In this Season 3 kick-off, Mary sits down with Elizabeth Katzman, Functional Diagnostic Nutrition Practitioner (FDN) and founder of Strong Choices, to unpack the long-term impact of birth control on women’s health, the concept of “the pill hangover,” and holistic strategies for thriving through perimenopause and menopause.

Elizabeth shares her personal journey from attorney to FDN, and how her own family’s health challenges led her to question conventional wisdom around women’s health, antibiotics, and hormonal interventions. Together, Mary and Elizabeth discuss:

• What is “the pill hangover” and how can it affect women decades after stopping birth control?
• The critical connection between gut health, hormone balance, and bone strength
• Why supporting your liver and gut is essential for hormone detox and overall well-being
• Practical hacks for managing menopause symptoms, including vaginal estrogen in the ear 
• The importance of advocating for yourself with healthcare providers and building a supportive care team
• How to educate and empower the next generation to make informed choices about hormonal health
• Insights from Elizabeth’s upcoming book, “Sexy Bones,” and her approach to strength training for bone density

Elizabeth also shares actionable advice for mothers of teens, women considering or coming off birth control, and anyone navigating the midlife transition. Plus, learn why variety in probiotics and fermented foods matters, and how small daily choices can make a big difference.

Connect with Elizabeth Katzman

• Website: strongchoices.com
• Instagram: @strongchoices1

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

Season 2 finale we kick off with a replay, a visit back to my first guest interview, the inaugral episode featuring Shannon Donahoe-Simpson.

Shannon is a cancer survivor and lifelong people pleaser who embarked on a transformative journey of radical self-acceptance, self-love, and self-responsibility.  Her story highlights how she connected the dots between her trauma, health, and lifelong habits to find healing. Over time, she evolved out of her past projects geared around nutrition and youth empowerment into becoming a highly-sought after TEDx speaker and heart-centered facilitator.

Her transformation led to profound personal changes, including the end of her marriage, and a deepened commitment to helping others through her ongoing social media series Toolbox Tuesday and hosting women's circles, retreats, and empowerment gatherings. 

Emphasizing the importance of speaking one's truth, Shannon encourages listeners to live authentically and prioritize self-care. This episode embodies the themes of rebirth, transformation, and infinite potential, symbolically released as episode 88 in in 2025, a nine year - the number that symbolizes master transformation.  
Connect:

• Shannon's journey and offerings online at shannondonohoesimpson.com, Instagram, YouTube, and LinkedIn

References:

• Toolbox Tuesdays
• Watch her inspirational TEDx talk
• Read her story in The Collective Magazine
• Book mentioned: When the Body Says No by ⁠Dr. Gabor Maté (not an affiliate link)

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

Today, we welcome Dr. Michelle Cromwell, founder of Sœur du Sol, for a deep and inspiring conversation about disrupting the menopause narrative around traditional and holistic medicine to support symptoms. 

Dr. Michelle is a former C-suite executive and vice president in higher education, with over 18 years of experience as a professor, administrator, and leader. She holds a PhD in conflict analysis and resolution and has taught research methods and sociology, bringing a multidisciplinary perspective to her work.

Dr. Michelle’s journey is marked by her transition from academia and corporate leadership to the healing arts. While building her career, she quietly practiced complementary medicine—becoming a yoga instructor, Reiki master teacher, and student of traditional herbalism, inspired by her father, an engineer and herbalist. Her calling became undeniable after a transformative experience in a course on cosmic herbalism and medical astrology, which led her to leave her executive role and fully embrace her identity as a healer.

She has since traveled to Benin, West Africa, to learn directly from traditional healers, deepening her expertise in West African herbs and holistic wellness. Dr. Michelle’s work now bridges science, spirit, and heritage healthcare, empowering women—especially those in high-achieving and leadership roles—to reclaim their autonomy and well-being during menopause.

Key Topics 

• Science Meets Spirit: Integrating medical astrology, traditional medicine, and scientific rigor in women’s health.
• West African Herbal Wisdom: Firsthand learning from traditional healers and developing proprietary herbal blends.
• Empowering Women: Addressing the challenges women face in menopause, especially in corporate environments.
• Herbal Tea: Dr. Michelle's unique herbal blend for brain fog and sleep, rooted in ancestral knowledge.
• Bridging Healthcare Gaps: Advocating for partnerships between conventional and complementary practitioners, and the deep mistrust as a result of the Women's Health Initiative that commenced in early 1990s and abrubtly halted in 2002. 

Connect with Dr. Michelle Cromwell

• Website: Sœur du Sol
• LinkedIn: C Michelle Cromwell
• Instagram: @thedrmichelle

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

In this episode, Mary sits down with Dr. Amy Day, a leading naturopathic doctor specializing in perimenopausal and menopausal health. Dr. Day shares her journey into the field, her passion for empowering women with education, and her commitment to providing holistic, individualized care.

