Menopause Conversations

This week’s episode of the Menopause Conversations Podcast is all about gut health and the role that your gut bacteria plays in balancing your hormones and supporting your brain health as you move through your menopause transition. We will be covering the following topics:

1 – why having a healthy gut is vital for balancing your hormones

2 – the importance of a healthy gut brain connection when it comes to moods and brain function

3 – some simple steps you can take to improve your gut function

Let’s start with the role of specific gut bacteria required to balance your hormones. These bacteria are know as your Estrobolome.  The estrobolome refers to a group of bacteria in the gut microbiome that plays a crucial role in activating and regulating estrogen in the body. It influences estrogen metabolism and balance, which can impact various aspects of our health, particularly during menopause.  When the estrobolome is unhealthy or imbalanced, it can contribute to issues such as heavy bleeding, uterine fibroids, breast tenderness, and other menopausal symptoms.

So, what are some factors that influence the estrobolome? Several factors can affect its composition and health. Genetics, diet, alcohol intake, environmental exposures, and medications all play a role. I will share some strategies that can help you have a healthy estrobolome shortly.

Now that you have a better understanding of the role of specific bacteria in balancing your hormones let’s have a chat about the role of other bacteria in reducing symptoms such as foggy headedness, depression, anxiety and reducing your risk of alzheimers and dementia.  

The gut and brain are intricately connected through a communication pathway known as the gut-brain axis.  

• Nervous system connects brain and gut.
• More serotonin receptors in gut than brain
• Research has shown a direct link between unhealthy gut bacteria and depression
• A healthy gut microbiome plays a vital role in maintaining optimal brain function and regulating mood. 
• Imbalances in the gut microbiota can disrupt this connection and contribute to mood swings experienced during menopause.
• the gut microbiome is involved in the production of neurotransmitters, including serotonin and dopamine. These neurotransmitters, often referred to as "feel-good" chemicals, influence our mood and emotions. 
• When estrogen levels from the ovaries decline during menopause, serotonin and dopamine levels can also be affected, impacting our emotional well-being. This is where a healthy gut becomes crucial. There are oestrogen receptors in the gut (refer to the estrobolome that I have already spoken about)

If you want to learn more about how you can navigate this time of life with ease join me for the free 5 day Secret to Thriving in Menopause Without HRT workshop starts on July 17th, this workshop will provide you with valuable insights and actionable steps to improve your experience of menopause. Here's what you'll gain over the 5 days:

• Discover the root cause of most symptoms, including the dreaded "meno-belly," which is not solely related to hormones.
• Understand how your genes influence your menopause journey, including whether you'll develop a meno-belly or not.
• Learn about epigenetics and how you can leverage this knowledge to reduce symptoms and say goodbye to your meno-belly.
• Create your personalized Menopause Blueprint, a practical guide with customized steps to help you eliminate your meno-belly and other symptoms.

Welcome to the Menopause Conversations podcast. In today's episode, we'll delve into the fascinating topic of bone health during menopause. We'll explore the common misconceptions surrounding bone density measurements, the significance of osteopenia, the importance of bone strength versus density, and practical strategies to maintain strong and resilient bones as you age. So, let's dive in and unravel the complexities of bone health in menopause.

Key Points:

Bone Density Measurements: Bone density is commonly measured using a DEXA scan, which provides T-scores and Z-scores. T-scores compare bone density to that of a healthy 30-year-old, disregarding age and other factors. Z-scores compare bone density to people of the same age, sex, and ethnic background, providing a more accurate assessment.

Osteopenia: Osteopenia is a term used to describe lower bone density that is one to two standard deviations below the average for a healthy 30-year-old. It is not a medical diagnosis but indicates a higher risk for osteoporosis. Some experts criticize the use of osteopenia as a disease category, suggesting it has been over-medicalized.

Bone Density vs. Bone Strength: Bone density is not the sole indicator of bone health. Strong bones require not only density but also quality and strength. Factors such as nutrition, exercise, lifestyle, and exposure to environmental toxins influence bone health. High bone density does not guarantee fracture prevention if the bones are brittle and weak.

DEXA Scans and Limitations: DEXA scans, while commonly used to measure bone density, are not perfect predictors of fracture risk. Results can vary depending on the machine used. Additionally, DEXA scans focus on density rather than strength. Therefore, it is important to consider other factors beyond bone density when assessing bone health.

Maintaining Strong Bones: To promote strong bones during menopause and beyond, several strategies can be employed:

• Ensure adequate calcium intake from various sources, such as leafy greens, nuts, and seeds.
• Maintain optimal vitamin D levels through sunlight exposure and supplementation if necessary.
• Consider vitamin K2 and soy isoflavones as supplements that may support bone density.
• Engage in weight-bearing exercises, such as walking, jogging, and weightlifting, to stress and strengthen the bones.
• Quit smoking, as it can hinder bone regrowth and overall health.
• Limit alcohol consumption, as it interferes with calcium absorption.
• Live a healthy lifestyle that includes a balanced diet, regular exercise, and minimizing exposure to toxins.

Remember that while HRT may reduce the risk of osteoporosis, it is not a guaranteed preventative measure. Consulting with a healthcare provider can help determine the most appropriate options for individual circumstances. Prioritizing overall health through a holistic approach will contribute to maintaining strong bones and reducing fracture risk during menopause and beyond.

Join us for a game-changing free webinar, "Menopause Demystified: Unravelling Hormonal Changes, Minimising Symptoms, and Embracing a Vibrant Life!" This exclusive event is a must-attend for anyone seeking clarity, support, and practical strategies to thrive during menopause. Led by Angela, Naturopath and Menopause Coach, this webinar will provide invaluable insights into understanding hormonal changes, minimizing bothersome symptoms, and embracing a vibrant and fulfilling life. Don't miss out on this transformative opportunity. Reserve your spot today and take the first step towards reclaiming your power and embracing menopause with confidence! 

