Moving Through Menopause

Are you over 50, Post-Menopause and feeling stuck in a style rut? Maybe your wardrobe is overflowing, but nothing feels right anymore… Help is at hand! You can reinvent Your Style After 50 with Nicky Hambleton-Jones' 12-week Programme - Bolder, Not Older!I sat down with celebrated stylist, TV presenter, and author Nicky Hambleton-Jones to uncover her TOP TIPS to help Women over 50 boost their confidence, vitality, and vibrancy with some simple fashion swaps. We cover it all—from decluttering hacks to the power of colour and print. Why a belt is a total game-changer, and even how the right footwear can transform your posture and boost your confidence.It’s time to STOP 'throwing on' clothes and create OUTFITS that make you feel alive, visible, and unstoppable.If you’re ready to feel bolder, not older, hit play and let’s transform your style together.Don’t forget to follow for more inspiring conversations on midlife, menopause, health, and confidence.Drop a comment with your favourite style tip from Nicky!Get Your FREE GIFT - Download your Moving Through Menopause Guide: HERECHAPTERS00:00 Introduction and Embracing Change00:37 Welcoming Nikki Hamilton Jones00:49 Fashion CPR and Style Over 5002:27 Critiquing Phillipa's Outfit06:37 Nikki's New Book: Bolder, Not Older14:48 Defining Your Waist and Body Confidence18:10 The Rise of Athleisure and Throw-On Dressing18:48 Creating Outfits with Intent19:35 Wardrobe Experimentation and the Seven-Day Edit21:10 Sustainability and Reusing Clothes22:11 Footwear Challenges and Solutions23:06 The Importance of Posture and Heels26:08 Embracing Colour and Print30:53 Building an Exciting Wardrobe33:21 Wardrobe Detox and Reinvention34:03 Conclusion and Final ThoughtsMy Thanks to:Nicky Hambleton Jones Bolder NOT Older is OUT NOW Buy NOW on AMAZON Note this is an affiliate link, and I make a small commission on this sale. Move with PhillipaGot Body Issues? Book your FREE consultation with Physiotherapist PhillipaBOOK YOUR FREE CHAT #NickyHambletonJones #StyleOver50 #MidlifeConfidence #WardrobeDeclutter #FashionTipsForWomen #BolderNotOlder #over50style

Tom Swales SURVIVED Invasive Strep. A, only because he was FIT AS A FIDDLE. Are you waiting for a reason to rethink your health and fitness? If you want my advice, don't wait for a NEAR-DEATH experience to make time for fitness. If you're a woman over 40 navigating the emotional and physical challenges of menopause, this could be the perfect time to re-evaluate and prioritise your Health and Fitness. Get Your FREE GIFT - Download your Moving Through Menopause Guide: ⁠HEREThis powerful episode of Moving Through Menopause is a must-watch. Fellow physiotherapist Tom Swales shares his life-changing story of recovery from a near-fatal encounter with Invasive Strep. A, and the crucial role fitness played in his survival. We get practical, and you can join me as we discover Tom's favourite exercises to feel fitter, manage pain, reclaim your energy, and live the second half of your life in great health. This episode is packed with science-backed insights and practical tools to help you shift from surviving to thriving. Get ready for an engaging session filled with expert advice, real-life experiences, and life-changing fitness tips to help you live a fuller, pain-free life through and beyond menopauseChapters00:00 Introduction and Guest Welcome01:30 Tom's Journey Through Severe Illness03:01 The Importance of Health and Fitness05:13 Understanding Pain and Movement15:29 Exercises for Balance and Stability21:07 Strength Training and Functional Movement26:29 Ground Exercises and Holistic Health28:29 Conclusion and Where to Find out MoreGot Body Issues? Book your FREE consultation with Physiotherapist Phillipa https://Precizion.as.me/20minutefreeMake Movement a habit with Phillipas LIVE online Pilates and Yoga classes: Book your FIRST FREE with the coupon code FIRSTFREE at Checkouthttps://Precizion.as.me/GroupClassesOnlineThanks to my guestTom Swales InstagramYouTubeDisclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

Stop beating yourself up and Master Menopause with our Guide to Emerge Happier and Healthier than ever before. It's your time to shine, but living a life you love, filled with meaning and purpose takes PLANNING. Please don't leave it to chance and listen up for our Top Tips to thrive and find your greatness Post Menopause. Get Your FREE GIFT - Download your Moving Through Menopause Guide: https://precizion.co.uk/menopause-for-beginners/In this episode of Moving Through Menopause, I welcome Suzanne Campi, a life transformations coach, to discuss how women can navigate the Menopause transition to live a life they love. Suzanne emphasises the importance of reframing menopause as a positive phase of life, encouraging self-reflection, honouring one's body, and seeking supportive communities and holistic health practitioners as needed. Menopause is a NEW Beginning - Our TOP TIPS:1. Appreciate and acknowledge past accomplishments,2. Self-care is a non-negotiable,3. Nurture a positive mindset,4. Sound nutrition and Physical fitness underpin health and wellness,5. Indulge your passions and seek out connections for a life you will LOVE.Chapters00:00 Embracing a New Phase of Life01:31 Introduction to the Podcast and Guest02:13 Understanding Menopause and Its Challenges03:39 Strategies for Managing Transitions07:42 The Importance of Holistic Health09:10 Navigating Personal and Professional Changes16:21 Exploring New Opportunities18:50 Realizing Our Greatness20:09 Building Strong Social Connections21:49 Stepping Out of Comfort Zones24:37 Embracing New Phases of Life26:11 The Power of Positive Framing28:32 Life as a Practice33:43 Finding Balance and Support34:45 Conclusion and ResourcesGot Body Issues? Book your FREE consultation with Physiotherapist Phillipa https://Precizion.as.me/20minutefreeMake Movement a habit with my online Pilates and Yoga classes: Book your FIRST FREE with the coupon code FIRSTFREE at Checkouthttps://Precizion.as.me/GroupClassesOnlineThanks to Suzanne CampiGet in touch with Suzanne: https://www.suzannecampi.com/Check out the FREE Quiz to design your dream retirement https://wheelofretirement.scoreapp.com/Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

