In today’s episode, Dr. Lisa and Dr. Toni are celebrating the 150th episode of the Perimenopausal Mamas Podcast and review their top lessons from the past 149 episodes to navigate perimenopause with more ease.

* Unpredictable changes in perimenopause is the only thing that is predictable!

* symptoms can change from month to month

* symptoms can vary and are based on your hormone fluctuations

* irregular cycles and heavy bleeding

* PMS, mood swings, depression and anxiety

* hot flashes and night sweats

* joint pain and body aches

* skin and hair changes

* weight and metabolism changes

* fatigue and brain fog

* hormones are impacted by stress, sleep and how much fun you have (or miss)

* See more info about stress and cortisol: Episode 24

* See more info about thyroid hormones: Episode 42

* See more info about sleep: Episode 73

Menopause is when you have not had a menstrual period for 12 months.

Perimenopause is the transition period before you reach menopause and can last for 4 years, 8 years or longer. 

Does every woman experience the transition from perimenopause to menopause the same way?

No!

You can have one of 4 different patterns of estrogen and 3 different patterns of FSH levels, as well as different combinations of other symptoms at different stages of perimenopause. 

* Acceptance and love for yourself is more important than forcing or pushing yourself

* Treat yourself like a friend instead of shoulding on yourself

* Don’t have to fight yourself or cycles and expect perfection

* Don’t have to restrict to see change - focus adding things in, not removing, to nourish yourself: joyful movement, foods you love, adding in sleep and connection

* Practice acceptance of what is and what isn’t

* RAIN meditation by Tara Brach - https://www.tarabrach.com/

* Perimenopause can be a positive time for reawakening and reconnecting with yourself

* Focus on your needs, priorities and boundaries

* Recognize the different phases you can experience with cyclical living and the 4 different Relationship Seasons - see Episode 82

* Coping

* Coasting

* Connected

* Confident

* Practicing being mindful and conscious

* Scheduling time to relax

* Recognize that you can change your emotional state

* See

In this episode, Dr. Toni discusses EWG’s 2022 Shopper Guide to Pesticides in ProduceTM, also known as the Dirty DozenTM and Clean FifteenTM lists for fruit and veggies. Conventionally grown fruit and veg can have residue from hundreds of different pesticides, some of which have been associated with increased risk of brain and nervous system toxicity, cancer and hormone disruption. How can you reduce exposure of these chemicals in you and your family and is it possible without having to break the bank by buying all organic? Listen in to find out!

The Environmental Working Group (EWG) is an organization in the US that ranks pesticide contamination of 46 different fruit and vegetables, based on results from the US Department of Agriculture (USDA) and the US Food and Drug Administration (FDA) that tested over 40,000 samples of produce. 

What is the Dirty Dozen list of fruit and vegetables?

EWG’s 2022 Shopper Guide to Pesticides in Produce is created to share what fruit and veg have the highest levels of pesticide residues (Dirty DozenTM) and the lowest levels of pesticide residues (Clean FifteenTM)

Dirty DozenTM:

* Strawberries* Spinach* Kale, collard and mustard greens* Nectarines* Apples* Grapes* Bell and hot peppers* Cherries * Peaches* Pears* Celery* Tomatoes

Clean FifteenTM:

* Avocados* Sweet corn* Pineapple* Onions* Papaya* Sweet peas (frozen)* Asparagus* Honeydew melon* Kiwi* Cabbage* Mushrooms* Cantaloupe* Mangoes* Watermelon* Sweet potatoes

What are pesticides? Why should you care about them?

Pesticides are chemicals that are created to kill insects, plants and fungi that are considered pests and used to support crops that are grown for food. 

Several pesticides have been associated with health concerns in people, with possible link to brain and nervous system toxicity, cancer and hormone disruption. Infants are more susceptible to the negative effects of pesticides than older children and adults due to a lower ability to detoxify those chemicals. 

While conventional farmers can use 900 different synthetic pesticides, organic farmers are allowed to use only 25 synthetic pesticides — and then only in carefully regulated ways by the USDA National Organic Program. 

Pesticides used can vary from country to country. Some pesticides still used in the US and Canada have been banned in the EU for over a decade. 

