Episode 216: So You Are In Perimenopause…Now What?

In this episode, Dr. Lisa and Dr. Toni discuss the first steps you can take once you realize that you are in perimenopause. From recognizing the symptoms to lab testing you can consider getting, we review your options, as well as outline a couple of case studies of perimenopausal women who improved how they felt with a naturopathic approach.

In today’s episode, we cover:

  • How you can recognize the possible symptoms you might experience in perimenopause
  • How your hormones can be fluctuating during perimenopause
  • What lab tests you can discuss with your medical and naturopathic doctor
  • The importance of doing a life inventory and enhancing your environment
  • How your nutrition can impact how you feel in perimenopause
  • 2 case studies of perimenopausal women
  • Past episodes and resources to check out:

Today’s Mama Must Have:

Dr. Lisa is a big fan of Bee keeper’s natural Propolis throat spray, as well as tea with turmeric, ginger and ground black cumin seeds

Dr. Toni loves making chia seed pudding for a quick and easy filling breakfast along with her protein hot chocolate

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 204: Why You Need Vitamin D for Your Mood

In this re-released episode, Dr. Lisa and Dr. Toni are discussing everything you need to know about vitamin D. Vitamin D isn’t just needed for bone health and immune system – could low vitamin D be the cause of your aches, pains, low energy and mood?

Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada, over half of the population are vitamin D deficient (below 75 nmol/L). 

Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food. 

What increases your risk of experiencing vitamin D deficiency?

  • Dark skin
  • Obesity
  • Older age
  • Malabsorption
  • Inflammatory Bowel Disease (due to malabsorption and inflammation)
  • Sunlight overprotection and/or deprivation
  • Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)

Why should you care about vitamin D?

Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.

Vitamin D is known as a pro-hormone synthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.

Why do you need vitamin D in your body?

  • Reduces cellular growth
  • Improves cell differentiation
  • Regulates and controls genes
  • Reduces inflammation, risk of cancer, autoimmunity
  • Reduces muscle aches/pain, fibromyalgia
  • Improves mood (and energy)
  • Enhances bone health

“The most common manifestations of vitamin D deficiency in adults is:

Depression

Infection

Chronic Pain”

  • Alex Vasquez (vitamin D monograph available at academia.edu)

Low vitamin D status or deficiency can manifest as:

  • Bone and muscle pain 
  • Fatigue
  • Depression
  • Infections/dysbiosis
  • Frequent falls and cognitive impairment
  • Statin intolerance and myalgia
  • Preterm birth 

How does vitamin D support your vagina?

Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.

You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces. 

Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.

Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation. 

Synergistic nutrients for vitamin D include:

  • Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources
  • Vitamin K2 supports getting calcium into bones and teeth

Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.

Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese

Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic. 

Some examples of research using cod liver oil as a source of vitamin D:

  • study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects
  • studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%

How do you know if you’re getting enough vitamin D?

Get your blood tested!

Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:

Example:

Deficiency: <20 ng/ml (50 nmol/L) 

Insufficiency: 20-40 ng/ml (50-100 nmol/L)

Proposed optimal: 40-65 ng/ml (100-160 nmol/L)

Excess: >80 ng/ml (200 nmol/L)

Proposed updated ranges:

Depletion: <20 ng/ml (50 nmol/L) 

Insufficiency: <32 ng/ml (80 nmol/L) 

Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)

Sufficiency: 40-50 ng/ml (100-125 nmol/L) 

Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico

Supraphysiologic: >100 ng/ml (250 nmol/L)

Potentially toxic: >150 ng/ml (325 nmol/L)

Pharmacologic dosing: 200-300 ng/ml (500-750 nmol/L)

Today’s Mama Must Have:

Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh. 

Dr. Toni loves her emulsified vitamin D drops by NFH plus vitamin D/K for the whole family.

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 203: The Mind Body Connection to Hormones and Health

In this episode, Dr. Lisa and Dr. Toni discuss an often overlooked piece-to-the-puzzle when it comes to your health: how your mind can influences everything from digestion to your hormones. Did you know that your subconscious thoughts are what drive your habits, beliefs and reactions? And that the values you have AND the decisions you make are influenced by the beliefs and patterns that you have taken on from your parents/family, friends, culture and society?

Our thoughts change our physiology, influencing everything from digestion and mood, to energy and hormones.

Listen in to discover:

  • How to start to uncover the thoughts and beliefs in your subconscious mind
  • If attachment or authenticity is running the show in your life
  • A short visualization you can do to recognize a fear and then release it

Check out Episode 24: Tired and Wired: What You Need to Know About Stress, Cortisol And Your Adrenal Glands

Today’s Mama Must Have:

Dr. Lisa is a big fan of her verilux light box

Dr. Toni loves adding local honey to her tea

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 202: Healthy Skin in Your 40s and Beyond, With Joy McCarthy

In today’s episode, Dr. Lisa welcomes back holistic nutritionist Joy McCarthy to talk about skin care as your hormones fluctuate through perimenopause. They discuss what foods and drinks are important for healthy skin whether you are dealing with acne, dry skin, puffy skin or rosacea, as well as what to avoid for healthy skin aging.


Joy McCarthy is the Founder of Joyous Health, an award-winning Certified Holistic Nutritionist and best-selling author of The Joyous Cookbook, Joyous Detox and Joyous Health. She is also the Co-founder of Hello Joyous, an organic + plant-based beauty brand with a rock-solid mission: to help people find more joy in the everyday. Joy also hosts the Joyous Health Podcast, where Dr. Lisa has been a guest 3 times talking about adrenal health, thyroid health and osteoporosis.

A trusted nutrition expert, Joy has been featured on Marilyn Denis, The Social, CNN and CBC. Joy is a regular natural health expert on the popular daytime television show Cityline. Joy lives in Toronto with her husband Walker and their daughter Vienna. You can find her on Instagram, Pinterest, Facebook and Tik Tok.