You can choose between 2 dates – June 26th and 27th, both at 7pm AEST (same webinar on both nights)

In this episode of Menopause Conversations, we delve into the topic of menopause and the shame that often surrounds it. As a female podcaster, I understand the importance of open discussions about menopause and aim to empower women through knowledge and support. Let's explore the key points discussed in this episode:

• Breaking the Silence: Menopause is often considered a taboo subject, leading to a lack of understanding and shame. Many women hesitate to even mention the word "menopause" due to societal stigmas and the fear of being judged.
• Changing the Narrative: While progress has been made in recent years, there is still lingering shame and misconceptions around menopause. Women's bodies are remarkable, capable of menstruation, pregnancy, and childbirth. Yet, the very process that allows for these miracles is often shrouded in shame and silence.
• Taboos Around Periods: The shame associated with menopause can be traced back to the secrecy and taboo surrounding periods. In the past, discussing menstrual issues or seeking help was discouraged, which created a culture of silence and misunderstanding.
• Aging and Loss: Menopause is often associated with aging and loss, leading to negative stereotypes and societal expectations. Media portrayals of menopausal women as "old hags" or "crazy" perpetuate the shame and fear surrounding this natural transition.
• Challenging the Worst-Case Scenario: The narrative that menopause is the worst time of a woman's life can be detrimental to mental health and overall well-being. While some women do experience physical and emotional changes, it is crucial to dispel the myth that menopause universally leads to a decline in quality of life.
• Taking Control: Menopause is a time of transition and change, and women have the power to navigate it with grace and resilience. By understanding their bodies, managing stress, adopting healthy lifestyle choices, and seeking support, women can embrace menopause as a transformative phase.
• Medical Misunderstandings: Many women face dismissive attitudes from healthcare professionals who lack adequate knowledge about menopause. This further fuels feelings of shame and discourages women from seeking help. It's crucial to advocate for more comprehensive education and support within the medical community.
• Shifting Mindsets: Menopause conversations need to be open, honest, and multidimensional. By challenging the shame and stigma associated with menopause, we can empower women to approach this phase with positivity, self-care, and self-compassion.
• Mental Health Matters: Menopause can impact mental health, with increased risks of depression, anxiety, and other conditions. However, it is essential to differentiate between natural hormonal changes and underlying mental health concerns. Addressing mental well-being during menopause is a vital aspect of overall self-care.
• The Wisdom of Menopause: Menopause can be seen as an opportunity for personal growth, self-discovery, and pursuing one's passions. By shifting our mindset and embracing this new stage of life, women can embrace their wisdom and lead fulfilling lives.

It's time to break the silence, challenge societal stigmas, and foster open conversations about menopause. Together, we can empower women to approach this transition with confidence, support, and the understanding that menopause is a normal and natural part of life.

In this episode, we dive into the topic of menopause and the challenges that women face during this time. Our host shares her own personal journey and experiences with menopause, including symptoms such as hot flushes, joint pain, weight gain, and difficulty sleeping. She also touches on the importance of understanding the concept of bio individuality and how it applies to a healthy diet and lifestyle.

Key Points:

• Our host experienced symptoms of menopause despite eating a healthy diet and taking supplements.
• She initially tried to lose weight through diets, but realized that diets do not work for everyone, especially during menopause.
• The concept of bio individuality suggests that every woman's experience of menopause is different, and therefore a generalized approach to diet and lifestyle does not work.
• The host suggests avoiding caffeine, alcohol, and hot chili foods to help with hot flushes and eating more vegetables to improve overall health.
• It is important to find an individual solution that works for each woman and her unique symptoms and needs.

Thank you for listening to this episode on Understanding Menopause and Bio Individuality. We hope you found it informative and helpful. Don't forget to tune in next week for another insightful episode.

Are you tired of feeling overwhelmed and uncertain about the changes happening in your body during menopause? Look no further! Join me for the completely free 5-day Secret to Thriving in Menopause Workshop starting on February 26th, 2023.

In this workshop, I will guide you through the mysteries of menopause and give you the tools to understand your body and hormones. You'll even discover your genetic profile, which will help you determine the best foods, exercise, sleep patterns, and more for your individual needs.

By the end of the workshop, you'll have a personalized Menopause Blueprint that will show you exactly what you need to do to thrive during this next stage of life. With my guidance and support, you'll gain confidence and feel empowered to make positive changes for your health and well-being.

In this first episode for 2023, we will be discussing Phytoestrogens, a natural way to regulate hormones during menopause.

Introduction

• Welcome to Menopause Conversations for 2023
• Introduction to the topic of Phytoestrogens and their role in regulating hormones during menopause
• Importance of understanding natural ways to manage hormones during menopause

What are Phytoestrogens?

• Definition: compounds found in certain foods that mimic the effect of estrogen in the body
• Regulate hormones by filling up estrogen receptors in the body and clearing excess estrogens
• Common sources: soy, flaxseed, sesame seeds

Benefits of Phytoestrogens

• Soybeans can reduce hot flushes, night sweats, improve vaginal dryness, and improve bone health
• Flaxseed can bring down hot flushes and improve cardiovascular health
• Sesame seeds are good for cardiovascular health, rich in zinc which is important for skin, bones, brain health, immune system and more.