Don't waste your time on random workouts and fad diets; DO THIS instead to burn belly fat at perimenopause.Discover how weight training and eating Protein are essential for boosting your basal metabolic rate and losing fat at perimenopause. Get Your FREE GIFT - Download your Moving Through Menopause Guide: https://precizion.co.uk/menopause-for-beginners/Learn how to build and maintain muscle mass to achieve your fitness goals and maintain long-term health.Learn why focusing on health through resistance training is crucial for maintaining mobility and independence in midlife and beyond. Welcome to 'Moving Through Menopause'. In this episode, I chatted with Sarah Frenza, a women's nutrition and body transformation coach, to discuss strategies for managing weight gain during perimenopause. Sarah shares her expert insights and personal journey to provide actionable tips for women over 40. Key points include the importance of strength training, protein intake, stress management, and sustainable habits for long-term health and body confidence. Tune in for practical advice to smash your goals and stay motivated in your fitness journey.Chapters00:00 Introduction and Guest Welcome00:58 3 Top Tips for Weight Management01:44 Importance of Strength Training06:01 Sarah's Personal Journey10:24 Tips to Balance Fitness with a Busy Life15:33 Managing Aches and Pains19:36 Stress Management and Recovery22:30 The Role of Protein in Diet28:34 Maintaining Long-Term Success30:55 Free Resources and Community35:24 Conclusion and FarewellBook your FREE consultation with Phillipa HEREJoin our online Yoga and Pilates classes for FREE with the Coupon Code FIRST FREE at checkout JOIN HEREThanks to Sara FrenzaGet in touch with Sara HEREDisclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

Forget FAD DIETS and FIX IBS with Psychotherapy. Are you struggling with embarrassing and painful symptoms like bloating and 'wind'? You are NOT ALONE! But did you know that around 2/3 of IBS sufferers are Female, and lots of Women are being diagnosed with IBS for the first time Post menopause!In this episode of 'Moving Through Menopause,' I welcome Tina Wright, a cognitive behavioural psychotherapist, mindfulness teacher, and chronic pain specialist. Let us help you beat the pain and embarrassment of IBS using Psychotherapy and strategies like mindful eating and stress management. Get Your FREE GIFTDownload your Moving Through Menopause Guide https://precizion.co.uk/menopause-for-beginners/Join us as we discuss the intricate connections between Irritable Bowel Syndrome (IBS), menopause, anxiety, and diet. Tina delves into the physiological and psychological factors contributing to IBS that are exacerbated for women navigating perimenopause and Menopause. The conversation covers the importance of identifying your personal triggers, the roles of estrogen and progesterone, and how psychotherapy and stress reduction can alleviate symptoms. Tina also shares practical advice on dietary habits, stress management, and mindful eating to help women manage IBS effectively. IBS is not just about food; complex problems call for complex solutions, so embrace the power of the mind and get relief from TODAY.00:00 Introduction and Phillipa's story of IBS00:35 Understanding IBS and Its Triggers01:55 The Connection Between Hormones and IBS04:51 Diagnosing IBS: Tests and Procedures08:45 Dietary Changes and Their Impact14:12 Psychotherapy for IBS Relief27:40 Practical Tips for Managing IBS34:16 Tina's Approach and Services37:36 Conclusion and Final ThoughtsSincere thanks to Tina Wrighthttps://www.evolve-psychotherapy.co.uk/Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

The Truth is HRT is SAFE to use for Menopause Relief and the benefits outweigh the risks. HRT can help rebuild bone, reduce the risk of Alzheimer's, heart disease, and colon cancer, and alleviate menopause symptoms like hot flushes. Nothing works like giving back what the body is missing. In this episode of Moving Through Menopause, Phillipa is joined by Dr. Malaika Woods, a Certified OBGYN and Functional Medicine Practitioner. FREE GIFT Download your Moving Through Menopause Guide https://precizion.co.uk/menopause-for-beginners/ We discuss the benefits of hormone replacement therapy (HRT) for menopause management and debunk misconceptions about its risks: 📍The benefit of estrogen really outweighs any potential minimal risk 📍More women will experience Heart disease than breast cancer, although that's what we're afraid of 📍 HRT helps to reduce the risk of Alzheimer's - 30 to 50%. 📍HRT helps to reduce the risk of heart attack and stroke - 30 to 50% 📍Oestrogen is the one thing that actually can rebuild bone.  All the other fancy treatments that reduce bone loss also have a lot of significant side effects. 📍HRT let's get your levels right 📍Phytoestrogens VS HRT  📍Holistic approaches to health Dr Woods emphasises the importance of Progesterone, Oestrogen and Testosterone in alleviating menopause symptoms and improving overall health. That said, no amount of HRT will combat detrimental lifestyle choices and we both agree that the best recipe for Menopause Management harnesses natural approaches including movement, nutrition, sleep, and managing stress alongside hormone support. There is not a ONE-SIZE FITS-ALL fix for Menopause and Dr Woods encourages personalised approaches that can help women thrive through menopause and beyond. 00:00 Introduction to Oestrogen Benefits 00:46 Meet Dr. Malaika Woods 01:41 Understanding Female Hormones 03:30 Getting the Hormone Levels Right in Peri and Postmenopause 09:36 Problems with the Women's Health Initiative Study 14:33 How does Functional Medicine approach Menopause Support 17:32 The Role of Testosterone for Women 18:42 Natural Approaches to Menopause 24:18 Personalised Medicine and Hormone Therapy 33:42 Conclusion and Resources Sincere thanks to Dr Malaika Woods https://drwoodswellness.com/ Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

