Thriving Thru Menopause

In this final episode ever of the podcast in an enlightening conversation, Clarissa and Tania Elfersy, educator, certified transformative coach, author, and creator of The Wiser Woman, delve into the evolving discourse surrounding menopause, exploring its historical context, the impact of misinformation, and the importance of restoring trust in one's body. They challenge the prevalent narratives that frame menopause as a deficiency and discuss how women can navigate this life transition as a rite of passage, embracing the wisdom and empowerment that comes with it.Takeaways* The conversation around menopause has evolved significantly in recent years.* Historical studies have shaped the current understanding of HRT and its implications.* Fear and misinformation have created a negative narrative around menopause.* Menopause should not be viewed as a deficiency but as a natural transition.* Trusting the body is essential for navigating menopause healthily.* Lifestyle factors play a crucial role in managing menopause symptoms.* Societal narratives often mislead women about aging and health.* Menopause can be seen as a rite of passage, leading to greater wisdom and empowerment.* The importance of community and support during this transition cannot be overstated.* Women can reclaim their health by focusing on holistic well-being rather than solely on medication.Chapters00:00 Introduction and Guest Introduction01:52 The Shift in the Menopause Space Since 201705:30 Negative Messaging and Fear around Menopause10:37 Misleading Messages about HRT and Disease Prevention12:28 Divisive Messages: Menopause as a Deficiency and Trigger of Disease18:56 Restoring Trust in the Body and Understanding Symptoms22:43 Navigating the Shock of Perimenopause and Coming Off Medications23:31 The Body's Intelligence and Recovery24:23 Understanding Menopause as a Natural Transition26:39 Listening to the Body and Making Lifestyle Changes28:27The Influence of Societal Messaging and the Menopause Industry31:40 Embracing Menopause as a Rite of Passage34:12 Trusting the Body and Creating a Joy-Filled LifeConnect with Tania https://www.thewiserwoman.com/Follow her on Facebook https://www.facebook.com/TheWiserWoman/ and X https://x.com/TheWiserWoman Get your copy of Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause available at Barnes and Noble https://bit.ly/3WCSNbn and on Amazon https://bit.ly/BeyondHormones This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this penultimate episode of Thriving Thru Menopause, host Clarissa talks with Jill Beck, a burnout coach who helps women navigate the stresses of midlife and menopause. Jil is a 2x co-founder, angel investor, consultant, connector, team leader, former finance and tech executive, and problem solver. She is also someone who manages 3 different autoimmune diseases and is stronger than ever.Jill shares her own journey of being diagnosed with autoimmune diseases and leaving the corporate world. She emphasizes the importance of self-care and preventing burnout, and encourages women to prioritize their own well-being. Jill also discusses the challenges women face in male-dominated workplaces and the need for more empathy and support. She advises women to define their own version of success and focus on the possibilities of creating a better life.Takeaways* Women in midlife often face increased stress and burnout, and it is important to prioritize self-care and well-being.* The corporate world can be challenging for women, especially in male-dominated environments, and it is crucial to find support and empathy.* Defining your own version of success is important, and it is essential to focus on the possibilities and opportunities in life.* Taking small steps and breaking tasks down can help manage overwhelm and create positive change.* Being mindful of supplements and seeking credible sources of information can help make informed decisions about health and well-being.Chapters00:00 Introduction and the Stresses of Midlife11:26 Challenges for Midlife Women in the Corporate World24:53 Burnout and Overwhelm in Midlife36:12 Defining Success and Creating PossibilitiesConnect with Jillhttps://golong.me IG/Threads: @justgolong  This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode, Clarissa sits down with psychotherapist Bronwyn Schweigerdt for a powerful discussion on anger, particularly in the context of menopause. Together, they dive deep into the societal stigma surrounding anger—especially for women—and how it’s often suppressed or labeled as unacceptable. Bronwyn sheds light on why acknowledging and expressing anger in a healthy way is crucial, as bottled-up anger can wreak havoc on both mental and physical health. They challenge the limitations of traditional anger management techniques and cognitive behavioral therapy (CBT), arguing that these methods often fail to address the deeper roots of anger. Instead, Bronwyn emphasizes the importance of understanding patterns of behavior, interpersonal relationships, and past trauma that shape our anger. This conversation also uncovers how shame plays a major role in keeping anger suppressed, and Bronwyn offers an eye-opening exercise to help unlearn this shame. She highlights the importance of vulnerability and authenticity in truly addressing anger, urging women to be true to themselves and not let their anger turn inward or outward in harmful ways. If you’re navigating menopause and the complex emotions that come with it, this episode is a must-watch. TAKEAWAYS * Anger is a natural emotion that should be acknowledged and expressed in a healthy way. * Societal stigma, particularly for women, often leads to the suppression of anger. Repressed anger can manifest as mental and physical health issues. * Traditional anger management techniques and cognitive behavioral therapy (CBT) may only address the symptoms of anger, not the root causes. * Anger is often rooted in interpersonal relationships and past trauma. A holistic approach is needed to heal and manage anger. * Shame plays a significant role in repressing anger and can lead to disintegration and compartmentalization of emotions. Unlearning shame is possible through exercises that involve recognizing the source of shame and returning it to the person responsible. * Being true to oneself and taking responsibility for one's own feelings is essential in addressing and managing anger. * Women need to address their anger and not turn it inward or outward in harmful ways, and this requires vulnerability and authenticity. Connect with Bronwyn Website https://angryattherightthings.com/ Podcast https://angryattherightthings.podbean.com/ Grab a copy of Clarissa's new book