Important Notes about Pesticides on Your Fruit and Vegetables:

* At least 1 pesticide is found on about 70% of conventional/non-organic produce tested by the USDA* Almost 70% of Clean FifteenTM fruit and veg had no pesticide residues* More than 90% of strawberries, apples, cherries, spinach, nectarines and grapes tested had residue from 2 or more pesticides* Less than 5% of Clean FifteenTM fruit and veg samples had 2 or more pesticide residues* Kale, collard and mustard greens had the most pesticides detected, and a single sample had up to 21 different pesticides * Spinach samples almost twice as much pesticide residues as any other crop tested* Broccoli, cauliflower and eggplant were removed from the Clean FifteenTM list due to a lack of testing by the USDA* Testing by USDA was done after washing all produce samples* The USDA does not test all pesticides used on crops, including glyphosate (also known as RoundupTM) which is the most heavily used pesticide in the US and found on grains and beans like oats and chickpeas* Most corn and soy grown in the US are genetically modified to allow for spraying with RoundupTM and are processed into oil and corn syrup used in processed foods

In this episode, Dr. Lisa reviews ten simple ways to give you an extra boost to prevent that afternoon slump. As the days are getting shorter, it can really help to be more conscious of how you start your day and go through your day to support your energy. 

* Start day with doing something you love - avoid checking email, social media, news first thing in the morning* Stay hydrated –drink a glass of water upon waking, put pinch of sea salt in water or on breakfast/smoothie, carry water bottle, use Water Minder app* ½ to 1 ounce water per pound you weigh* 150lbs - 75 ounces* 1L = approx 35 ounces – aim for over 2L at least* Get out in daylight within the 1st 1-2 hours of waking or use light box* End shower in 2-3 minutes cold water * Have protein with your breakfast* Practice some breathing exercises – eg. breath of fire, easy box breathing, Calm or Insight Timer app* Take a movement break* dance to your favourite song* get out for a walk around the block* go up and down stairs* stand up for a phone meeting* walk during a meeting you just have to listen in on* Smell some essential oils - eg. grapefruit, peppermint* Take a short rest break - sit in silence and enjoy a cup of tea outside * Mid-day square of dark chocolate

Episodes to check out for reasons for low energy:

* Sleep: Episode 73: Why Can’t I Sleep?* Iron: Episode 138: Top 5 Reasons Why You and Your Kids Need Iron* Thyroid: Episode 88: Exhausted, Gaining Weight and Forgetful – Is it Your Thyroid? (previously released as Episode 42)* Adrenal: Episode 137: Tired and wired? What you need to know about stress, cortisol and your adrenal glands!

Today’s Mama Must-Have:

Dr. Lisa loves mid-day squares of dark chocolate. 

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 happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

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.

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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.

In this re-released episode from October 2020, Dr. Lisa and Dr. Toni discuss why we crave sugar and how it impacts your health negatively in more ways than you might realize. We also uncover some effective behavioural and replacement hacks to get those cravings under control (and possibly quit sugar!).

What’s the big deal about sugar?

Your sugar intake is likely much higher than the sugar intake of your ancestors - the average American intake of sugar (mostly from fruit and veggies) in the late 1800s and early 1900s was 15 grams a day. Now the average adult intake is 55 grams a day and 73 grams a day for adolescents.

Not long ago, Type 2 Diabetes used to be called Adult Onset Diabetes. They had to change the name because more and more kids were developing diabetes that wasn’t typical juvenile diabetes (now known as Type 1 Diabetes). 

In a study of 154 countries, scientists found that adding 150 calories a day to the diet barely raised the risk of diabetes in the population, but if those 150 calories came from regular soda, the risk of diabetes went up by 700 percent.

In this episode, Dr. Lisa and Dr. Toni cover:

* What is sugar* How to find out how much added sugar is in your food* How much sugar is healthy for you* The impact of sugar on your health* Strategies to change your sugar habits

There are 2 categories of sugar:

* Naturally occurring sugar: found in food, eg. fruit, milk, almonds!* Fibre, protein and fat also found in that food will slow down release of sugar into bloodstream for better blood sugar balance* Nutrients needed to process sugar already included* Added sugar: sugar added to processed foods eg. pop, baked goods, yogurt, salad dressings, salsa and other sauces

What is sugar?

