Moving Through Menopause

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.

Menopause; is it a cause for celebration or a catastrophe?

Did you know there are 34 known symptoms of menopause? I didn't! I created this podcast to share knowledge to support and empower all women to be the master of our own destinies as we navigate the menopause transition together.

Join me and my generous guests as we chat about all the things we can do to help ourselves. All the things I wish I'd known sooner and some new nuggets of information.

So, buckle up and get ready to embark on a journey of empowerment, and self-discovery, as we embrace ‘the change’. Welcome to Moving Through Menopause.

Find out more about Pilates and Yoga for Menopause at precizion.co.uk

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 😍

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

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.

Dr Bauman recommends a holistic approach to hair care, including:

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: 

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.

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!

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.