Check out previous episodes:
Episode 78: Natural and Effective Approaches for Rosacea with Joy McCarthy
Episode 33: Detox for Hormone Balance with Joy McCarthy, Nutritionist and Author

In today’s episode, we cover:
The best food and drinks for your skin health
The food and drink you need to avoid to reduce skin inflammation and support healthy aging of your skin
Why sunscreen is your best defense for wrinkles
The importance of changing your skin care routine as you age
The importance of your skin microbiome and the impact of your skin care products
How sleep, exercise and stress management is important for preventing premature skin aging
What Joy thinks of Botox and other injections

You can find Joy at @joyoushealth on Instagram, Twitter, Pinterest and on Facebook.

Shop Hello Joyous HERE and get 10% off when you use the code: LISAWEEKS10

Today’s Mama Must Have:

Dr. Lisa is a big fan of Nellie’s laundry stick AND Hello Joyous’s Eye Elixir and Hella hydrating Serum, Fresh Face Daily cleanser. You get get a 10% discount on Hello Joyous products HERE by using the code: LISAWEEKS10

Joy loves a good book and her new e-reader to relax before bed.

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

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.

In today’s episode, Dr. Lisa welcomes back holistic nutritionist Joy McCarthy to talk about skin care as your hormones fluctuate through perimenopause. They discuss what foods and drinks are important for healthy skin whether you are dealing with acne, dry skin, puffy skin or rosacea, as well as what to avoid for healthy skin aging. 

Joy McCarthy is the Founder of Joyous Health, an award-winning Certified Holistic Nutritionist and best-selling author of The Joyous Cookbook, Joyous Detox and Joyous Health. She is also the Co-founder of Hello Joyous, an organic + plant-based beauty brand with a rock-solid mission: to help people find more joy in the everyday. Joy also hosts the Joyous Health Podcast, where Dr. Lisa has been a guest 3 times talking about adrenal health, thyroid health and osteoporosis. A trusted nutrition expert, Joy has been featured on Marilyn Denis, The Social, CNN and CBC. Joy is a regular natural health expert on the popular daytime television show Cityline. Joy lives in Toronto with her husband Walker and their daughter Vienna. You can find her on Instagram, Pinterest, Facebook and Tik Tok.Check out previous episodes:

Episode 78: Natural and Effective Approaches for Rosacea with Joy McCarthy

Episode 33: Detox for Hormone Balance with Joy McCarthy, Nutritionist and Author

In today’s episode, we cover:

  • The best food and drinks for your skin health

  • The food and drink you need to avoid to reduce skin inflammation and support healthy aging of your skin

  • Why sunscreen is your best defense for wrinkles

  • The importance of changing your skin care routine as you age

  • The importance of your skin microbiome and the impact of your skin care productsHow sleep, exercise and stress management is important for preventing premature skin agingWhat Joy thinks of Botox and other injections

You can find Joy at @joyoushealth on Instagram, Twitter, Pinterest and on Facebook.Joyous Health Online Shop: https://shopjoyoushealth.com/

Today’s Mama Must Have:

Dr. Lisa is a big fan of Nellie’s laundry stick AND Hello Joyous’s Eye Elixir and Hella hydrating Serum, Fresh Face Daily cleanser. You get get a 10% discount on Hello Joyous products HERE by using the code: LISAWEEKS10

Joy loves a good book and her new e-reader to relax before bed.

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

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 201: Low-Waste Living and Sustainable Parenting with Sarah Robertson-Barnes

In this episode, Dr. Lisa discusses low-waste living and sustainable parenting with zero waste educator Sarah Roberson-Barnes. Taking action around the climate and environment may seem daunting as a busy mom, however they discuss how the choices you make around what you buy (or don’t buy) can make a huge difference without a lot of extra work. Focusing on solutions for sustainability instead of the doom and gloom of the future can impact how you feel about your community and environment positively. 

Sarah Robertson-Barnes lives in the suburbs with her husband, two elementary-aged kids and rescue dog. She is a former teacher and the founder of the Sustainable in the Suburbs blog, focusing on living low-waste in a culture of convenience and making sustainable parenting both accessible and affordable. Offering a mix of practical tips and deeper dives, she shows that a sustainable lifestyle with kids is not only possible, but critically important. Sarah is also a zero waste educator, speaker, and consultant. 

In today’s episode, we cover:

  • How you can start to live more sustainably, even if you live in the suburbs, by asking yourself what you can opt out of and what you really need or want
  • The importance of untraining yourself of the programming to buy new stuff and embracing the 3 R’s – reduce, reuse, recycle
  • How you can start in your kitchen with ditching paper towels and plastic food storage
  • The importance of recognizing your capacity at different times
  • How Amazon has reduced your resourcefulness and increased your impulse buying
  • The increased options for buying secondhand online
    • Poshmark: second-hand fashion and beauty
    • Terracycle: recycle the unrecyclable
    • My Plastic Free Life (website and book) – Beth Terry
    • Local “Buy Nothing” or “Pass It On” neighbourhood groups for receiving or giving away stuff
  • How to have a conversation with your kids about low waste living

You can read Sarah’s Blog at https://sustainableinthesuburbs.com/ and you can follow and contact her on Instagram

Today’s Mama Must Have:

Dr. Lisa is a big fan of making a chocolate latte with LMNT chocolate salt electrolyte powder

  • add less than ¼ pouch to boiled water, add in 1 tbsp of Organika coconut milk powder – for delicious hot chocolate (you can also add some collagen and honey to taste if you prefer it sweeter)

Sarah loves her cold plunges in the lake for the physical and mental benefits, especially with community.

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

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.