Did you know that 44% of people make new year’s resolutions but that only 44% of those that  make them stick to them for less than 6 months?

Resolutions often fail for several reasons:

* The right systems are not in place to reach your goal

* The process isn’t enjoyable and it seems like each step is a huge task

* Goals are not in alignment with your identity

* The belief is it has to be hard and extreme

In this episode, Dr. Lisa shares some profound insights from James Clear’s book, “Atomic Habits” that can lay the groundwork for lasting and enjoyable change. Lisa discusses how to use the principles from Atomic Habits to start exercising and to drink more water. These principles can be used for any behaviour change you want to make, big or small.

For our previous episode on habits, see Episode 72

In today’s episode, we cover:

* The reasons why you don’t stick to your resolutions 

* The benefits of making positive action-oriented goals instead of negative goals

* Why and how you can do a habit inventory

* How you can use your behaviour triggers to your benefit

* The 3 layers that make your behaviour change possible

* Why you would want to start with the core layer to make new habits stick

* How to avoid derailing any progress you achieve toward your goals

Today’s Mama Must-Have:

Dr. Lisa is a big fan of making special plans for herself so there is something in the calendar to look forward to!

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register

Sign up for Dr. Lisa’s free webinar: “How to Thrive in Perimenopause and Beyond” (on Mar 29th or Apr 3rd) here

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on Facebook  and  Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

In this episode, Dr. Toni reviews her experience going through perimenopause into menopause with Dr. Lisa. This transition can look different for every woman and sometimes happens a little earlier than you expect, like it did for Dr. Toni. The only thing predictable about perimenopause is that it's unpredictable!

In today’s episode, we cover:

* What is menopause, premature menopause and early menopause

* Potential reasons why you could experience premature or early menopause

* The variety of symptoms that you can experience in perimenopause and menopause

* For more info on hot flashes and night sweats, see Episode 133

* For more info on sleep, see Episode 73

* Important health considerations if you experience premature or early menopause

* For more info on bone health, see Episode 168

* For more info on strength and muscle in your 40s, see Episode 103

* Lab testing for hormones you can consider in perimenopause and menopause

* For more info on surrogacy, see Episode 152

* To listen to Kari Klein’s journey, see Episode 9

Today’s Mama Must-Have:

Dr. Lisa is a big fan of using melatonin with kids before bed for supporting bedtime changes.

Dr. Toni loves the Four Sigmatic mushroom coffee, especially when dealing with daylight savings time.

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register

Sign up for Dr. Lisa’s free webinar: "How to Thrive in Perimenopause and Beyond" (on Mar 29th or Apr 3rd) here

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on Facebook  and 

In this episode, Dr. Lisa and Dr. Toni discuss the silent thief for women in perimenopause and menopause - osteoporosis. While men can also be impacted, hormone changes with aging can impact body mineral density and increase the risk of bone fractures, especially after falls. Bone fractures as we age can have a huge impact on our life and overall well being. Thankfully, there are things we can do with nutrition and exercise to maintain bone and muscle mass, and the time to start is now!

Important Statistics About Hip Fracture:

The death rate in the 1st year after a hip fracture is about 20%

About 20% of people who survive after a hip fracture require long-term nursing care

After hip fracture, 60% of people don’t fully regain their pre-fracture independence

In today’s episode, we cover:

* What is osteoporosis and how it is different from osteopenia

* When should you get your bone mineral density screened

* When to consider advocating for early bone mineral density

* Important risk factors that impact your bone mineral density and risk of fracture

* Calculate your fracture risk here: https://frax.shef.ac.uk/FRAX/tool.aspx?country=19

* What common drink and medication increases your risk of fracture

* Why you might be adding prunes to your grocery list

* The importance of adequate protein intake for your bones and muscles

* For more info, see Episode 103 with Dr. Andrea Proulx

* Why you need to get enough calcium, magnesium and vitamin D from food and/or supplementation

* Calculate your calcium intake here: https://osteoporosis.ca/calcium-calculator/

* For more info about magnesium, see Episode 83

* For more info about vitamin D, see Episode 154

* The benefits of eating an anti-inflammatory diet similar to the Mediterranean Diet

* For more info, see Episode 162

* Why you need to move your body to support your bone health

Today’s Mama Must-Have:

Both Dr. Lisa and Dr. Toni love chocolate Pure Paleo protein powder to make “hot chocolate”, adding cinnamon, rooibos chai, heated non-dairy milk like almond or oat. 