Research on Phytoestrogens

• A study published in the Journal of Clinical Endocrinology and Metabolism found that soy isoflavones reduced hot flushes in perimenopausal women
• A study in the Journal of Women's Health found that flaxseed reduced hot flushes, night sweats, and improved vaginal dryness
• A study in the Obstetrics and Gynecology Journal found that Sesame seed oil reduced hot flushes and depression in post-menopausal women
• A systematic review and meta-analysis published in the Journal of Food and Sciences and Nutrition found that soy products reduced hot flushes.
• Maryon Stewart's research on phytoestrogens and their impact on menopause symptoms

Conclusion

• The inclusion of phytoestrogens in the diet can not only regulate      hormones but also improve overall health.
• More research is available on the efficacy of phytoestrogens in      reducing hot flushes and other menopause symptoms.
• Join us for our next episode to learn more about managing hormones      during menopause naturally.

Extra Resources

In this episode of Menopause Conversations I chat with Beverley Webb from Step Forward Coaching. Beverley had a really tough childhood but she managed to survive and eventually become a very successful business woman. But Beverley hadn’t left the trauma of her childhood behind her, it started to show up in her health and also her relationship with her children.

After losing everything, including her health, Beverley saw this as the chance to remove the masks that she had been hiding behind and find her voice.

Once Beverley healed the trauma of her childhood she knew that she had to help others find their voice as well. As a constant high achiever managed to retrain as a coach in a short time frame so that she could start helping others as soon as she could.

Beverley that silence makes the guilt and shame worse, this is why she believes it is her legacy is to use her voice to help others and she does this every single day with her words and her actions. This was a truly inspiring conversation that I thoroughly enjoyed.

This episode of Menopause Conversations Podcast is a little different from normal. The first difference is that I have a Wise Man on the podcast rather than a Wise Woman. The second difference is the topic – saving children from sex trafficking. I wish that I didn’t have to have this conversation with Marc but the work that Marc does with Destiny Rescue is real and it is needed.

Destiny Rescue is a Not-for-Profit organisation started in Australia over 18 years ago and is dedicated to fighting the trafficking and sexual exploitation of children in seven nations. Their highly trained agents run covert and raid rescue operations, day and night to locate and rescue children being used and abused.

With the ongoing support of generous donors, Destiny Rescue has successfully liberated over 5,200 individual victims of human trafficking. They have been instrumental in the closing of many bars, clubs and brothels known to be targeting children for sex work and have seen numerous perpetrators prosecuted.

Their tireless work has also helped keep hundreds more young ones from entering the sex trade through various local community prevention programs and delivered justice and care for those who have been rescued

This week's episode of Menopause Conversations was a fun one when I had Bron Roberts who is a Laughter Yoga Teacher. I had heard of laughter yoga before but I wanted to find out more. Bron shares the years when she lost her laughter and what she did to get it back. Bron also found that laughter got her through some tough times when her Mother was very sick.

There was so much fun and laughter throughout this episode particularly when Bron shares the story of the time she turned "crazy old lady" to get a flight upgrade. Bron has so many fun stories to share and she is proud of her "crazy old lady" status.

You will also learn a quick exercise to help you start laughing, follow along with Bron and I guarantee no matter what mood you are in, you will very quickly feel your mood lift as you experience the healing effect of laughter.

What happens to relationships as you move through your menopause years? For some women it is a time of new beginnings, for others it is a time of endings. In this week’s episode of the Menopause Conversations podcast I chat with Couples Counsellor Iman Iskander.

Iman shares the different stages a relationship goes through and what happens if we happen to get stuck at a particular stage of relationship development. We also talk about women who “stay for the kids” and what happens once their kids are older and no longer dependent on them.

Relationships with one person for a lifetime can be hard, but are we really supposed to be with the same person for our entire adult life? This is the question that I ask Iman and she shares different research studies that show whether this is a good thing or not. This leads to a conversation about different cultures and how they see relationships and the role of women.

This was a great conversation and I am grateful to Iman for share her expertise in this episode, it certainly got me thinking about my relationship. Will I be looking to move to the country and setup a community of only women? Only time will tell, but I do already have the farm in the country!!!

In this week's episode of Menopause Conversations I am talking with Janet McGeever who is the Co-Author of Tantric Sex and Menopause (with Diana Richardson). This was a beautiful conversation with Janet gently sharing how it is possible to be intimate after menopause despite the changes that happening in our bodies. Janet's book and this conversation is about relearning what we think we know about intimate relationships. She shares the importance of understanding energy, receiving and giving, when it comes to intimacy.

I really enjoyed this conversation with Janet, her voice is so gentle and she holds space while we talk about a topic that can be a sensitive one for many women. I thoroughly enjoyed reading her book and had many ahha moments as I was reading through. There is so much that we can still learn about intimate relationships, things that are completely different to what we have learnt in the past.

What do you do when you reach your mid-stage of life and you look in the mirror and don't really know who you are anymore. Anne McKeown is my guest on this week's episode of Menopause Conversations and she shares what happened when she went through this. Anne is now a Life Coach who helps other women to find themselves and create successful lives, in ways that are meaningful to them.

We discuss discovering who you are beyond your label as a mother, wife, daughter etc. and the endless possibilities that are available to you. Anne shares a simple exercise that you can do to discover who you really are.

In this week’s Menopause Conversations Podcast with Lisa Fitzpatrick we go on a journey to find your inner wise woman. Lisa shares a time when she was looking for a wise woman to guide her through a troubling time in her life, but she couldn’t find anyone. This led her on a journey of discovery and now she works with women to help them to connect to their internal guidance system.

In this conversation we discuss breaking the rules that we have been taught by the dominant patriarchal society that has kept women trapped for many generations. And yes, there is a discussion around witches, in fact it was a question about witches that first attracted me to Lisa and why I wanted to have her as a guest on the podcast.