Popping Pills? or Busting Moves! In this video discover the secret to staying young during Menopause and beyond... It's Dancing to show tunes! You have a winning combination when you combine uplifting songs from shows with movement. Boost your energy, lift your mood, and rediscover your spark during menopause. In this episode, Phillipa chats with Danella Mercati, founder of Chi Chi Fit—a musical theatre-inspired workout program designed to make exercise feel like pure joy. PLUS: this 'move-er-sation' includes TWO FREE practical Chi Chi Fit sessions you can try right now—no experience needed! FREE GIFT Download your Moving Through Menopause Guide https://precizion.co.uk/menopause-for-beginners/ Discover: How dance fitness can transform your physical and mental health during menopause. The magic of music and movement to boost your energy and confidence. Simple ways to overcome barriers to exercise and make fitness fun again. TWO guided Chi Chi Fit taster sessions you can follow along with at home! Whether you're a lifelong dancer or a total beginner, this conversation will inspire you to move, groove, and embrace menopause with confidence and joy. Hit play now, join us for two FREE Chi Chi Fit sessions, and let’s dance our way to better health—one step at a time! Don’t forget to like, subscribe, and share this episode with someone who needs more movement and joy in their life. Episode Breakdown: 00:00 – Welcome & Introduction 00:36 – Meet Danella Mercati: The Story Behind Chi Chi Fit 01:12 – Why Movement is Essential During Menopause 03:04 – Danella’s Personal Dance Fitness Journey 08:13 – How to Overcome Exercise Barriers 13:12 – The Transformative Power of Music & Movement 17:45 – Chi Chi Fit Practical Session 1 – Try It Yourself! 23:02 – Chi Chi Fit: Exercise That Feels Like Fun 26:59 – Chi Chi Fit Practical Session 2 – Keep Moving! 34:52 – Closing Thoughts & Inspiration Tune in now for an episode packed with energy, joy, and 2 BONUS ChiChi Fit Demos with Danella to help you get moving today! My thanks to Danella Mercati https://chichi-fit.co.uk/ Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health. When using this video you accept that exercise sessions may be physically strenuous and that you voluntarily participate with the full knowledge that there is an inherent risk of personal injury or illness. Certain sessions may be unsuitable for you if you have special needs and medical, health and or fitness problems. You must ensure you are fit and well enough to participate and you will at all times be responsible for your own health, physical condition and wellbeing. If you have any concerns seek advice from a medical professional before starting a programme of exercises. If you experience pain or discomfort stop exercising immediately. This video is not suitable if you are pregnant.

Fixing Fertility and Perimenopause In this episode, fertility specialist and reproductive health educator Gabriela Rosa joins your host Phillipa Butler to share the key steps to fix fertility and optimise your hormonal health at Perimenopause. Gabriela shares how she overcame polycystic ovarian syndrome diagnosis and how that experience sparked her passion for helping others with hormonal challenges and infertility. As someone who experienced PCOS symptoms firsthand, she understands the PCOS misconception many women face when diagnosed. Through her experience helping women achieve healthy pregnancies, she is an expert in female hormonal health and has developed strategies to help women successfully navigate their infertility. Whether navigating perimenopause, tackling fertility challenges, or simply aiming to feel your best, this episode delivers actionable strategies to change your life. Do you want to… - Fix fertility at Perimenopause or any time of life. - Understand your body like never before: Discover how hormonal changes impact every stage of life and how you can stay ahead. - Boost your energy and vitality: Learn why exercise and nutrition are the game-changers for your metabolic health. Fertility and beyond: Did you know that your lifestyle choices today influence not just your health, but the health of future generations? - Learn how you can take proactive steps to navigate perimenopause with confidence and thrive. - Add years to your life and life to your years: Learn how small, sustainable changes can lead to a longer, healthier, and happier future. This is for you… Suppose you've ever felt blindsided by fertility struggles, the challenges of perimenopause or unprepared for the realities of female hormonal health. In that case, this episode will empower you with the knowledge you need. Don't miss this! Listen up if you want to understand the key areas to target to transform your metabolic and hormonal health. Small changes can deliver big results, and this episode is jammed full of actionable advice on how to set yourself up for success. Your health is your choice! Don't let another day pass without taking the first steps toward the life you deserve. Hit play now to fix fertility and thrive through Perimenopause and beyond Chapters: 00:00 Intro to Gabriella's Journey with Polycystic Ovarian Syndrome 01:14 Introduction to the Podcast and Guest 01:58 Understanding Perimenopause and Reproductive Health 04:40 Challenges and Misconceptions About Menopause 09:23 The Importance of Metabolic Health 21:32 Exercise and Nutrition for Optimal Health 31:24 The Role of Hormone Replacement Therapy 34:22 A Vision for Healthy Aging 39:32 Conclusion and Final Thoughts Movement is Medicine for Fertility and Perimenopause Join Phillipa for Pilates and Yoga made for Women: Book your FREE consultation ⁠HERE Join an online group Yoga or Pilates class ⁠HERE⁠   *The first class is FREE with the coupon code FIRSTFREE  Thanks to my guest Gabriella Rosa: A fertility specialist, reproductive health educator, and Harvard University-awarded schola. r and an accomplished and experienced business leader and entrepreneur. Gabriela has created the world’s first entirely virtual and holistic fertility clinic. As the founder and CEO of The Rosa Institute, which currently serves patients in every continent (other than Antarctica), Gabriela leads a team of holistic specialists and her treatment methodology has become an authority in its industry for identifying and addressing obstacles and helping couples overcome infertility and recurrent miscarriage. Contact Gabriella: Gabriella Rosa Gabriella on Instagram Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

