The Positive Pause

In this episode, Laura Okafor, founder and CEO of perry, joins us for a conversation about why perimenopause needs its own awareness month, how to help women understand & support them during the menopause transition, and misconceptions around perimenopause.

This September, the National Menopause Foundation, in partnership with perry, launched the inaugural National Perimenopause Awareness Month. With 5-7 online events each week, this initiative aims to expand the conversation and provide women with professional guidance, shared experiences, and resources that are often lacking.

As a consumer packaged goods (CPG) veteran, with over 12 years in global innovation at Procter & Gamble (P&G), Laura’s passion to create spaces for underserved women is deeply personal, inspired by her own experiences and her mother's emotional struggles during menopause. Shocked by the lack of support and resources available, Laura became passionate about offering a community-driven platform for women facing perimenopause.

There are a growing number of resources and platforms for women experiencing menopause, one of which is perry, the leading global perimenopause platform. Perry provides a safe space for women to connect and share their experiences during perimenopause. With over 60,000 members, perry redefines perimenopause care holistically, offering education and support to help women navigate this pivotal stage of life.

Topics covered in this episode:

• Supporting Women through Community: The power of community and education to provide women with the support they need.
• Challenging Misconceptions: Addressing distrust in healthcare providers and common misunderstandings about treatments for perimenopause.
• Preparing for Perimenopause: Why it’s essential for women, starting around age 35, to be educated and equipped with the right tools for managing perimenopause. 

As Laura and perry continue to empower women through education and community, it’s clear that conversations around perimenopause are long overdue. Every woman’s experience is different, but with the right support and resources, they can navigate this chapter of life with confidence. By practicing understanding and empathy, we can continue to change the landscape of women's health so that no woman will go through perimenopause feeling alone or misunderstood.

Connect with Laura Okafor:

• Websites: 
  • www.heyperry.com 
  • www.perimenopauseawareness.com 
• Instagram: www.instagram.com/ohhelloperry  
• LinkedIn: www.linkedin.com/company/perryapp  www.linkedin.com/in/lauraokafor/ 

In this episode, Cara-Michele Nether, a distinguished licensed health practitioner, author, and founder of Strength & Vitality Wellness, joins us for a conversation about the self-care crisis and the four urgent steps women aged 45 and older can't afford to ignore. 

Making friends with self-care consistency is more straightforward than you might think, and feeling good is the easiest way to do good. Self-care isn't just a luxury; it's a necessity for women aged 45 and older, and there are four critical, essential steps needed to transform their well-being and resilience.

With 19 years of experience, she specializes in helping women aged 45-65 integrate consistent self-care routines into their daily lives, eliminating guilt and sporadic attempts at wellness. As a Licensed acupuncturist (L.Ac.), function nutrition coach (FNC) and certified personal trainer (CPT), Cara-Michele has been recognized as the Best Rated Acupuncturist in Baltimore, MD for five consecutive years. Her book, Fuel Your Engines: Strength & Vitality Are Waiting for You! guides readers through simple, effective nutrition and wellness strategies.

Cara-Michele is passionate about empowering women to take control of their health and well-being. Growing up, she witnessed the detrimental effects of neglecting self-care in favor of others' needs, an experience that deeply influenced her career. She emphasizes that consistent self-care is crucial for maintaining mental and physical energy, which then enhances the quality of one's actions and relationships. A seasoned health practitioner and a third-degree black belt in Aikido, Cara-Michele is deeply committed to empowering women to control their stories, and to helping women overcome the invisible hurdle of consistent self-care and reclaim their vitality.

Her philosophy teaches that after eliminating the burden of complication, guilt, and self-judgment around self-care, women feel good in their bodies and are back in the driver's seat of their lives. This shift gives them greater control over their mental and physical energy, allowing them to positively impact the relationships they cherish without regrets. 

Cara-Michele elaborates on four main points about self-care:

• Identify the ‘why’ self-care is important 
• Find the simplest thing you can to create a routine 
• Break down your goal into small ‘mechanics’ 
• Focus on the things that you CAN control

Self-care is more than just a trend; it's an essential practice for sustaining mental and physical well-being. Cara-Michele’s insights provide a practical roadmap for integrating self-care into our daily lives. By understanding its importance, starting with small, manageable changes, and breaking down goals into actionable steps, we can build routines that nourish and energize us. Remember, taking care of yourself is not just about being able to care for others—it's about ensuring your own health and happiness for the long run.