As we uncover what it is to be a wise woman Lisa shares that wise women are comfortable with the mystery of life whereas before finding our wisdom, we often are looking for certainty and control. She shares how our wisdom comes from deep within our wombspace and how we can connect to our own womb.

In this current world where chaos appears to be the dominant force, healing of the world will come from our feminine energy. Once women are able to re-connect to their physical, emotional and spiritual energies there will be a healing power that re-balance a world that seems to be spiralling out of control.

This is an episode that might need a couple of listens, we go deep in some places. I thoroughly enjoyed this conversation, and it isn’t often that I get to have such an open conversation with someone who is on a similar wavelength to me. If some of what we speak about is a little difficult to grasp, please be gentle on yourself and know that the more you listen the more you will understand.

If you would like to connect with Lisa, her website and social media links are:

In this week’s episode of Menopause Conversations I am chatting with a dear friend Franziska Iseli about her new book The Courage Map. Franziska is an adventurer who wants to make a positive impact on the world. Franziska is always looking for great moments of humanity and she found many when she decided to take a motorbike ride across one of the most difficult and notorious highways in the world – the Silk Road.

Whilst she was on her journey Franziska had many different adventurers and met so many people who showed her those moments of humanity that she was looking for. This is a fun conversation with Franziska as she shares stories from her journey and what she learnt about courage from the back of her motorbike.

More and more women are experiencing menopause after cancer, whether it is from the disease itself or from the treatment.  I wanted to make sure that we covered this topic with the respect that it deserves so decided to ask a friend who has experienced a medically induced menopause at the age of 47.  Sonya Lovell is a personal trainer and has always led a relatively healthy life until she received a cancer diagnosis almost 5 years ago.  

The diagnosis shocked Sonya but what was to come was chaos and confusion as Sonya was plunged very quickly into menopause.  Sonya shares her story of not feeling well informed about what would happen to her when it came to her menopause and the lack of support that she received from the medical fraternity.

In this episode Sonya not only shares her experience she also shares what her dreams are for the future of cancer treatments and the support of women through medically induced menopause.  I am thankful that Sonya was open about her story and that she was able to share some of her tips that helped her through some of her worst times.

To learn more about Sonya visit

In this week’s episode I am sharing an interview that I did with Yvonne Shepherd from Women’s Fitness Adventures (WFA) for her community.  I share some of my challenges around osteoarthritis and weight gain and how I was able to recover from a full hip replacement and complete a 27km walk 6 weeks after finishing my rehab program.  

I don’t think of myself as inspiring when I share my story because I am simply doing what I need to if I want to be able to stay health and mobile as I age but I have been told that my story is inspiring. If only one woman gets inspiration from what I have achieved, then I will continue to share.  

Mobility, balance and flexibility is so important as we age.  These are what will continue to give us a good quality of life and for me it means that I can continue to do the multi-day hikes that I love to do.  I love the challenge of deciding to do a hike and then the planning process to get fit and strong to be able to complete the hike.  My next big hike is in Iceland on July 2023.  I have already started my training, 9 months out, so that I will be able to complete this challenging hike.

If you would like to learn more about Women’s Fitness Adventures and the hikes that they organise visit:

As we age and our hormones shift, many women start to notice that their skin changes. It isn’t as tight as it was in the past and often, they start to notice lines and wrinkles that weren’t there in the past. I get so many questions about the best skincare to use as you age that I decided to chat with Kim Morrison, the Founder and Creator of a fantastic natural skin care brand called Twenty8.

Kim Morrison is a 5 times best-selling, award-winning author, founder of Twenty8 Essentials, an aromatherapist, health and lifestyle educator, mentor, Master NLP Practitioner and Time Line therapist, Advanced Hypnotherapist and a multi-tasking wife and mum. With two aspiring athletic children, one a ballerina and the other a rugby player, Kim is married to former NZ Cricketer Danny Morrison who, as a family, moved to the Sunshine Coast in 2006.

With athletic goals herself, she played netball well into her 40’s and proudly represented Auckland from 1983-1986. Kim took up the crazy sport of ultra marathon running in her early 20’s and set a world record as the youngest female to run 100miles in less than 24 hours. She went on to represent Australia at the world indoor 24 hour championships in the UK where she set 8 Australian records in 1990.

68-year-old world record holder Cliff Young was her mentor at the time and, to this day, lives by his ethos that success is 90% mental and 10% physical. She has used her running story as a direct metaphor for life – riding the highs, hitting the walls, pushing through the pain barriers, crossing the line and never, ever giving up!

In this episode Kim shares:

• The changes that happen to your skin as you age
• The myths around the anti-ageing marketing messages
• Why it is important to use skincare that doesn’t have toxic ingredients
• How you can have a simple skincare routine that enhances your skin
• Why the most important thing you can do for your skin has nothing to do with the skincare products that you use

If you want to learn more about the work that Kim does and her skincare range, Twenty8 visit:

FACEBOOK

I often get asked about some of my favourite books, podcasts, communities etc when it comes to the topic of menopause. In this episode I share with you some of those resources and their links

Books

• Queen Menopause by Alison Daddo
• Art of Self-Love by Kim Morrison
• The Upgrade by Dr Louanne Brizadene 
• Goddesses Never Age by Dr Christiane Northrup 
• The Wisdom of Menopause by Dr Christiane Northrup
• The Hormone Repair Manual by Lara Briden 
• Magnificent Midlife by Rachel Lankester 

Podcasts

It was an honour to have Maryon Stewart as a guest on the Menopause Conversations Podcast. Maryon is the author of Manage Your Menopause Naturally and 27 other books. She is considered a pioneer of the Natural Menopause Movement.

