Before menopause, there is perimenopause, the transitional phase leading up to menopause. Perimenopause is a unique phase characterized by hormonal fluctuations that can start years before menopause. Today, we discuss how to prepare yourself for these transitions and proactively manage your health as you age. Our conversation covers common myths and misconceptions surrounding this topic, like when you can begin receiving hormonal treatment, symptoms to expect, what to look for in a practitioner, and how to adopt effective health and lifestyle changes to support your transitions. We also explore how to embrace menopause as a natural life transition and find power and balance during this stage. Tune in to learn how you can prepare yourself through informed decision-making and personalized care and take a comprehensive approach to menopause management!

Key Points From This Episode:

• Characteristics of the transitional phases perimenopause and menopause.
• How to proactively manage your health during your transitions.
• Some of the symptoms you can expect when going through these phases.
• An overview of the changes your body is undergoing during this time.
• Dietary changes to support the changes you are going through.
• Recommended lifestyle modifications, including mindfulness and yoga.
• The importance of finding the right practitioner.
• How to develop a treatment plan that is personalized for you.
• Understanding how hormone therapy can help, including risks and benefits.
• Common myths and misconceptions to be aware of.
• Effects and evidence surrounding herbal remedies.
• Why our attitude towards menopause matters – and how to embrace change!

Links Mentioned in Today’s Episode:

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So many women struggle with fatigue for a multitude of reasons and I want every single one of you to thrive and feel energized. So, in this episode of UPLEVEL, we are discussing some common causes of fatigue in women and how they can reclaim their energy. Tuning in, you’ll hear all about how conditions like over and underactive thyroid, low iron and anemia, sleep apnea, and CFS affect sleep. We go on to discuss how mental health issues manifest as fatigue before looking at diagnostic approaches for this disorder. We even talk about some ways to combat fatigue. Hear all about the power of stress management, exercise, diet, and connections, and be warned about the risks of alcohol use. To hear all this and so much more, be sure to press play now!

Key Points From This Episode:

• Common causes of fatigue in women. 
• How to know if low iron is making you exhausted. 
• Symptoms of an iron deficiency and how they’re similar to menopause. 
• How an underactive or overactive thyroid can cause fatigue. 
• Some statistics about sleep apnea in women over 50. 
• What chronic fatigue syndrome is and where Jenna thinks it stems from.
• How mental health disorders and emotional factors manifest as fatigue.
• Diagnostic approaches when it comes to fatigue. 
• How to combat fatigue through mindfulness, exercise, nutrition, and connections. 
• How alcohol negatively affects your sleep quality. 
• The importance of having a comfortable sleep environment. 
• Why Jenna loves creatine as a supplement. 

Links Mentioned in Today’s Episode:

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In today’s fast-paced world, finding balance is essential to counteract the stress of our go-go-go lifestyles. Join Dr. Jenna Blasi as she highlights the transformative power of mindfulness and meditation in nurturing both mental and physical well-being. We explore the profound implications and adverse effects of chronic daily stress, delve into the true meaning of mindfulness and meditation, and debunk common misconceptions surrounding these practices. Dr. Jenna shares practical mindfulness techniques and highlights the research-backed benefits of these approaches on overall health, including their impact on menopause. For actionable tips on sustaining a mindfulness and meditation practice, be sure to tune in. Thanks for listening!

Key Points From This Episode:

• Today’s important topic of conversation: mindfulness and meditation.
• Understanding the deep implications and adverse effects of high levels of daily stress.
• The definition of mindfulness and when we can implement it throughout our day. 
• Meditation as a technique to focus the mind. 
• The research-backed benefits of implementing mindfulness and meditation. 
• Common misconceptions and myths often associated with mindfulness and meditation.
• Examples of a few practical mindfulness techniques.
• Things that may hinder people from pursuing mindfulness and meditation.
• We look at the impact of mindfulness and meditation on our overall wellbeing.
• Some of the benefits of mindfulness and meditation during menopause. 
• Tips for sustaining a mindfulness practice: consistency over time. 
• A quick recap of today’s content. 

