately online seminar through Landmark Worldwide. It has made a huge impact on her mental health and helped to reduce the stress of the “should”s.

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening this summer. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective in Fall 2022: 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.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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

Episode 126: Why Less is More When it Comes to Exercise (and How to Have Fun Doing it!) with Julia Hickman

In this episode, Dr. Lisa discusses with fitness and lifestyle coach Julia Hickman how crucial it is for women to carve out time for self-care and exercise, but probably not as long as you think. Instead of an all or nothing approach or pushing yourself harder, the key is to do it smarter. Learn how to stick to a movement routine when life gets busy or while on vacation, so you don’t suffer from exhaustion and burnout. 

Julia Hickman is an entrepreneur, wife and mother of 2 living in NJ. She left her corporate career in data analytics to become a stay at home parent to her first child and soon realized this was the ideal time to bring to reality her desire to be an entrepreneur. She started blogging and then became an online fitness and lifestyle coach helping entrepreneurial and professional women make time for fitness and self-care. After a short break undergoing stressful IVF treatments to have her second child, she decided to create a new business helping entrepreneurs focus on their brilliance by becoming their strategic partner in helping them elegantly launch and manage profitable podcasts that lead to high-ticket programs. She is the host of the Fit Femmes Movement podcast. 

In this episode, we cover:

  • Why you don’t have to workout 1 hour, 5 days per week
  • Why cardio is not the most efficient solution if you want to reduce body fat
  • Julia’s favourite full-body and core exercises
  • How to stick to an exercise routine, even when life gets busy
  • How to incorporate enjoyable movement while on vacation 
  • The benefits of starting your own podcast if you are an entrepreneur or have something to sell
  • How exercise is an act of self-love

Today’s Mama Must-Have:

Dr. Lisa is a big fan of Midday squares (Peanut Butta flavour) as a lower sugar, higher protein snack.

Julia recommends using Mini Bands as an alternative to using weights to mix up your exercise routine.

You can connect with Julia on Instagram.

Check out Dr. Toni’s next HypnoBirthing 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 and Wild Women Adventures: get on the waitlist: wildcollectivetoronto.com

Thanks 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.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided 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.