Here we are with my very first Epic Mini. It's quick, it’s quirky yet a helpful little summary of the journey through menopause.

My little play on the famous Shakespearean line, "To thine own self be true" from Hamlet is the idea of being honest with oneself, but knowledgeable on the chemical messengers in our bodies that are wrecking havoc on our physical and mental wellbeing.

So, in this minisode, I address four key hormones -  cortisol, estrogen, insulin, and thyroid - all which significantly affect our brains, bodies, weight, and stress levels during menopause.I also pack in some tips, tricks and hacks on how to keep hormone imbalance at bay and share what my four pillars are to master menopause madness. 

Episodes mentioned to get a deeper understanding of the specific subjects I touch on include:

• Flow State Float Therapy with Travis Richardson
• The Power of Breathwork with Lo Bundy
• Cultivating Work-Life Balance with Fon Churat
• Overcoming Physical Limitations in Midlife with Kim Rahir
• Creating a Better Relationship with Food with Kim Hynes
  
  

Learn more about cortisol and how to calm it right down with tips in my blog article, The Hormone-Gut Cycle.

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Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

In this episode I am joined by John Merkus, host of the podcast Rise and Thrive Conversations for Greatness. John is one of the authorities on accelerated personal achievement. He is a compelling speaker on a broad range of motivation, performance, health, and productivity subjects. His presentations illustrate the essential concepts behind greater performance, increased productivity, and excitement. Coupled with a flair for entertainment and a natural ability to communicate ideas clearly to his audience, John is impacting and inspiring leaders of organizations and individuals around the globe.

In our conversation, John has succeeded by all popular standards, yet is humble and unassuming. At age 23 John was a director and shareholder of a software firm which grew from small trade into a bonafide Microsoft Solution Provider within five years. In parallel with these activities beating a path of achievement from drummer, singer, songwriter, guitarist up to producer and promoter, he has left no doubt in anyone’s mind as to his desire to participate in life and experience the essence of existence. 

John delves into the power of acceptance as a path to a harmonious life, regardless of challenges like menopause, work, or daily routines. He shares insights from a male perspective on supporting a spouse through menopause, highlighting empathy, understanding, and not taking things too personally, as well as the importance of listening, mutual support, and the light-heartedness necessary for navigating menopause in a relationship. 

The episode also explores broader societal conversations on women's health and ageing, aiming to foster a supportive community for both men and women experiencing menopause.

You can find John at https://www.johnmerkus.com/

Instagram https://www.instagram.com/jmerkus/ 

Rise and Thrive Conversations For Greatness with John Merkus Podcast is available on just about all listening platforms including Apple and Spotify and well as YouTube.

Recommended book, which you can find on Goodreads: ⁠Peace Is Every Step: The Path of Mindfulness in Everyday Life⁠⁠ by ⁠⁠Thich Nhat Hanh⁠

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

In Episode 20, I am joined by Kristina Driscoll, host of She’s Brave Podcast, in a vulnerable conversation about a journey of overcoming challenges, redefining purpose, and living authentically as we navigate through experiences such as marriage, caregiving, menopause, and eventually discovering empowerment with podcasting. 

Kristina emphasises the importance of embracing change, sharing our story with others, seeking collaboration, and finding meaningful connections within the podcasting community. 

Our conversation touches on personal growth, the power of vulnerability, and the significance of women’s voices in shaping the narrative around menopause.

Books mentioned in this podcast which you can find on Goodreads:

101 Essays That Will Change The Way You Think,  by Brianna Wiest.

Eckhart Tolle’s, The Power of Now: A Guide to Spiritual Enlightenment

Find Kristina at ⁠she'sbravepodcast.com⁠  and on Instagram at She's Brave Podcast

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

In this episode Kim Rahir shares her inspirational journey from battling Multiple Sclerosis (MS) to becoming a health coach for middle aged women, with a focus on reactivating and rebuilding muscle. She is also a competition weightlifter and, at the age of 60, became the European Champion in Masters Weightlifting in her age and weight category. 

Our conversation centres around empowerment through advocacy for one’s health, through resistance training, through mindful eating, and with a deep appreciation for one’s ability to overcome obstacles.

Kim emphasizes the importance of embracing strength training, proper nutrition, and mindset transformation for midlife women. Kim also underscores the concept of 'feeling stronger' rather than 'looking a certain way'. In this episode you will also hear her client success stories, as well as her own and what significant transformative event led her to drop the medication and pick up the barbell.

