Episode 150: Our Top Take-Aways from Previous Episodes to Navigate Perimenopause with More Ease

In today’s episode, Dr. Lisa and Dr. Toni are celebrating the 150th episode of the Perimenopausal Mamas Podcast and review their top lessons from the past 149 episodes to navigate perimenopause with more ease.

  1. Unpredictable changes in perimenopause is the only thing that is predictable!
    • symptoms can change from month to month
    • symptoms can vary and are based on your hormone fluctuations
      1. irregular cycles and heavy bleeding
      2. PMS, mood swings, depression and anxiety
      3. hot flashes and night sweats
      4. joint pain and body aches
      5. skin and hair changes
      6. weight and metabolism changes
      7. fatigue and brain fog
    • hormones are impacted by stress, sleep and how much fun you have (or miss)
      1. See more info about stress and cortisol: Episode 24
      2. See more info about thyroid hormones: Episode 42
      3. See more info about sleep: Episode 73

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. 

Does every woman experience the transition from perimenopause to menopause the same way?


You can have one of 4 different patterns of estrogen and 3 different patterns of FSH levels, as well as different combinations of other symptoms at different stages of perimenopause. 

  1. Acceptance and love for yourself is more important than forcing or pushing yourself
  • Treat yourself like a friend instead of shoulding on yourself
  • Don’t have to fight yourself or cycles and expect perfection
  • Don’t have to restrict to see change – focus adding things in, not removing, to nourish yourself: joyful movement, foods you love, adding in sleep and connection
  • Practice acceptance of what is and what isn’t
  • RAIN meditation by Tara Brach – https://www.tarabrach.com/
  1. Perimenopause can be a positive time for reawakening and reconnecting with yourself
    • Focus on your needs, priorities and boundaries
    • Recognize the different phases you can experience with cyclical living and the 4 different Relationship Seasons™ – see Episode 82
      1. Coping
      2. Coasting
      3. Connected
      4. Confident
  2. Practicing being mindful and conscious
    • Scheduling time to relax
    • Recognize that you can change your emotional state
      1. See Episode 112
    • Prevent stress with organization like bullet journal
      1. See Episode 11

Today’s Mama Must-Have:

  • Dr. Lisa loves being part of mom’s groups like Mom Halo and Mamas and Co (and running Wild Collective) to connect with other like-minded women
  • Dr. Toni is a big fan of 5 minutes of anger work as healthy outlet for expressing anger instead of avoiding, stuffing it or unleashing it on loved ones – using the couch as a punching bag

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. 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!

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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 17: Keeping Your Relationship Strong – In Conversation with Allison Villa

In today’s episode, Dr. Lisa talks with Registered Psychotherapist and relationship expert Allison Villa about strengthening our relationships even as we’re raising kids during stressful times. They discuss: simple strategies on how to connect with and communicate effectively with your partner; why self-care is so important and how to fit it in daily; how to prepare for meltdowns; a simple challenge to shift your focus to more positivity; and how to fit in dates and romance even when you are exhausted and pressed for time.

In addition to being a mom of 2 young daughters, Allison is also the founder of House and Hook, an online platform specializing in keeping couples thriving throughout parenthood.

In today’s episode, we cover:

  • Finding time to check-in with your partner for preventive relationship care instead of being 2 ships passing in the night 
  • The benefit of connecting and checking in with your partner first before going through the logistics of everyone’s schedules or expressing and asking for what you need
  • If you and your partner are both working at home with kids, consider time blocking your day to support each other, work as a team and focus on one thing at a time successfully instead of feeling unsuccessful and guilty trying to work and parent at the same time
  • Choosing what you want this time to look and feel like 
  • Recognizing that there will be moments of challenge, difficulty and feeling depleted – stress impacts how well you can regulate your emotions
  • How to have a pre-meltdown conversation with your partner to discuss strategies to support each other when the meltdowns happen (and they will!)
  • That your body and brain is not designed to consume information constantly
  • The idea of challenging yourself and your partner to take a 24 hour break from consuming news
  • How whatever already exists in your relationships will be magnified right now
  • Being playful and making a game out of the frustrating or mundane things that can be draining every day
  • How self care is the foundation of every health relationship and how to re-define self care when you don’t have a lot of time on your own
  • Getting in self-care, as an intentional act of restoring yourself – it doesn’t happen by accident!
  • Scheduling day dates with your partner

Check out some free resources from Allison:

Self-care tool kit

Masterclass on How To Stay Connected During Times of Stress

Get in touch with Allison on Instagram @houseandhook and her websites: House and Hook and allisonvilla.com

Today’s Mama Must Have:

Dr. Lisa and Allison both love Joy McCarthy’s Joyous Health website for all of the healthier versions of foods like cookies and banana bread that you can make with your little ones. Find it here: https://www.joyoushealth.com/

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!