Beyond Hormones on Amazon https://bit.ly/BeyondHormones or Barnes and Noble https://bit.ly/3WCSNbn This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In today’s episode, we’re diving deep into the world of sleep, especially for women navigating perimenopause and menopause. This week, Clarissa is in conversation with Joya Van Der Laan, a board-certified nurse practitioner and the founder of Nourish House Calls. Van Der Laan has specialized in Functional Medicine for over a decade and a key area of her work is supporting women to sleep better in perimenopause and menopause. They explore how sleep is interconnected with hormone balance, stress, and overall health. Joya emphasizes the need for quality sleep and suggests tracking sleep patterns using devices like the Oura Ring. They also discuss the role of nutrition, particularly in managing blood sugar levels, and how it can impact sleep. The conversation looks into the importance of our hormones in supporting better sleep, including managing stress hormones and the role and importance of progesterone in promoting better sleep and relaxation. It also explores the impact of estrogen on sleep quality.Throughout the conversation, Joya highlights the need to treat the whole person and consider the interconnectedness of various factors in improving sleep quality. How lifestyle factors such as exercise, alcohol, and strategies for managing the need to urinate during the night all play important roles in ensuring a good night’s sleep.Joya emphasizes the importance of a holistic approach to sleep, including hormone optimization, nutrition, and the role of supplements.She encourages listeners to advocate for themselves and seek solutions for better sleep.Takeaways* Sleep is a crucial aspect of overall health for women in perimenopause and menopause.* Tracking sleep patterns using devices like the Oura Ring or Whoop Strap can provide valuable insights into sleep quality.* Nutrition plays a significant role in sleep, particularly in managing blood sugar levels.* Managing stress is essential for better sleep, and practices like mindfulness and breathwork can help activate the parasympathetic nervous system.* Progesterone is a key hormone that promotes better sleep and helps balance cortisol levels. It is also important for sleep and relaxation as it is a precursor for GABA, a neurotransmitter that plays a role in sleep.* Treating the whole person and considering the interconnectedness of various factors is crucial in improving sleep quality. * The balance of estrogen can affect sleep, particularly its role in hot flashes, night sweats, and cortisol spikes.* Exercise should be approached with caution, as intense workouts can drain the adrenal bank account and disrupt sleep. Weightlifting and muscle-building exercises are beneficial for hormone balance and healthy aging.* Alcohol consumption can negatively impact sleep quality and overall health. It is important to be mindful of the effects of alcohol and make informed choices.* Proper hydration, including electrolyte balance, can help manage the need to urinate during the night. Pelvic floor health and vaginal tissue health are also important considerations.* Advocating for oneself and seeking solutions for better sleep is crucial, as sleep issues during menopause can be addressed and improved with the right approach. 🔗 Links & Resources: Follow Joya Van Der Laan: Nourish House Calls https://nourishhousecalls.com/ Grab a copy of Clarissa's new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/BeyondHormones This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

Did you know that most of us can benefit from simply cutting back on alcohol without having to claim sobriety or be completely alcohol-free? In this episode of ‪@thrivingthrumenopause‬ , Clarissa is joined by the inspiring Molly Watts to delve into a crucial topic for women in midlife: alcohol and its impact during perimenopause and menopause. Molly is the host of the top-rated Alcohol Minimalist podcast. She is a trusted voice in the mindful drinking community, an expert contributor to Sunnyside (a mindful drinking app), and Moderation Management,that provides support for anyone who wants to change their relationship with alcohol.In our conversation, Molly shares her personal journey, revealing how she transformed her relationship with alcohol. They uncover the science behind alcohol consumption, discussing the specific risks it poses for women in this stage of life. Molly emphasizes the importance of mindfulness and intentionality when it comes to drinking, offering actionable tips for embracing alcohol minimalism. Together, they challenge societal norms and beliefs surrounding alcohol, shedding light on the often overlooked benefits of prioritizing alcohol-free days. This engaging conversation is a must-listen for women aged 40 to 60. It aims to empower you with knowledge and practical strategies to navigate midlife with health and confidence. Don't miss out on these valuable insights, which could transform your approach to alcohol and enhance your overall well-being as you navigate through menopause. Connect with Molly Watts on her website and get your copy of Alcohol Truths: How Much is Safe?Tune into the Alcohol Minimalist Podcast https://www.mollywatts.com/podcast/ Follow Molly on social media, Instagram and Facebook alcoholminimalistGet your copy of Clarissa's new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In the second of our two-part series on cravings in menopause, Dr. Glenn Livingston, a psychologist and former food industry consultant, shares his personal battle with food addiction and how he overcame it. And how he went on to write his book Defeat Your Cravings: The Back Door to Weight Loss, which has sold over 1 million copies.In this eye-opening podcast episode, Dr. Livingston reveals: 🔹 The powerful impact of the food industry on our cravings 🔹 How traditional approaches to weight loss and cravings often fall short 🔹 The role of the reptilian brain in our eating behaviors 🔹 His unique concept of the 'food monster' and the technique of building a 'fireplace' around it to resist cravings 🔹 Practical strategies for extending the time between stimulus and response, like developing the 'pause muscle' and switching to non-food sources of dopamine. Dr. Livingston emphasizes the importance of enjoying the weight loss journey, learning to love yourself, and embracing the changes that come with age and menopause. He exposes the diet industry's tactics to make women feel they must look a certain way. He highlights the importance of focusing on becoming a different person with food and pursuing other goals and dreams. Discover how the food industry exploits our variety of impulses and creates the illusion of healthy products. Learn Dr. Livingston's tips for creating a specific food plan with clear rules to overcome cravings and develop a success identity. Plus, delve into the science behind cravings and the importance of understanding and extinguishing food cue pairs. This episode is a must-listen for any woman in perimenopause or menopause looking to take control of her cravings and transform her relationship with food. Don't miss out—hit play and start your journey to a healthier, happier you today! 