Episode 195: Are we ever truly satisfied? How to find joy in the everyday moments (and accept our bodies the way they are)

In this new episode, Dr. Lisa discusses how to connect with ourselves and others in meaningful, satisfying and pleasurable ways. She was inspired to record this episode after listening to Glennon Doyle’s podcast episode 239 of, “We can do hard things”, where Glennon interviews adrienne maree brown (writer, activist and facilitator) about finding satisfaction and pleasure in our everyday.

Dr. Lisa shares:

  • How what we have been taught about satisfaction from the media and from our families has shaped our definition of satisfaction and pleasure
  • How to experience pleasure in our daily lives even with all the challenges and hardships going on in the world
  • The importance of savouring the “little” moments and how to do that
  • Simple ways to connect and be present with your partner and kids, even if you only have a few minutes in the day
  • How to experience collective joy by attending a sporting event, concert, a play and more

Mama must-have:

  • Dr. Lisa loves having a “smoothie bowl” for a snack. Some days she just mixes goat yogurt and fruit with PB fit powder or PB2 powder; other days she adds hemp protein powder, organic soy milk, ground flaxseeds and fruit to make more of a smoothie bowl.

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 190: Are You Drinking Too Much? What You Need To Know About Alcohol

In this re-released episode (from Oct 2022), Dr. Lisa and Toni discuss who is and isn’t drinking alcohol and why. Did you know that any consumption of alcohol increases your risk of cancer and can impact symptoms of perimenopause like hot flashes? There are new recommendations for drinking alcohol in Canada based on new research and it might be time to question our culture around drinking alcohol, especially for moms.

Research shows that any alcohol intake over 100 grams/week can increase your risk of death and reducing your alcohol consumption from 196 g per week to 100 g per week or below may increase your life by 1–2 years when you are 40 years of age.

100g of alcohol = less than 7 standard drinks

14g of alcohol per standard drink

  • 12 oz of 5% beer, cider or cooler
  • 5 oz of 12% wine
  • 1.5 oz of 40% liquor/distilled alcohol – gin, vodka, rum, etc

Standard Alcohol Calculator: https://therightamount.ca/sensible-guidelines/standard-drink-calculator/

Signs of alcohol use disorder include:

  • Blacking out or not remembering things that happened.
  • Continuing to drink even if it causes distress or harm to you or others.
  • Drinking more or longer than you planned.
  • Feeling irritable or cranky when you’re not drinking.
  • Frequent hangovers.
  • Getting into dangerous situations when you’re drinking (for example, driving, having unsafe sex or falling).
  • Giving up activities so you can drink.
  • Having cravings for alcohol.
  • Having repeated problems with work, school, relationships or the law because of drinking.
  • Needing to drink more and more to get the same effect.
  • Not being able to stop drinking once you’ve started.
  • Spending a lot of time drinking or recovering from drinking.
  • Wanting to cut back but not being able to.
  • Obsessing over alcohol.

Women have a different metabolism of alcohol!

Women have lower activity of the enzyme alcohol dehydrogenase in the stomach than men, which leads to a higher absorption of alcohol in women by up to 30% when the same volume is consumed compared to men.

How Alcohol Can Impact You in Perimenopause:

  • Affects hormones
    • Increases estrogen levels through aromatization
    • Increases stress hormone cortisol
  • Decreased libido
  • Increased fat storage and weight gain
  • Increased risk of cancer:
    • Low (1 drink daily or less) alcohol consumption increases the risk of esophageal cancer, breast cancer, skin cancer
    • Moderate (1-2 drinks daily) alcohol consumption increases the risk of colon cancer, rectal cancer, colorectal cancer, esophageal cancer, breast cancer
    • High (over 2 drinks daily) alcohol consumption is linked to almost all cancer incidence and increased cancer mortality
  • Poor sleep
  • Worsens hot flashes
  • Nutrient deficiencies
  • Worsens mood swings, feeling stress and anxiety
  • Worsens blood sugar swings/feeling hangry
  • Poor impulse control “say, do” things you otherwise may not
  • Increased risk of accidents
  • Disrupts your gut microbiome and can lead to leaky gut
  • Increased inflammation

Alternatives to Drinking Alcohol:

  • Enjoy other drinks like tulsi tea, kombucha, sparkling water
  • Avoid triggers
  • Connect with friends over coffee, tea or an activity like walking or sports
  • Enjoy dry bars or mocktails at a cocktail bar
  • Attend social events that don’t revolve around alcohol like Jaybird, othership, sober music festivals

Today’s Mama Must-Have:

Dr. Lisa is a big fan of 24gooddeeds.ca charity advent calendar.