She has helped tens of thousands of women around the world overcome PMS and menopause symptoms without using drugs or hormones. She has had her own TV and radio shows as well as contributing to many other shows and series. In 2018 she was awarded the British Empire Medal and was recognized as one of the 50 most inspirational women by the Daily Mail.

In this episode we talk about

- Women’s expectations and fears around menopause

- The role that phyto-oestrogens can play in helping you to get through your menopause transition with relative ease

- The different research projects that Maryon has conducted to understand more about women’s experiences in menopause and the best method to support women through this transition without the use of additional hormones or drugs.

Headlines like “Menopause is Costing Women $17bill in lost income a Year” or “Nearly 1mill women leave the workforce due to Menopause” are quite scary and give women the idea that menopause will cause them to lose their jobs. While it is possible that some women make decisions to leave their job while they are in their menopause transition the issue is not as big a problem as the headline makes out.

In this episode of the Menopause Conversations podcast I have a look at some of these headlining statistics and delve into the ‘real’ truth behind the numbers. One thing that I learn many years ago when I was studying to be an Accountant is that you can often “mold” the numbers to tell the story that you want to tell. Add these headlines to the fact that women are being told that everything is “normal” leads women to feel like they are not being heard or that there is nothing that they can do to feel great again, and that life is a downward slide as they reach their menopause transition.

This episode is a little bit of a rant from me, but I think that it is important that we don’t take things at face value, especially the narrative that there is nothing good that happens with menopause and the only way to get through this time of life is to take HRT.

Don’t we all sometimes wish that our face looked a little tighter or that we could hide some of the wrinkles that seem to be appearing? In this episode of the Menopause Conversations podcast Vanamala Mayr-Reisch shares some of her tips to naturally lift and tighten your face using face yoga.

Vanamala’s mission is to empower women to build their confidence and feel proud of who they are. She is a certified face yoga teacher, physiotherapist, eye fitness trainer and the founder of Face Yoga Australia.

Face Yoga is a natural way to lift the face and a pathway to profound inner transformation. Vanamala is deeply passionate about sharing her extensive knowledge about the body, mind and spirit, acquired over 35 years of working with people.

Have a listen to the episode and try a couple of the exercises that Vanamala shares for a couple of weeks and see if you notice a difference.

Vanamala offers a variety of face yoga classes, workshops, coaching programs, one-on-one consolations and corporate classes in person and live-online.

When I heard that the largest demographic of homeless people in Australia were women over the age of 50, I was completely shocked.  These women are often hidden from society and lose their homes after marriage breakdowns. This statistic is one that my guest on the podcast this week also wants to change. Some people would say that Bernadette Jansen from The School of Renovating is simply a renovator. She is so much more than this.  Bernadette shows women how it is possible to make money through renovating to support you through the second half of your life.  

In this episode Bernadette shares:

• Her first attempt at renovating when she was 13 years old
• How you can renovate for a profit without being ‘on the tools’ yourself
• Why the popular renovating TV shows are unrealistic
• How you can get started with renovating even if you don’t have a lot of money to start with

If you have ever thought about renovating as a way of funding your retirement, then this is the episode to listen to.

It was recently reported that Drs in the UK are prescribing walking to maintain great health rather than medications, this was music to the ears of our guest on the Menopause Conversations podcast this week.  Yvonne Shepherd is the owner of Women’s Fitness Adventures a company whose mission is to encourage women to become stronger for life through fitness, adventure and social connection.  Yvonne has seen the impact that getting out and moving in nature has had on the health and lives of women in her community.  Many of Yvonne’s members are over 50, with some enjoying life on the trail well into their 70s.  

Yvonne has built a great community of women who train with her to get fit and strong for different adventures and she also creates those great adventures as well.  With hiking trips all around Australia and overseas there are always a variety different experiences available for various levels of fitness, and if you don’t feel fit enough to do a specific adventure Yvonne will support and train you so that you feel confident and take on any adventure that you want.

For the month of October (2023) Yvonne is offering a special discount for members of this podcast.  

Listeners can save an additional 10% on an Annual Membership to Women's Fitness Adventures. This offer is valid through until October 31st, 2023. Use the code ANGELA at the checkout, where the discount will automatically be applied.

If you have ever felt that you have missed out on precious summer memories because of how you feel in a swimsuit, then this episode is for you. Anita McLachlan from Sequins and Sand and Summer Confidence Society chats to me about the very real issue that many women experience in summertime. Having owned an online swimsuit retail store for many years Anita soon realised that she wasn’t really in the business of selling swimsuits, she was actually in the business of giving women back their confidence and their self-acceptance

In this episode we discuss

• The difference between body confidence and swimsuit confidence
• The role of the media in women’s confidence about their body, particularly in a swimsuit
• The annual Cossie Confidence photoshoot that has women coming back year after year to have their photos taken in their swimsuits and how this event has changed the lives of many women
• The importance of finding the right swimsuit that provides support and confidence

Speaking with Anita is always fun, and she brings a special sense of fun wherever she goes. I am sure that you will enjoy listening to this episode as much as I did recording it.

If you want to learn more about the work Anita is doing with the Summer Confidence Society, she is running some free Masterclasses in October. The Reclaim Your Swimsuit Confidence Masterclass is for you if:

      ⭐ You feel stuck. You hesitate and miss out on making precious summer memories because of how you feel in a swimsuit; you know it’s time to care less and do more of what matters most.

      ⭐ You're tired of 'making do' and settling for what you know isn't serving you well. It's time to find the swimsuit style that will lift your spirits and feel great on.