💪🍎💃 Connect with Dr Glenn Livingston and a get copy of his book https://www.defeatyourcravings.com/ Grab your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode, Clarissa and Dr. Jessie Hehmeyer discuss the root causes of cravings and why an all-or-nothing approach to managing weight is ineffective. Dr. Jessie Hehmeyer is the physician founder of Well Empowered, where she practices heart-centered, data-driven functional medicine.Dr. Jessie identifies five common causes of cravings: being on the blood sugar roller coaster, insufficient sleep, insufficient nutrients, emotions, and environment. Dr Jessie provides practical tips for addressing each cause, such as starting the day with a protein and fat-centric breakfast, improving sleep quality, addressing nutrient deficiencies, finding alternative ways to cope with emotions, and creating a supportive environment. In this conversation, Dr. Jessie Hehmeyer and Clarissa discuss various strategies for managing cravings and maintaining a healthy lifestyle during menopause. We explore the role of hormones, sleep, and nutrition in managing cravings and the importance of finding a middle ground and avoiding an all-or-nothing approach. Dr. Hehmeyer emphasizes the need for self-care and self-compassion and encourages listeners to ask themselves, 'What is my best game right now?' to make choices that support their health and well-being.Takeaways* Cravings can be caused by being on the blood sugar roller coaster, insufficient sleep, insufficient nutrients, emotions, and the environment.* Starting the day with a protein and fat-centric breakfast can help stabilize blood sugar and reduce cravings.* Improving sleep quality can reduce cravings by regulating appetite and stabilizing blood sugar levels.* Addressing nutrient deficiencies through lab tests and supplementation can help reduce cravings.* Finding alternative ways to cope with emotions can reduce emotional eating and cravings.* Creating a supportive environment by keeping healthy foods easily accessible can help reduce cravings. Low progesterone and GABA supplementation can help support sleep during menopause.* Improving sleep hygiene, such as reducing electronic use before bedtime, can enhance sleep quality.* Finding a middle ground and avoiding an all-or-nothing approach to nutrition and exercise is key to long-term success.* Self-care and self-compassion are essential for managing cravings and maintaining a healthy lifestyle.* Asking oneself, 'What is my best game right now?' can help make choices that support overall health and well-being.Connect with Dr Jessie Hehmeyer https://wellempowered.comGet your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause here https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this insightful episode of Thriving Thru Menopause, Dana Chapman, a UK-based nutritional therapist specializing in menopause and mental health through the gut-brain axis, delves into the fascinating connection between ADHD and menopause. We explore why more women are being diagnosed with ADHD during perimenopause, highlighting the significant role of estrogen in dopamine production. How understanding this relationship helps explain why ADHD symptoms can manifest or worsen during this phase of life. Dana and Clarissa discuss how ADHD often presents differently in women compared to men, emphasizing the importance of recognizing these unique patterns for accurate diagnosis and effective management. Dana provides a comprehensive overview of nutrition and gut health's vital roles in managing ADHD symptoms. And how key dietary components such as sufficient protein, omega-3 fatty acids, and essential nutrients like zinc, magnesium, and B vitamins are crucial for supporting brain health and reducing ADHD symptoms. Dana shares practical tips for enhancing gut health, including the benefits of probiotics and prebiotics and considering supplements tailored to individual needs. The episode concludes with actionable advice for seamlessly incorporating these nutritional and lifestyle strategies into daily routines, empowering listeners to take control of their health and well-being. Whether you're navigating ADHD, menopause, or both, this episode offers valuable insights and practical tips to help you manage symptoms and improve your quality of life. Takeaways * ADHD symptoms may be more prevalent in perimenopause and menopause due to the decrease in estrogen levels, which affects dopamine production. * ADHD presents differently in women, often manifesting as mental health conditions like anxiety, depression, overwhelm, and low motivation. * Nutrition plays a crucial role in managing ADHD symptoms. One should focus on consuming sufficient protein, omega-3 fatty acids, and key nutrients like zinc, magnesium, and B vitamins. * Supporting gut health is important for managing ADHD. This includes eating a varied diet high in fiber and considering frozen fruits and vegetables to reduce waste. * Supplements like omega-3 fatty acids, zinc, magnesium, and B vitamins may benefit individuals with ADHD, but it's important to consult with a healthcare provider and consider individual needs and potential interactions with medications.Tune in for an engaging and informative discussion that bridges the gap between ADHD and women's health. Connect with Dana https://www.dc-nutrition.co.uk/ Grab a copy of Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

