Episode 208: How to Nourish Yourself Over the Holidays to Prevent Burnout

In this newly released episode, Dr. Lisa shares simple strategies to nourish your body, mind, soul and relationships over the holidays. She shares her mantra, “a good enough Christmas” and how this has been a game-changer for her mental state and enjoyment over the holiday season. Are you make intentional choices about how you spend your time and nourish your body? Or do you automatically default to unhealthy habits, behaviours and expectations that can lead to burnout? Listen in for some practical tips and strategies to reclaim your enjoyment of the holidays and to not start 2024 feeling depleted and resentful.

Today’s Mama Must-Have:

Dr. Lisa loves her new computer. She had her old one for 10 years and didn’t realize how much it was slowing her down. Sometimes you just have to update your technology.

What’s Happening?

Join Dr. Toni online to learn more about self-hypnosis to support your health and hormones in 2024. Click Here and use the code MAMA2024 for a special deal. 

Thanks for listening!

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 197: How to Set and Enforce Boundaries to Prevent Burnout with Dr. Liz Bolen, ND

In this episode re-release, Dr. Toni discusses how setting and enforcing boundaries is essential to prevent burnout with Dr. Liz Bolen. If you are exhausted and find yourself automatically saying yes when you mean no, it’s time to look at your boundaries. Too many of us put the needs and feelings of others ahead of our own. It’s time to reclaim your space and energy, instead of hoping and wishing that someone will do it for you.

Dr. Liz Bolen is a naturopathic doctor and the founder of the Bolen Health Institute. Liz is a wonderful guide on the journey of bridging science, medicine and magic in the field of Quantum Healing. Feeling trapped and a black sheep all her life, Dr. Liz fostered her inner resilience by pushing herself to find freedom that allows her to thrive. The poster child for perfectionist and overachiever, Dr. Liz has adopted imperfect action and finds triumph through wielding the magic of being high functioning. She is a truly authentic soul that sees everyone’s inner magnificence and listens nonjudgmentally while holding a sacred space for transformation. She has the ability to call people out for their BS as she compassionately guides people forward, despite themselves, to guarantee their success. 

In today’s episode, we cover:

  • The difference between putting a wall up and setting healthy boundaries
  • Why listening to yourself is the foundation for having healthy boundaries
  • The magic formula for setting and enforcing boundaries
  • How no is a complete sentence
  • Why you are responsible for being clear with conditions and consequences in order to create safety and respect around your boundaries
  • How feeling anger and experiencing drama and chaos relates to your boundaries
  • Why 99% of boundary breaks are about you
  • The importance of re-programming yourself out of being a good girl
  • How practice is key for setting your boundaries 
  • See Episode 143 on your personal needs

Connect with Dr. Liz for a Zoom tea at https://bolenhealthinstitute.com/

Today’s Mama Must-Have:

Dr. Liz recommends locking out time for yourself at least one day a week

Dr. Toni is a big fan of overnight chia pudding jars for a quick healthy breakfast at home or to go

What’s Else is Happening?

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

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

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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

Episode 183: How to Optimize Your Vacation or Short Staycation to Fully Recharge and Avoid Burnout

In this episode re-release from August 2022, Dr. Lisa walks through the benefits of using a vacation departure plan and vacation optimizer plan. Do you ever feel like you need a vacation after coming home from vacation? Being intentional around your holidays can make your time away more enjoyable, plus you get to avoid the stress and burnout that can happen before and after vacation time! You need and deserve time off, so listen in to make it work for you to fill your cup and feel re-energized.

In today’s episode, we cover:

  • What is included in a vacation departure plan
    • Wrapping up work tasks
      • Do it, defer it or delegate it
    • Automated vacation responder for email
    • Tech detox plan
  • What is included in a vacation optimizer plan – the fun part!
    • 3 words to describe your ideal vacation
    • Rest vs. activity
    • Relationships
    • Where to eat
    • Nurturing your mind and heart
  • Find the 5-4-3-2-1 mindfulness meditation with Amy Fowler at Episode 96
  • Find Michael Hyatt’s Vacation Optimizer at: https://landing.michaelhyatt.com/vacation-optimizer 

Today’s Mama Must-Have:

Dr. Lisa loves her Kitchen Aid food processor for making coleslaw, salad dressings with ginger, smoothies, energy balls, coconut milk ice cream and one-bowl crepes. 

