Episode 219: How to Exercise Properly in Perimenopause and Beyond, with Dr. Loise Perruchoud

In this episode, Dr. Lisa discusses how to shift your exercise focus away from excessive cardio or HITT when you are in perimenopause with Dr. Loise Perruchoud. As you age, your exercise requirements and needs change. Developing a complete exercise program can benefit your weight and metabolism, as well as bone and brain health. Listen in to learn common misconceptions about working out as you age, how to prevent injury and maximize the benefits of your workout.

Dr. Loise founded NeuroMotion Wellness in 2016, leveraging a PhD in chemistry and her passion for movement. Beyond her academic accomplishments, Dr. Loise is a certified personal trainer and BoneFit instructor. She is  passionate about helping people move and feel better using exercise.

Dr. Loise specializes in helping women over 50 feel better and live more fulfilling lives using exercise. She uses science to help educate and guide her clients through safe and effective exercises so they can feel more confident in their bodies. She focuses on strengthening the body and stimulating the brain to make her clients physically healthier and also mentally sharper for years to come.

In today’s episode, we cover:

  • The importance of having a complete and varied exercise program as you age
  • Common misconceptions about working out as you age
  • How to fit in daily movement and activity into your life
  • Why you need to warm up your body before exercise with dynamic stretching
  • How you can get started with the 5 major body movements

You can connect with Dr. Loise on Facebook, Instagram and at loise@neuromotionwellness.com 

Join her free online course to prevent and manage osteoporosis here: https://learning.neuromotionwellness.com/osteoporosis-course

Today’s Mama Must Have:

Dr. Lisa is a big fan of using swim goggles for shower time so no soap gets into Stuart’s eyes!

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 187: Unknown Nutritional Mess-ups You Might Be Making (Part 1)

In this episode, Dr. Lisa and Dr. Toni share 5 nutritional mess-ups you may be making without realizing they could be sabotaging your health outcomes in perimenopause and beyond. They discuss: the benefits of tracking your protein and how including organic soy in your diet can reduce perimenopausal symptoms; how not to “drink” all your calories unintentionally; the importance of staying hydrated (and options other than just plain, old,boring water); and how the timing of your last meal or snack may be impacting your sleep, worsening your hot flashes and more.

Episode 168: Why You Should Care About Your Bone Health and the Silent Thief (aka Osteoporosis)

In this episode, Dr. Lisa and Dr. Toni discuss the silent thief for women in perimenopause and menopause – osteoporosis. While men can also be impacted, hormone changes with aging can impact body mineral density and increase the risk of bone fractures, especially after falls. Bone fractures as we age can have a huge impact on our life and overall well being. Thankfully, there are things we can do with nutrition and exercise to maintain bone and muscle mass, and the time to start is now!

Important Statistics About Hip Fracture:

The death rate in the 1st year after a hip fracture is about 20%

About 20% of people who survive after a hip fracture require long-term nursing care

After hip fracture, 60% of people don’t fully regain their pre-fracture independence

In today’s episode, we cover:

  • What is osteoporosis and how it is different from osteopenia
  • When should you get your bone mineral density screened
  • When to consider advocating for early bone mineral density
  • Important risk factors that impact your bone mineral density and risk of fracture
  • What common drink and medication increases your risk of fracture
  • Why you might be adding prunes to your grocery list
  • The importance of adequate protein intake for your bones and muscles
  • Why you need to get enough calcium, magnesium and vitamin D from food and/or supplementation
  • The benefits of eating an anti-inflammatory diet similar to the Mediterranean Diet
  • Why you need to move your body to support your bone health

Today’s Mama Must-Have:

Both Dr. Lisa and Dr. Toni love chocolate Pure Paleo protein powder to make “hot chocolate”, adding cinnamon, rooibos chai, heated non-dairy milk like almond or oat. 

  • For more info about genetics, see Episode 57
  • For more info about Continuous Glucose Monitoring, see Episode 163

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

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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.