Connect with Cara-Michele:

• Website: www.strengthvitalitywellness.com
• Facebook: www.facebook.com/strengthvitalitywellness
• Instagram: www.instagram.com/strengthvitalitywellness/
• LinkedIn:  www.linkedin.com/in/cara-michele-nether-nether-781865155
• YouTube: www.youtube.com/@StrengthVitality/shorts

Resources:

• Cara-Michele offers the "Self-Care Consistency Quiz" for those ready to reassess their self-care strategy. 

In this episode, Dr. Evan M. Rabinowitz, the founder of the Yao Shan Center for Chinese Medicine in Washington, DC, joins us for a conversation about acupuncture for menopause symptom treatment relief, the importance of treatment for the individual, how the body is an ecosystem and how holistic & Eastern medicine focus on addressing and balancing the entire system rather than just a single problematic issue.

Acupuncture as a medical practice has existed for thousands of years and it used to be the predominant healing practice, yet the Western world still sees it as “alternative medicine.” Eastern medical practice is more than just sticking needles and mixing herbs together. Underneath lies a worldview that all living things are connected and that everything has its own course and cycle. This perspective brings a holistic approach to health and medicine, recognizing that changes in one part of the body or the external environment can cause seemingly unrelated symptoms. 

Dr. Rabinowitz has been in clinical practice for over 25 years, is a professor at Daoist Traditions College of Chinese Medical Arts in Asheville, NC and a lecturer at Georgetown University School of Medicine's Integrative Medicine Program in Washington, DC. He’s the former Director of Chinese Herbal Medicine at the Maryland University of Integrative Health (MUIH), where he helped create the University's Masters and Doctorate programs in East Asian Medicine during his eight-year tenure. He also taught and supervised Chinese herbal medicine at the Academy for Five Element Acupuncture in Gainesville, FL. He is a graduate of the George Washington University (B.A.), Traditional Acupuncture Institute (M.Ac.) and Maryland University of Integrative Health (D.Ac.). Dr. Rabinowitz maintains an active teaching schedule, offering continuing education for practitioners online and in-person across the US and internationally.

Dr. Rabinowitz's goal is to see each person as unique and whole, and offer to them individualized, compassionate care for both chronic and acute pain. He has specialty training in gynecology seeing a broad range conditions throughout the lifecycle, including painful or irregular periods, fibroids and cysts (including PCOS), endometriosis and menopause related issues. 

In this episode, Dr. Rabinowitz discusses:

• The history and definition of acupuncture
• Eastern medicine's approach to and treatment options for menopause
• Understanding menopause from a holistic, empowering perspective
• Finding and receiving individualized treatment by a qualified, licensed practitioner

Dr. Rabinowitz also shares an empowering perspective for women: since puberty, our bodies have been working to sustain and bring new life. With menopause, our body's energies and systems shift to sustain and nourish just our own life. This is an important and significant time for a woman, and there’s a unique power that comes with it.

Tune in to this enlightening episode to gain a deeper understanding of acupuncture and how Eastern medicine offers a holistic, empowering approach to managing menopause and overall health.

Connect with Dr. Evan M. Rabinowitz:

• Website: https://evanrabinowitz.com 
• Facebook: https://www.facebook.com/evanrabinowitzseminars 
• Instagram: https://instagram.com/yaoshancm

In this episode, Rebekah Rotstein, NCPT, joins us for a conversation about the unique health challenges women face at midlife particularly regarding bone health and osteoporosis, and ways in which women can maintain and build bone health and muscle strength. 

Rebekah Rotstein, a leading expert in Pilates, bone health, and movement education, is the founder of Buff Bones®, a medically endorsed exercise method focused on bone and joint health. Buff Bones® offers on-demand programming, online coaching, and professional training at esteemed institutions like Johns Hopkins Rehabilitation Network. With trained instructors in over 30 countries and free public education webinars through UCLA Health, Rebekah is a global advocate for bone health. She also shares valuable tips, exercises, and information through social media.

Rebekah’s journey began as a ballet dancer, leading her to work in the Sports Medicine department at Smith College as a student athletic trainer in 1994. She later trained and certified in the Pilates method and has taken extensive course in other modalities. After being diagnosed with osteoporosis at the age of 28, she was motivated to advocate for others with low bone mass and to provide innovative education and programming.

Rebekah serves on the Ambassador Leadership Council for the Bone Health and Osteoporosis Foundation (BHOF) and has partnered with the U.S. Department of Health and Human Services (HHS) Office of Women’s Health. She also contributes to the Bone Health Working Group for the Society for Women’s Health Research (SWHR), contributing toand the 2021 recommendations published in the Journal for Women’s Health.

