Welcome to Quick Hits: Blasts from The Past. Join Karen as she explores her podcast archives, offering you short, impactful excerpts from standout episodes. In just 15 minutes, you'll experience the essence of past conversations, packed with valuable insights and memorable moments from our guests. If you want to dive deeper, you'll find links to the full episodes in the show notes below.

In part one of this round table talk we discuss why New Year resolutions don't work and what to do instead.

• The pro's and con's of calorie counting.
• Should you count your steps and does it help us to lose weight?
• Best exercise for women as we age.
• Why you must deal with past traumas in order to lose weight and have optimal health.
• The one macro that will make the biggest difference in your attempts to lose weight.
• Plus, hear about our own personal experiences with healing and weight loss.

Join me for an amazing eye opening conversation with menopause expert Dana Lawson and fitness guru Pam Sherman.

In part two of this round table talk we answer our listeners and followers question on weight loss, hormones and fitness.

• Do hormones such as the estrogen patch and oral progesterone need to be taken forever? I'm 51 and post menopausal.
• What is the best exercise regimen to follow as you enter the menopause phase of life, while starting hormone therapy and trying to lose weight - at the same time? My diet is under control for the most part.
• Should you heal the gut first or balance hormones.
• How do you feel about testosterone replacement during peri and post menopause when free to is non existent. Plus what are some natural ways to help boost testosterone before replacement?
• How can you tell when your body is metabolically recovered from over dieting? Also, how can you tell if you are clearing inflammation from exercise (i.e., what markers can/should indicate recovery besides fatigue or muscle soreness)?
• Best approaches when you have hypothyroidism and possibly adrenal issues.
• How do you assess when to start bioidentical estrogen?
• What issues contribute to chronic pain?
• What do you do when you take the recommendations from your naturopath (et al), take the recommended supplements, eat clean, exercise regularly and you can't lose the weight? So frustrated!
• Do flowering plant essential oils provide the same benefits as BHRT? (such as bone and cardiovascular health, breast and brain protection?) Can essential oils and BHRT be used together?
• Is it okay to combine estrogen and testosterone together in a compounded cream?
• Do hormones such as the estrogen patch and oral progesterone need to be taken forever? I'm 51 and post menopausal.

Dana is a menopause coach on a mission to help you get off of the emotional rollercoaster, balance your hormones, and connect with your body in a way that you have not experienced before. My programs provide the tools, resources, and support you need to become symptom-free. Register for Dana's free gift "How To Tame The Menopause Dragon" workshop. Align + Shine Health Coaching.

Pam has been a coach for 24+ years, starting as a group exercise instructor and personal trainer. After struggling with her own weight Pam started strength training in 2014 and has never looked back.

Listen to the full episode here.

Get 10% off Sleep Breakthrough By BiOptimzers products at www.bioptimizers.com/hormone with coupon code HORMONE.

Are you in peri or post menopause and looking to optimize your hormones and health? At Hormone Solutions, we offer telemedicine services and can prescribe in every U.S. state, as well as in British Columbia, Alberta, and Ontario in Canada.

• Bioidentical Hormone Replacement Therapy
• Individualized Weight Loss Programs 
• Peptide Therapy for weight loss