* For more info about genetics, see Episode 57

* For more info about Continuous Glucose Monitoring, see

Don’t feel like having sex? It’s time to listen to this re-release of Dr. Toni’s conversation with Dr. Trina Read, sexologist and CEO of the Business of Sex. They discuss the impact of perimenopause and stressful events (like a pandemic) on your sex life. This episode was originally released on May 28, 2020.

Dr. Trina has an unique perspective as a sex and relationship expert who has a corporate background in marketing and PR and who is also a perimenopausal mom.

In this episode, we cover:

* How to use self care to bring libido back

* Why you need to know your happy triggers for sex

* The importance of knowing what you want out of sex and communicating it

* Why you might want to take intercourse and orgasm off the table for better sex

* How to have those awkward conversations around sex

* Why personal lubricant makes all sex better

* The importance of working your pelvic floor muscles

Connect with Dr. Trina Read on Facebook at https://www.facebook.com/trina.read and Twitter at @DrTrinaRead

Dr. Trina’s website http://trinaread.com/ has many different articles you can share with your partner to stimulate conversation around sex and your own sex life.

Watch for the release of Dr. Trina’s self help fiction book Amy Finds Her Sex soon!

Today’s Mama Must Have: 

Dr. Toni is a huge fan of her local neighbourhood buy and sell groups on Facebook. These can be a lifesaver for moms on a budget. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner.

In this episode, Dr. Toni discusses how moon cycles can impact your emotional well-being with evolutionary astrologer and clairvoyant JoAnn Stoneberg. Human beings have been paying attention to the moon and stars for thousands of years. Learn what important information you can tap into when you pay attention to the phases of the moon and the position of the stars and how it can help you understand to support emotional health for you and your family.

See Episode 59 for more information on moon cycles and cyclical living.

JoAnn Stoneberg is an evolutionary astrologer and clairvoyant, as well as the owner, founder and creator of As The Planets Turn.  She teaches Astrology, is a speaker, muse and writer. JoAnn is very gifted at helping her clients work though and navigate their fears and obstacles when it comes to life’s ups and downs and transitions.   She is instrumental in teaching her clients techniques that can be used for many years to come to assist them throughout their lives. JoAnn’s intuitive use of the planets and stars help her clients have more faith and trust within themselves knowing it is ok to be who they are; by translating the beautiful ancient language of Astrology in a brilliant way to help you understand and discover the evolutionary intent of your soul. Her 20-year healing journey and training in ancient techniques has heightened her already intuitive skills to eloquently heal the souls of past lives, transform the lineage of our ancestors, clear negative energies and help lost earthbound spirits to cross over.  

In today’s episode, we cover:

* The importance of knowing your sun sign, your moon sign and your rising sign 

* The 4 main phases of the moon and how it can impact your energy and behaviour

* How the moon can be affected by the stars and astrological signs 

* The relationship between your birth chart and the moon 

* Why you need to know your partner’s and kids’ moon signs to support their emotional needs and well-being

You can connect with JoAnn, get her Moon Phases e-book and register for her online astrology classes - Navigate Your Emotions and What’s Your Sun, Moon and Rising Sign - at www.astheplanetsturn.com

Follow JoAnn on Instagram at https://www.instagram.com/joannstoneberg/

Today’s Mama Must-Have:

Dr. Toni is a big fan of topical magnesium for muscle tension, like Epsom gel. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zon...

In this episode re-release from 2021, Dr. Lisa talks with Self Love & Body Confidence Coach Kayla Marie about the judgement almost all of us experience when it comes to our bodies, especially after having kids and as we get older. Are you in a fight against your body and have a negative body image? This is an important conversation you need to listen to!

Kayla Marie is a Certified Access Bars Practitioner, Professional Photographer, and a Self Love & Body Confidence Coach for women. She's passionate about inspiring women to get out of judgment of their bodies so they can finally stop worrying about what they look like and show up & shine in their lives. Her story of triumph over bullying, death, divorce, and poor body image has inspired many people around the world to experience the peace, joy & freedom that comes with true self-love and confidence.

