Perfectly Pl@nted

In the fourth episode of our menopause series, co-hosts Vesime Schroering and Dr. Daphne Bascom dive into the critical topic of heart health during perimenopause and menopause. 

As estrogen levels decline, women face an increased risk of heart disease, making it essential to understand the connection between menopause and cardiovascular health. This episode covers the key factors that influence heart health during this life stage, including cholesterol levels, blood pressure, and systemic inflammation.

Dr. Bascom shares practical tips on assessing your heart health risk, improving sleep quality, and adopting heart-healthy habits. Listeners will gain valuable insights into how movement, nutrition, and stress management can significantly impact heart health and overall well-being. 

This episode is packed with actionable advice to help women navigate menopause with a proactive approach to heart health.

Links:

• The Vegan Gym Menopause Mastery Program

Thank you for listening and being part of our community. Stay well.

Perfectly Pl@nted: Planting seeds of knowledge and empowerment

Keywords:  #Menopause #HeartHealth #PerfectlyPlanted #HealthyLiving #Podcast #WomensHealth #VeganLifestyle 

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Can menopause impact your muscle and bone health more than you realize? 

In this episode of Perfectly Pl@nted, Vesime and Dr. Daphne continue their deep dive into menopause, focusing on the crucial role of muscle mass and bone health. As estrogen levels decline during menopause, women may experience a loss of muscle mass (sarcopenia) and bone density, increasing the risk of osteoporosis. Dr. Bascom explains how strength training and proper nutrition can mitigate these risks and debunks common myths about women and weight lifting.

In this episode you will gain valuable insights into the science behind muscle and bone health during menopause, learn practical strategies for maintaining strength and bone density, and discover the importance of consistency in your fitness routine. Dr. Bascom also shares her Daily Strengthening routine that is simple, effective, and may help contribute to your long-term health.

Tune in and take the first step towards a healthier, stronger you!

Links:

• The Vegan Gym Menopause Mastery Program

Thank you for listening and being part of our community. Stay well.

Perfectly Pl@nted: Planting seeds of knowledge and empowerment

Keywords: menopause, nutrition, macronutrients, gut health, microbiome, estrogen, menopause belly, plant-based diet, women's health, midlife journey, Perfectly Pl@nted Podcast.

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In this second installment of our menopause series, we dive deeper into the intricacies of menopause, focusing on nutrition, the microbiome, and overall health.

In this episode, we explore the essential changes that occur in a woman's body during menopause and how to effectively manage these changes through diet and lifestyle. Dr. Bascom provides valuable insights into the role of macronutrients, debunking common myths about metabolism and the menopause belly. We also discuss the importance of hydration, movement, and the profound impact of gut health on overall well-being.

Key discussion points include:

• Nutrition for Menopause: The benefits of a whole food, plant-based diet, and how adding more plants to your plate can optimize health.
• Macronutrients: Understanding the roles of protein, carbohydrates, and fats, and how to balance them effectively.
• Gut Health: The significance of the gut microbiome in menopause and its connection to overall wellness.
• Managing Menopause Symptoms: Practical tips for addressing common symptoms like weight gain, hot flashes, and changes in body composition.
• The Role of Estrogen: How declining estrogen levels affect various body systems, including skin health and collagen production.

Dr. Bascom also touches on the importance of sleep and stress management, setting the stage for future episodes where these topics will be explored in greater depth.

Be sure to subscribe, share this episode with friends and family, and leave us your feedback. Join us in our next episode as we continue to explore the fascinating world of menopause and women's health.

Links:

• SWAN Study on Women's Health
• The Vegan Gym Menopause Mastery Program

Thank you for listening and being part of our community. Stay well.

Perfectly Pl@nted: Planting seeds of knowledge and empowerment

Keywords: menopause, nutrition, macronutrients, gut health, microbiome, estrogen, menopause belly, plant-based diet, women's health, midlife journey, Perfectly Pl@nted Podcast.

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Welcome to another episode of the Perfectly Pl@nted Podcast! In this episode, we delve into the often-overlooked topic of menopause, shedding light on the physical, mental, and emotional changes women experience during this significant midlife transition.

Join us as we provide a high-level overview of menopause, discussing the different stages from perimenopause to post menopause. Dr. Bascom explains the crucial role of estrogen and its impact on various body systems, and offers practical tips for managing common symptoms such as hot flashes and night sweats.

Key discussion points include:

• The definition and stages of menopause.
• The importance of estrogen and its effects on brain, heart, and bone health.
• Common symptoms of declining estrogen levels and their management.
• The impact of lifestyle choices, including diet and alcohol consumption, on menopause symptoms.
• The benefits of a whole-food, plant-based diet and specific foods like soybeans in alleviating menopause symptoms.
• Recommendations for supplements that can support women's health during midlife.

Be sure to subscribe, share this episode with friends and family, and leave us your feedback. Join us in our next episode as we dive deeper into nutrition and the microbiome's role in menopause.

Links:

• Join Daphne's Menopause Mastery Program at The Vegan Gym
• Read the WAVS study on soybeans and menopause

Thank you for listening and being part of our community. Stay well and plant-powered!

Keywords: menopause, perimenopause, postmenopause, estrogen, hot flashes, night sweats, plant-based diet, nutrition, supplements, women's health, midlife transition, Menopause Mastery Program.

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Have you ever pondered the transformative power that small beginnings and consistent actions harness in achieving your goals? Today, I'm taking you on a walk inspired by the wisdom of Robin Arzón who was a recent guest on Jenna Kutcher's Goal Digger podcast. 

On today's walk I want to take you on a journey through the realm of self-investment, exploring how great feats start with manageable steps, and the potency of saying 'no' to what doesn't serve you. Robin's insights underscore that accomplishment is not about perfection, but persistence. 