* Sucrose - table sugar from sugar cane or beets* Fructose, glucose, lactose and anything ending with -ose* Honey, maple syrup, brown rice syrup, agave nectar, evaporated cane juice* Concentrated juice* High fructose corn syrup AKA glucose-fructose

Sugar can impact your immune system function:

* 1 tsp of sugar decreases certain kinds of immune function by 50%, recent research shows it’s even more important when you’re fighting off a bacterial infection, like urinary tract infection or strep throat.* Insulin-like Growth Factor (IGF) can be carcinogenic and drive the cancerous process; recent research is looking at low carb ketogenic diet to treat cancer

High fructose corn syrup is known to cause bloating and gas!

How do you know how much sugar is in your food?

You can read the Nutrition Facts label of all processed food

* Look at serving size first - * Check protein and fat grams* Check carbohydrate and sugar grams* Subtract fibre grams from carbohydrate grams for net carbohydrate amount

Compare labels, read ingredients lists and choose one that has less or no added sugar. Avoid products that have a type of sugar listed in the first 3 ingredients.

Do you dare to know how much sugar is in a grande Starbucks Pumpkin Spice Latte?

How much sugar is healthy?

The World Health Organization recommendations for adults:

* Less than 10% of total energy intake from free sugars, or 50 grams or less if you consume 2000 calories daily* ...

In this episode, Dr. Lisa and Toni discuss who is and isn’t drinking alcohol and why. Did you know that any consumption of alcohol increases your risk of cancer and can impact symptoms of perimenopause like hot flashes? There are new recommendations for drinking alcohol in Canada based on new research and it might be time to question our culture around drinking alcohol, especially for moms.

Research shows that any alcohol intake over 100 grams/week can increase your risk of death and reducing your alcohol consumption from 196 g per week to 100 g per week or below may increase your life by 1–2 years when you are 40 years of age.

100g of alcohol = less than 7 standard drinks

14g of alcohol per standard drink

* 12 oz of 5% beer, cider or cooler* 5 oz of 12% wine* 1.5 oz of 40% liquor/distilled alcohol - gin, vodka, rum, etc

Standard Alcohol Calculator: https://therightamount.ca/sensible-guidelines/standard-drink-calculator/

Signs of alcohol use disorder include:

* Blacking out or not remembering things that happened.* Continuing to drink even if it causes distress or harm to you or others.* Drinking more or longer than you planned.* Feeling irritable or cranky when you’re not drinking.* Frequent hangovers.* Getting into dangerous situations when you’re drinking (for example, driving, having unsafe sex or falling).* Giving up activities so you can drink.* Having cravings for alcohol.* Having repeated problems with work, school, relationships or the law because of drinking.* Needing to drink more and more to get the same effect.* Not being able to stop drinking once you’ve started.* Spending a lot of time drinking or recovering from drinking.* Wanting to cut back but not being able to.* Obsessing over alcohol.

Women have a different metabolism of alcohol!

Women have lower activity of the enzyme alcohol dehydrogenase in the stomach than men, which leads to a higher absorption of alcohol in women by up to 30% when the same volume is consumed compared to men.

How Alcohol Can Impact You in Perimenopause:

* Affects hormones* Increases estrogen levels through aromatization* Increases stress hormone cortisol* Decreased libido* Increased fat storage and weight gain* Increased risk of cancer:* Low (1 drink daily or less) alcohol consumption increases the risk of esophageal cancer, breast cancer, skin cancer* Moderate (1-2 drinks daily) alcohol consumption increases the risk of colon cancer, rectal cancer, colorectal cancer, esophageal cancer, breast cancer* High (over 2 drinks daily) alcohol consumption is linked to almost all cancer incidence and increased cancer mortality* Poor sleep* See Episode 73* Worsens hot flashes* See Episode 32* Nutrient deficiencies* Worsens mood swings, feeling stress and anxiety* Worsens blood sugar swings/feeling hangry* Poor impulse control “say, do” things you otherwise may not* Increased risk of accidents* Disrupts your gut microbiome and can lead to leaky gut* See Episode 8* Increased inflammation

Alternatives to Drinking Alcohol:

* Enjoy other drinks like tulsi tea, kombucha,

In this episode, Dr. Lisa and Dr. Toni review why it’s so important to pay attention to liver health for hormone balance in perimenopause. The liver has a lot of work to do as the largest organ in your body, especially as you get older, and can benefit from some extra TLC when addressing symptoms like hot flashes and heavy periods. 