In this episode we talk about the effectiveness of Time Restricted Eating a very effective way to allow the digestive system to rest and to control weight.  There is plenty of great information on TRE. Check out my blog for more.

Kim’s recommended read: The Better Brain: Overcome Anxiety, Combat Depression, and Reduce ADHD and Stress with Nutrition by Bonnie Kaplan and Julia J. Rucklidge

Find Kim at kimrahir.com

LinkedIn at https://www.linkedin.com/in/kim-rahir/ 

Facebook at kim.rahir

Instagram at kim.rahir

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

In this episode, I am joined Heidi and Sue of Love Elemental. Together, they share more than 50 years combined experience and knowledge in the field of metaphysics. As spiritual channelers, they share profound messages from spirit guides, a collective consciousness known as the United Souls of Heaven and Earth (The ‘US’). 

Through their work with Love Elemental, Heidi and Sue offer guidance and healing with their spiritual mentorship, and help awaken hearts and souls of others, guiding individuals towards self-discovery of their true potential.  Learn more at mwww.love-elemental.com 

Key takeaways:

1. We must all learn to silence the voice of our inner critic, learn to trust, learn self-love. The first act of self-love is to the state of appreciation. 
2. The ego mind can take the voice of the victim. Take responsibility for your own thoughts but also be aware of what is a thought or emotion and what is not. Being able to differentiate our existence from our thoughts is part of conscious reprogramming. 
3. Our guides are here to help remind us of who we are, what we are capable of and that we are an expression of source energy. We don't come to planet earth without our guides. We are never alone. Trust you got instincts it’s beginning of these little whispers from our guides  
4. Everything is energy and energy carries a frequency. Changing the frequency has the ability to change people at the cellular level. The easiest way to raise your vibration is to go into appreciation. It changes our perception. We can accomplish this by simply placing our hands on our heart and just breathe. It’s that simple.
5. Our love is like a thumbprint. It’s a love print and it’s unique and distinct to everyone.
6. The United Souls tell us that we have the potential to affect an influence change today. What are you waiting for? 
7. We have the jurisdiction to adjust our reality. We can do this in meditation with our hands on our heart. By being in the power of yourself,  you can remove resistance.  
8. Your external reality is a complete projection of your internal reality, not the other way around.
9.  We live in a time of great awakening. There’s a change of frequency of the planet as we move from the third dimension to the fifth dimension. Individually, we must raise our frequency to open to the collective consciousness. So, be willing, ready and able to step up and carry this higher vibration.
10. The

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

In this episode, I share in a heartfelt inspiring conversation about the healing vibration of your voice, the importance of self-love, women in community, and the important journey we are all on to return back to our truth.  

Meet Karen Novy is a spiritual teacher, a mother, an author, a singer-songwriter, a Vocal Empowerment Coach and a self-love advocate. She loves to help people realize their inherent brilliance and to guide people to use their voice in exciting new ways. Her mission is to create a positive impact in the world by inspiring others to live their own amazing truth.  

Find Karen at: 

KarenNovy.com

@karennovycoaching

@karennovysongwriter

YouTube: Reclaim Your Voice

Listen to Karen Novy's music on Spotify or on her website.

On Karen’s bookshelf are these “good reads”  Scary Close: Dropping the Act and Finding True Intimacy by Donald Miller. 

The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle  

Untethered Soul by Michael A. Singer. 

And, of course, there is her book, Coming Home: Be the Hero of Your Own Story

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

Episode 16 is a conversation about the healing benefits of breath work with my guest Lo Bundy.

Lo is a Trauma-Informed Breathwork Facilitator based in Nova Scotia, Canada. She is also a nurse of 15 years, a mom of two, and wife to a firefighter. Her goal as a facilitator is to help people heal traumas, and to learn how to regulate their nervous system from anxiety and chaos to calm and balanced.

In my conversation we discuss how breathwork can help manage anxiety, trauma, and was an effective management tool for Lo after suffering two significant concussions. Lo’s journey into breathwork led to becoming a coach and she infuses her love for yoga and weight lifting  to coach others in the benefits of regular exercise and breathing techniques.

Lo is so candid and raw when she talks about overcoming binge eating and imparts a few effective techniques for menopause symptom management that she discovered in own personal trauma healing journey.