Links Mentioned in Today’s Episode:

Insight Timer App

Headspace App

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Sleep is a hot topic in health. There is ongoing research that links sleep with immunity, mental health, metabolism, sexual dysfunction, and overall longevity. During this episode, we discuss how challenges like stress, screen time, and hormonal changes affect sleep, particularly for mid-life and menopausal women. We start our conversation by talking about the far-reaching impact that poor sleep can have, how hormones can support and interrupt our sleep cycles, and why so many women struggle with obstructive sleep apnea. We discuss sleep tracking and listening to our bodies, unpack the relationship between weight loss, exercise, and sleep, and how a Mediterranean diet can improve overall health and sleep. Another key aspect of our lifestyles that impacts sleep is stress management, and this episode touches on techniques to relax the muscles and release stress at night. Tune in for evidence-based sleep tools and habits you can try today. Let’s value sleep together!

Key Points From This Episode:

• All the factors that affect our sleep.
• How a lack of sleep affects decision-making.
• Why sleep is a key issue for mid-life and menopausal women. 
• The far-reaching impact that poor sleep can have on our health and longevity.
• Hormones and their effect on our sleep cycles.
• What is behind the very large percentage of women who suffer from obstructive sleep apnea. 
• Lifestyle factors that affect sleep quality and the risks of poor sleep. 
• The crucial role of progesterone and estrogen.
• Fitness trackers and listening to our bodies.
• How alcohol impacts sleep. 
• The relationship between diet, weight loss, and exercise sleep. 
• More tips to improve your sleep. 
• Stress management, progressive muscle relaxation, and mindfulness.
• Evidence-based sleep tools and supplements. 
• Sleep habits that can support a healthy schedule.
• Making small sustainable changes to get better over time. 

Links Mentioned in Today’s Episode:

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Have you ever felt overwhelmed by all of the conflicting health advice that’s out there? Well today on UPLEVEL, we discuss the truth about diets! If you want to gain a better understanding of how your body works and learn about the science of macros, metabolism, and intermittent fasting, then this episode is for you! Tuning in, you’ll hear a breakdown of what each macronutrient is and what they’re needed for, the dangers of saturated fats and refined carbs in large quantities, what metabolism is, and why it isn’t boosted easily. We delve into the factors that influence weight management and metabolism for peri-menopausal and menopausal women before discussing the protein needs of women in midlife. Next, we discuss intermittent fasting, the mixed opinions on it, the proven benefits of the Mediterranean diet, plant-focussed diets, low-carb diets, and so much more! We also discuss the dangers of alcohol intake, break down some guidelines that most nutrition professionals agree on, and talk about common pitfalls in nutrition. Finally, we share some practical nutrition strategies with listeners. Press play now!

Key Points From This Episode:

• A breakdown of what macronutrients are. 
• What carbohydrates are for and the difference between refined and unrefined carbs. 
• Why protein is essential for the body.
• The benefits of healthy fats and the danger of saturated fats.  
• What metabolism is and why boosting it is a myth. 
• The factors that influence metabolism and weight management for women in midlife. 
• A breakdown of the mixed evidence surrounding intermittent fasting and what it is. 
• The benefits of the Mediterranean diet and plant-focused diets. 
• When low-carb diets can be effective and the importance of considering sustainability. 
• The dangers of alcohol and its role in causing preventable cancer. 
• The nutritional guidelines health professionals agree on. 
• Common pitfalls in nutrition and some practical nutrition strategies. 

Links Mentioned in Today’s Episode:

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Welcome back to UPLEVEL – where real conversations meet transformational wellness as we discuss all the things that truly matter. Today, Dr. Jenna Blasi investigates how we can build momentum and consistency in the healthy habits that will carry us through this New Year. We begin with understanding your ‘why’, how discipline contributes to success, how to form good habits, and why discipline always trumps motivation. Then, we explore actionable steps for building discipline including cultivating the right mindset, being deliberate in how you spend your energy, and working on your discipline like you would a muscle. To end, we unpack habit stacking and other helpful tips for establishing consistency, and remember, you already have everything you need within to make 2025 your year! 