Dr. Toni loves getting outside on the weekend to enjoy the fall colours at local parks.

 

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

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 181: Better Sex and White Pants? Silver Linings in Perimenopause and Menopause

In this episode, Dr. Lisa and Dr. Toni discuss some of the benefits of going through perimenopause and reaching menopause. Yes, you might be in the thick of perimenopause with symptoms like hot flashes, insomnia and brain fog, but there is a light at the end of the tunnel! It can include better sex and energy without crazy PMS and the need to always carry around a tampon or pad. Here’s a preview of your second act ahead of you. It isn’t downhill from here!

“There is no more creative force in the world than a menopausal woman with zest.”

– Margaret Mead

In today’s episode, we cover:

  • Why more and more women are loving being in menopause
  • The physical benefits you can experience in menopause
  • How menopause can signal your second act with increased confidence and creativity

Today’s Mama Must-Have:

Dr. Lisa is a big fan of morning awakening kundalini and Wim Hoff breathing on non-exercise days.

Dr. Toni loves her hammock camping chair for rocking in the backyard, at picnics or camping

What 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 this fall. Join her at https://www.hypnobirthingcalgary.com/register

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 178: How to Do a Digital Detox (And Why You Need To)

In this episode, Dr. Lisa and Dr. Toni review the positive and negative effects that social media and screen time have on your body, mind and emotions.

Did you know that the average American watches TV for 4 hours/day and is on a digital device for 7.5 hours/day?!

Not only can being online impact your sleep, lower your mood, increase anxiety, and distract you from doing the things that really matter…it can also lead to “text neck”, “texting thumb”, inactivity and more!

Listen in to discover ways to do a digital detox by starting small and, ironically, using apps and technology along the way to get you off devices and be more efficient and productive with your time, energy and resources.

In today’s episode, we cover:

  • Why you need a digital detox – the negative impact of electronics and social media on your physical and mental health
  • How to set yourself up for a successful digital detox
  • The importance of practicing digital minimalism for your physical and mental health

Today’s Mama Must-Have:

Dr. Lisa is a big fan of Biosteel electrolyte powder with water, ice and doTerra grapefruit oil for an energy pick-me-up.

Dr. Toni loves her SodaStream sparkling water maker for inexpensive bubbly water without cans or artificial flavours – she uses fruit or a drop each of lemon and fennel essential oil. 

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 172: How to Set and Enforce Boundaries to Prevent Burnout with Dr. Liz Bolen, ND

In this episode, Dr. Toni discusses how setting and enforcing boundaries is essential to prevent burnout with Dr. Liz Bolen. If you are exhausted and find yourself automatically saying yes when you mean no, it’s time to look at your boundaries. Too many of us put the needs and feelings of others ahead of our own. It’s time to reclaim your space and energy, instead of hoping and wishing that someone will do it for you.

Dr. Liz Bolen is a naturopathic doctor and the founder of the Bolen Health Institute. Liz is a wonderful guide on the journey of bridging science, medicine and magic in the field of Quantum Healing. Feeling trapped and a black sheep all her life, Dr. Liz fostered her inner resilience by pushing herself to find freedom that allows her to thrive. The poster child for perfectionist and overachiever, Dr. Liz has adopted imperfect action and finds triumph through wielding the magic of being high functioning. She is a truly authentic soul that sees everyone’s inner magnificence and listens nonjudgmentally while holding a sacred space for transformation. She has the ability to call people out for their BS as she compassionately guides people forward, despite themselves, to guarantee their success. 

In today’s episode, we cover:

  • The difference between putting a wall up and setting healthy boundaries
  • Why listening to yourself is the foundation for having healthy boundaries
  • The magic formula for setting and enforcing boundaries
  • How no is a complete sentence
  • Why you are responsible for being clear with conditions and consequences in order to create safety and respect around your boundaries
  • How feeling anger and experiencing drama and chaos relates to your boundaries
  • Why 99% of boundary breaks are about you
  • The importance of re-programming yourself out of being a good girl
  • How practice is key for setting your boundaries 
  • See Episode 143 on your personal needs

Connect with Dr. Liz for a Zoom tea at https://bolenhealthinstitute.com/

Today’s Mama Must-Have:

Dr. Liz recommends locking out time for yourself at least one day a week

Dr. Toni is a big fan of overnight chia pudding jars for a quick healthy breakfast at home or to go

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 this month. Join her at https://www.hypnobirthingcalgary.com/register

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.