In this episode of 'Moving Through Menopause,' I welcome Dr Mike Van Thielen to share his 7 steps to take control of your health at menopause and beyond. Introducing Dr. Mike Van Thielen Dr. Mike Van Thielen, PH.D. Holistic Nutrition, Physician, Bestselling Author, TEDx Speaker and World Record Holder for Swimming has taught his clients optimal health practices for anti-ageing, regenerative medicine and sports performance for over three decades. Where do I begin to take control of my health at Menopause? With all the choices and ‘noise’ where do we begin to get the results we are looking for? Dr Mike reminded me that ‘how we think is how we feel’. Please don’t underestimate the importance of mindset; he invites us to create a purpose-driven plan to achieve our goals so we can thrive through Menopause and all life transitions. Menopause could be a new beginning, so if you are seeking fulfilment in midlife, set yourself some achievable goals, make a plan and take small, actionable steps towards achieving your goals every day. 00:00 Introduction 00:47 Menopause; a new beginning, not the end. 01:23 Mindset and Midlife: Finding Purpose 04:02 Creating a Plan for Fulfillment 12:00 Overcoming Pain and Optimising Health 14:13 The Seven Foundations of Health 26:37 The Power of Biohacking 30:23 Conclusion: Embracing a Healthy Lifestyle Always remember Movement is Medicine for Menopause and there's no time like the present to move more. Thanks to Dr Mike Van Thielen Follow Dr Mike on Instagram Unleash your superpower The IZOD Method Move More in Midlife with Phillipa Book your first online class for FREE with the coupon code FIRSTFREE or Chat with Phillipa 1:1 Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

In this episode of Moving Through Menopause, I am joined by Natalie McKenzie, a Cognitive Rehabilitation Therapist and Certified Brain Injury Specialist Trainer. Did you know that hormonal fluctuations can impact the brain and cognition (thinking)? Challenges like brain fog, memory issues and fatigue can be a direct result of decreasing oestrogen levels. But what can you do to help? Natalie shares her tops tips to help women feel confident and empowered during menopause. Learn about cognitive health and why things like learning new skills, journaling, and maintaining social connections can make a difference. Tune in for an enlightening conversation packed with valuable advice for better Brain Health. 00:00 Introduction to the Brain and Menopause 00:38 Welcome to the Podcast 00:47 Meet Natalie McKenzie: Cognitive Rehabilitation Expert 01:26 Understanding Cognition and Menopause 02:51 The Impact of Hormonal Changes on the Brain 05:18 Attention and Memory Issues During Menopause 11:58 Brain Injuries and Their Long-Term Effects 16:50 Cognitive Health Assessments and Online Tools 22:06 Strategies for Cognitive and Emotional Well-being 23:03 The Importance of Learning and Socialisation 26:37 Fatigue Management and Self-Care Tips 38:48 Conclusion and Where to Find More Information Thanks for listening 😍 Move with Phillipa If moving more is on your TO-DO list let Phillipa be your guide to discover her special blend of Movement Made for Women https://precizion.co.uk/onlineclasses/ Work with Natalie Natalie is available for online consultations https://www.thebraininjurytherapist.co.uk/ Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

