You've probably been hearing a lot about creatine lately. In this episode I'm discussing how the current research is relevant to vegan women in perimenopause and menopause: what creatine does for your muscles, your brain, and your bones, whether it causes weight gain, the risks, and why vegan women are in a good position to benefit.

1:34 History of creatine

2:55 How creatine works

4:08 Benefits: muscle mass and strength

5:10 Benefits: bone density

5:47 Benefits: brain and mood

6:48 How creatine fits with a vegan lifestyle

9:47 Does creatine cause weight gain?

11:24 Creatine and kidneys

12:21 Stomach discomfort

12:40 How to take creatine

13:07 Loading

13:37 Timing

14:15 Conclusion

Links mentioned:

Free 3-Day Vegan Menopause Meal Plan: https://blissfulmenopause.kit.com/d75525d1c8 Book a Free Discovery Call: https://calendly.com/anna-blissfulmenopause/30min Cozy Earth bamboo sheets (use code BLISSFUL for up to 20% off): https://cozyearth.com

Also check out the Vegan Menopause Blog: https://www.blissfulmenopause.com/blog

This episode is not medical advice. Always consult your healthcare provider before starting any new supplement, especially if you have kidney concerns or are on medication.

In this episode, we're talking about your liver, and why what's happening to it after perimenopause may be one of the reasons why the weight isn't coming off, your energy is low, and your hot flashes are more intense than you'd like.

Fatty liver disease is much more common after menopause than before it, and it's directly connected to the drop in estrogen. But most women, and many health providers, aren't talking about it.

In this episode you'll learn:

• What fatty liver disease is and what causes it
• What your liver is responsible for in perimenopause and menopause
• Why fatty liver is about more than just eating fat, and how stress, cortisol, and poor sleep are making it worse
• The vegan foods and drinks with research support for liver health
• Supplements that support the liver, including one that vegan women in particular should pay attention to
• The type of movement that supports liver clearance without adding to your stress load

Read the blog post on the Vegan Menopause Blog: https://www.blissfulmenopause.com/post/menopause-fatty-liver

Free Vegan Menopause 3-Day Meal Plan: https://blissfulmenopause.kit.com/d75525d1c8

Book a free 30-minute discovery call: https://calendly.com/anna-blissfulmenopause/30min

If vaginal dryness, recurrent UTIs, or pelvic floor changes have shown up in your perimenopause or menopause journey, this episode is for you.

Today I'm talking with Heather Florio, CEO of Desert Harvest and and women's sexual health advocate. Heather is the author of Dear Sexpert in Bella Magazine, named one of Authority Magazine's Top 50 Women in Wellness, and featured in Forbes as a top woman in business. She has spent her career breaking the silence around the symptoms many of us are too embarrassed to bring up (even with our doctors).

In this episode we cover:

3:15 How Heather ended up in this space

5:17 What do most women not understand about the effects menopause has on pelvic health

7:47 Ingredients to watch out for in vaginal moisturizers

11:10 What Heather would recommend for daily care in cases of interstitial cystitis

14:40 Being prescribed antibiotics over and over

16:25 Bladder pain syndrome

19:52 Oral or topical prevention

21:28 Where to find out more about Heather's products

22:01 Take the Lead Women event

24:45 You are your own best advocate

Everything in this episode is for informational purposes only. Please consult your healthcare provider before making changes to your health care.

Desert Harvest: desertharvest.com — use code VEGANMENO for 10% off

Heather on Instagram: @HMFlorio

Desert Harvest on Instagram: @DesertHarvestAloeVera

Take the Lead Women — August 26th Washington D.C.: taketheleadwomen.com

Book recommendation from Heather: Grown Woman Talk by Dr. Sharon Malone

Vegan Menopause Blog - https://www.blissfulmenopause.com/blog

In this Q&A episode, I'm answering some of the most common questions I hear from women navigating menopause on a vegan or plant-based lifestyle.

The questions I answered were:

1:10 Do I need to take supplements on a whole foods plant-based diet?

3:30 How can I do all these wellness activities when I'm so overwhelmed and it feels like another part-time job?

5:17 Why does menopause make me feel so tired?

6:45 Should I avoid soy during menopause?

8:15 What are your thoughts on hormone replacement therapy (HRT)

9:50 Why am I gaining weight even though I'm vegan?

I hope this conversation helps you feel more informed and less overwhelmed. As always, this podcast is for educational purposes only and is not medical advice. Please consult your healthcare provider regarding your individual health concerns.

Check out my blog here: https://www.blissfulmenopause.com/blog

Free 3-Day Vegan Menopause Meal Plan: https://www.blissfulmenopause.com/vegan-menopause-meal-plan

Quiz: What's Getting in Your Way of Weight Loss in Menopause? https://www.tryinteract.com/share/quiz/696969c56095af3ab68c8d6d

If you're eating well, trying to stay active, and still struggling to lose weight during menopause, your sleep may be the missing piece.