✨ Urinary incontinence may not be a common conversation topic, but it profoundly impacts quality of life. Even small leaks can lead to reduced fitness, low self-esteem, relationship struggles, and even anxiety and depression. It's time to take control! ✨This week on @thrivingthrumenopause, we're thrilled to welcome urogynecologist Dr. Sarah Boyles to discuss urinary incontinence and pelvic health. Here's what you'll learn:🔸 Urinary incontinence: A common issue for women of all ages, not just post-menopause. 🔸 Contributing factors: High-impact sports, pregnancy, hormonal changes, muscle atrophy, and pelvic floor injuries. 🔸 Importance of treatment: Enhances quality of life, social engagement, and mental health. 🔸 Effective treatments: Weight loss, vaginal estrogen, pelvic floor exercises, physical therapy, pessaries, injections, surgeries, medications, and nerve stimulation.Dr Sarah Boyles discusses real solutions to improve your pelvic health and empower you to live your best life!📅 Tune in to this episode and take the first step towards reclaiming your confidence and well-being.Takeaways * Urinary incontinence is a common issue that can affect women of all ages, including teenagers and young women. * Activities like high-impact sports and pregnancy can contribute to pelvic floor issues and urinary incontinence.* Treating urinary incontinence is important to maintain quality of life, social engagement, and mental health. * Hormonal changes, muscle atrophy, and pelvic floor injuries are factors that can contribute to urinary incontinence in menopausal women. * Weight loss can improve symptoms of urinary incontinence. * Treatment options for urinary incontinence include vaginal estrogen and pelvic floor exercises. * Balance exercises can help improve core strength and pelvic floor health. Proper technique, such as exhaling and squeezing the pelvic floor, is crucial during strength training to avoid worsening pelvic floor issues. * Journaling symptoms and identifying bladder irritants can help manage bladder leakage. * Treatment options for bladder leakage include physical therapy, pessaries, injections, surgeries, medications, and nerve stimulation. Looking for more support? Dr. Boyles' Bladder 101 course provides education and guidance on managing bladder issues. https://thewomensbladderdoctor.com/courses/ Follow Dr. Boyles on https://www.instagram.com/thewomensbladderdoctor/ Tune into her podcast, While You Wait https://thewomensbladderdoctor.com/whileyouwait-podcast/ Grab your copy of Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode, Clarissa interviews Nagina Abdullah, a molecular and cellular biologist and weight loss coach who has helped over 1500 midlife women boost their metabolism and permanently lose weight. Nagina shares her journey of losing 40 pounds and discusses why diets don't work. She explains the metabolic changes that occur during midlife, such as hormonal fluctuations, insulin resistance, and muscle mass decline. Nagina introduces the six metabolism-boosting principles and why she emphasizes the importance of building a sustainable lifestyle rather than relying on restrictive diets. In this conversation, Nagina Abdullah and Clarissa discuss the importance of timing and pairing of foods for metabolism and weight loss. They highlight the benefits of adding spices like cinnamon, turmeric, cumin, and coriander to boost metabolism. They also emphasize the significance of portion sizes and introduce you to the fat-burning food framework. In addition, Nagina emphasizes the importance of accountability and mindset in the weight loss journey. Top Soundbites* "Diets are based on restriction and eating less, and whenever we have to pull back or not eat what we want, there's so much research that shows that if we're forbidden to eat certain foods, guess what we think about all day long? It's the foods we're forbidden from eating."* "Our hormones are declining, and that's what jumpstarts this belly fat from happening. If you noticed that you didn't have as much belly fat, maybe you had belly fat, but maybe it's accumulating more. It's not anything you're doing wrong. It's actually because our hormones are changing."Takeaways* Weight gain and stubborn weight loss are common challenges for perimenopausal and menopausal women.* Diets based on restriction and eating less often lead to cravings, guilt, and a cycle of yo-yo dieting.* Metabolic changes during midlife, such as hormonal fluctuations, insulin resistance, and muscle mass decline, can make weight loss more challenging.* Eating more protein, adding metabolism-boosting spices like turmeric and cinnamon, and being mindful of fat intake can help boost metabolism.* Building a sustainable lifestyle with nutrient-dense foods and enjoyable physical activity is key to long-term weight loss and maintenance. Timing and pairing of foods can significantly impact metabolism and weight loss.* Adding spices like cinnamon, turmeric, cumin, and coriander can boost metabolism.* Following the fat-burning food framework, which includes 40-50% protein, 40-50% veggies, and 10-20% healthy carbs or fats on each plate, can support weight loss.* Accountability and mindset play a crucial role in the weight loss journey.Chapters00:00 Introduction: Weight Gain and Metabolism05:32 Nagina's Personal Weight Loss Journey09:15 Metabolic Changes in Midlife13:08 Principle 1: Eat More Protein to Boost Metabolism21:03 Building a Sustainable Lifestyle for Long-Term Weight Loss22:46 Optimizing Metabolism through Timing and Pairing of Foods29:44 Pairing Foods to Control Blood Sugar Spikes33:59 The Fat Burning Food Framework for Weight Loss40:09The Power of Accountability in the Weight Loss Journey42:57 Mindset: The Key to Successful Weight Loss46:39 Join the Workshop: Boost Your Metabolism for Midlife WomenTo connect with Nagina, head to her website: https://masalabody.com/If you would like to join her upcoming free 5-Day Metabolism Boost that starts next week, then use this link: https://bit.ly/3Ku7FTZTo grab your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

Are you confused about HRT and looking for more support and guidance to help you make informed decisions? This week, Dr. Daved Rosensweet joins me to discuss menopause and hormone therapy and to dispel some of the myths and confusion.Dr. Rosensweet was the clinical physician involved in the very first Nurse Practitioner training program in the U.S.A. and in charge of health promotion for the State of New Mexico. He teaches health professionals about treating women in menopause with bio-identical hormones.He explains that the confusion arose in 2002 when a study falsely reported an increased risk of breast cancer with hormone therapy. He clarifies that the study showed a reduced risk and that subsequent research confirmed the safety and benefits of hormone therapy. Dr Rosensweet also explains the difference between traditional hormone therapy derived from horse urine and bioidentical hormones derived from plants. He discusses the politics and profit motives behind the controversy surrounding bioidentical hormones. Additionally, he emphasizes the importance of individualized treatment and testing hormone levels after a few months of therapy. In this conversation, Dr. Daved Rosensweet discusses the importance of progesterone, testosterone, and estrogen in women's health and shares why he believes it is necessary to replenish all four ovarian hormones for optimal well-being. Dr. Rosensweet also explains the significance of testosterone in preserving muscle mass and preventing muscle loss in older women. He highlights the importance of finding a healthcare provider who is knowledgeable about hormones and can individualize hormone prescriptions. The conversation also touches on the best vehicles for hormone delivery and the duration of hormone replacement therapy.Key Takeaways* Confusion about hormone therapy arose from a false report in 2002 that suggested an increased risk of breast cancer. Subsequent research has shown that hormone therapy actually reduces the risk of breast cancer, heart attack, and stroke.