Key Topics Discussed

• Understanding Perimenopause: Dr. Day explains the often-overlooked transition of perimenopause, highlighting the lack of education and awareness that many women face. She emphasizes the importance of recognizing hormonal changes and seeking support early.
• Bioidentical Hormone Therapy (BHRT): The conversation covers what BHRT is, its history, and how it can be safely and effectively used as part of a broader approach to women’s health. Dr. Day addresses common misconceptions and the need for individualized treatment plans.
• Holistic and Lifestyle Approaches: Beyond hormones, Dr. Day discusses the critical role of stress resilience, adrenal health, nutrition, and lifestyle adjustments. She advocates for self-care and viewing this life stage as an opportunity for growth and well-being.
• Virtual Care and Community: Dr. Day describes her virtual practice, licensed in California, and the resources available through her online community at womensvitalitycenter.com.

Connect:

•  Dr. Amy Day’s  Perimenopause 101 mini-course, clinic and online community website:  womensvitalitycenter.com

Resources:

• Article: Medicalization of Menopause, Emme Elle Coaching 

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

In this episode of the Menopause Disruptor Podcast, host Mary delves deep into the intricate link between stress, gut health, and visceral belly fat as experienced during menopause. 

Mary explains how chronic stress impacts gut microbiota, inflammation, and fat storage, and highlights the gut-brain axis's role in this process. She leans into the experts in the field include Dr. Tara Swart and Dr. Stacy Sims to explain why stress and a hormone-changing woman's body responds to stress and fat stores, emphasizing the value of sprint intervals and heavy resistance training over steady cardio to manage cortisol levels and improve body composition. 

Mary offers actionable advice on gut-friendly nutrition and stress-regulating practices that she shares with several clients that she has coached which can help you mitigate belly fat. 

Resources:

• Dr. Tara Swart
• Dr. Stacy Sims
• 5 Clinically Proven Remedies to Tackle Gut Heath Issues
• How to make L.Crispatus Yogurt

Sign up for a free resource: The Midlife Belly Fat Reset: A 7-Day Gut–Hormone–Workout Plan.

In this plan, you will get gut-friendly, hormone-balancing nutrition secrets, a powerful heavy resistance training strategy, and simple stress-reset rituals you can do in under 10 minutes a day to nurture the gut-brain axis. Start shifting belly fat at the root cause and by working with your body, not against it. Sign up today https://subscribepage.io/bellyfatreset.

Let us know if you're liking the show!

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

In this episode, Mary is joined by Dr. Aleece Fosnight a medical advisor at Aeroflow Urology and a board-certified physician assistant specializing in sexual medicine, women's health, and urology, who brings crucial insights about pelvic floor health and the safety of vaginal estrogen therapy.

Bottom Line Up Front: Urinary incontinence is common but not normal—it's treatable at any age. Vaginal estradiol is safe and effective, with virtually no contraindications, yet misinformation continues to prevent women from accessing this life-changing therapy that can reduce UTIs by over 50%.

The conversation tackles the widespread misconceptions surrounding pelvic floor health and vaginal estrogen therapy. Dr. Fosnight reveals how the healthcare system spends over a billion dollars annually on recurrent UTIs—many of which could be prevented with proper treatment. She emphasizes that systemic hormone therapy doesn't reach genital urinary tissues effectively, making local vaginal estrogen essential for optimal health during and after menopause.

Dr. Fosnight also demonstrates how proper pelvic floor assessment should be standard care, explaining her trauma-informed approach to examinations and why every postpartum woman should receive pelvic floor therapy—a practice already standard in Europe that dramatically reduces long-term complications.

Connect with Dr. Aleece Fosnight: 

• Website: fosnightcenter.com and aeroflowurology.com
• Instagram  @fosnightcenter and @sexmedpa 

Resources:

• American Urology Association Guidelines on Genitourinary Syndrome of Menopause (April 2025) 
• GSM Guidelines Summary Cheat Sheet

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

In this transformative episode, Mary is joined by Bronwyn Schweigerdt, a licensed psychotherapist and anger expert who brings a revolutionary perspective to understanding emotions during menopause.

Bottom Line Up Front: Anger isn't the enemy—it's vital information that can guide you toward healing, especially during menopause when suppressed emotions from childhood resurface as your inner child demands attention and nurturing.

The conversation explores how menopause symptoms may actually be your inner child trying to wake you up, literally demanding that you stop betraying yourself and start nurturing your authentic needs. Bronwyn reveals how suppressed anger, particularly from adverse childhood experiences, manifests as physical illness and mental health challenges, and provides practical tools for transforming your relationship with these powerful emotions.