Learn more about Lo and her breathwork facilitation and coaching at lobundy.com.  On Facebook at lobundy and on Instagram as  lo_bundy

Lo’s recommended book, Hungry for Happiness by Samantha Skelly which explores the author's journey from a place of self-destructive eating habits and body image issues to a holistic approach to wellness, offering insights and tools for readers to cultivate a positive relationship with food and their bodies.

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

This is an engaging and spicy episode with Holly Bridges, a comedian, retired broadcast journalist, author, and a cherished longtime friend. 

Our conversation spans a myriad of subjects, delving into the realms of women's health, menopause, humor, and reflections on life's diverse experiences – encompassing both the positive and challenging aspects - from our fulfilling careers to juggling the demands of womanhood in the transition in the workplace.

Throughout our exchange, we share personal anecdotes, including the unique story of how the Canadian Armed Forces played a pivotal role in bringing together both Holly and our respective spouses. Holly also imparts valuable insights from her research for the development of her book on topics such as fibroids, heavy periods, and the often-misunderstood truths surrounding hysterectomies, and why gynaecologists rely more on the scalpel.

Books mentioned 

• Radical Self Love: How To Ignite Your Light Through Creativity Jessica Hughes & Christy Whitman.
• Charles Dickens’ A Tale of Two Cities to pay homage, if you will, to her family roots who were  all working class British immigrants.
• And most importantly, Holly’s self published book, Flow Fighter: How I Kicked my Fibroids and Heavy Periods to the Curb,  co-authored with Dr. Sony Singh. 

Find Holly at on Instagram ⁠@hollybridges23 ⁠, on TikTok ⁠@hollybridges51⁠, and on YouTube  ⁠@hollybridges2241⁠.

Contemplating a hysterectomy? Work closely with your doctor, to understand the pros and cons. Do your research in advance.  Emme Elle has created a Hysterectomy Checklist as a before and after care support guide for women who do opt for the surgery. Follow the ⁠link⁠ to download your free checklist.

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

In Episode 14, we address the Sandwich Generation with Allison K. Wyman. As a family caregiving attorney, consultant, and coach, Allison helps caregivers reduce conflict and regret, save time and money, and sanity. A two-time cancer caregiver to her parents and current caregiver for her mom, Allison has spent nearly 20 years personally and professionally working in the caregiving space, which she considers to be among the greatest honors of her life.

She is very astute but real when she states, ‘The people we love only die once. There is no dress rehearsal. No do-over!’ Allison’s mission is for every family to enter this eternal chapter from a position of strength, and she empowers her clients with a sense of peace instead of regret after the caregiving ends. 

To do so, Allison created  a unique, one-of-its-kind digital course “How Your Family Wins in Caregiving” which launches in January 2024!  Register here using this unique link: https://allisonkwyman.com/sales-page-5929-4857-6868-9671?am_id=mary427 

Allison is the Podcast host to the Cozy Caregiver Cafe 

Find Allison at: allisonkwyman.com and on Instagram at cozycaregivercafe

Book mentioned: Lost Horizon by James Hilton 

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.

In this inspiring episode, I sit down with Alison Fraser King who shares her journey into the world of podcasting, the importance of investing in oneself and how to foster a healthy attitude towards aging. 

Alison is a journalist, writer and champion of women who have something to say. She's the host of the Women Who Podcast and is also the facilitator of the Women Who Podcast membership which you can find on Patreon. She lives in New Zealand where she enjoys quiz nights, learning the bagpipes and parkruns.

She is a huge fan of Detective Inspector Rebus books by Sir Ian Rankin as they remind her so much of her homeland and heritage. Her most recently launched podcast Scottish at Heart is a tribute to her roots and pays homage to the traditions and customs of Scotland.

Find Alison at www.alisonfraser.co and on Instagram at thewomenwhopodcast

Let us know if you're liking the show!

Support the show

Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post.

Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.

Bring menopause awareness to your workplace. Mary is a Licensed Menopause Educator helping coroprations of any size foster a positive and supportive culture for employees impacted by menopause. Boost retention, reduce abesentism and presenteeism.

Click on the link to learn more 👉🏼👉🏼 https://emmeellecoaching.com/workplace

Ready to transform your menopause journey? Learn how Mary can work with you 1:1 Book a free consultation call

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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.