In this episode, Dr Alan Bauman, a World-leading hair restoration specialist, shares his top tips to help us maintain healthy hair during menopause and beyond. With over 34, 000 patients treated in his South Florida Practice, he knows his stuff. We chat all about the common causes of hair thinning during menopause, and the surprising effect of weight loss drugs like Ozempic on hair. We can't help appreciating a 'good head of hair' in a mate, your Lizard brain is to blame! Dr Bauman recommends a holistic approach to hair care, including: a healthy diet, stress management, and avoiding harmful treatments Learn more about the many non-invasive treatments available for hair loss, including medication, laser therapy, and injectables. We debunk some myths and showcase the advancements in hair restoration surgery for the natural results that are possible using modern techniques. The future for hair loss treatments borders on science fiction, but the technology to clone hair follicles is just around the corner and you can save your healthy hair follicles TODAY! If you have a genetic predisposition for hair loss (check out the family photos for clues) get ahead of the game with early intervention and a tailored approach to increase your hair (health) span. If hair loss is causing you a headache, help is available to promote healthy hair through menopause and beyond. Chapters 00:00 Introducing the Moving Through Menopause Podcast 01:48 Exploring Hair Health During Menopause 03:05 The Emotional Significance of Hair for Women 05:18 Understanding Androgenetic Alopecia 06:50 Dr Bauman's Journey into Hair Restoration 11:09 The Importance of Scalp Health for Hair Vitality 15:23 Navigating Hair Care and Restoration Techniques 18:36 The Role of Hormones in Hair Health 20:52 Leveraging DNA Analysis for Personalized Hair Treatment 22:18 Understanding Minoxidil and Hair Growth 22:49 Exploring Genetic Factors in Hair Loss 23:21 Combating Aging and Hair Loss with Multiple Therapies 23:49 Synergistic Approaches to Hair Growth 25:15 The Role of Exercise and Mitochondria in Hair Health 25:37 The Science Behind Red Light Therapy 26:55 Innovations in Hair Restoration: From Topicals to Transplants 38:03 The Future of Hair Restoration: Cloning and Stem Cell Banking 41:59 Closing Thoughts and Future Engagements Dr Alan Bauman; founder and CEO of Bauman Medical Dr Bauman is known for pioneering numerous technologies in the field of hair restoration including minimally- invasive FUE Follicular Unit Extraction, Low- Level Laser Therapy, PRP Platelet Rich Plasma, PDOgroTM, VIP|FUETM No-Shave Hair Transplant, Trichology/Scalp Health Treatments, Eyelash Transplants and others. Bauman Medical.com Move with Phillipa If moving more is on your to-do list Join Phillipa LIVE online for Movement Made for Women. Precizion.co.uk

In this episode, I am joined by Leslie Kenny. (Founder of Oxford Healthspan and the Oxford Longevity Project.) Leslie took biohacking to new levels when she reversed her diagnosis of Rheumatoid arthritis and 'lupus'. Lesley was determined to heal herself and now she shares her account of the self-experimentation that eventually led to her recovery. Autoimmune conditions like Rheumatoid Arthritis and thyroid disturbances commonly 'rear their heads' during the perimenopausal period. Western Medicine doesn't always have the answers and Leslie's story is a testament to the role of lifestyle medicine to transform our health and wellness. Now she shares her experiences to help us navigate the menopause transition with our health intact. Chapters 00:00 Intro 01:30 Exploring Biohacking for Menopause and Midlife 02:14 Leslie's Story: From Diagnosis to Remission 07:37 The Power of Diet and Lifestyle Changes 18:12 Understanding Spermidine and Its Benefits 33:11 The Oxford Longevity Project and Future Events 37:25 Wrapping Up and Thanks to Leslie Kenny Biohacking Your Way Through Midlife and Menopause Menopause is a significant life transition that can bring about a myriad of changes and challenges for women. In a world where traditional medical approaches may fall short, exploring alternative methods such as biohacking can offer new perspectives on managing menopausal symptoms and optimising health. Biohacking is a term people use to describe 'do-it-yourself health'. Biohacking involves making incremental changes to achieve a specific goal related to well-being. By optimising health through tailored dietary choices, supplementation, and lifestyle modifications, individuals can harness the power of biohacking to support their well-being through the tumultuous journey of menopause. If you are struggling with any or all of the symptoms associated with Menopause I strongly encourage you to tune in to your body's changing needs and make the changes necessary to take charge of your health. The Secret of Spermidine; A Life-giving Molecule Leslie introduced me to spermidine, a natural polyamine necessary for cell rejuvenation. Spermidine has been shown to promote cellular rejuvenation or autophagy. The process of autophagy has implications for the development of disease and ageing. On the other hand, optimising cellular 'waste management' and rejuvenation is an important consideration if we want to remain fit and healthy into older age. Try incorporating spermidine-rich foods to enhance cellular renewal and combat age-related decline. Spermidine Rich foods include:  Mushrooms Fermented foods Mature cheese including Cheddar Soya beans Beef Mangoes Hazelnuts Peas Chicken Liver Embracing Lifestyle Medicine and Holistic Wellness By embracing biohacking principles, exploring the benefits of spermidine, and integrating lifestyle medicine practices, we can pave a path towards vitality, resilience, and holistic well-being. Thanks to my guest Leslie Kenny founder of Oxford Healthspan and the Oxford Longevity Project Movement made for Midlife and Menopause with Phillipa Contact Phillipa with. your questions or comments Join Phillipa Live Online Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