      ⭐ You’re tired of wasting precious time and money on swimsuits that just don’t fit right and don't do the job for you.

      ⭐ You want a new swimsuit but don’t know where to start, you're overwhelmed and confused.

The Masterclass is being run on 2 dates (choose the date/time that suits you best) – October 5th at 7pm AEST & October 6th at 12pm AEST

Today’s guest on the Menopause Conversations Podcast is Dr Alyssa Dweck. Dr. Alyssa Dweck is a practicing gynaecologist and the Chief Medical Officer of Bonafide. She has been an Ob/Gyn for over 25 years with a special interest in menopausal health and training in female sexual health.

Dr. Dweck is the co-author of three books and has appeared on The Today Show and Good Day LA. She contributes regularly to multiple in print and online media outlets. She has been voted “Top Doctor” in New York Magazine and Westchester Magazine.

When she’s not helping women improve their health, Dr. Dweck enjoys time with her husband, two sons and “girly” English Bulldog. She is an avid runner and sports car enthusiast.

In this episode we discuss:

• Vaginal Health
• The difference in the terms ‘vulva’ and ‘vagina’
• The main causes of the common symptom’s women experience as their hormones drop
• What you can do about these symptoms
• The use of topical oestrogen to alleviate symptoms
• The importance of looking after your pelvic floor

You can learn more about the work that Dr Alyssa is doing by following her:

Every single day you receive messages from your body, some messages are louder than others. Have you ever heard them? The only way in which your body can communicate with you is through symptoms, these are the messages from your body.

The human body spends its entire life trying to stay in balance, this is what we call homeostasis. When your body is out of balance you will experience symptoms while the body tries to re-balance itself again. If you don’t listen to the messages and the situation doesn’t change your symptoms will get worse and worse until you have no choice except to stop and make change (or you die!)

As women go through their menopause transition, they often start to experience new symptoms that appear to come out of nowhere. They haven’t come from nowhere and they are not caused by your hormones. In fact, hormones are simply messengers that pass messages between different cells in your body. Your reproductive hormones are quite protective and as these hormone levels come down you start to lose some of the protection these hormones provided you and symptoms start to be more evident. The symptoms aren’t new, they are simply more evident now that the protection offered by oestrogen and progesterone is being diminished.

Some of the common messages that occur in the menopause transition are:

• Joint pain, which is inflammation mainly caused by food choices
• Hot flushes caused by general stress and liver stress
• Weight gain caused by stress or insulin resistance (due to food choices)

There is an underlying cause for every symptom that you are experiencing, and stress generally is playing a significant role. 

So what can you do?

1. Stop and listen to your body rather than mask with pills.
2. Don’t think that you are broken, you aren’t. Your body is simply trying to bring itself back to balance.
3. Process any past trauma(s)
4. Respond by eating the right food for your body, move your body the way that feels best, reduce your exposure to environmental toxins, reduce stressful situations in your life and change your mindset around ageing and menopause.
5. The books that I mentioned in the podcast were
6. The Body Keeps Score by Bessel Van der Kolk
7. The Secret Language of Your Body by Inna Segal
8. You Can Heal Your life by Louise Hay

Everyone has tried diets that didn’t work or have found out that what used to work doesn’t work now.  Every woman’s experience of menopause is different 

• some have hot flashes and night sweats and others don’t
• some put on weight and others lose it
• some have excruciating joint pain and others don’t
• there are so many different symptoms associated with menopause and no 2 women have the same experience

Your experience of menopause is unique to you, this is why what works for others might not work for you.  It is time to get rid of the cookie cutter approach when it comes to menopause and start seeing every woman as the unicorn that they are.  This is what personalised health is all about, recognising your uniqueness and creating a solution that will work for you

So what makes you different to every other woman on the planet – your genes? (except for identical twins but I will get to that in a minute)

Your genes determine

• How tall or short you are
• What your natural hair, skin and eye colour are
• Where you predominantly store fat
• Whether you are naturally lean
• Whether you grow muscle easily or store fat easily
• Whether you have a higher risk of certain diseases eg CVD, Breast Ca
• Your genes also give you some clues as to how and when you will go through menopause

But genes are not the full story

• Genes give clues but we also need to consider epigenetic factors
• Epigenetic = above the genes
• These are the factors that determine whether a specific gene is turned on or off.  
• Epigenetic factors include – diet, lifestyle, environment, toxic exposure (cigarettes, drugs etc), relationships, family/social, work, stress, travel
• Basically every decision/action you have taken in your life impacts your genes
• With identical twins even though their genes are the same their life decisions (epigenetics) are not, this is why you can have twins with totally different health expressions

How does all this information help you to work out what is the right eating or exercise plan for you?

You were born with an inherited body type based on skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph or a combination of any 2

• Ectomorphs are generally tall and lean
• Mesomorphs tend to be shorter and more muscular
• Endomorphs tend to hold onto more fat
• The different body types give us clues as to the biology of your body for example:

            o When to eat, how much to eat

            o When to exercise, the type of exercise

            o How your brain handles stress

            o The impact of various hormones on your body

All of this information is evidence and science based.

If you want to learn how you can identify your body type and the best eating and exercise for you by joining the free 5 day Secret to Thriving in Menopause workshop.  I will go through each of the body types in detail and give you the opportunity to create your own personalised menopause blueprint.  My clients have had 100% success rate when they identify their body type and then adjust their living to their personal biology which is based on their genes, their epigenetics and their health history.