In today’s episode, we cover :

* Why it’s important to reduce the amount of chemicals and toxicity coming from your environment, food and personal care products* How your liver function impacts your hormone balance or imbalance, especially relating to estrogen dominance* The connection between your intake of sugar and highly processed convenient food, insulin resistance and fatty liver* Some of the functions your liver has, including:* Filtering your blood and converting your hormones and other compounds in your body to a less toxic and less harmful form - detoxification!* Converting fat soluble vitamins to a more active form* Producing bile to support blood clotting and absorption of fat and fat soluble vitamins* Regulating fat and carbohydrate metabolism* Supporting immune cell function* Signs your liver is not functioning optimally physically and energetically* Skin itching, headaches, hot flashes, fibroids, breast and ovarian cysts, heavy periods, anger, irritability, frustration* Lab tests to consider to assess the health of your liver* Blood tests like AST, ALT, GGT, bilirubin, hemoglobin A1c, glucose tolerance test, cholesterol panel, iron and ferritin, CRP inflammatory marker* See Episode 138 on iron* Ultrasound, CT scan, MRI if needed* DUTCH - dried urine hormone testing* Genetic analysis of genes coding for liver detoxification enzymes* See Episode 57 for more info* Ways to support your liver function* Avoiding excess exposure to chemicals and toxic compounds like pesticides, bisphenols, phthalates* See Episode 54 with Joy McCarthy* See Episode 94 with Emma Rohmann* Support air quality in your home* Avoiding unnecessary medications* Limiting your alcohol and added sugar intake* Physical activity and movement to support your circulation* Drinking water and staying hydrated, also with green and rooibos tea* Increasing your intake of antioxidants * Colourful veggies and fruits, especially garlic, onions, broccoli, cauliflower, kale, Brussels sprouts, artichoke, beets, dandelion greens, arugula * Herbs and spices like rosemary, turmeric* Eating an adequate amount of protein to support your detoxification enzyme pathways* Eggs are also a good source of choline* Using a castor oil pack or getting bodywork like acupuncture, osteopathy* Express all your emotions in a healthy manner like punching a pillow, instead of suppressing or stuffing your anger and frustration

Today’s Mama Must-Have:

Dr. Lisa is a big fan of using crystals to help set intentions, invite in energies and dispel the negative, including selenite to dispel negativity and connect to higher self, rose quartz to promote self-love and love for others, and amethyst to absorb negativity and develop focus.

Dr. Toni recommends taking the time with friends or even by yourself - get your sp...

In this episode, Dr. Lisa shares the benefits of community medicine and reveals that social isolation is just as bad for your health as smoking 15 cigarettes per day AND can shorten your life by up to 8 years! Discover how you can take advantage of this unique approach to health that enables you to: up-level your body literacy; unpack and overcome your challenges in a supportive community environment; experience powerful health transformations that otherwise seem impossible to do on your own; and put on your oxygen mask first to then be able to give to those around you, without feeling drained and resentful.

The pandemic has left so many women feeling disconnected, unfulfilled and “going through the motions” of life without any purpose or passion. Did you know there is another way to health care, outside of the regular one-on-one medical visits? Community medicine is the wave of the future; loneliness and social isolation numbers are on the rise and community medicine is the answer. 

In this episode, we cover:

* Why Britain appointed a Minister of Loneliness* How loneliness affects your health* How habits and happiness are contagious and can spread depending on who has influence over you* Why different community projects like Wild Collective can improve your body literacy, as well as expanding your social network and helping you achieve your needs

What is the Wild Collective about?

* International and revolutionary women’s health community initiative * Recipe for connection and community; remedy for loneliness; instruction manual for your body, health and lab testing* Actionable items to start to up-level your health, mindset and relationships* Empowered health education to be your own health advocate (and for your family), know which questions to ask and which lab tests to ask for* Learn in-depth about digestion, detox, thyroid, hormones, blood sugar, nutrition

The Wild Collective is the answer to loneliness, social isolation, overwhelm and feeling disempowered on your healing journey.