Key Takeaways:

• Learn to view anger as vital information that something needs attention, wanting to move us toward healthy boundaries and assertiveness.
• Discover why menopause symptoms may be our inner child's wake-up call to finally prioritize self-nurturing over people-pleasing.Understand how shame severs your connection to your inner child and intuition. 
• Understand how alexithymia (keeping emotions inside) literally makes us sick, contributing to autoimmune disorders, depression, and anxiety. Learn healthy ways to channel anger through boundaries and assertive communication.
• Use of visualization exercises toconnect with and nurture our younger self, helping to address the root sources of shame, guilt, and suppressed rage that surface during menopause.
• Learn to move beyond surface-level self-care to authentic self-nurturing—which may mean ending toxic relationships, setting firm boundaries, or making major life changes that honor your authentic needs.

Resources:

• Angry at the Right Things Podcast with Bronwyn Schweigerdt 
• Connect with Bronwyn on Instagram 
• Untamed by Glennon Doyle (not an affiliate link) 

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

In this second episode of the Goddess Journey Meditation Series the focus is on reconnecting with oneself amidst the busyness of life.

Join host, Mary as she explores the importance of setting boundaries and practicing self-love, using meditation as a tool to nurture and protect one's energy. Inspired by the Archangel Fire Oracle cards and the divine feminine energy of Shekinah, the Archangel know as the Divine Mother, listeners are guided through a soothing meditation to release burdens, affirm their self-worth, and establish meaningful boundaries. 

The meditation includes powerful affirmations to reinforce inner strength and prioritizing personal well-being, and learning to say yes to your soul and no to the external noise that does not serve you.

00:01 Welcome and Introduction

00:33 The Importance of Self-Care

01:21 Setting Boundaries

01:52 Oracle Cards and Divine Feminine Energy

03:10 Guided Meditation

06:17 Affirmations for Empowerment

09:35 Closing and Final Thoughts

Thank Mia J., for being my Shekinah this week. Your divine timing was impeccable and your message so apropos 💫

Resource:

• Archangle Alchemy Healing: The Celestial Science in the Vibration of the Universe, Alexandra Wenman (not an affiliate link)

Let us know if you're liking the show!

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

In this episode, Mary is joined by Sheri Jay, a specialized life coach who transforms the lives of neurodivergent individuals through her unique blend of neuroscience expertise and lived experience. Drawing from her own journey with brain injury, anxiety, and invisible disability, Sheri has developed innovative coaching methods that help clients embrace their strengths and thrive authentically.

The conversation explores the profound intersection of neurodivergence and menopause, revealing how hormonal changes can unmask previously hidden traits like ADHD and autism in women. Sheri discusses the challenges of late diagnosis, the exhausting process of masking, and how menopause often becomes "the great reveal" when coping mechanisms no longer work. She shares her compassionate approach to navigate this complex landscape with tools that build confidence, overcome imposter syndrome and perfectionism, and create new neural pathways.

Sheri's remarkable journey from high-powered corporate executive to passionate advocate began with a life-changing stroke and brain injury that left her disabled for years. Rather than accepting limitations, she used neuroscience principles to create new neural pathways, eventually founding a coaching practice that serves everyone from athletes to executives. Her story demonstrates the power of resilience and the importance of embracing what makes us uniquely capable.

Connect:

• Sheri Jay's website and coaching services: sherijay.ca
• Instagram: @sherijaycoaching
• YouTube Channel: @sherijaycoaching

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.

Join host Mary for the unveiling of a new meditation series, the Goddess Journey Meditation.

Recognizing the impact of stress on menopausal women and the importance of shifting from the sympathetic to the parasympathetic nervous system for healing, this series will be featured often alongside the regular guest interviews.

In this introduction to the series, Mary discusses the concept of rewiring the brain through simple breathwork and gratitude practices, inspired by an interview on the Mel Robbins Podcast with the late Dr. Jim Doty, neuroscientist and bestselling author. The episode emphasizes the 'ABCs' of meditation—an exercise where listeners focus on gratitude to promote a calm and rejuvenated mindset.

Whether listeners are new to meditation, returning to the practice, or seasoned practitioners, this series is for everyone. It can be done in the morning for the best results or anytime during the day to escape mental noise and return to the heart zone, where healing and manifesting happen.

Resources:

• #1 Neurosurgeon: How to Manifest Anything You Want & Unlock the Unlimited Power of Your Mind, Mel Robbins Podcast (not an affiliate link)
• Into the Magic Shop, Dr. Jim Doty, MD.  

Let us know if you're liking the show!

Support the show

Meet the host, Mary, a certified Menopause Doula and Women’s Coaching Specialist. Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. 

Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team. 

Connect: 

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/
• Subscribe on Substack @emmeellecoaching

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional.