In this episode of Master Stress with Dr. S., the focus is on demystifying the significant yet often misunderstood phases of perimenopause and menopause. Dr. S. discusses the hormonal changes that take place during midlife, including the impacts of estrogen, progesterone, and testosterone fluctuations. She describes common symptoms such as brain fog, irregular periods, mood swings, and sleep disturbances. The discussion highlights the importance of managing stress, maintaining proper nutrition, engaging in regular exercise, and potentially considering Hormone Replacement Therapy (HRT). Emphasizing that this transition is not a decline but a renaissance, Dr. S. provides insights into how women can navigate this decade-long journey prepared and empowered.

00:00 Introduction to Perimenopause and Menopause
01:52 Recognizing the Symptoms of Perimenopause
03:24 Understanding Perimenopause: Hormonal Changes
06:36 Managing Perimenopause: Lifestyle Adjustments
08:13 The Role of Stress and Cortisol
09:51 Common Symptoms and Their Impact
13:13 Importance of Sleep and Strength Training
14:38 Nutrition and Tracking Symptoms
15:58 Clinical Diagnosis and Blood Tests
18:23 Preparing for the Rollercoaster of Perimenopause
19:28 Treatment Options: HRT and Non-Hormonal Therapies
20:46 Conclusion and Resources

Links:

https://www.rqwellness.com/the-pre-perimenopause-power-checklist

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this debut episode of 'Master Stress with Dr. S,' Dr. Safia Debar introduces her podcast focused on transforming stress from a burden into a superpower. Aimed at high achievers, leaders, and anyone feeling overwhelmed, the podcast merges science with practical strategies to master stress and unlock potential. Dr. Debar debunks common myths about stress, emphasizing its neutral nature and the importance of proper response over trying to eliminate stress entirely. Listeners are encouraged to embrace stress as a functional response, learn about the neuroscience behind it, and adopt actionable tips for immediate application. The episode ends with a brief exercise for nervous system reset and sets the stage for a deeper dive into stress management in subsequent episodes.

00:00 Introduction to Mastering Stress
01:37 The Truth About Stress
02:52 The Neuroscience of Stress
03:28 Themes and Series Overview
07:44 Common Lies About Stress
19:48 Reframing Stress and Practical Tips
23:18 Nervous System Reset Exercise
25:13 Conclusion and Final Thoughts

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this episode of Master Stress, Dr. S explores the pre-perimenopause phase, a decade before perimenopause that often starts in the mid to late 30s. Despite regular menstrual cycles and normal blood tests, women may start experiencing subtle hormonal shifts that affect their mood, sleep, and overall well-being. Dr. S explains the importance of not dismissing these symptoms as mere stress and discusses how to support optimal hormonal health through tracking cycles, supporting progesterone, and regulating the nervous system. Practical steps for navigating this silent transition are provided, emphasizing empowerment and preparing for the decades to come.

00:00 Introduction to Hormones
01:59 Understanding Pre-Perimenopause
06:03 Symptoms and Signs of Pre-Perimenopause
13:52 Managing Pre-Perimenopause
21:07 Conclusion and Next Steps

Freebie: https://www.rqwellness.com/the-pre-perimenopause-power-checklist

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this episode of 'Master Stress with Dr. S,' Dr. S dives deep into the comprehensive changes experienced during puberty, extending beyond mere physical transformations to neurological and hormonal rewiring that influence emotions, behavior, and decision-making. Designed for parents, teachers, and teenagers, this episode emphasizes the critical need to understand the tumultuous changes happening in adolescent brains. Dr. S explains the activation of the hypothalamic-pituitary-gonadal (HPG) axis, leading to the production of key sex hormones and resulting in visible physical changes. Importantly, the episode highlights the faster development of the emotional brain compared to the rational brain, resulting in emotional volatility and risk-taking behavior. Dr. S also touches on the modern challenges posed by social media and academic pressures, urging caregivers to approach teenagers with empathy, understanding, and validation, rather than conflict. Practical advice includes prioritizing sleep, ensuring proper nutrition, and modeling emotional regulation, aiming to shift parenting from frustration to empathy and compassion.

00:00 Introduction to Puberty
02:31 Understanding the Hormonal Changes
05:21 Neurological and Emotional Impact
07:25 Challenges Faced by Teenagers
19:39 Strategies for Parents and Caregivers
35:31 Conclusion and Next Steps

Freebie: https://www.rqwellness.com/the-puberty-survival-map

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this episode of 'Master Stress with Dr. S,' we delve into the hormonal lifecycle of women. Dr. S maps out the significant hormonal phases, from puberty through to postmenopause. She highlights the profound neuroendocrine shifts that happen at each stage, including puberty, premenopause, perimenopause, and postmenopause. Emphasizing the importance of understanding these phases, Dr. S also covers the impact of these hormonal changes on mood, energy, and physical health, offering insights into optimizing women's health and well-being. This episode kicks off a four-part series that will zoom into each phase for deeper understanding.

00:00 Introduction to Hormonal Life Cycle
02:32 Understanding Puberty: The First Surge
05:46 Decoding the Menstrual Cycle
18:44 Navigating Pre-Perimenopause
21:25 Entering Perimenopause: The Roller Coaster
31:19 Menopause and Postmenopause: A New Chapter
33:30 Conclusion: Embracing Hormonal Changes

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this episode of 'Master Stress with Dr. S,' Dr. Debar dives into the foundations of hormone health, explaining the critical role hormones play in our bodies. She outlines the four major hormonal axes: HPA (hypothalamic-pituitary-adrenal), HPT (hypothalamic-pituitary-thyroid), HPG (hypothalamic-pituitary-gonadal), and HPI (hypothalamic-pituitary-insulin) and their respective functions. Dr. S simplifies complex hormonal interactions and provides a framework to understand how imbalances can affect mood, energy, metabolism, and overall well-being. She highlights the importance of recognizing and addressing hormonal symptoms such as fatigue, sleep disturbances, and mood swings. The episode emphasizes the interconnectedness of hormonal pathways and lays the groundwork for future episodes that will explore each hormonal axis in detail. Dr. S also shares a case study of a patient to illustrate the practical impact of hormonal imbalances and offers tips on tracking symptoms and supporting hormonal health.

00:00 Introduction to Hormone Health
04:06 Understanding Hormones: The Basics
05:55 The Four Major Hormonal Axes
13:43 Key Hormones and Their Functions
18:32 Real-Life Case Study: Sarah's Hormonal Imbalance
21:02 Recognizing Hormonal Imbalance Symptoms
23:51 Tracking and Managing Your Hormonal Health
26:45 Conclusion and Next Steps

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this final episode of the neuroscience-informed leadership series, Dr. S explores the often-overlooked issue of female leadership burnout due to menopause. She sheds light on the neurological and physiological impacts of menopause, emphasizing its relevance to everyone in the workplace. Dr. S insists on the importance of awareness, tracking symptoms, and normalizing discussions around menopause to foster a supportive work environment. She shares real-life anecdotes, discusses the importance of lifestyle adjustments, and advocates for both individual and organizational strategies to manage and embrace this significant life transition.

00:00 Introduction to Master Stress with Dr. S
01:53 The Untold Story of Female Leadership Burnout
03:21 Menopause: A New Era of Leadership
07:39 The Neurological Impact of Menopause
08:02 Real-Life Stories and Workplace Solutions
16:14 Strategies for Individuals and Organizations
26:17 Conclusion and Next Steps

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this episode of 'Master Stress with Dr. S,' Dr. S delves into the often overlooked aspects of HR leadership and overall wellbeing. The episode titled 'What They Didn't Teach You and Why It All Starts With You' explores the gaps in traditional HR education, emphasizing the importance of understanding and regulating one's nervous system as a leadership tool. Dr. S highlights the significance of personal wellbeing, inner work, and self-audit practices in fostering a productive and healthy work environment. Practical tips such as breath work, setting boundaries, and team embodiment are discussed to help leaders and individuals create a sustainable and supportive workplace culture.

00:00 Introduction to Master Stress with Dr. S
02:13 The Hidden Curriculum of HR Leadership
03:46 Understanding the Nervous System
05:28 Self-Awareness and Inner Work
09:41 Strategic Wellbeing in the Workplace
14:38 Practical Tips for Self-Regulation
18:13 Conclusion and Next Episode Preview

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this thought-provoking episode of 'Master Stress with Dr. S,' we dive into the often overlooked causes of systemic burnout within organizations. Dr. S challenges the traditional focus on individual resilience, exploring how toxic corporate cultures and unsustainable workloads are the real culprits. We discuss the importance of truth and validation from leadership, the systemic role in burnout, and what truly effective burnout prevention looks like. Tune in for actionable insights on how to start overhauling your organizational culture to create a healthier, more supportive work environment.

00:00 Introduction to Master Stress with Dr. S
01:12 The Myth of Resilience in Toxic Cultures
01:39 The Real Issue: Systemic Burnout
02:22 Misplaced Resilience and Its Consequences
02:56 The Importance of Truth in Leadership
04:49 Systemic Overload in a Burnt-Out Economy
05:52 The Role of Culture in Burnout
09:27 Practical Steps to Address Systemic Burnout
19:13 Quick Wins and Long-Term Fixes
22:03 Conclusion: Building a Supportive System

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource

In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar discusses how to optimize corporate wellness budgets for genuine impact. Dr. S highlights the gap between wellness offerings and their actual utilization while providing a blueprint on where to invest for the best return on investment. Key recommendations include ongoing programs with accountability, leader-led initiatives, science-backed tools, and embedding recovery strategies into work culture. Dr. S shares examples and success stories, emphasizing a move from performative to physiological wellness practices. Tune in for insights on creating a culture of true wellbeing within organizations.

00:00 Introduction to Effective Wellness Budgets
02:12 The Disconnect in Corporate Wellness
03:12 Behind the Scenes: Why Wellness Initiatives Fail
09:17 What Actually Works: Proven Strategies
16:30 Short-Term and Long-Term Wellness Investments
19:57 Tailored Wellness Strategies for Maximum Impact
29:59 What to Ditch: Ineffective Wellness Practices
32:06 Conclusion: Shaping the Future of Work

Connect with Dr Safia Debar

GP Mayo Clinic London

https://www.mayoclinichealthcare.co.uk

Harvard affiliated BHI certified in Stress Management and Resiliency Training (SMART) courses

www.rqwellness.com

@drsafiadebar

One of Tatler's "Top 21 private doctors in Britain" 2020

Find our free resources here: https://www.rqwellness.com/resource