* Traditional hormone therapy derived from horse urine was widely used but has been largely replaced by bioidentical hormones derived from plants.* The controversy surrounding bioidentical hormones is driven by profit motives and attempts by pharmaceutical companies to regain market share.* Testing hormone levels is not necessary before starting hormone therapy, but it is important to monitor levels after a few months of treatment to ensure optimal dosing.* Individualized treatment is key, as hormone needs vary among women. Progesterone is crucial for mood, sleep, and bone health in women.* Testosterone is not just a male hormone but a human hormone that plays a role in muscle preservation.* Replenishing all four ovarian hormones is important for overall well-being in menopause.* Finding a healthcare provider who is knowledgeable about hormones and can individualize prescriptions is essential.* Topical application of hormones in creams, gels, or oils is the safest and most effective method.* The duration of hormone replacement therapy should be based on individual needs and can be lifelong.Chapters00:00 Introduction and the Confusion Surrounding Menopause03:33 The Truth About Hormone Therapy and Breast Cancer Risk06:50 The Difference Between Traditional and Bioidentical Hormone Therapy08:20 The Politics and Profit Motives Behind the Controversy14:36The Importance of Testing Hormone Levels After Treatment16:48 The Need for Individualized Treatment19:57 Replenishing All Four Ovarian Hormones20:18 Preserving Muscle Mass with Testosterone23:35 Finding a Knowledgeable Healthcare Provider23:52 The Best Vehicles for Hormone Delivery24:24 The Duration of Hormone Replacement TherapyConnect with Dr Rosensweet https://www.davedrosensweetmd.com/Connect with Clarissa https://clarissakristjansson.com/Get a copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode, Clarissa is joined by Joy Brown Kirst, the founder of Modern Age Skin, to discuss the importance of skincare for perimenopausal and menopausal women. Joy shares her personal journey of struggling with skin issues during perimenopause and how she started her own skincare brand to address the specific needs of women in this stage of life. They discuss the various skin issues that women can experience due to hormonal changes, such as acne, rosacea, melasma, and eczema. Joy emphasizes the importance of addressing inflammation, skin structure depletion, and hypersensitivity in skincare products. She also discusses the need for a more inclusive and positive approach to ageing in the beauty industry. Key Takeaways * Skincare is an important topic for perimenopausal and menopausal women, as hormonal changes can lead to various skin issues. * Common skin issues during this stage include acne, rosacea, melasma, and eczema. * Many skincare products focus on moisturizing and anti-ageing but fail to address the specific needs of perimenopausal and menopausal skin. It is important to look for skincare products that address inflammation, skin structure depletion, and hypersensitivity. * The beauty industry needs to adopt a more inclusive and positive approach to ageing and move away from the anti-ageing narrative. Timestamps00:01 Welcome to Thriving Through Menopause!00:28 Skin Care Revolution: Meeting Joy Brown Kirst01:29 Joy's Journey: From Personal Struggle to Skincare Innovation04:16 Introducing Modern Age Skin: A Brand Born from Necessity05:26 Addressing Menopause Skin Issues: Beyond Moisturization13:32 Holistic Approaches to Menopause: Beyond Hormones27:30 Empowering Women: Advocacy and Self-Care in Menopause31:19 Where to Find Modern Age Skin Products32:19 Closing Thoughts and Next Episode TeaseListeners can enjoy a 15% discount on Modern Age Skin products by using the code TTM15.Connect with Joyhttps://modernageskin.com/ https://www.instagram.com/modernageskin/ https://www.tiktok.com/@modernageskin Connect with Clarissa https://clarissakristjansson.com/ https://www.instagram.com/thrivingthrumenopause/ Grab your copy of my new book, Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause. https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

This episode of the Thriving Thru Menopause podcast unpacks the connection between menopause, bone density, and holistic health approaches. From understanding the impact of perimenopause on osteoporosis to learning simple yet effective exercises for bone strength, Clarissa and her guest, Helen Davis, offer holistic insights into managing health transitions. In this episode, Clarissa and Helen discuss osteoporosis and the importance of supporting bone health during menopause. Helen shares her personal experience with perimenopause and how it led to her diagnosis of osteoporosis. They also explore the limitations of traditional medical advice and the need for individual research and decision-making. Helen introduces the Bones for Life method based on the Feldenkrais Method and focuses on dynamic movement and postural alignment to improve bone density and strength. They highlight the benefits of weight-bearing activity and proper alignment for bone health. Improving posture alignment is crucial for overall health, including bone density, breathing, and pelvic floor function. It can also enhance confidence and a sense of possibility. Poor posture can lead to injuries and negate the benefits of strength training. Simple exercises like aligning the neck and bouncing on heels can make a significant difference. Walking every day and incorporating bouncing exercises into daily routines are key habits for supporting bone health. Helen Davis offers an Introduction to Bones for Life course, providing an opportunity to explore this practice at one's own pace.Takeaways* Perimenopause symptoms can be overlooked or misdiagnosed, leading to delayed treatment and potential health issues.* Individual research and decision-making are important when considering treatment options for osteoporosis.