In this episode, we learn more about the Buff Bones® program, as well as Pilates and strength training, exploring their role in bone health and menopause support, and how they benefit individuals with osteoporosis and low bone mass

We can lose 3-5% of our muscle mass each decade after age 30 if we aren’t active. We also loose bone mass in our early 30s and we reach our peak bone mass at age 30-35. And, once we hit menopause, we can lose 20-25% of our bone mass. So, it’s important to take some action now because the lack of action is destined to lead to decline of bone mass that could potentially lead to fractures down the road.

In this episode, Rebekah discusses:

• Tips for midlife women to maintain bone density and prevent osteoporosis
• Exercises we can do to improve our bone and muscle  strength, balance and mobility
• Addressing joint pain and stiffness through fascia conditioning, movement, and strength training 
• Benefits of somatic practices and improving interoception

Rebekah emphasizes that while Pilates is excellent for many elements of health, it should be complemented with other forms of exercise like strength training for bone health.. When looking to begin your health journey, start with activities that are enjoyable and seek professional guidance and accountability to make gains and stay consistent. 

Connect with Rebekah Rotstein, NCPT:

• LinkedIn: https://www.linkedin.com/in/rebekah-rotstein
• Facebook: https://www.facebook.com/rebekah.rotstein
• Instagram: https://www.i

In this episode, Dr. Samantha Dunham joins us for a conversation on the crisis around menopausal care as often, women experience menopausal symptoms without understanding what’s happening and without knowing where to go for help.

Dr. Samantha Dunham is a board-certified obstetrician-gynecologist (OB/GYN), a certified menopause practitioner, and the co-director of the Center for Midlife Health and Menopause at NYU Langone Health. She’s also a Clinical Associate Professor in the Department of Obstetrics and Gynecology at NYU Grossman School of Medicine. Dr. Dunham practices general gynecology and preventive women’s health, with a special focus on perimenopause and menopause and their roles in disease development. At the Center for Midlife Health and Menopause, she educates patients on what to expect during perimenopause and menopause and collaborates with them to develop treatment plans tailored to their symptoms and goals.

Menopause is a unique and individual experience. Women experience different symptoms at different stages of their lives, and they’re affected by factors such as ethnicity, genetics, nutrition, diet, exercise, and fitness. Symptoms can include mood changes, sleep disturbances, hot flashes, joint pains, weight changes, brain fog, heart palpitations and more, and can last for up to ten years. 

In this episode, Dr. Dunham discusses:

• The need for holistic and integrative medical care for women in midlife
• Diagnosis of and education about perimenopause
• Different hormonal, non-hormonal and complimentary treatments available for the symptoms of menopause and perimenopause 
• How women should advocate for themselves to receive the integrative medical care they need, including when they are dismissed when trying to talk with their healthcare provider about what they believe are menopausal symptoms

The women who see Dr. Dunham range from those experiencing symptoms to those who want to know more about what to expect during menopause. The unpredictability of menopause is what drives all of them want to understand the changes happening in their bodies. 

Listen to this very informative episode to learn more about how menopause might affect you and the medical care you can and should seek to receive to help you navigate and manage your health at midlife to optimize your well-being.

Connect with Dr. Samantha Dunham:

• Bio: https://nyulangone.org/doctors/1124045802/samantha-m-dunham 
• Website: https://nyulangone.org/care-services/center-for-midlife-health-menopause 
• LinkedIn: https://www.linkedin.com/in/samanthadunham 
• Instagram: https://www.instagram.com/NYULangone
• Facebook: https://www.facebook.com/NYULangone
• YouTube: https://www.youtube.com/user/nyulmc/custom

In this episode, we talk about the balance of physical movement and mental clarity, and how they lead to emotional balance and help you set and implement your goals. with guest Sonia Satra.

Sonia Satra, certified Neuro-Linguistic Programming (NLP) Practitioner, is an executive coach, author and mind-body thought leader who specializes in personal transformation by integrating the mind, body, and emotion to create lasting change. Formerly an onscreen and stage actress, she had a deep desire to do something more, something that helps and impacts others. This led her to getting her coaching certificate, and at a pivotal moment when she had to choose between an acting role or a speaking gig, she chose the one that fulfilled her.

Sonia is the founder & CEO of Moticise, a program that helps participants move their whole self – mind, body, and heart – toward the thing they want most. With seven purposeful questions guided around a specific goal, it helps determine a specific action item they can take. It uses physical movement to help think through larger challenges and goals.