Statistics show that women over the age of 45 are the largest consumers of alcohol in Australia and I would assume that these stats are similar in other western countries. We live in a culture that tells us that alcohol is required to be social, to relax, to have fun, to be part of the group. But there is another side to alcohol consumption, particularly when it comes to women as they are moving through their menopause transition.

The changes in women’s bodies and their hormones means that there is less tolerance to the impacts of alcohol than there was in the younger years. Some of the common symptoms that are associated with alcohol consumption are:

• Alcohol creates stress in your body and causes symptoms such as:
• hot flushes and night sweats
• joint and body pain
• weight gain around tummy
• sleep problems
• low energy
• foggy headedness
• mood swings
• depression and anxiety

Have a listen to the episode to get a better understanding of what happens to your body when you drink that glass of wine and why your body reacts the way that it does.

Our special guest on this week’s episode of Menopause Conversations Podcast is Fiona Keary from Style Liberation. I have shared Fiona’s work before on an earlier episode any I thought it was time to have Fiona on to have a deeper conversation around how the clothes that we wear tell a story about ourselves. To be honest this was also an opportunity for me to get a personal styling session as Fiona answers some of my questions about how you can determine the best style of clothes to wear and how to create particular shapes with your clothes.

Fiona admits that she used to be a real ‘style tragic’, she loved clothes but had no idea how to put them together in a way that looked great. She obviously has learnt a lot since those early days and now she loves working with women who are over the age of 40, helping them to dress to suit their changing body shape and their changing hair colour.

In this episode Fiona shares:

• The concept of Style Personalities and when you understand what your Style Personality is how easy it is to find clothes that not only look great and help you feel great as well
• We talk through 2 of my Style Personalities and Fiona helps me understand why I prefer certain styles
• We have a very important discussion about how long pants should be “above the ankle or below”? Can you guess what I prefer? Have a listen to the episode find out

Fiona is running a free Revamp Your Wardrobe Masterclass - The 3 Secrets to Putting Together Outfits You Love Without Starting from Scratch or Spending Thousands of $$$ on Aug 31st and Sept 1st at 8pm AEST (2 dates but the same masterclass). In this Masterclass you will discover:

• The secret ingredients to creating a wardrobe where everything goes together (less pieces - more outfits)
• How to avoid wasting $$$ on clothes you never wear
• How to avoid the 'alien effect' and choose pieces that you look and feel great in
• Size is not a barrier to looking good. SIZE doesn't matter, it's all about proportions
• How to set yourself up for shopping success and come home with winners!

The menopause is a time of change. One of the biggest changes that many women experience is weight gain.

You might have gained weight despite your best efforts to exercise regularly and pay attention to your nutrition, especially in the hard to lose Meno-Belly region. But the issue is the former weight loss strategies that used to work for you typically cease working once you enter menopause.

Women's hormone levels begin to fluctuate in their early 40s. Along with other variables, these hormonal changes play a big part in menopause weight gain. As women progress through menopause, they may gain weight for a variety of causes (often a mix of these).

• Lowered Thyroid Function
• Insulin Resistance
• Stress
• Oestrogen Receptors
• Dietary Choices

The good news is that you can shed those excess kilos, but it will require some effort on your part. Understanding how your body functions can help you take the actions that will have the biggest impact.

You may have noticed that not everyone responds well to a particular diet. On a ketogenic diet, some women will thrive while others may find it difficult. Everyone is unique, so as your body changes your need changes. The secret to discovering to lose your meno-belly is understanding your genetic profile.

Finding out your unique genetic HealthTypeTM makes losing weight simple. You will learn the right foods to consume, the perfect times to eat them, how to exercise properly, when to sleep well, and more. Following your individual HealthTypeTM will:

• Reduce insulin resistance
• Improve thyroid function
• Reduce stress on your body
• Reduce inflammation
• Rebalance hormones

This will minimize your discomfort and reduce your menopausal belly.

Join me for the upcoming session of the FREE 5 Day Secret to Thriving in Menopause Workshop to hear more about how you can lose your meno-belly by identifying your unique HealthTypeTM.

One of the symptoms associated with menopause that is least discussed is joint and body pain. I had continual pain for approximately 2 years when I was in peri-menopause. Although I don't often use painkillers, there have been a few times when I needed to take Panadeine just to fall asleep. Since this generation of women leads more active lives than our mothers and grandmothers did, joint and body pain have not historically been a common symptom associated with Menopause. But there are several factors that need to be considered here. The drop in Oestrogen, diet and ordinary wear and tear all contribute to the pain. Any underlying inflammation will become visible when Oestrogen levels drop, and collagen levels decrease.

Inflammation is most frequently brought on by our food, but there are other causes as well. Collagen is what keeps our skin appearing smooth and young, it also keeps our ligaments and tendons working properly. So, when collagen levels decline, we may become stiffer and less flexible. Meanwhile, our muscle tissue and joint membranes are protected in part by Oestrogen. It aids in the repair of our joints and contributes to the cell turnover process. The normal wear and strain on the joints are another factor that needs to be taken into account. Women who regularly exercise are more susceptible to joint wear and tear.

Nonetheless, we must acknowledge that Menopause is a period of life that happens naturally and it not actually the problem. The issue stems from how we have, up to this point, handled our bodies. Most of us use excessive amounts of alcohol, consume diets heavy in inflammatory foods like sugar, and fail to get adequate sleep. But the good thing is we can get rid of this pain by making changes in our lifestyles. Listen to this episode to find out more.

At the age of 47 Tania Dalton started to wonder what would happen if she lived a short life like her Dad, what would she miss out on? Tania decided that she was going to train to run a marathon even though she says she didn’t consider herself an athlete, didn’t like running and she wasn’t fast. Peri-menopause hit Tania quite hard with lots of symptoms such as hot flushes, weight gain and debilitating joint pain. But she didn’t give up. Tania completed the marathon in a faster time than she thought was possible.

But that wasn’t end of physical challenges for Tania, she then decided to complete a full Ironman event. It took her 3 years of training, while her menopause symptoms were getting worse due to the stress that she was putting her body under and then along came covid and threatened to derail everything that she had trained for. Tania kept training but she knew there was a chance that she wouldn’t make the cut off for the event or even be able to travel interstate as border closures came in virtually overnight. Listen to the podcast to hear what happened.

Tania’s story is one of grit and determination and she realised that she was more capable than she ever thought possible. Her message to all women is that you can do anything that you put your mind to and she believes that menopause makes you stronger.

This week is the final episode in the Understanding Hormones series and in the episode, I am talking about the hormone Insulin and specifically something that is known as Insulin Resistance. Insulin Resistance is one of the key factors when it comes to weight gain in peri-menopause and beyond. In this episode you will discover:

- What the role of insulin is in the body

- What insulin resistance is

- How the shift in your reproductive hormones can trigger insulin resistance

- The other factors that you need to consider when it comes to insulin resistance

- What you can do to reverse insulin resistance and get rid of your meno-belly

In this week’s episode of Menopause Conversations, I have Clarissa Kristjansson as my guest. Clarissa is a Mindful and Menopause Expert, Author of the bestseller The Mindful Menopause and the host of Thriving Thru Menopause Podcast. Clarissa believes that life transitions give women the opportunity to explore life differently. In this episode we discuss the important topic of menopause in the workplace and how you can not only keep your job but thrive.

Some of the topics that we cover in this episode include:

- Why it is important to take a kinder approach to ourselves through peri-menopause and beyond

- How to shift from blaming and criticising ourselves to self-acceptance

- Clarissa shares her journey through menopause while she was in a high level corporate role

- Some mindbody practices to help you to manage your symptoms

To follow Clarissa and learn more about the work that she does visit

It is time to get a better understanding of the role that the thyroid plays in some of t he symptoms that are often associated with menopause, particularly weight gain.  In this episode of Menopause Conversations, you will discover:

- The role your thyroid plays in keeping you healthy

- The specific nutrients you require for a healthy thyroid

- Why the liver plays such an important role in keeping your thyroid functioning well

- How you can support your liver through food and nutrition

Sandy Davies is the creator of the menopause balm called Happy Pause and is affectionately known as the Vag Queen. Sandy is on a mission to open the conversation around vaginal health as women age. Sandy is also full of life and vitality; this conversation was so much fun to have. Join us as Sandy shares her story around menopause, what her beliefs were and how much they have changed now that she has moved through her own menopause transition.

This menopause conversation goes in many different directions, just like menopause itself really. The underlying message from Sandy is that menopause and midlife are opportunities for women to connect to their inner wisdom and embrace their next stage of life. This is not a time of life to be held back by conditions such as vaginal dryness and whether you experience dryness or not every woman deserves to feel great ‘down there’.

This is the next episode in the Understanding Menopause series and today I am chatting about the role that your liver plays in keeping your hormones balanced and you looking and feeling great. Most women don’t realise the importance of optimal liver function when it comes to balancing their hormones. This is something that most doctors don’t talk about probably because they don’t fully understand the link between your liver and your hormones, or they simply don’t think that it is important enough to talk about.

Most women understand that the liver is where you get rid of toxins from your body, but it also plays an important role in the manufacture of new hormones and the break down of old hormones. You could say that your liver is a manufacturing and re-cycling plant all in one. How amazing is that!

Some of the common signs that your liver is not functioning at an optimal level are:

- Weight gain

- Foggy headedness

- Skin rashes

- Digestive issues

- Hot flushes and night sweats

- Sleep problems

- Joint pain

- Hormone imbalances particularly oestrogen dominance

When you look at this list you might notice that there is a lot of similarity with the common symptoms associated with menopause.

One of the most common culprits that causes issues with stops your liver from functioning optimally is alcohol consumption. This is something that many women don’t want to hear, but unfortunately it is true. Your liver’s ability to breakdown and excrete alcohol declines as you go through your menopause transition, this results in many of the symptoms that you might be experiencing.

In Traditional Chinese Medicine liver meridian time is between 1-3am. If you find yourself waking at this time with night sweats, wanting to go to the bathroom, tossing and turning then this is a sign that your liver is not functioning optimally. Of course, alcohol is not the only culprit here, medications and exposure to toxic chemicals can also play a role.

From the very first moment of this podcast Rachel Lankester and I are talking about a controversial topic – the conversation around menopause that is currently taking place in the UK. With the push to get more and more women in the UK taking HRT and which has resulted in a shortage of HRT that has left many women feeling abandoned. Rachel jumps on her ‘soapbox’ to share her view on what is happening and her sadness that the dominant conversation around menopause is one of struggle and horror.

Rachel was diagnosed with early menopause when she was trying to fall pregnant, as you can imagine this was a complete shock to her especially when she didn’t really think there was much wrong with her hormones. After following some great advice around her diet and lifestyle Rachel was able to reverse the ‘early menopause’ diagnosis but sadly didn’t go on to fulfil her dream for another child. This experience sent this avid researcher on a mission to learn more about menopause and the midlife experience that many women go through.

Rachel has her own very successful podcast called Magnificent Midlife and she has some wonderful guests. Her podcast shares the stories of everyday women doing extraordinary things and it is her mission to share with as many women as possible that midlife is not a time to hide and suffer it is your time to shine because the world needs you now more than ever.

To learn more about Rachel visit