* The Bones for Life method, based on the Feldenkrais Method, focuses on dynamic movement and postural alignment to improve bone density and strength.* Weight-bearing activity and proper alignment are key factors in maintaining bone health.* Cultural practices like those found in Africa and Asia that involve carrying weight on the head and jumping may contribute to stronger bones. Posture alignment is essential for overall health and can impact bone density, breathing, and pelvic floor function.* Poor posture can lead to injuries and negate the benefits of strength training.* Simple exercises like aligning the neck and bouncing on heels can improve posture and support bone health.* Walking every day and incorporating bouncing exercises into daily routines are effective habits for maintaining bone health.* Helen Davis offers an Introduction to Bones for Life course on her website, providing a self-study option for learning and practicing this approach.Chapters00:00 Introduction and Perimenopause Story03:42 Diagnosis of Osteoporosis and Emotional Response11:34 Introduction to Bones for Life Method15:31 Learning from Cultural Practices27:19 How Poor Posture Can Negate Strength Training Benefits28:39 Simple Exercises for Better Posture36:32 Walking and Bouncing for Bone Health43:48 Introduction to Bones for Life CourseHelen Davis offers an Introduction to Bones for Life course on her website, allowing one to explore this practice at one's own pace. https://onestepforward.today/ https://www.instagram.com/onestepforward.today/ https://www.facebook.com/onestepforward.hypnotherapy/ https://www.linkedin.com/in/helen-davis-onestepforward/ Clarissa Kristjansson https://clarissakristjansson.com/ https://www.instagram.com/thrivingthrumenopause Get your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Thru Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode, Clarissa and Laurie Gerber discuss the challenges and changes in dating for menopausal women. They explore the importance of being ready for dating after divorce and the need to detox from past relationships. Laurie emphasizes the need to set personal rules and boundaries in the new dating world. They also discuss the impact of online dating and the role of pictures in attracting potential partners. The conversation highlights the importance of managing rejection and navigating the psychological gaming that can occur in the dating process. Dating coach Laurie Gerber shares her insights on dating for menopausal and post-menopausal women. She emphasizes the importance of the three Hs: head, heart, and hoo-ha, which represent practical compatibility, emotional connection, and physical attraction. Why Laurie advises setting a limit of three dates to determine if a potential partner meets all three criteria. She also emphasizes the importance of self-care, self-love, and being in a good mental and emotional state before entering the dating scene. Laurie encourages women to take control of their dating lives and approach dating with confidence and self-assuredness. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

Today's episode is a MUST listen. If you are navigating #menopause and experiencing stress, sleep disruption, brain fog and beating yourself up for all of it, then this is for you. Cara Bradley joins Clarissa on the podcast today. She is a mind-body expert dedicated to advancing mind-body education through movement, mindfulness, and the science of human performance. Cara is the author of "On The Verge: Wake Up, Show Up, and Shine," and Mindful.org voted her one of the most powerful women in the mindfulness movement. Clarissa and Cara Bradley discuss the power of mindfulness in navigating menopause. They explore the impact of menopause on the brain and the importance of self-compassion during this transformative phase of life. Cara shares a three-step menopause and mindfulness practice that involves naming symptoms, examining them with loving kindness, and taking small actions to address them. They also discuss the role of mindfulness in managing brain fog and choosing one's state of being. The episode concludes with key takeaways and action steps for listeners to implement mindfulness in their own lives.TakeawaysMenopause is a prime time for women to awaken to their changing bodies, brains, and minds, and mindfulness can play a crucial role in this process.Mindfulness is the ability to know what's happening in the present moment without judgment, and it can be practised through formal meditation and moment-to-moment awareness.Self-compassion is essential during menopause, and simple practices like placing a hand on the heart can cultivate self-love and kindness.Addressing brain fog in menopause can be supported by mindfulness practices that help regulate the nervous system and prioritize sleep.Choosing one's state of being through mindfulness empowers women to navigate the challenges of menopause and embrace their wisdom and power.In this episode 08:48 The Impact of Menopause on the Brain 12:48 Understanding Mindfulness 18:43 The Importance of Self-Compassion 22:08 Practicing Mindfulness in Menopause 33:00 Addressing Brain Fog with Mindfulness 38:08 Choosing Your Mindset 45:21Action Steps to Start Being Mindful This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode of  Thriving Thru Menopause , Clarissa interviews Junie Moon about shadow work and its importance in personal growth. They discuss the concept of the shadow, which refers to the parts of ourselves that we hide or disown. Junie explains how shadow work helps us reclaim and healthily express these hidden aspects. They also explore the impact of shadow work during menopause and how it can help women break painful patterns and heal generational shadows. Junie shares various tools and modalities for doing shadow work, including plant medicine and journeying. Takeaways Shadow work involves exploring and reclaiming the hidden aspects of ourselves that we have disowned or consider to be bad or wrong. Shadow work helps us break painful patterns, heal generational shadows, and express ourselves authentically. Menopause is a powerful time for shadow work, as it brings unresolved emotions and offers an opportunity for healing and transformation. Tools for shadow work include therapy, journaling, meditation, dream work, and working with plant medicine. Expressing and honoring our emotions is an important part of shadow work, as it allows us to heal and create a more fulfilling life. Shadow work can lead to a whole new way of being, where we embrace our true selves and live a more empowered and joyful life. Sound Bites01:13 Introducing Juni Moon: A Deep Dive into Shadow Work 02:26 Understanding Shadow Work: Unveiling the Hidden Parts of Ourselves 04:50 The Impact of Shadow