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 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!

Thanks for listening!

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 172: How to Set and Enforce Boundaries to Prevent Burnout with Dr. Liz Bolen, ND

In this episode, Dr. Toni discusses how setting and enforcing boundaries is essential to prevent burnout with Dr. Liz Bolen. If you are exhausted and find yourself automatically saying yes when you mean no, it’s time to look at your boundaries. Too many of us put the needs and feelings of others ahead of our own. It’s time to reclaim your space and energy, instead of hoping and wishing that someone will do it for you.

Dr. Liz Bolen is a naturopathic doctor and the founder of the Bolen Health Institute. Liz is a wonderful guide on the journey of bridging science, medicine and magic in the field of Quantum Healing. Feeling trapped and a black sheep all her life, Dr. Liz fostered her inner resilience by pushing herself to find freedom that allows her to thrive. The poster child for perfectionist and overachiever, Dr. Liz has adopted imperfect action and finds triumph through wielding the magic of being high functioning. She is a truly authentic soul that sees everyone’s inner magnificence and listens nonjudgmentally while holding a sacred space for transformation. She has the ability to call people out for their BS as she compassionately guides people forward, despite themselves, to guarantee their success. 

In today’s episode, we cover:

  • The difference between putting a wall up and setting healthy boundaries
  • Why listening to yourself is the foundation for having healthy boundaries
  • The magic formula for setting and enforcing boundaries
  • How no is a complete sentence
  • Why you are responsible for being clear with conditions and consequences in order to create safety and respect around your boundaries
  • How feeling anger and experiencing drama and chaos relates to your boundaries
  • Why 99% of boundary breaks are about you
  • The importance of re-programming yourself out of being a good girl
  • How practice is key for setting your boundaries 
  • See Episode 143 on your personal needs

Connect with Dr. Liz for a Zoom tea at https://bolenhealthinstitute.com/

Today’s Mama Must-Have:

Dr. Liz recommends locking out time for yourself at least one day a week

Dr. Toni is a big fan of overnight chia pudding jars for a quick healthy breakfast at home or to go

What’s Else is Happening?

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

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

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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

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

In this episode, Dr. Lisa talks with holistic nutritionist Cristina Tahoces about burnout and perimenopause. Women in perimenopause are more likely to experience professional and personal burnout, especially when experiencing hormone fluctuations and symptoms like fatigue, brain fog and sleep deprivation.

Dr. Lisa previously talked with Cristina about love led nourishment in Episode 92

Cristina Tahoces is a holistic nutritionist and owner of Thrive Nutrition Practice, a global online wellness business focused on building physical and mental health resilience to stress through a nutritional approach she calls “love-led nourishment”. A former corporate banker, Cristina turned to nutrition to help herself heal from chronic allergies & adrenal fatigue. Over the years, she has helped clients with high stress profiles improve sleep, immunity & energy levels, relieve irritable bowel symptoms and reverse high blood pressure – all through her in-depth knowledge about how to use food therapeutically.  In 2017, she shared her nutritional strategy “Sleep Love Poop” on the TEDx stage as part of the TED Women’s Global Conference. She uses the themes of Sleep Love Poop to help her clients both in private consultation and through her group programs, which she runs several times a year.

In today’s episode, we cover:

  • How burnout is possible even when you love your job
  • Why you need to listen to the signals your body is giving you, especially when you eat
  • The similarities between symptoms of perimenopause and symptoms of burnout
  • Why the likelihood of experiencing burnout increases when you are in perimenopause
  • Important strategies you can use to prevent burnout
  • Why it’s important for you to get blood work done through a medical or naturopathic doctor
  • The importance of pooping every day and “clear pee, clear mind”

Today’s Mama Must-Have:

Dr. Lisa is a big fan of the Insight timer app for meditation and for break in the day.

Cristina loves her Air Pods to listen to her music, podcasts, audiobooks while making dinner.

What’s Else is Happening?

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

Sign up for Dr. Lisa’s free webinar: “How to Thrive in Perimenopause and Beyond” (on Mar 29th or Apr 3rd) here

.

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

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

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