Episode 212: Celebrating 2023 and Welcoming 2024!

Happy New Year! In this newly-released episode, Dr. Lisa and Dr.Toni share their highlights from 2023, along with their intentions and “words” for 2024.

Do you create a “ta-da” list celebrating your wins? Or do you just plough through without acknowledging all the hard work you have done? The act of appreciating and recognizing all of your hard work puts you in a state that allows you to bring more abundance and success into your life, moving forward.

If your New Year’s Resolutions don’t stick, this episode is for you! Discover ways to approach change with gentleness and kindness, not with aggression and restriction.

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. 

Dr. Lisa’s “Make 2024 Your Best Year Yet” free webinar, on Tuesday, January 23rd at 7:00pm. You can register HERE. This will be the only time Dr. Lisa is  offering this as a free webinar. She shares practical tips from Gretchen Rubin’s, “The Four Tendencies”, along with valuable snippets from James Clear’s book, “Atomic Habits”. Feel free to share the registration link with a friend/neighbour/colleague.

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 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 209: Holiday Reminder to Avoid “Shoulding” on Yourself 

In this episode, Dr. Toni reminds you to stop “shoulding” on yourself and question the unconscious programming that has you stressed and spending way too much energy worrying about the expectations of others. By taking the time to question and re-evaluate what you “have to”, “need to” or “should” be doing, you can start to practice paying attention to your own needs and wants with healthy boundaries for more calm and peaceful holidays as we approach 2024. 

We cover:

  • The unconscious programming you receive from your family and culture
  • What can cause you stress and energy leaks
  • How social media conditions us to judge yourself and others
  • The importance of increasing your awareness around your automatic reactions, as well as giving yourself some grace and self-compassion
  • How to re-evaluate your boundaries with healthy conditions and consequences
    • Review the boundary setting process with Dr. Liz Bolen on Episode 197

Today’s Mama Must Have: 

Dr. Toni is a big fan of practicing self-hypnosis daily for 15 minutes to relax and support positive state and mindset for the day.

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 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 206: How Hypnosis Can Help with Hot Flashes and Stress Management

In this episode, Dr. Toni discusses hypnosis and how it can be used to support relaxation, sleep and stress management, as well as helping to manage some symptoms of perimenopause and menopause like hot flashes. You might think that hypnosis is about mind control, however that’s just a common misconception that is often used in movies. All hypnosis is self-hypnosis and it has the potential to bring about some incredibly positive shifts, all while you stay fully in control. 

In today’s episode, we cover

  • What is hypnosis and some misconceptions about hypnosis you might have heard
  • How your body responds to your thoughts and emotions
  • An overview of some of the benefits of hypnosis studied with scientific research, including to reduce hot flashes, symptoms of pain and IBS, and to support sleep and weight loss

Today’s Mama Must Have: 

Dr. Toni is back to having daily elixirs with tea, coconut butter, local honey, medicinal mushrooms like reishi and lion’s mane plus Maca 

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 205: What Dr. Lisa Is Into Lately, Plus Some Healthy and Sustainable Holiday Gift Ideas and Deals

In this newly released solo episode, Dr. Lisa shares what is her energy and a mood boost during these darker, shorter days. She also discusses how she uses her oura ring and the insight timer app to modify her workouts and meditation timing, as well as some quick and easy drink and meal ideas to warm up and get more vegetables in every day. She shares some tips from her Holiday Gift Guide, along with some amazing Black Friday deals on gifts for you and the whole family so you can make this holiday season more affordable and sustainable.

You can access the complete Holiday Gift Guide HERE.

In today’s episode, we cover:

  • How you can beat the winter blues by using a light box
  • What veggies you can eat when you’re sick of salads
  • How you can support Canadian charities with the 24 Good Deeds Charity Advent Calendar

“Never, ever, ever let your mood dictate what you do. You have to take action first, because movement changes your mood.” – Mel Robbins

Today’s Mama Must Have:

Dr. Lisa is a big fan of othership visits, to be able to sit in silence and just be, not do.

What’s Happening?

Register for Dr. Lisa’s free webinar, “Beat Those Winter Blues”, on Monday, Nov 27th at 7:00pm.

