Moving Through Menopause

This episode I chat with Kelli Calabrese Certified Divorce Coach. Kelli was on a journey to heal from her own excruciating divorce and now Kelli is on a mission to help women going through any stages of separation and divorce move from fearful to fearless.    

It is a fact that there is an increase in the number of people facing divorce in January, put this together with Menopause and it could be a recipe for devastation. Join us for some gentle support and tips to help us move towards a future  filled with joy, freedom and peace. 

Contact Kelli

Moving through Menopause with Phillipa

Disclaimer: Please note that any advice we provide in this podcast is for information only. If you are unsure of its suitability for your specific circumstances or have and specific health concerns you should consult your medical practitioner.

The Menopause Collective do Memory! Join us to hear how Movement and essential oils can make a world of difference if you are forgetting what you keep forgetting! Strength training boosts BDNF; fertiliser for the brain, a dry inhalation of rosemary oil can really focus the mind and remember to stay hydrated for better brain function! Giggles galore and informative too. It doesn't get better than this! 

Find out how to Move More with Phillipa and join your first online class for FREE with the Coupon Code FIRSTFREE

Episode Contributors:

Your Host: Phillipa Butler Chartered Physiotherapist, Certified Pilates Teacher, Yoga Teacher and Meditation Teacher

Claire Ottewell Aromatherapist

Tamar Challis (BSc, BA, Dip, MNCS Accred, MInstLM)

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I chat with Registered Dietician Martha Tettenborn as we unravel her story of Ovarian Cancer at age 58. We will find out how she coped with chemotherapy using her chemo fasting protocol and a ketogenic diet. She shares her experiences in her wonderfully written book; Hacking Chemo now available on Amazon 

Martha Tettenborn RD is a Registered Dietitian and certified Primal Health Coach with over 30 years of experience working in many areas of nutrition. She currently works in long term care with a focus on nursing homes and gerontology. Her private health coach practice, The Cancer Doula, promotes a low-carb, whole-foods-based approach to disease prevention and cancer symptom management.

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

In this episode India's leading Nutrition Expert Ryan Fernando and Chartered Physiotherapist Phillipa Butler get together to guide Women to make the right choices to support Muscle and Bone up to, through and beyond Menopause. Building more muscle may not be a priority for you but if you knew that Muscle drives metabolism and gets busy burning calories when you are inactive you might just have a change of heart.

Ryan says "As we evolve in life we realise that we have to adapt. Our choices of food contribute to longevity, performance and happiness." and he is on a mission to revolutionise the way we eat. When you combine nutrition and movement you get more bang for your bucks so settle down with a notepad and enjoy this entertaining and educational conversation.

Muscles and bones are my business!

As a Physiotherapist I have a particular interest in the long term consequences of declining oestrogen levels on muscle and bone. But did you know that we achieve the maximum bone mass in our late 20s. The thicker your bones are at around age 30, the longer it takes to develop low bone density or osteoporosis. However, there are some people who naturally have a lower bone density which is not as a result of bone loss.

Initially the decline is minimal but accelerates significantly during the 5-8 years around menopause when we suffer a net bone loss of up to 10%. This loss is predominantly in the spongy or trabecular bone found at the common osteoporotic fracture sites, the wrist, the hip, and the spine. These areas have a relatively high trabecular bone to cortical bone ratio thus making them vulnerable to fracture. For many women the first time they become aware of a diagnosis of osteoporosis is after they suffer a fracture.

Similarly we reach Peak muscle mass at around the age of 30. A woman's muscle mass decreases by  approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60

So what can we do?

It is the interaction of the changing hormone levels, exercise levels and nutrition over our lifespan that strongly contributes positively or negatively to these processes and must not be overlooked.

Resistance training will combat the effects of sarcopenia. Studies have found that both resistance training and aerobic exercise increase muscle protein synthesis and improve muscle function irrespective of age and may help counteract some of the effects of ageing. Reference

Or you could leave the hard work to me and Join me online for Bone Healthy Pilates and Yoga Classes.

Ryan says; "I am the coach that advises no shortcuts. Join me to learn how to make better choices for a healthier, fitter YOU!"

Connect with Ryan

This episode we go where others fear to tread and we are talking about the digestive issues that come to visit us during the approach to menopause. Symptoms that we might never have even thought of as having a connection with declining Oestrogen levels. Digestive system issues are definitely something that I can speak to from my own experience; blown up like a balloon, constipation, diarrhoea and nausea are some of the common digestive symptoms of the menopause. The collective are here to help! If your insides are rebelling and you don't know where to turn, join the Menopause Collective as we tackle all things digestive from our own unique perspectives.

My own personal  specialty is movement  and you can check out some moves to improve the flow through your colon and see us in the flesh on my website. https://precizion.co.uk/the-menopause-collective-do-digestion/

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns. 

In celebration of World Menopause Day 'The Menopause Collective' are back on the case. This time we are taking no prisoners as we explore how to unleash a Brand New You!  Suggestions to help you ignite your energy, passion and purpose. How to approach this Crone/Goddess stage of life with optimism, view it as an opportunity to really find yourself. Approach each day with a positive mindset and choose to make this phase of life your best, healthiest and happiest years yet!!