Wingman Wellness Blog: https://www.wingmanwellness.com/single-post/investing-in-yourself-the-pathway-to-realizing-your-dreams

Goal Digger Podcast: https://jennakutcherblog.com/goal-digger-podcast/

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How about making this holiday season a tad healthier? Brace yourself for an extraordinary culinary journey with our wonderful guest, Dr. Brooke Bussard, as we walk you through the beauty and benefits of plant-based eating.

Join us as we venture into the art of plant-based holiday cooking, starting with a hearty lentil loaf and stuffing that’s sure to wow your guests. Dr. Busssard shares expert tips on how to incorporate traditional herbs into these recipes for added flavor and health benefits. You'll be surprised by the simplicity and speed of preparing these dishes, perfect for those last-minute holiday dinner plans. And oh, we've got a gravy for the lentil loaf that's pure, savory comfort!

But wait, there's more! As we whet your appetite further, we dive into a range of easy and approachable plant-based Thanksgiving dishes that promise to be a hit. From an authentic Italian flat beans recipe to a plant-based pumpkin pie that’s all sorts of delicious, we’ve got your holiday menu sorted.

Contact Dr. Bussard at https://plantsoveranimals.com/

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In Greg Harden's insightful book, "Stay Sane in an Insane World," there lies a potent mantra: "Commit, Improve, Maintain." These three words, when embraced fully, can be transformative. During this Walk with Wingman, we delve into this philosophy and explore how a three-step approach can fundamentally reshape your journey toward holistic health and personal growth.

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In this inspiring episode of Perfectly Pl@nted, we delve deep into the crucial topic of health equity and lifestyle medicine, featuring two eminent guests, Doctors Scott Stoll and Columbus Batiste. Together, we explore the inception and objectives of the Health Equity and Lifestyle Project (HELP) Conference, a transformative event aimed at reducing health disparities and fostering healthier lifestyles.

Dr. Scott Stoll introduces us to the Plantrician Project, shedding light on its role in promoting plant-based nutrition and preventive medicine. On the other hand, Dr. Columbus Batiste provides insightful commentary on his involvement with the Slave Food Project and Healthy Heart Nation, initiatives committed to combating chronic diseases in marginalized communities.

The HELP Conference stands out not just as a platform for knowledge sharing, but as a catalyst for leadership, community building, and the development of actionable solutions. Our guests elaborate on the conference’s innovative structure, designed to nurture healing, forge meaningful connections, and initiate lasting change. We dive into the unique methods employed by the conference, such as interactive sessions and concise lectures, to maximize participant engagement and facilitate impactful panel discussions.

In our conversation, we also take a comprehensive look at health from a holistic perspective, discussing ways to bring about positive change across various community sectors, particularly within the African-American community. Dr. Batiste and Dr. Stoll highlight the power of collaboration, emphasizing the synergistic efforts between Healthy Heart Nation, the Plantrician Project, and ACLM’s HEAL Initiative.

This episode is not just a wealth of knowledge; it is a call to action for all listeners to play an active role in promoting health equity and fostering community well-being. Join us on Perfectly Pl@nted as we ignite a passion for change and strive for a healthier, more equitable world.

2024 HELP Conference: https://plantricianproject.org/help-conference-2024
Slave Food Project: https://www.slavefood.org/
Healthy Heart Nation: https://www.myhhn.org/
Healthy Heart Doc:  www.thehealthyheartdoc.org
Plantrician Project: https://plantricianproject.org/

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Facing adversity and feeling like throwing in the towel? You're not alone. Join us as we embrace struggle, drawing inspiration from Sally McRae's incredible win at the Moab 240. Her journey of resilience and perseverance is a testament to the power of not giving up, even when the going gets tough. We take a deep dive into the concept of reframing struggle, turning our perception of challenges on its head. Instead of viewing struggles as setbacks, we explore how they can be seen as necessary steps, equipping us with the essential skills and experiences that enrich our journey.

The episode further explores the importance of celebrating small victories along the way, a crucial part of maintaining motivation and resilience. We delve into the concept of self-compassion, reminding you that seeking help is not a sign of weakness, but a mark of strength. Ever heard of a growth mindset? We talk all about it, discussing how it can enhance motivation, foster resilience and even improve performance. Visualizing the journey is a vital part of achieving success, and we share how imagining both the challenges and triumphs can prepare you for real-world hurdles. Remember, the road to success is rarely smooth, but it's the challenges along the way that chisel a stronger, more resilient you. 

Tune in and learn to embrace struggles not as signs of failure, but as proof of perseverance.

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Are you constantly curating your 'TO-DO' list? What if you flipped the script and started to focus on a 'NOT TO-DO' list? This podcast episode takes you on a refreshing journey to realize the power of subtraction in achieving a healthier and vibrant lifestyle. We discuss the art of consciously saying NO to activities that don't resonate with your personal vision of wellness. We crack open the potential distractions that might pull you away from your health goals - negative self-talk, overcommitment, unhealthy comparison, and inactivity.

The discussion delves into methods to switch negative self-talk into self-empowerment, balance commitments to prioritize self-care, and replace comparisons with personal progress celebration. We emphasize the essentiality of movement for a vibrant life. The episode is all about fostering positive habits by eliminating what drains your energy, making space for what truly matters in your health journey. Join us as we unravel the power of a 'NOT TO-DO' list, and get ready to say YES to a healthier, happier you. Remember, every step you take is a step closer to your goal, and your ever-supportive wingman is by your side, cheering you on! Don't be afraid to ditch the clutter, and embrace the space for positivity and growth.

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