Episode 23: Intimacy & Sexual Wellness with Erica Lemke

Episode 23 - Erica Lemke, a certified sex and relationship coach and board-certified sexologist, joins us to discuss women's sexuality. Our conversation emphasizes the importance of sexuality as a life force and a component of overall health and well-being--Erica explains that sexuality encompasses confidence, self-expression, and pleasure, and highlights the need for open communication and consent in relationships. She addresses common challenges,  advocates for self-exploration, and creating a safe, pleasurable environment to enhance sexual experiences. Erica is based in Salt Lake City, Utah, specializing in working with those who are in midlife and beyond, helping them to explore, embrace, and express their sexuality with joy, confidence and pleasure. She sees adult clients of all genders and sexual orientations, worldwide.    To connect with Erica: www.sexcoachslc.com [email protected] www.instagram.com/theericalemke https://www.linkedin.com/in/sexcoachslc     Resources from Erica:  Becoming Cliterate: Why Orgasm Equality Matters – And How to Get It, Laurie Mintz, PhD – https://a.co/d/cjYH1rG Better Sex Through Mindfulness: How Women Can Cultivate Desire, Lori Brotto, PhD – https://a.co/d/c99MIwl  Come As You Are, Emily Nagoski, PhD – https://a.co/d/gUNQNCN Come Together: The Science (and Art!) of Creating Lasting Sexual Connections, Emily Nagoski, PhD – https://a.co/d/29dL234 Estrogen Matters: Why Taking Hormones in Menopause Can Improve and Lengthen Women's Lives -- Without Raising the Risk of Breast Cancer, Avrum Bluming, MD & Carol Tavris, PhD – https://a.co/d/cYEGMdU Feel Sexy Again: The Ultimate Guide to Reclaiming Your Sexual Confidence, Erica Lemke – https://amzn.to/32cDT0A Mind the Gap: The Truth About Desire and How to Futureproof Your Sex Life, Dr. Karen Gurney – https://a.co/d/c5ykCS8 Sex for One, The Joy of Self-loving, Betty Dodson, Ph.D. – https://a.co/d/2Us0FYv Sexual Intelligence: What We Really Want from Sex and How to Get it, Marty Klein, Ph.D – https://a.co/d/0elQOphP Sinless Sex: A Challenge to Religions, William R. Stayton – https://a.co/d/59wyGQ4 The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts – Mary Claire Haver, MD – https://a.co/d/3DLNd9L  The Seven Principles for Making Marriage Work: A Practical Guide from the Country’s Foremost Relationship Expert – John Gottman, PhD and Nan Silver – https://a.co/d/bjTVxP Urban Tantra: Sacred Sex for the Twenty-First Century, Barbara Carrellas – https://a.co/d/05bZuXYv   Lubricant Suggestions:  https://uberlube.com/ (silicone lubricant that is silky and luxurious, NOT greasy or gloopy!) https://pjur.com/ (love this silicone option!) https://sliquid.com/ (another silicone lubricant that many clients enjoy.) https://goodcleanlove.com/ (the Bionude and Almost Naked lines are great water-based options for sensitivity, as well as a silicone line. Additionally, GCL has a great vaginal moisturizer!) I think the main thing to look out for are the ingredients in the lube - NO MORE Astroglide, KY Jelly, etc., as these often have SO many preservatives that can contribute to many issues! Look for those with the  least amount of ingredients. And, be aware of the possibility of sensitivities to aloe, coconut oil (it is oil, so this may lead to changes in vaginal pH), and glycerin (which is found in many water-based lubes and converts to sugar which can often contribute to yeast infections and other concerns for those who are sensitive). Again, I’d like for you to have a couple of options of lubricants that have very few ingredients (the least amount, the better, especially if any preservatives are used), hoping to cut down the potential for any adverse reactions.  Below are some articles I also wanted to include here. They’ve got some really sound information on the variety of lubricants that exist out there! https://www.glamour.com/gallery/best-lube-for-sensitive-skin/ https://www.health.com/sex/best-lube   Pleasure Products (some of my favorite toy companies): https://dame.com https://www.hitachiwand.com http://www.l-n-w.com http://www.we-vibe.com/us/sex-toys https://www.funfactory.com https://www.womanizer.com/us/   Other Helpful Resources: Mindfulness Audio Meditations: https://www.loribrotto.com/mindfulness-recordings (check out the breathing exercise and body scan for women) Meditation App: www.brain.fm https://omgyes.com is a frank, educational, instructional website focused on female pleasure  (it is a paid subscription)  “The Principles of Pleasure” 3-part limited series on Netflix: ‘Sex, joy and modern science converge in this eye-opening series that celebrates the complex series of women’s pleasure – and puts stubborn myths to rest.”