In this episode, we cover:

* How body neutrality and self acceptance is a great place to start on the journey to self love and confidence

* The difference between body confidence and body positivity

* How not to care about what other people think of you

* Steps you can take to develop more self-awareness around social media, diversify your social media feed and prevent comparison-itis 

* How the practice of gratitude can help shift you to a place of love

* 3 statements of positivity to cancel out 1 statement of negativity

* Hawaiian practice of Ho’oponopono

* I’m sorry

* Please forgive me

* Thank you

* I love you

* The ups and down you can experience with self acceptance and body confidence

* Stacking your work towards body confidence with your daily routine to develop your practice as a habit

* Making your nutrition and health practices align with self love and body confidence

* Tuning into your body to listen to eat more intuitively 

Connect with Kayla Marie on Facebook: https://www.facebook.com/confident.kayla.marie 

and Instagram: https://www.instagram.com/confident.kayla.marie/ 

or email her at [email protected]

Today’s Mama Must Have:

Dr. Lisa is a big fan of using mini resistance bands to mix things up for my workouts, especially with videos on Heather Robertson YouTube channel.

Kayla loves prioritizing her sleep and might have a social media detox as a must have in the future!

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s upcoming Wild Collective group for perimenopausal women at www.wildcollectivetoronto.com

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you wa...

In this episode, Dr. Lisa discusses how to tell if you are burnt out and on "survival mode" (and so many of us are, unfortunately!). She uncovers the harmful effects of not resting/activating the parasympathetic nervous system, along with ways to prevent burnout. Listen in to discover ways to "fill up your own gas tank" so that you can start feeling your best and living your best life.

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

In this part 2 of 2 episodes on CGMs, Dr. Toni shares her surprising experience using a CGM (Continuous Glucose Monitor) over 14 days. She describes how her focus changed from watching for glucose levels that were too high to glucose levels that were too low. Tracking glucose levels can help support your energy and brain health, as well as reducing risk of disease like diabetes. 

See part 1 at Episode 159 

In today’s episode, we cover:

* The basics about using a CGM

* What numbers to look for when you are using a CGM

* The downside of hyperglycemia (when your glucose levels are too high) and hypoglycemic episodes (when your glucose levels are too low)

* How CGMs can help you discover the best food combinations for stable blood sugar levels

* How eating snacks sweetened with stevia might not be your solution to blood sugar spikes and dips

See for Episode 133 (re-release of Episode 32) for Dr. Toni’s breakfast bar recipe and Episode 85 (re-release of Episode 10) for Dr. Toni’s hemp protein power ball recipe. 

Today’s Mama Must-Have:

Dr. Toni recommends making your food intake a top priority instead of being a second (or third) thought after feeding your kids and all the other things we manage as parents. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed ...

In this episode, Dr. Lisa and Dr. Toni are discussing the changes in brain function that can happen during perimenopause. Most women experience changes in their ability to concentrate, think clearly, remember or make use of new information during perimenopause. Listen in to find out that it’s not all doom and gloom, how to support your brain health while you age gracefully and enter menopause and why you might want to break out the chocolate!

See Part 1 about Super Brain and postpartum brain changes in Episode 153

In today’s episode, we cover:

* The impact of estrogen on your brain function and protecting your brain as you age

* Whether you might want to consider Menopausal Hormone Therapy (MHT)

* Other factors that can impact how well your brain works during perimenopause and menopause

* The best researched diet to support your brain health as you age

* The importance of blood sugar balance and exercise for your brain

* The best nutrients and supplements that we know can support your brain health

Today’s Mama Must-Have:

Dr. Lisa is a big fan of Art for Kids Hub channel on YouTube for simple art lessons geared towards kids (and their parents). 

Dr. Toni loves visiting local second hand stores for less expensive learning toys, clothes and shoes.

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

In this episode, Dr. Lisa and Dr. Toni set some intentions and reveal their words for 2023. Even with all of the challenges of 2022, they review their accomplishments from the past year and how they are moving into the year ahead. 

You can check out Part 1 at Episode 157 here

Today’s Mama Must-Have:

Dr. Lisa loves using the Memento App to bring together video clips and photos for a meaningful gift for a loved one. 

Dr. Toni is a big fan of warm and cozy clothing like her velour lounge wear and fuzzy socks to stay warm and cozy at home during the winter.

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is next month. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Facebook group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.