The balance of our mind, body, and emotions is incredibly important for our overall well-being. We need to be fulfilled by a purpose and secure in our identity. This requires asking ourselves intentional questions and making some changes in our life, sometimes even difficult ones.

In this episode, Sonia discusses:

• The courage to change
• Why people go through career changes in midlife
• Why she went through her own career change
• How to define our identity and fulfilling our purpose

Listen to this insightful episode to learn more about the balance of our whole wellbeing, and the importance of living a purposeful life. And remember, when you’re stuck on something, sometimes you just need to get up and move.

Connect with Sonia Satra:

• Website: https://www.soniasatra.com   
• Facebook: https://facebook.com/soniasatramoticise/  
• Instagram: @soniasatra_moticise
• LinkedIn: https://linkedin.com/in/soniasatra1  
• Twitter: @soniasatra
• YouTube: https://youtube.com/user/motivationalsonia 

In this episode, we focus on the importance of sleep and how aging & menopause can affect our sleep habits with guest, Dr. Whitney Roban, PhD.

Dr. Roban is a renowned sleep expert, author, and founder of Solve Our Sleep, a one-stop shop for family, educational, and corporate sleep needs, offering various sleep supports via her family sleep private practice, her educational sleep consulting, and her corporate sleep wellness programming. Dr. Roban's mission is to provide the sleep education and support we need not only to survive but to thrive. Her training and experience as a Clinical Psychologist bring a wealth of expertise to the conversation.

Dr. Roban is a member of the National Menopause Foundation’s Medical Advisory Committee (MAC). She’s a sought-after presenter and resident sleep expert to corporations, schools, hotels, spas, and wellness companies. She’s also been featured in national media such as The New York Times, CNN, The TODAY Show, NBC News, ABC News, Fox News, Forbes, and Rolling Stone.

This episode delves into the complexities of sleep patterns, especially during the menopausal phase, where women can experience hot flashes, night sweats, and other symptoms that can disrupt sleep. Dr. Roban offers practical insights and strategies for building good sleep habits at every stage of life and shares the benefits of getting personalized support.

In this episode, Dr. Roban discusses:

• Why our sleep habits change over the years as we age
• What we can do to improve sleep habits
• Why sleep is so important to our overall health

Connect with Dr. Whitney Roban, PhD:

• LinkedIn: https://www.linkedin.com/in/whitney-roban-ph-d-6039b25a/
• Instagram: https://instagram.com/solveoursleep
• Facebook: https://facebook.com/solveoursleep
• Website: https://www.solveoursleep.com/

In this episode, we focus on heart health and menopause, and how we can be proactive in keeping our hearts healthy as we age with guest Michelle Routhenstein.

Michelle is the owner and president of Entirely Nourished LLC, a specialized private practice in nutrition counseling and consulting focused on the prevention and management of heart disease. Using a science-based and holistic approach, she helps enhance women's heart health by addressing cardiometabolic risk factors and sharing how to decrease the likelihood of cardiovascular issues. She’s committed to educating individuals on nurturing their hearts for healthy and thriving lives and adopts a dynamic perspective on nutrition that addresses the root causes of chronic diseases, safeguarding individuals' hearts for longevity.

After recognizing the shared struggles of preparing meals that are not only nutritious but also delicious and enjoyable, Michelle wrote "The Truly Easy Heart Healthy Cookbook" to help others prepare healthy meals with a few simple ingredients. The passion that drove her to write this book is the same passion that drives her to keep on telling people to take ownership of their health, and that’s evident throughout this episode.

Michelle serves as a member of the Forbes Health advisory board, is acknowledged as a thought leader and expert in the field of heart disease management and prevention, and is a member of the National Menopause Foundation’s Medical Advisory Committee (MAC). She’s delivered numerous lectures on heart health to diverse audiences and has been cited in reputable journals as well as national media including Medical News Today, Fox News, Forbes Health, Livestrong, Eating Well, Health and VeryWell. 

Our health journey is incredibly unique. We have different diets that work for us, different medical backgrounds, lifestyles, and habits. If you add in the changes women’s bodies go through during menopause, it can be overwhelming. The important step is to understand your health and make small changes over time. These can add up to help prevent further complications.

In this episode, Michelle:

• Encourages us to measure the risk factors for our heart health.
• Explains how menopause increases women’s risk of heart disease.
• Shares the importance of nutrition for heart health.
• Breaks down some of the misconceptions about a heart-healthy diet.

