In this episode, Dr. Toni welcomes back Dr. Kate Hadfield to discuss everything you need to know about your cervix, an often overlooked and unknown part of your body. Did you know that you have a huge amount of influence over the health of your cervix and how your body deals with HPV and cervical dysplasia? If you dread getting Pap smears and ever wondered if we still need to subject ourselves to invasive and traumatic Paps anyway, you need to listen to this episode.
Dr. Toni and Dr. Kate discussed pelvic health for women and Holistic Pelvic CareTM in Episode 36
As a naturopathic doctor, birth doula and lactation educator, Dr. Kate is passionate about helping women connect to their creative center and their natural body rhythms. She trained with physical therapist Tami Kent to be able to provide Holistic Pelvic CareTM, which is a gentle internal bodywork treatment with a mind-body approach. She now offers empowered Pap smears and escharotic treatment for cervical dysplasia.
In today’s episode, we cover:
What and where is your cervix
What an empowered Pap looks like
How to check your cervix yourself
If Pap smears are still necessary and if you can do it yourself
How HPV is linked with cervical dysplasia and abnormal Paps
For more info on vaccine optimization, see Episode 58 with Dr. Taylor Bean
The different grades of cervical dysplasia
How your immune health is related to persistent HPV infection and cervical dysplasia
Your cervix has its own immune cells!
Nutrients that are important for immune function and addressing cervical dysplasia
Vitamin A
Vitamin E
Vitamin C
Vitamin D
Zinc
Mushroom combinations such as reishi, shitake, chaga, etc.
How topical escharotic treatment works to naturally address cervical dysplasia, compared to colposcopy, LEEP and laser treatment
Connect with Dr. Kate on Instagram @yourpelvicnd and at https://www.yourpelvicnd.com/
Today’s Mama Must Have:
Dr. Kate is a big fan of reformer pilates for building strength.
Dr. Toni loves tracking her sleep, stress and overall health with the Oura ring.
Dr. Toni’s next HypnoBirthing class series starting in April – for more info on a free online masterclass to reduce fear and anxiety around birth, go to https://www.hypnobirthingcalgary.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. 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.
In today’s episode, Dr. Lisa is discussing keto diet and metabolic flexibility with best-selling author and Naturopathic Doctor Bonnie Nedrow. As you age and have hormone fluctuations, it can be challenging to dial in the right amount of carbs while still supporting ideal fat-burning and metabolism. Listen in to learn how you can achieve stable energy without eating frequently, reduce your dependence on carbs and train your body to burn fat in perimenopause and menopause.
Dr. Bonnie Nedrow lives in the redwoods of northern California, her home base for naturopathic tele-medicine, her membership platform and on-line courses. She is passionate about the effects of environmental chemicals on health, the core subject of lectures she has presented nationally and internationally to the public and her peers. Dr. Nedrow is President of the National Association of Environmental Medicine and the co-author of three books, Metabolic Flexibility: How to Heal Your Metabolism with a Ketogenic Diet, The Cleanse Companion Cookbook and The Seasonal Cleanse Workbook. For more about her work, visit DrBonnieNedrow.com.
In this episode, we cover:
How metabolic flexibility helps you to easily shift from using carbohydrates for fuel to burning fat for fuel
The importance of intelligently experimenting with your macronutrient balance, caloric intake and eating patterns for your metabolism and enjoyment of life
How to listen to your body so you can gravitate towards the best healing foods for you
The importance of getting a physical exam and blood work to prepare your body for a ketogenic diet
How other factors like your levels of exercise, alcohol intake, sleep, gut microbiome and your sleep have an impact on fat metabolism
The importance of testing levels of ketones through blood to get an accurate picture of what your keto diet looks like – without tracking, you don’t know
How getting off the blood sugar roller coaster with a higher fat diet takes the stress off your adrenal glands so your hormones can be supported during the menopausal transition
The benefits of being fat adapted in perimenopause and menopause, including fat metabolism, weight loss, higher energy, improved sleep and mood
When to think about intermittent fasting during your menstrual cycle
How staying on a keto diet too long is harmful for your metabolism
The pros and cons of using exogenous ketones or keto snacks when you are using a keto diet to get fat adapted
What to eat for breakfast to support your fat metabolism
How being keto adapted is important if you are intermittent fasting so you don’t lose your muscle mass
The importance of liver detoxification for fat metabolism
You can purchase Dr. Bonnie’s Metabolic Flexibility book here
Dr. Bonnie is a big fan of nurturing bidirectional respect with her kids
Dr. Lisa loves her Month of Love activity of cutting out hearts to write something she loves about another family member and posting it on their door.
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. You can also support us by visiting our Patreon page.
Please tell your perimenopausal mama friends about us, too!
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.
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
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.
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
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!
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.
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