INFO SESSION DATES: Mon Oct 3rd at 7pm EST and Thurs Oct 6th at 2pm EST

Spots are limited to 20 women to establish connection and allow enough time for women to share

Today’s Mama Must Have:

Dr. Lisa is a big fan of the show Dietland on Prime Video

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 happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Meetup 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!

Dr. Lisa’s Wild Collective in Fall 2022: get on the waitlist: wildcollectivetoronto.com

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

In this episode, Dr. Toni discusses the difficulty that many of us have with connecting to and meeting our own needs. Everyone who has flown in an airplane knows that you must put on your own oxygen mask before helping others, but how often do we meet our own needs on a daily basis? Listen in for ideas on how to start to connect with your needs and actions you can take to achieve them to feel happy, whole and connected.

Dr. Toni chats with Dr. Lara Briden, ND, about: the misconceptions around PCOS; how the pill masks your symptoms and may not be the answer; what happens to your hormones in perimenopause; and what to do to start to take back control of your hormonal health. Dr. Lara is the best-selling author of two books: The Period Repair Manual and The Hormone Repair Manual. She was also an expert featured in the movie, "The Business of Birth Control".

In this episode, Dr. Lisa and Dr. Toni discuss the different reasons why you could be experiencing bloating and what you can do about it. If you look and feel pregnant at the end of the day (and definitely aren’t!), it could be due to a number of different hormonal, digestive and structural issues that can happen in perimenopause. 

See previous episodes:

* Leaky Gut - Episode 8* SIBO - Episode 131* Reflux and heartburn - Episode 66* Gluten - Episode 76 * Constipation - Episode 63

Factors that can cause bloating:

* Eating large meals or eating late at night* No time to digest* Physiological bloating* Pressure in your stomach from weight gain or pregnancy* Diastasis recti or abdominal wall laxity* “mummy tummy”* Food intolerances or sensitivities* Visceral hypersensitivity can be stimulated by inflammation of the gut lining by foods, especially gluten, corn, dairy* Sugar alcohols especially sorbitol, less with erythritol, xylitol* Sugars like lactose or fructose* FODMAP foods* short chain carbohydrates found in many fruit, veg, legumes* Gut dysbiosis and microbiome imbalance like H. pylori and small intestinal bacterial overgrowth (SIBO)* Especially after antibiotic and antacid medication use* Low stomach acid due to eating while in stress mode or sympathetic nervous system * Low pancreatic enzymes or pancreatic issues* Gallbladder removal or issues* Slow gut motility and constipation* Hormone changes in perimenopause and premenstrually* Progesterone is a mild diuretic, so low progesterone in perimenopause can lead to more water retention* Cortisol imbalances and stress* High cortisol can lead to more water retention* Women who have experienced trauma are 50% more likely to experience IBS* Uterine Fibroids, hernias, scar tissue* Endometriosis* over 80% of women with endo experience bloating

Testing to consider:

* Elimination challenge or low FODMAP diet trial* HCl challenge to test for hypochlorhydria* Food sensitivity blood test* Comprehensive Digestive Stool Analysis* SIBO breath test* H. pylori breath, blood or stool test * Liver and digestive panel blood test* Electrolyte blood test* Thyroid panel to check for potential cause of constipation* Female hormone panel with cortisol testing in saliva or urine* Endoscope with biopsy, colonscopy, laparoscopic assessment* Abdominal ultrasound

Natural approaches to address bloating include:

* Start by tracking symptoms* Avoid food triggers* Fermented foods - sauerkraut, kim chi, yogurt with active bacteria* Enteric coated peppermint oil capsules or peppermint tea* Bitter vegetables and foods: artichoke, arugula, radicchio, dandelion greens* Herbs: ginger, chamomile, fennel, anise, dandelion tea (root and leaf)* Apple cider vinegar or lemon in water* Chew your food well and eat while sitting down, calm and relaxed* Avoid drinking too much water while eating* Probiotic supplementation* Antimicrobial herbs like oregano, garlic, thyme, goldenseal or prescription rifaximin if needed for SIBO or dysbiosis* Digestive and motility support like D-limonene, DGL, slippery elm, marshmallow root,