Connect with Michelle Routhenstein, MS, RD, CDCES, CDN

• LinkedIn: https://www.linkedin.com/in/michelle-routhenstein-ms-rd-cde-cdn-362aaa21/
• Instagram: https://www.instagram.com/heart.health.nutritionist/
• Facebook: https://www.facebook.com/entirelynourished/
• Website: http://www.entirelynourished.com

In this episode, we discuss how important our pelvic floor is to our overall health with guest Ingrid Harm-Ernandes. Many women experience symptoms in the pelvic region during menopause. These are known as genitourinary syndrome of menopause (GSM) and are often not discussed with women as they transition through menopause.

Ms. Harm-Ernandes is a physical therapist, board certified in Women’s Health (WCS) and Pelvic Floor Biofeedback who has been specializing in women’s health for 27 years. 

During her 20-year tenure at Duke University Health System, she treated a wide variety of pelvic patients in the Urogynecology and Physical Therapy (PT) clinics. In addition to her role as the Co-Director and a mentor for new Pelvic PTs in the Duke Women’s Health Physical Therapy Residency Program, she was also responsible for the Women’s Health team program development and participated in Pelvic Floor Disorder Network (PFDN) research projects.

One of the frustrating things Ingrid encountered during her practice was how it would take patients experiencing symptoms decades before they would see her and get the help they needed. As a pelvic health PT specialist, she has addressed a myriad of pelvic health conditions that dramatically impact women’s lives. She realized that there is a lack of education in pelvic health on both the practitioner’s and patient’s side. In 2021 she published her book, The Musculoskeletal Mystery - How To Solve Your Pelvic Floor Symptoms, which helps to better educate patients and practitioners about women’s bodies, pelvic health conditions they may suffer, and what pelvic PT is all about. Her book contains guidance and support for those suffering from the physically, emotionally stressful, and often undiagnosed, pelvic floor disorders, pelvic pain, irritable bowel syndrome, endometriosis, Interstitial Cystitis, prostatitis, pain or discomfort during sex, and incontinence.

Ingrid is a member of the National Menopause Foundation’s Medical Advisory Committee (MAC). She is passionate about demystifying and destigmatizing this topic by providing individuals with the knowledge they need to advocate for themselves and get proper pelvic care. 

In this episode, Ingrid talks about:

• The importance of our pelvic floor
• The effects of menopause on the pelvic floor
• The importance of holistic health during menopause
• The value and importance of incorporating healthy habits and practices from an early age.

Connect with Ingrid Harm-Ernandes, PT WCS, BCB-PMD

• LinkedIn: https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/
• Instagram: @harmernandes
• Facebook: https://www.facebook.com/ingrid.harmernandes.71/

Additional informational link:

• American Physical Therapy Association

In this episode we discuss how physical activity affects the quality of life of women going through menopause, with guest Maria Luque, Ph.D. Dr. Luque is a menopause fitness expert, health science professor, U.S. Air Force veteran, and busy mom. Her vision is to help all women in menopause become stronger, healthier, saner, and much more open to fun and adventure. 

Dr. Luque, Ph.D., is a health educator and fitness expert with 20+ years of experience. She received both her Master of Science in Health Education and her Ph.D. in Health Sciences from Trident University International. She is a Certified Health Education Specialist (CHES), ACE Certified Personal Trainer and ACE Fitness Nutrition Specialist. In addition, she is an IDEA Fitness Association presenter & fitness expert and teaches workshops for fitness professionals. She leads group and personal training, is a contributing writer at IDEA Fitness Journal & American Fitness, and teaches at the College of Health and Human Services at Trident University International.

With her expertise in menopause and fitness, Dr. Luque helps empower women during peri/menopause in a weight neutral, evidence-based way, to help cut through the misinformation.

Dr. Luque is also the founder of Fitness in Menopause, which provides different health & fitness programs specifically for menopausal women, all designed to improve quality of life by helping women tap into their own wisdom and self-knowledge.

In this episode, Dr. Luque talks about:

• Focusing on improving our quality of life, and how it’s different for each woman
• The challenges women face as they pursue fitness during menopause
• How women can be supported and empowered during menopause
• There’s no universal fitness journey. A woman’s approach to fitness should support her needs, lifestyle, and goals and adjust to the changes in her body. 

Connect with Dr. Maria Luque

• Website: https://www.drmarialuque.com/
• LinkedIn: https://www.linkedin.com/in/drmarialuque/ 
• Instagram: https://www.instagram.com/drmarialuque/ 
• Fitness in Menopause: https://www.fitnessinmenopause.com/about