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.

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

In today’s 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

You are more at risk for magnesium insufficiency if you experience:

  • Gastrointestinal diseases like Crohn’s, Celiac, etc.
  • Type 2 diabetes
  • Alcohol dependence or alcoholism
  • Reduced magnesium absorption and increased excretion as we age (oops, that’s everyone!)

Your levels of magnesium are depleted by:

  • Sugar – 1 molecule of sugar uses 30-40 molecules of magnesium
  • Insulin resistance
  • Medications like:
    • Proton pump inhibitors (PPIs), antacids
    • Birth Control Pill
    • Diuretics
    • Antibiotics
  • Stress
  • Low stomach acid – can’t absorb minerals
  • Caffeine, alcohol due to their diuretic effect 

Severe magnesium deficiency is called hypomagnesemia, resulting in anorexia, nausea, vomiting, lethargy, weakness, personality change, tetany (eg. hyperreflexia), tremor and muscle fasciculations.

Laboratory Testing to Consider to Measure Magnesium:

  • RBC (red blood cell) magnesium

How can you get more magnesium in?

  • Foods
    • Pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, edamame
    • Dark chocolate – 70% or higher
    • Leafy green vegetables
    • Avocado, bananas
  • Epsom salts bath – magnesium sulfate
    • 1-2 cups in bath and soak for at least 20 minutes for absorption of magnesium through your skin
  • Topical gels, lotions, sprays
  • Liquid, capsules, powder
  • Intravenous (IV) nutrient therapy – bypasses digestive system

How do you know if you’re getting too much magnesium?

  • Loose stools/diarrhea
  • Watch blood pressure if taking blood pressure medication, could help to reduce dose of medication
  • very large doses of magnesium-containing laxatives and antacids (typically providing more than 5,000 mg/day magnesium) have been associated with magnesium toxicity

Tolerable Upper Intake Levels for Supplemental Magnesium:

Source: Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies

Age Male Female Pregnant Lactating

Birth to 12 months None established

1–3 years 65 mg 65 mg

4–8 years 110 mg 110 mg

9–18 years 350 mg 350 mg 350 mg 350 mg

19+ years 350 mg 350 mg 350 mg 350 mg

What are the different types of magnesium?

  • Chloride and Sulfate – often used in intravenous (IV) solutions
  • Oxide – 90% not absorbed, used as a laxative in small amounts
    • Form of magnesium most commonly reported to cause diarrhea, along with magnesium carbonate, chloride and gluconate
  • Citrate – often used for migraines, PMS, constipation – gentle osmotic laxative – often dosed up to 600mg per day
  • Malate – shown to be more bioavailable than oxide, sulfate and citrate in rats
    • Studies show reduced pain and tenderness in patients with fibromyalgia with oral supplementation for 8 weeks and 6 months
  • Bisglycinate/glycinate – elemental magnesium chelated to amino acid glycine
    • Allows for larger amounts to be absorbed more quickly and retained by your body
    • Shown to reduce pain from menstrual cramps and leg cramps in pregnant women
    • Can be more relaxing, often recommended before bed
  • L-threonate – Magtein: patented form of magnesium developed by scientists from MIT & Stanford U with metabolite of vitamin C
    • developed and clinically proven to pass through the blood-brain barrier versus other forms of magnesium
      • People with Alzheimer’s and Parkinson’s disease have lower levels of magnesium in cerebrospinal fluid
    • evaluated in a series of cognitive tests for executive function, attention, working and episodic memory and episodic memory, with significant improvement at 6 and 12 weeks
    • shown to reduce the effects of aging by 9 years
    • increases the synaptic density, which can decline with aging
    • has shown improvement in brain circulation and cognitive testing in a small sample of people taking the supplement for 12 weeks
    • more research currently for treating chemotherapy-induced memory deficits and cognitive impairment, anxiety, sleep, mood and other conditions of again

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.

Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening Aug 31st. Join her at https://www.hypnobirthingcalgary.com/register

Dr. Lisa’s Wild Collective begins again in Fall 2021: get on the waitlist: wildcollectivetoronto.com

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.