Work on Personal Growth and Relationships 08:57 Navigating Midlife Challenges and Opportunities with Shadow Work 21:30 Exploring the Depths of Shadow Work: Techniques and Emotional Journey 32:45 Healing and Transformation: The Power of Shadow Work in Menopause Connect with Junie Moon https://midlifeloveoutloud.com/ Connect with Clarissa Kristjansson https://clarissakristjansson.com/ Grab Your Copy of the New Book Beyond Hormones 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode of Thriving Through Menopause, OBGYN Dr. Cat Brown discusses the importance of women receiving proper treatment during perimenopause and menopause. She explains that the founders of Winona, a women's health clinic, started the clinic to address the access to care issue for menopause care. Dr. Brown emphasizes the gap in healthcare and the ongoing stigma surrounding hormone replacement therapy (HRT) due to negative information from the Women's Health Initiative study. She also highlights the need for healthcare providers to be more comfortable and knowledgeable about treating menopause symptoms. In this conversation, Dr Cat Brown and Clarissa discuss hormone replacement therapy (HRT) as a treatment for menopause symptoms. They highlight the benefits of HRT in managing physical symptoms such as hot flashes, low mood, and vaginal dryness. They also address the misconceptions and fears surrounding hormone therapy, including the use of bioidentical hormones and testosterone. Dr. Cat emphasizes the importance of finding a provider who listens to your concerns and offers evidence-based treatment options. They also discuss the need for reliable sources of information on menopause and HRT. Takeaways Access to care for menopause treatment is a significant issue, and telemedicine platforms like Winona are helping to make care more readily available. There is a gap in healthcare when it comes to women's health, and many providers dismiss women's symptoms due to a lack of comfort and experience with treating menopause. The negative information from the Women's Health Initiative study has created a stigma around hormone replacement therapy, leading to a reluctance among providers to prescribe it. Women should take an inventory of their symptoms and keep a symptom diary to share with their healthcare provider, as this information is invaluable in determining the appropriate treatment. Women experiencing brain fog and mental changes should recognize that these symptoms can be related to perimenopause and menopause. Women should focus on lifestyle changes, including exercise, nutrition, and sleep hygiene, to optimize their health during this transition. Bioidentical hormone replacement therapy (HRT) involves using hormones that are chemically identical to those produced by the body, while traditional HRT often uses synthetic hormones. Birth control pills are not an appropriate treatment for menopause symptoms, as they are designed to suppress ovulation and prevent pregnancy. Bioidentical forms of hormones are generally preferred, as the body better assimilates them and can be used at lower doses. SSRIs and antidepressants are often prescribed for menopause symptoms, but they are not frontline medications and may not address the underlying hormonal changes. Hormone replacement therapy (HRT) is an effective treatment for menopause symptoms, including hot flashes, low mood, and vaginal dryness. HRT can also have preventive benefits, such as reducing the risk of cardiovascular disease, osteoporosis, and dementia. Finding a healthcare provider who listens to your concerns and takes your symptoms seriously is important. Be cautious of providers who dismiss your symptoms or immediately prescribe birth control pills for menopause symptoms. Seek reliable sources of information on menopause and HRT, such as reputable medical websites and organizations. The Sound Bites 02:10 The Role of Winona in Women's Health 04:32 The Lack of Education on Menopause in Medical Training 05:13 The Intersection of Menopause and Women in the Workplace 06:41The Journey of Women at Winona 07:10 Taking Inventory of Symptoms 08:12 Tracking Mental Changes During Menopause 09:15 The Importance of Recognizing Perimenopause Symptoms 10:17 The Need for a Multi-Faceted Approach to Managing Perimenopause 11:30 Lifestyle Changes for Managing Perimenopause 13:42 Bioidentical Hormone Replacement Therapy 15:57 The Difference Between Bioidentical and Synthetic Hormones 19:43 The Benefits of Hormone Replacement Therapy 21:07 Different Forms of Progesterone 23:47 The Role of Testosterone and DHEA 24:18 The Use of DHEA for Vaginal Dryness26:21 Hormone Replacement Therapy as a Preventative Medication 29:07 Navigating the Confusion Around Menopause Information 29:22 What to Look for in a Menopause Provider 33:47 Finding Reliable Sources of Menopause Information 36:19 The Importance of Reputable Sources for Menopause Information 39:03 Accessing Resources on the Winona Website Connect with Winona https://bywinona.com/ Follow Dr Cat https://www.instagram.com/drcatobgyn/ Follow  @thrivingthrumenopause  https://www.instagram.com/thrivingthrumenopause/ Grab a copy of Clarissa's latest book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

Homeopathy is a complete system of medicine that aims to promote general health by reinforcing the body’s natural healing capacity. It does not treat physical, emotional, mental, or even spiritual illnesses separately but regards them all as interconnected. In this episode, Clarissa Kristjansson interviews Tehilla Aloni, a homoeopath and founder of BioOrgonomy. They discuss the principles of homoeopathy, including treating the person as a whole and using minimum doses. Tehilla also explains how homoeopathy can be used to address menopausal symptoms and bring balance to the body. Additionally, Tehilla shares her work in bio-orgonomy, an extra-sensory technique that aligns energy fields in businesses. The conversation emphasizes the importance of aligning with one's purpose and the role of spirituality in achieving abundance and well-being.Takeaways* Homeopathy is a form of alternative medicine that treats the person as a whole and uses minimum doses of remedies.* A key principle of homoeopathy is treating the root cause of symptoms rather than just the symptoms themselves.* Bio-orgonomy is an extra sensory technique that aligns energy fields in businesses to promote success and well-being.* Aligning with one's purpose and holding the highest intentions can lead to abundance and fulfilment in life and business.Timeline01:30 Introduction to Homeopathy and Guest's Background09:06 Treating the Person as a Whole14:24 The Energetic Imprint and Minimum Dose16:18 Aligning with Purpose and Abundance21:26 Introduction to Bio-Orgonomy24:16 Aligning Interests in Business26:11 Overcoming Guilt and Focusing on the Positive31:54 Approach to Menopausal Issues35:45 Infusing Spirituality into BusinessConnect with Tehilla Connect with Clarissa Grab your copy of Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