Key Points From This Episode:

• The importance of understanding your ‘why’ and the goals you hope to achieve. 
• Exploring the role of discipline and consistency in success. 
• Why good habits matter, how to form them, and how to be more consistent in them. 
• How motivation is fleeting but discipline is permanent. 
• Actionable steps for building discipline. 
• Falling in love with your ‘why’, and being deliberate with where you put your energy. 
• Cultivating a success mindset; choosing what’s manageable; and building consistency.   
• Discipline as a muscle, marrying discipline with consistency and becoming resilient. 
• Habit stacking and other tips for staying consistent. 

Links Mentioned in Today’s Episode:

Atomic Habits

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As we approach the new year, it's time to shift our focus from short-lived resolutions to meaningful intentions that can transform our lives. In this episode, Dr. Jenna Blasi explores the power of vision exercises, self-reflection, and intentional goal-setting to create a thriving 2025. Learn how to craft a comprehensive vision for your life, celebrate your wins, and embrace failures as stepping stones for growth. Discover practical strategies for cultivating calm, setting intentions, and making 2025 your best year yet.

Key Points From This Episode:

• The importance of creating a vision for your life instead of setting fleeting resolutions
• How to conduct a vision exercise and craft intentions for the new year
• The value of self-reflection and celebrating past wins
• Strategies for cultivating calm and consistency in your daily life
• The power of mindset shifts and enjoying the journey towards your goals
• Practical steps for creating an environment that supports your intentions
• The significance of morning routines and daily mindfulness practices

Links Mentioned in Today’s Episode:

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Think Up App

The holiday season is meant to be a time of joy, but it can also bring unique stressors that leave us feeling overwhelmed and disconnected from our health. In this episode, we revisit the four pillars of health and explore how these foundational aspects of well-being can be impacted during the holidays. From navigating family dynamics to managing financial pressure and a bustling social calendar, we discuss some of the challenges that tend to arise at this time of year. We also dive into the immense power of mindset shifts and share evidence-based strategies for responding to stress, setting healthy boundaries, and cultivating calm amidst the chaos. Tune in for practical tips to navigate this holiday season with more ease, grace, and joy, and start prioritizing your well-being today!

Key Points From This Episode:

• Revisiting the four pillars of health: nourishment, sleep, movement, and mindfulness.
• Unique challenges of the holiday season, from family dynamics to financial pressure.
• The transformative power of mindset shifts in navigating holiday chaos.
• Proven strategies for managing stress and setting healthy boundaries with ease.
• How practicing gratitude can boost positivity and enhance your well-being.
• Practical tips for creating balance during busy, overwhelming times.
• Why asking for help is an essential skill for thriving during the holidays.
• The crucial role of joy in maintaining harmony during stressful times.

Links Mentioned in Today’s Episode:

UPLEVEL Holistic Health

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When we have our health, we can live our purpose. Welcome to UPLEVEL: Real Health, Real Talk with Dr. Jenna Blasi, where real conversations meet transformational wellness. Dr. Jenna is an entrepreneur, fitness enthusiast, busy mom of two, and naturopathic practitioner devoted to helping high-performing women thrive through all stages of life. On this podcast, we take a deep dive into health at every level and explore all the things that truly matter, from nutrition and fitness to lifestyle, mindset, and personal development. Plus, we get real about managing stress and navigating menopause. If you're looking for authentic insights to elevate your health journey, you're in the right place! Don’t miss this inaugural episode, where you’ll meet your host, learn the story behind the podcast, dive into the four pillars of health, and get inspired to start living your best life.

Key Points From This Episode:

• The story behind the podcast and what sparked Dr. Jenna’s journey into health and wellness.
• Common vs. normal: taking control of your health rather than accepting the status quo.
• What to expect from this podcast and Dr. Jenna’s empowering, transformative approach.
• Your guide to the four pillars of health and the power of building lasting habits.
• The value of daily joy: why brainstorming what brings you happiness matters.
• Why sustainable movement and stepping out of your comfort zone are essential for growth.
• Sleep, sacred space, and daily mindset work as the foundations of your wellbeing.
• A call to stop playing small and start living life on your terms.
• A sneak peek at exciting topics coming up in future episodes!

Links Mentioned in Today’s Episode:

Marie Kondo

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