Episode 207: Why You Need More Magnesium: It’s Not Just for Sleep or Tight Muscles

In today’s re-released episode, Dr. Lisa and Dr. Toni discuss what you need to know about magnesium. Magnesium is one of our favourite nutritional supplements because of its role in hormone balance, aging and mood. Are you experiencing symptoms of low magnesium? Find out why you might need to have more magnesium in your life!

Why is magnesium so important?

  • Involved in over 300 enzymatic reactions in your body
  • Found in your bones, cardiovascular system, nervous system and in every cell in your body – less than 1% of magnesium in your body found in your blood
  • Acts as a natural muscle relaxant
  • Calms your nervous system
  • Plays an important role for your energy production
  • Influences GABA for relaxation and melatonin for sleep
  • Influences your love and bonding hormone oxytocin
  • Supports your liver detoxification pathways to promote breakdown and elimination of excess estrogen, which is linked with breast tenderness, fibroids, heavy periods, endometriosis symptoms (see Episode 21 for more info)
  • Important for your thyroid function – research links magnesium levels with thyroid health (see Episode 42 for more info)
  • Low magnesium levels are linked with high oxidative stress and low grade inflammation associated with signs of aging like cognitive decline, wrinkles, etc.
  • Important modulator of your receptors in the brain like NMDA receptors which are involved in memory function and depression
  • Can protect you against calcium deposits in your soft tissue like calcium oxalate kidney stones or calcifications in your arteries
  • Supports your utilization of vitamin D
  • Helps insulin work to control your blood sugar

What are symptoms of low magnesium?

  • Low energy
  • Low mood, anxiety, panic (see Episode 81 for more info)
  • Muscle aches and pains
  • Menstrual cramps, PMS, hormonal imbalances (see Episode 21 for more info)
  • Blood sugar imbalances (see Episode 45 for more info)
  • Osteoporosis
  • Sleep issues (see Episode 73 for more info)

Low magnesium has also been shown to worsen:

  • Hypertension and cardiovascular disease
    • A Harvard study of over 70,000 people found that those with the highest magnesium intake had the healthiest blood pressure numbers
    • studies showed a dose-dependent reduction of blood pressure with magnesium supplementation
    • A University of Minnesota study showed that the risk for hypertension was 70% lower in women with adequate or high magnesium levels
  • Migraines (see Episode 20 for more info)
  • Type 2 diabetes
  • Osteoporosis

Today’s Mama Must-Have:

Dr. Lisa loves her hella hydrating serum from Joyous Health with rosehip oil and hyaluronic acid, as well as her favourite brands of dark chocolate – Zazubean 80% or Giddy Yoyo.

Dr. Toni is a big fan of Epsom gel, as well as using her neti pot with saline and xylitol for reducing extra irritation from wildfire smoke.

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!

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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 180: Do You Need to Quit Coffee?

In this episode, Dr. Toni shares how caffeine affects her and how it may increase your anxiety levels and sleep challenges during perimenopause. There are some benefits to coffee, so listen in to find out what they are. Some people metabolize caffeine quickly, while others may feel lasting affects many hours later. Dr. Toni reviews just how much caffeine is in coffee and other foods and drinks; the amounts may just shock you! Many people are ingesting more caffeine then they think…is that you?

If you need it caffeine stay awake, then you will want to visit your Naturopathic Doctor or other licensed health care provider to figure out the reason for your fatigue.

In today’s episode, we cover:

  • The importance of your individual genetics on whether (and how much) coffee is good for you
  • How coffee can cause headaches or can be used to treat your headaches
  • Whether coffee is addictive
  • How drinking coffee can mask fatigue due to other health issues
  • Alternatives to coffee you can try if you want to reduce or stop your coffee consumption
  • Examples of caffeine sources:
    • 24 mg – 1 oz dark chocolate
    • 28 mg – 1 cup green tea
    • 34 mg – 1 can of soda eg. coke
    • 47 mg – 1 cup black tea
    • 65 mg – 1 shot espresso
    • 100 mg – 1 cup coffee
    • 135 mg – 1.5 cups coffee (average American daily consumption)
    • 150 mg – 1 grande Starbucks latte (16oz)
    • 160 mg – Rockstar original (16oz)
    • 200 mg – recommended limit for pregnant women
    • 300 mg – Rockstar endurance (16oz)
    • 360 mg – Trenta Starbucks cold brew (30oz)
    • 400 mg – recommended limit for non-pregnant people
    • 1200 mg – caffeine toxicity
    • 10-12 g – fatal dose

Today’s Mama Must-Have:

Dr. Toni is a big fan of hibiscus tea for its antioxidant properties and support of healthy skin and blood pressure.

What Else is Happening?

Join Dr. Lisa’s 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 177: Migraines: Not “Just in Your Head”! Getting to the Root Causes

In today’s episode (re-released from May 2020), Dr. Lisa and Dr. Toni talk about migraines, something that too many women experience.

It’s not in your head! The pain is real!

In this episode, we cover:

  • Possible causes of your migraines
    • Stress causing magnesium deficiency and muscle tension
    • Structural alignment of neck and tailbone
    • Insomnia
    • Weather or barometric pressure changes (example: Chinook winds in Calgary)
    • Dehydration
    • Blood sugar imbalance
    • Food sensitivities and histamine intolerance, including alcohol, caffeine, cheese, food additives like nitrites
    • Brain inflammation and nerve irritation
    • Hormones: estrogen/progesterone imbalance
  • Dr. Toni’s personal experience growing up with migraines and they are linked with her diagnosis of mitral valve prolapse, a common heart murmur (hint: magnesium!)
  • Current and new conventional treatments for migraines offered by family doctors and specialists
  • The importance of figuring out the factors that are impacting your migraines
  • Natural ways to address your migraines:

Today’s Mama Must Have:

Dr. Lisa relies on her home gym, which has simple and inexpensive equipment including an exercise ballfree weights and resistance bands.

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!

Stay safe everyone!