Eating right to stay strong means we must combine appropriate training with good nutrition. This means understanding the role of macronutrients like protein, carbohydrates and fats, and the movements that help us build muscle. In this Podcast Episode, I chatted with Nikkiey Stott, Certified Personal Trainer, Champion bodybuilder, and the founder of Warrior Babe. She shares her top tips to feel stronger than ever as we approach Menopause and beyond. You will learn all about how tracking macronutrients helps us prevent muscle loss and turn the tide to build more muscle up to and after menopause. We chat about the benefits of strength training, the significance of an adequate protein intake, and the need for balanced nutrition. Nikki shares her journey from becoming a bodybuilding champion to incorporating the science of macronutrients into a more sustainable long-term approach to health. Training and building muscle is not just about how we look we are training for life. Lifting heavy shopping bags, opening stiff jars, gardening, and picking up hefty grandkids. All this takes muscle! Think of muscle as an organ of longevity, it plays a vital role in maintaining physical function, stability, and flexibility. Strength training also contributes to cognitive performance(doing the crossword) and can benefit our mood and mental health. So what are you waiting for?? Listen to the end for Nikkiey's top tips for muscle building and nutrition. Chapters 00:00 Introduction to Protein Intake 00:40 Welcome to Moving Through Menopause Podcast 00:58 Guest Introduction: Nikki Stott, Founder of Warrior Babe 01:13 The Importance of Tracking Macronutrients 02:36 Nikki's Journey into Bodybuilding and Macronutrients 05:13 The Role of Protein in Building Muscle 06:06 The Benefits of Strength Training 07:22 The Importance of Muscle in Menopause 10:21 The Importance of Balance in Diet and Exercise 11:44 The Role of Macronutrients in Diet 12:32 The Importance of Protein in Diet 14:09 The Benefits of Muscle Building 14:49 Top Tips for Muscle Building and Nutrition 31:52 Introduction to Warrior Babe 32:48 Conclusion and Farewell Thanks to my guest Nikkiey Stott Warriorbabe.com Movement made for Midlife and Menopause with Phillipa Contact Phillipa Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that could impact your health.

In this episode of 'Moving Through Menopause', I chat to Dr. Sara Poldmae, a practitioner of acupuncture, Chinese, and functional medicine who has been in the field for over 25 years. We discuss the benefits of combining ancient holistic approaches with modern Western medicine to help women in midlife, focusing on issues like sleep disorders, hormonal imbalances, and stress management. Dr. Sara emphasises the role of lifestyle changes, especially diet and exercise, in regulating hormones and maintaining overall health. We discuss the importance of testing in specific scenarios and the importance of individualised care. Chapters: 00:00 Introduction to the Podcast 00:59 Understanding Menopause and Midlife Struggles 03:06 The Importance of Thyroid Health 03:44 The Role of Diet and Gluten in Health 09:31 The Impact of Stress and Blood Sugar on Health 15:16 The Importance of Sleep for Hormonal Health 16:34 The Interplay of Gut Health, Liver Health, and Hormonal Health 20:07 The Power of Acupuncture and Chinese Medicine 21:24 The Role of Testing and Evaluation in Health 26:58 The Rising Woman Project and Conclusion Thanks to my guest Dr Sara Poldmae Movement Made for Midlife and Menopause with Phillipa Chat with Phillipa Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that could impact your health.

In this podcast episode, I learn more about anxiety management during menopause with anxiety warrior Heather Lillico. Heather shares her own experiences of anxiety and how she found holistic solutions to feel calm. We highlight the importance of diet, meditation, and yoga as a three-pillar approach to shift the mindset and manage anxiety. Heather is busy building a community and offering support on her app, 'Cultivating Calm'. We explore how these three Pillars of anxiety management practices can help balance hormones and how they can fit into any daily routine. Chapters 00.00 Introduction 00.00 Understanding Anxiety and Meditation 00:32 Welcome to Moving Through Menopause 01:06 Dealing with Anxiety and Overthinking 01:43 The Three Pillar Approach to Managing Anxiety 02:34 Heather's Journey with Anxiety 10:29 The Role of Diet in Managing Anxiety 16:49 The Power of Yoga in Managing Anxiety 21:30 The Impact of Meditation on Anxiety 33:59 The Importance of Community in Managing Anxiety 37:18 Conclusion: The Power of Holistic Practices Understanding Anxiety as a Menopause Symptom: Menopause is a significant period of transition for women and can sometimes cause a surge in anxiety levels. This is due to the changing hormonal levels that influence the emotional centres in the brain including the Hippocampus. Anxiety can lead to panic attacks, they present as rapid heartbeats, sweaty palms, a sense of impending doom, and an inability to think logically. Despite its uncomfortable nature, anxiety isn't dangerous to the body. and we can learn to recognise these physical symptoms and deal with them. Creating Healthy Habits to Beat Anxiety: Do not underestimate the importance of cultivating healthy habits for anxiety regulation. Making practices such as yoga, mindful eating, and meditation can boost our feelings of self-worth and self-determination, which can significantly impact anxiety levels. Consistency is key; tiny, everyday changes like spending a few minutes in meditation, moving the body in a supportive way, or incorporating mood-boosting foods can lead to significant transformations in your life. Try it out for yourself Anxiety and menopause might seem like an insurmountable challenge, but it is entirely possible to navigate this path and come out stronger with an improved quality of life. The combined effect of engaging the mind and body using yoga, adjusting food habits, and practising meditation can work wonders in managing anxiety. As Heather rightly points out, consistency and regularity in these actions can lead to positive and transformational changes in dealing with anxiety during menopause. Thanks to my guest Heather Lillico Get a free trial of the Cultivating Calm App Movement made for Menopause with Phillipa Learn all about Phillipa Contact Phillipa Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that could impact your health.