In this episode, we're diving into how sleep impacts weight loss, hormones, and cravings, and why it becomes more disrupted during menopause. You'll learn why poor sleep can increase hunger (especially for sugar), and make your body more likely to store fat, even if your eating habits haven't changed.

We also explore how your circadian rhythm influences metabolism, why menopause-related sleep issues are so common, and what's really happening in your body when you're not getting enough rest.

If weight loss has been feeling harder than it should, this episode will help you understand why, and and give some simple tips to start improving your sleep.

Links:

Interested in one-on-one coaching? Check out the Menopause Weight Loss Breakthrough here: https://www.blissfulmenopause.com/coaching

Peruse the Vegan Menopause Blog at: https://www.blissfulmenopause.com/blog

Save up to 20% on Cozy Earth bamboo viscose sheet sets at https://cozyearth.com/ using the code: BLISSFUL

DISCLAIMER: The information shared on this podcast is for general educational and informational purposes only. It's not intended to replace medical advice, diagnosis, or treatment. Always check in with your healthcare provider before making changes to your diet, supplements, or lifestyle, especially during menopause.

You may have heard of GLP-1 medications, but did you know that your body already produces this hormone naturally?

In this episode, I discuss a hormone called GLP-1, which helps regulate appetite, fullness, and blood sugar balance.

I'll walk you through four simple, research-backed strategies to support your body's own GLP-1 production so you can feel more satisfied and reduce cravings.

I also talk about the pros and considerations of GLP-1 medications, and how to support your body if you're currently taking them.

Looking for more information on menopause? My blog is full of resources for vegan women: https://www.blissfulmenopause.com/blog

Struggling to lose weight no matter what you try? Take my free quiz to find out what's blocking your weight loss in menopause, and what to do next.

DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

In this episode, I unpack the most common criticisms of a vegan diet during menopause, from protein and leucine to calcium, B12, omega-3s, vitamin D, and bone health. You'll learn why these nutrients matter more in midlife, how to meet your needs on a plant-based diet, and when supplementation can make all the difference.

We also explore the powerful ways a whole-foods, plant-based diet can support menopause, including:

• Reduced inflammation and chronic disease risk

• Improved heart health and cholesterol levels

• Better blood sugar control and metabolism

• Sustainable weight loss without restriction

• Stronger gut health and hormone balance

• Brain protection and cognitive health

• Relief from hot flashes and support from phytoestrogens

• Lower breast cancer risk and greater longevity

Save 10% on Kion Aminos with the code BLISSFUL: https://www.getkion.com/

Free Quiz: What's getting in the way of your weightloss in menopause

Free 3-Day Vegan Menopause Meal Plan

DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

If you've been following influencers on social media about menopause and fitness, you've probably heard that you need to lift heavy weights.

But if you're exhausted, stressed, or running on empty, jumping straight into heavy lifting can actually do more harm than good.

In this episode, I break down why strength training is so highly recommended, why it can backfire for many women, and what to do instead to build strength, energy, and confidence—at your body's pace. You'll learn:

-Why resistance training gets so much attention for women in midlife

-How heavy lifting can backfire when your body is depleted

-The foundational steps to prepare your body for safe, effective strength training

-Practical tips for nourishing your body, supporting your nervous system, and moving gently but consistently

Whether you're new to strength training or looking for a manageable approach during menopause, this episode will give you the clarity and guidance you need to feel strong, capable, and balanced—without burning out.

Download my free 20-minute Yoga Nidra for Rest and Rejuvenation: https://blissfulmenopause.kit.com/6086e81e47

Visit my website: https://www.blissfulmenopause.com/

DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

Are you waiting until you "feel ready" to focus on your health, lose weight, or regain your energy? Many women in menopause put their goals on hold, thinking the timing has to be just right.

In this episode, we dive into why waiting to feel ready is keeping you stuck and how you can start moving forward right now, even if life feels busy, stressful, or overwhelming.

You'll learn:

• Why waiting delays progress and fuels overwhelm

• How all-or-nothing thinking sabotages your efforts

• The power of small, consistent steps that actually stick

• How to focus on progress over perfection and be kind to yourself

Plus, I share how my 75-minute Fat Loss Strategy Session can give you a clear, personalized plan and two weeks of support to help you start seeing real results in your body and energy levels.

Learn more and book a Fat Loss Strategy Session here: https://l.bttr.to/0E3PS

DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

In this episode, I walk you through why the waist-to-hip ratio is one of the most powerful tools for women looking to lose weight, balance hormones, and support long-term health.

Get your free Waist-to-Hip Ratio Cheat Sheet -- a simple, step-by-step guide to help you take your measurements, calculate your ratio, and take action. Download it here: https://blissfulmenopause.kit.com/waist-to-hip

DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.