Episode 170: Making Health Habits Stick Using the Principles from James Clear’s Book, “Atomic Habits”

Did you know that 44% of people make new year’s resolutions but that only 44% of those that  make them stick to them for less than 6 months?

Resolutions often fail for several reasons:

  1. The right systems are not in place to reach your goal
  2. The process isn’t enjoyable and it seems like each step is a huge task
  3. Goals are not in alignment with your identity
  4. The belief is it has to be hard and extreme

In this episode, Dr. Lisa shares some profound insights from James Clear’s book, “Atomic Habits” that can lay the groundwork for lasting and enjoyable change. Lisa discusses how to use the principles from Atomic Habits to start exercising and to drink more water. These principles can be used for any behaviour change you want to make, big or small.

For our previous episode on habits, see Episode 72

In today’s episode, we cover:

  • The reasons why you don’t stick to your resolutions 
  • The benefits of making positive action-oriented goals instead of negative goals
  • Why and how you can do a habit inventory
  • How you can use your behaviour triggers to your benefit
  • The 3 layers that make your behaviour change possible
  • Why you would want to start with the core layer to make new habits stick
  • How to avoid derailing any progress you achieve toward your goals

Today’s Mama Must-Have:

Dr. Lisa is a big fan of making special plans for herself so there is something in the calendar to look forward to!

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

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.

Episode 169: Toni Shares Her Hormonal Journey Through Perimenopause

In this episode, Dr. Toni reviews her experience going through perimenopause into menopause with Dr. Lisa. This transition can look different for every woman and sometimes happens a little earlier than you expect, like it did for Dr. Toni. The only thing predictable about perimenopause is that it’s unpredictable!

In today’s episode, we cover:

  • What is menopause, premature menopause and early menopause
  • Potential reasons why you could experience premature or early menopause
  • The variety of symptoms that you can experience in perimenopause and menopause
  • Important health considerations if you experience premature or early menopause
    • For more info on bone health, see Episode 168
    • For more info on strength and muscle in your 40s, see Episode 103
  • Lab testing for hormones you can consider in perimenopause and menopause
  • For more info on surrogacy, see Episode 152
  • To listen to Kari Klein’s journey, see Episode 9

Today’s Mama Must-Have:

Dr. Lisa is a big fan of using melatonin with kids before bed for supporting bedtime changes.

Dr. Toni loves the Four Sigmatic mushroom coffee, especially when dealing with daylight savings time.

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

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.

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

.

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.

Episode 167 – Let’s Talk About Sex – In Conversation with Dr. Trina Read

Don’t feel like having sex? It’s time to listen to this re-release of Dr. Toni’s conversation with Dr. Trina Read, sexologist and CEO of the Business of Sex. They discuss the impact of perimenopause and stressful events (like a pandemic) on your sex life. This episode was originally released on May 28, 2020.

Dr. Trina has an unique perspective as a sex and relationship expert who has a corporate background in marketing and PR and who is also a perimenopausal mom.

In this episode, we cover:

  • How to use self care to bring libido back
  • Why you need to know your happy triggers for sex
  • The importance of knowing what you want out of sex and communicating it
  • Why you might want to take intercourse and orgasm off the table for better sex
  • How to have those awkward conversations around sex
  • Why personal lubricant makes all sex better
  • The importance of working your pelvic floor muscles

Connect with Dr. Trina Read on Facebook at https://www.facebook.com/trina.read and Twitter at @DrTrinaRead

Dr. Trina’s website http://trinaread.com/ has many different articles you can share with your partner to stimulate conversation around sex and your own sex life.

Watch for the release of Dr. Trina’s self help fiction book Amy Finds Her Sex soon!

Today’s Mama Must Have: 

Dr. Toni is a huge fan of her local neighbourhood buy and sell groups on Facebook. These can be a lifesaver for moms on a budget. 

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 upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com

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.

Episode 166: Moon Cycles and Emotions with Evolutionary Astrologer JoAnn Stoneberg

In this episode, Dr. Toni discusses how moon cycles can impact your emotional well-being with evolutionary astrologer and clairvoyant JoAnn Stoneberg. Human beings have been paying attention to the moon and stars for thousands of years. Learn what important information you can tap into when you pay attention to the phases of the moon and the position of the stars and how it can help you understand to support emotional health for you and your family.

See Episode 59 for more information on moon cycles and cyclical living.

JoAnn Stoneberg is an evolutionary astrologer and clairvoyant, as well as the owner, founder and creator of As The Planets Turn.  She teaches Astrology, is a speaker, muse and writer. JoAnn is very gifted at helping her clients work though and navigate their fears and obstacles when it comes to life’s ups and downs and transitions.   She is instrumental in teaching her clients techniques that can be used for many years to come to assist them throughout their lives. JoAnn’s intuitive use of the planets and stars help her clients have more faith and trust within themselves knowing it is ok to be who they are; by translating the beautiful ancient language of Astrology in a brilliant way to help you understand and discover the evolutionary intent of your soul. Her 20-year healing journey and training in ancient techniques has heightened her already intuitive skills to eloquently heal the souls of past lives, transform the lineage of our ancestors, clear negative energies and help lost earthbound spirits to cross over.  

In today’s episode, we cover:

  • The importance of knowing your sun sign, your moon sign and your rising sign 
  • The 4 main phases of the moon and how it can impact your energy and behaviour
  • How the moon can be affected by the stars and astrological signs 
  • The relationship between your birth chart and the moon 
  • Why you need to know your partner’s and kids’ moon signs to support their emotional needs and well-being

You can connect with JoAnn, get her Moon Phases e-book and register for her online astrology classes – Navigate Your Emotions and What’s Your Sun, Moon and Rising Sign – at www.astheplanetsturn.com

Follow JoAnn on Instagram at https://www.instagram.com/joannstoneberg/

Today’s Mama Must-Have:

Dr. Toni is a big fan of topical magnesium for muscle tension, like Epsom gel. 

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 upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com

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.