Say goodbye to restrictive diets and hello to strong, sculpted muscles! In this episode, we'll show you how to master menopause with effective workouts and nutrition tips. Break free from fad diets and feel confident and healthy in your body during this life stage. Watch now to learn more! join me and Joe Hoye, the founder of Hoye Fit as we take a deep dive into Menopause, Muscle and Metabolism. Joe is empowering women to 'ditch the diet', restore their metabolism, optimise their hormones, and repair gut health. Check out our conversation for top tips and strategies to support sustainable weight management. Chapters 00:00 Introduction to the Podcast 00:49 Meet the Guest: Joe Hoy 01:52 Understanding the Impact of Menopause on Weight Gain 00:00 The Importance of Evaluating Current Lifestyle 03:08 The Role of Technology in Fitness 04:11 Understanding Metabolism 07:13 The Journey of Joe Hoy 19:23 The Importance of Strength Training 27:59 The Role of Hydration in Fitness 29:34 Conclusion Where do we begin when we consider lifestyle changes? Begin by evaluating the current state of affairs before making any changes. This step is crucial because, without an understanding of where you are now, it’s impossible to determine the ‘route’ you need to take. Joe suggests evaluating various aspects of your life, including nutrition, exercise, sleep, stress management, hydration, and overall lifestyle. This evaluation will serve as a baseline and help you identify where to begin on your health journey. The Importance of Data Collection Are people truly transparent about their habits and behaviours? Perhaps not. Using technology to track and collect data such as Apple Watch, Fitbit, and Garmin, it is possible to capture essential data points like steps, sleep, heart rate, and calorie intake. This data-driven offers accurate insights into an individual's habits and a means to track progress. Ditch Crash Diets Crash diets are not sustainable and can wreak havoc on our metabolism. Instead, we advocate for a lifestyle shift, it is important to adopt sustainable healthy habits and be held accountable for our actions. Strength Training for Women A common misconception is that strength training will make women bulky. We agree that strength training is vital for maintaining muscle mass, especially during menopause. With age, muscle mass naturally declines, but strength training can reverse this process, increase metabolism, and help achieve a fit and healthy body. It is important to consider fitness levels and implement a phased introduction to strength training if it is new to you. Start with bodyweight exercises and gradually increase either the number of repetitions or the load. Movement for Mental Health I have experienced firsthand the effects of movement on both physical and mental well-being. It can be a balancing act to find the right ‘prescription’ so stick with it until you discover a combination of nutrition, movement, and mindfulness that works for you. Final thoughts Embracing a healthy lifestyle is a lifelong journey that requires a shift in mindset and a commitment to sustainable habits. Ditching crash diets, focusing on good nutrition, supporting gut health, and incorporating strength training can be a great recipe for health. Remember, it's never too late to start; evaluate where you are, make educated choices, and embark on a journey of empowerment and self-discovery. With the right support and mindset, you can achieve and maintain a healthy body for years to come. Thanks to my guest Joe Hoye Follow Joe Movement made for Menopause with Phillipa Have a chat with Phillipa Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your medical practitioner before making any changes that could impact your health.

Ayurvedic Approach to Menopause and Maintaining Vibrant Health In this enriching discussion, I learn about the world of Ayurveda medicine and its applications with Dr. Shivani Gupta, an expert in the field. Dr. Shivani shares her health journey which led her to study Ayurveda formally. Having uncovered the amazing power of Turmeric she was inspired to take a deeper dive and her Ph.D. studies focussed on turmeric to battle inflammation. Learn all about the three body types or 'dosha' and how understanding these can aid in managing our health. We tackle the suitability of different nutritional approaches, emphasising the importance of gut health and the need for detoxification. Dr. Shivani also underlines the crucial roles of sleep, spices, adaptogens, and certain lifestyle habits to manage inflammation and enhance overall health. Learn more about her top three health tips: Walking in nature, taking turmeric, and using a copper tongue scraper. Timeline 00:00 Introduction to the Video 00:00 Understanding the Importance of Healthy Habits 00:29 Introduction to the Podcast and Host 00:52 Introducing the Guest: Dr Shivani Gupta 01:52 Dr Gupta's Journey into Ayurveda 03:43 Understanding Ayurveda and Its Benefits 04:09 Personal Experiences with Menopause 05:10 Exploring Ayurvedic Medicine 07:10 Understanding Doshas in Ayurveda 12:32 The Importance of Detoxification in Ayurveda 16:39 Daily Detox Practices in Ayurveda 18:59 Introduction to Ayurvedic Self Care 19:49 The Importance of Gut Health 20:42 Super Spices in Ayurvedic Medicine 22:36 The Power of Turmeric 23:28 The Magic of Hing 24:31 The Role of Food in Ayurvedic Medicine 31:30 The Importance of Sleep in Ayurveda 35:42 Top Three Health Tips 36:53 Spreading the Message of Ayurvedic Medicine Thanks To Dr Shivani Gupta Take The Dosha Quiz Here Movingthroughmenopause will get you 15 per cent off at Fusionary Formulas Join Phillipa for Movement made for Menopause. Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your medical practitioner before making any changes that could impact your health.