In this episode of the Thriving Thru Menopause Podcast, Clarissa and guest Tracy Seider, a corrective exercise specialist and body alignment coach discuss the importance of proper body alignment, distinct from posture, and its influence on exercise, particularly strength training. Tracy shares her journey from a sedentary job to becoming a movement coach, emphasizing how ageing 'audaciously' is possible by addressing misalignments and movement patterns to avoid pain, increase strength, and improve overall health. The podcast underlines the critical role of alignment in preventing common menopausal issues such as sarcopenia, osteoporosis, and pelvic floor problems, offering a holistic approach that combines corrective exercise with everyday movement for lasting wellness.Key Takeaways•Alignment is crucial for menopausal women to optimize their exercise routines and overall health.•Our sedentary lifestyle and repetitive exercise routines can lead to misalignment and movement issues. •A different approach to exercise is needed during menopause to address the specific needs of women in this stage of life. •Good alignment has numerous benefits, including optimal loading of bones and muscles, improved breathing patterns, and better pelvic floor health. Proper alignment can make you feel younger and more in control of your body. •Alignment can improve physical appearance and create a younger-looking silhouette. •Proper breathing is essential and is affected by alignment. •Alignment plays a crucial role in core control and the functioning of the nervous system.•The psoas muscle is affected by alignment and can impact overall body alignment. •Taking a whole-body approach to alignment is important for optimal results. •Fascia is an important component of the body and affects overall health. •Incorporating movement into daily life is crucial for maintaining proper alignment. •Consistency and fun are key to maintaining an alignment practice. • Proper supervision is important, especially for individuals with limited range of motion.Timeline02:22 Meet Tracy Seider: From Editing to Alignment05:03 The Misalignment Dilemma: Understanding Our Bodies08:16 The Power of Proper Alignment and Movement10:49 A Personal Journey: Tracy's Transformation11:40 Aligning for a Better Future: The Reshape Method22:28 The Difference Between Alignment and Posture26:28 Unlocking the Secrets of Natural Movement27:01 The Ripple Effect of Alignment on Health28:18 Revolutionizing Your Body: The Power of Proper Alignment29:40 Breathing: The Unsung Hero of Well-being32:54 The Fascinating World of Fascia and Whole-Body Health35:26 Transforming Lives with the Reshape Method36:20 Embracing Movement in Everyday Life39:23 The Journey to Better Alignment: Starting Steps41:51 A Holistic Approach to Movement and Health44:50 The Importance of Personalized Guidance in MovementConnect with Tracy https://tracyseidercoaching.com/Connect with Clarissa https://clarissakristjansson.com/Grab a copy of Clarissa’s new book ‘ Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause’ https://bit.ly/49XBI1a This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com

This week, neuroscientist, psychologist, and expert in women's stress and burnout Dr Delia McCabe joined host Clarissa Kristjansson on Thriving Thru Menopause to discuss the complex challenges and stress women face, especially during menopause in the post-COVID world. They discuss the impact of stress, burnout, technology's influence, and information overload in today's society. Delia provides insights into the physiological differences in stress responses between men and women, emphasizing the need for effective stress management, creating new neural pathways, and simplifying life to enhance stress resilience. She explains how the complexity of the world and the information overload can overwhelm the female brain, leading to hormonal imbalances and emotional instability. The discussion also touches on the adverse effects of childhood experiences on stress levels and menopause symptoms. The importance of humour in navigating menopause and practical steps to reduce stress and improve overall well-being. Delia offers a seven-point checklist to help listeners build new neural pathways and manage stress more effectively. Delia provides actionable steps for women to thrive and improve their coping capacity. Takeaways * The world post-COVID is more complex and overwhelming, leading to increased stress and burnout among women. * The female brain is more sensitive to stress and hormonal fluctuations, impacting emotional regulation and well-being. * Choice fatigue and information overload contribute to stress and overwhelm, making it important to simplify life and focus on what can be controlled. * Addressing chronic stress and managing cortisol levels are crucial for preventing burnout and maintaining hormonal balance. * Adverse childhood experiences can make women more susceptible to stress and difficult menopause transitions.Timeline00:02 Welcome to Thriving Through Menopause Podcast01:32 Introducing Dr. Delia McCabe and the Importance of Support01:56 Navigating Stress and Burnout in a Post-COVID World04:00 The Complexities of Information Overload and Technology06:06 Understanding Burnout Beyond Work: A Modern Phenomenon06:35 Menopause in the Modern World: Challenges and Misinformation11:40 The Impact of Stress on Women's Health and Menopause18.20 The Effects of Hormonal Changes on the Female Brain 20.51 Addressing Chronic Stress and Choice Fatigue 25:12 Preventing Burnout and Managing Stress 33:10 The Relationship Between Adverse Childhood Experiences and Menopause 37:21 The Importance of Managing Cortisol Levels 40:14 Simplifying Life and Managing Stress for a Better FutureConnect with DeliaWebsite https://www.lighterbrighteryou.lifeChecklist https://www.lighterbrighteryou.life/7-point-checklist-to-feel-light-and-bright LinkedIn https://www.linkedin.com/in/dr-delia-mccabe/ Instagram @lighterbrighteryouFacebook lighterbrighteryouConnect with ClarissaWebsite https://clarissakristjansson.comInstagram https://www.instagram.com/thrivingthrumenopause/ LinkedIn https://www.linkedin.com/in/clarissa-kristjansson/ My book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause get your copy on Amazon. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit clarissakristjansson.substack.com