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Getting away from it all has its advantages. A silent retreat may not be your idea of a great getaway, or perhaps your budget doesn't stretch to that. But what could you expect? This episode Phillipa chats with Sune Markowitz-Schulman about her experience of what she thought was going to be a silent retreat (More on that). How was it for her?

"A wonderful opportunity to stop the clocks, turn off the technology and tune into what's going on inside!"

The challenges of Covid restrictions coupled with an approaching older age makes us a little poignant and we reflect on how to live our best life after lockdown and what that looks like for us. How can we build a bit of mindfulness into our modern everyday existence? With mindful walking perhaps, making time for meditation and self reflection. Take action today to incorporate more mindfulness into each day and yield the many rewards: Mindfulness can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties and improve mental health. 

If putting more mindfulness into your movement practice is on the agenda? Join me to Move Mindfully Online

Disclaimer any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

Sleep keeps us healthy and functioning well. Menopause messes with our sleep of that there is no doubt. Perhaps you are waking more often or just not waking refreshed when the alarm goes off.  A lack of sleep compounds poor memory and fatigue symptoms also associated with Menopause.  Worse still it can compromise our immune system and drive down our mood. Most adults need 7 to 9 hours of sleep each night. So If a better nights sleep is on your agenda, join me and ' the crew' to hear our top tips for a satisfying sleep experience.

This episodes contributors are:

Phillipa Butler: Chartered Physiotherapist, Certified Pilates Teacher, Yoga and Meditation Teacher

Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.

Nikki Chamberlain: Health and Wellness Coach

Claire Ottewell: Aromatherapist and Medical Astrologer.

Want to get ahead of the crowd? Receive my weekly newsletter delivered to your inbox and gain access to sound health information and advice to help you take your health into your own hands. https://precizion.co.uk/#signup

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I had the pleasure of chatting with Laurie Lewis, Intermittent Fasting Coach and Author.

Menopause dealt Laurie a crushing blow -- brain fog, lack of balance, memory loss, and the sudden gain of 50 pounds of stubborn hormonal fat. She tried everything she knew to feel better, and the methods that worked in the past made no difference. After four years of struggle, Laurie stumbled upon Intermittent Fasting and started fasting that very same day. The menopausal fog lifted in less than one week, she had more energy and felt more “like herself.” She lost 51 pounds in 15 months and has kept it off for years!

Listen to our conversation and discover the secret to "feel like yourself" again. Grab a cup of black tea or black coffee and make some time to learn all you need to know to begin Intermittent Fasting and achieve Menopause symptom relief.

Laurie says ”Fasting is not hard or scary and It’s not a diet! It’s a pattern of eating; you can eat the foods you love and love you back in your eating window. An eating window makes all the things that matter to you better.” Laurie’s advice is to try it for a month, don’t get on the scale and see how you feel… In her own words it’s not a diet… it’s a quiet!

Now, at 57-years old, Laurie has turned her personal success into the premier thriving Intermittent Fasting coaching business. As a certified health coach (Institute for Integrative Nutrition) she combines her knowledge of nutrition with deep research and practice of Time Restricted Eating. Laurie guides her clients with a dream come true -- eat the foods you love and enjoy the rest of your life feeling vibrantly well.

Laurie's Book Celebrating Your Vibrant Future: Intermittent Fasting for Women 44 to Forever (Unbelievable Freedom Workbooks, 2020) is available for purchase on Amazon.co.uk 

WEB: WWW.FASTFORWARDWELLNESS.COM

EMAIL: [email protected]

LINKEDIN: WWW.LINKEDIN.COM/IN/LAURELEWISNYC

FACEBOOK: WWW.FACEBOOK.COM/LAURIELEWISNYC

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

I had the pleasure of re-entering the workplace at the peak of my peri-menopause. I found myself struggling with fatigue, brain fog and my poor memory. The problem was that I didn't realise what was going on, I thought I was 'past it' and that I couldn't cope. Unfortunately for the National Health Service I am no longer there.

This episode I am chatting with  Dyna Vink live from Ottawa the Capital of Canada. She has a similar story to tell of a career in tech which became untenable. A victim of redundancy she became yet another casualty of the Menopause Lottery. But their loss is our gain and now Dyna is a Certified Health and Nutrition Coach and founder at "Holistic Nutrition Lifestyle".

We explore together some simple strategies that might just help women to remain productive in the workplace despite symptoms of Peri-menopause. And in a week when ASOS are offering staff flexible working and paid leave during Menopause, we are definitely on topic! I hope you enjoy our conversation.

Dyna and I are keen to help women navigate the symptoms of peri-menopause using lifestyle approaches. For Women over 40, there is still a a gap in understanding and a lack of good information to help women understand how peri-menopause changes our bodies. We are still keeping quiet about peri-menopause, and worse still doctors seem poorly equipped to help.

It falls to us to do our own research and figure out what Is happening to us. We both  and I agree that there are several simple changes we can make to create a holistic lifestyle, recapture our vitality, and get back to doing the things we love.

Dyna has developed a program to guide us through the myths, mysteries, and science of peri-menopause called The Holistic Health Blueprint for Ladies Over 40. It is an 8-week program to reach a healthier, fitter, and happier you. You can also get your free copy of "The Women's Guide to Menopause in the Workplace" Here

Find Dyna on facebook and on her website.

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.