Say goodbye to the winter blues with our tips for food, movement and mindfulness! Whether you're dealing with seasonal affective disorder (SAD) or just feeling sluggish during the colder months. Our tips will help boost your mood and your energy levels. Me and my guest, Alison Bladh; a registered nutritional therapist, share our top tips to beat the winter blues: Try 'Haaa' Breathing with Phillipa, uncover the benefits of aromatherapy, learn about the importance of movement and embrace the power of good nutrition to help you beat the January blues. Don't let the cold weather get you down, try these techniques and start feeling better today! If you enjoyed this episode subscribe to my podcast for more great chat and tips. I appreciate your reviews and if you know someone who would benefit from this information please share. Timeline 00:00 Introduction and Welcoming the Guest 01:15 Understanding Winter Blues and Menopause 02:39 Exploring Seasonal Affective Disorder (SAD) 03:44 The Impact of Darkness and Lack of Sunlight 04:23 Addressing Physiological Deficiencies and Cravings 05:34 Understanding Carbohydrate Cravings in Winter 06:19 The Role of Serotonin and Melatonin in Winter Blues 15:08 The Importance of Vitamin D and Light Therapy 21:32 Breath Work and Lifestyle Medicine for Mood Regulation 24:42 The Importance of Stress Management During Menopause 25:04 The Impact of Diet on Menopause Symptoms 25:15 Reducing Caffeine and Alcohol for Better Menopause Management 27:20 The Role of Tryptophan in Mood Regulation 28:20 The Connection Between Gut Health and Mood 29:25 The Importance of Balanced Nutrition 29:56 The Impact of Sugar on Health and Mood 32:57 The Benefits of Exercise During Menopause 38:06 The Role of Aromatherapy and Epsom Salts in Mood Enhancement 40:40 The Importance of Movement and Breathing Exercises 45:03 Conclusion: Implementing Lifestyle Changes for Better Menopause Management Sincere thanks to Alison Bladh https://www.alisonbladh.com/ Join Phillipa for Movement Made for Menopause https://precizion.co.uk/ Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your own medical practitioner before making any changes that could impact your health. menopause,hotflashes,holistichealth,ayurveda,movement,fitness,podcast,womenshealth,menopause symptoms,perimenopause,health care,women's health,yoga,breathing exercises,tips and tricks,healthy lifestyle,healthy habits,menopauserelief,menopausesupport,menopausetips,menopauseawareness,menopausehelp,menopausechat,menopausecoach,hot flashes,seasonal affective disorder,sad,depression,mental health

Want to wave goodbye to Menopause symptoms? Hot flashes, mood swings, and more? It's time to bid farewell to troublesome menopause symptoms and discover the holistic solutions that can transform your experience. PRESS PLAY NOW! Join me and my guest Amita Sharma. Amita is co-founder of NourishDoc, a holistic wellness platform focused on empowering women through the peri-menopausal years and beyond! Timeline 00:00 Introduction to the Podcast 00:17 Meet the Guest: Amita Sharma 01:17 Personal Menopause Experiences 01:24 Understanding Menopause and its Symptoms 04:34 The Impact of Stress on Menopause 05:46 The Importance of Early Intervention 06:34 Exploring Holistic Healthcare for Menopause 08:00 The Role of Diet and Exercise in Menopause Management 08:57 The Importance of a Personalised Approach 10:48 The Benefits of Ayurvedic Practices 22:59 The Impact of Menopause on Work and Productivity 24:37 Introducing the Nourished Doc App 27:56 Final Thoughts and Goodbyes My sincere thanks to Amita Sharma Find out more at http://www.nourishdoc.com/ If Pilates feels like a good fit for Menopause management join me online https://www.precizion.co.uk/ Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your own medical practitioner before making any changes that could impact your health.

"The Menopause Menu" with Susan Baumgaertel MD Introduction: For this podcast episode, Dr Susan Baumgaertel and I celebrated the launch of her new book, "The Menopause Menu." She described it as an experiential guide to Menopause that weaves scientific knowledge, complementary approaches, and delicious recipes to help women navigate the complexities of menopause. Our conversation delved into the inspiration behind the book, its unique structure, and the collaborative spirit that is sure to secure its success. Our discussion 1. Science explained: - Dr. Susan emphasised the importance of combining evidence-based medical approaches with holistic and complementary approaches. - This book aims to provide women with a comprehensive resource that is simple, accessible and avoids the pitfalls of either oversimplification or confusing her readers with jargon. 2. Chapters - "The Menopause Menu" comprises 16 chapters, each focusing on a common menopausal symptom. - The topics covered include hot flashes, night sweats, vaginal dryness, libido changes, mental health, chronic illnesses, and more. 3. The Culinary Connection: - Each chapter is organised under headings that you might find in an up-market restaurant menu and packed with anecdotes, poems, activities and evidence-based self-help suggestions. - The recipes are carefully chosen to support specific symptoms, making the book a holistic guide that includes dietary recommendations. 4. Collaborative Insights: - The book incorporates contributions from various experts, including poems, haikus, quotes, and insights from colleagues and ordinary women like me and you. 5. Menopause Bingo: Try your hand at Dr B's "Menopause Bingo", it's a light-hearted way for women to identify the common symptoms of Menopause. 6. Addressing Mental Health: - Dr Susan recognizes the often-overlooked mental health component of menopause and emphasises the importance of normalising the emotional aspects of this life stage. 7. A Whole System Approach: - We discuss the challenges of navigating menopausal symptoms when they impact multiple bodily systems simultaneously. - This book supports an integrated approach to health, acknowledging the interconnectedness of physical and mental well-being. Conclusion: "The Menopause Menu" is a valuable resource that combines medical expertise, collaborative insights, and culinary delights to empower women on their menopausal journey. Dr Susan Baumgaertel's passion for Menopause care shines through and this book offers women a supportive and informative guide to mastering the menopause transition. My Thanks to: Susan J Baumgaertel MD Purchase your copy of The Menopause Menu here Pilates for Menopause if moving more is on your list of things to do. Checkout my online Pilates for Menopause group programme Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.