The Vegan Menopause Podcast

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.

Should you be using protein powder during perimenopause or menopause -- especially if you're vegan or plant-based? In this short and practical episode, I'm answering one of the most common questions I hear from vegan women in midlife:  Do I really need protein powder? We'll dive into: Why protein needs increase during menopause How protein supports metabolism, mood, hair health, and more When protein powder is helpful What to do with that half-used tub sitting in your pantry I'll also share a peek inside my ebook, 55 Vegan Protein Powder Recipes -- perfect for turning your protein powder into satisfying breakfasts, snacks, and treats. Links & Resources: 📝 Read the full blog post: https://www.blissfulmenopause.com/post/vegan-protein-powder-recipes 📘 Grab the ebook while it's on sale: https://www.blissfulmenopause.com/product-page/55-vegan-protein-powder-recipes Whether you're new to protein powders or trying to make better use of what you already have, this episode will help you feel more confident about using them to support your energy, strength, and overall wellbeing in midlife. 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 met with Brenda Davis, a registered dietician, plant-based trailblazer and an internationally acclaimed speaker. Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in 28 countries on 6 continents. As a prolific nutrition writer, Brenda has authored/co-authored 13 books with over a million copies in print in 12 languages. Her latest book, Plant-Powered Protein, was released in 2023. Brenda has also authored and co-authored numerous professional and lay articles and is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics. Brenda was the lead dietitian in a diabetes randomized controlled trial in the Marshall Islands. In 2022, she was the 7th recipient of the Plantrician Project's Luminary Award. Brenda lives in Calgary, Alberta Canada.  In this episode we discussed important topics such as: -protecting against osteoporosis -the many benefits of vegan protein -managing hot flashes -diet strategies to minimize weight gain during menopause -micronutrients -omega-3s, and -how to adjust your diet for cardiovascular health. Brenda's Website Brenda's Instagram Free Vegan Menopause 3-Day Meal Plan One-on-One Menopause Coaching Find me on Instagram 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're in the middle of your menopause journey and you're anything like most of my clients, you probably feel like you've tried everything to help ease your symptoms.  Maybe you've tried going to the doctor or trying to eat better, but you're still struggling with symptoms.   In this episode I share exactly what I would do if I was starting my perimenopause journey again.   Free Vegan Menopause 3-Day Meal Plan One-on-One Menopause Coaching Find me on Instagram Find me on Insight Timer   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.  

Registered Dietitian Vesanto Melina is the co-author of internationally acclaimed books on plant-based nutrition, including Becoming Vegan, which is used as a textbook around the world, The Kick Diabetes Cookbook, and Plant-Powered Protein.  Her work has been translated into 10 languages.  She has taught at the University of British Columbia and Bastyr University, received prestigious awards for her contributions to dietetics, and is the lead author of the Acacemy of Nutrition and Dietetics' latest Position Paper on Vegetarian Diets. As an internationally renowned speaker, Vesanto has shared her expertise in 14 countries, and today, she's bringing that knowledge to you.  In this episode, we dive into key questions for menopausal women on a vegan journey, such as: Her thoughts on whether vegans are really getting enough protein Some easy and delicious ways to get more protein into your diet The biggest challenges with menopause and weight loss What she does to thrive in her senior years, and how you can too! Vesanto's Websites: nutrispeak.com plant-poweredprotein.com becomingvegan.ca Follow Vesanto on Instagram My Instagram If you need support with weight loss during menopause, join me inside my Weight Loss Quick Start Mini-Course. Free Meal Plan   Free guide:  Menopause and Weight Loss Mistakes 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.  

Are you wondering if you should be taking supplements to support your health in your menopause journey?  In this episode, I share five of my favourite supplements that I often recommend for vegans transitioning through menopause. Note:  if you are vegan, I am assuming that you are already taking care of your B12 and vitamin D. To purchase the supplements mentioned, visit my dispensary here.  I do recommend consulting with a practitioner to determine whether the supplement is appropriate for you, as well as dosage amounts. If you are wanting a more personalized protocol, check out my one-on-one coaching program here. 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 interviewed Victoria Moran, vegan author of fourteen books on wellbeing and eclectic spirituality, including Younger by the Day, Main Street Vegan, and her latest Age Like a Yogi: A Heavenly Path to a Dazzling Third Act. Victoria is the founder and director of Main Street Vegan Academy, training vegan lifestyle coaches since 2012. She is also the host of the Main Street Vegan Podcast.   You will learn: Victoria's experience with bioidentical hormones What Victoria would have done differently if she was approaching perimenopause today What happens around and after menopause, according to ayurveda How ayurveda can help us thrive in midlife What ayurveda practices Victoria recommends for menopause Victoria's website:  https://victoriamoran.com/ Follow Victoria on Instagram:  https://www.instagram.com/victoriamoranauthor/  Follow Victoria on Facebook:  https://www.facebook.com/VictoriaMoranAuthor/  Get my free guide to Menopause Weight Loss Mistakes!   New course: Weight Loss Quick Start Mini-Course   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.  

This episode explores ten of the most common myths about losing weight during perimenopause, with tips to fit with your vegan lifestyle. Exciting news!  I've launched a new mini-course for women who want to get started with losing weight:  Weight Loss Quick Start To suggest topics for future episodes, send me a DM on Instagram, or post on my Facebook page. 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.  

Today's guest is none other than the inspiring Kate Galli, a powerhouse in the world of vegan health, fitness, and advocacy. Kate is a Vegan Health Coach, Author, and Host of the Healthification podcast.  Kate spent nearly two decades helping thousands of people transform not only their bodies but also their lives. Qualified as a Master Personal Trainer, Life Coach, NLP Practitioner, and holder of the eCornell Plant-Based Nutrition Certificate, Kate's journey into fitness began as a quest for self-confidence and physical transformation.  Over the past nine years, her focus has evolved into vegan health coaching, where she believes that one of the most powerful ways to advocate for animals is to be strong, fit, and healthy. In today's episode, we dive into everything from vegan protein and fitness tips to the emotional challenges of peri-rage and restrictive dieting. Kate shares her own journey of moving from a strict perspective on diet and lifestyle to one rooted in compassion—even for non-vegans.  This conversation with Kate is packed with insights and actionable advice for anyone looking to live a healthier, kinder, and more balanced life.  Kate's website: http://strongbodygreenplanet.com/  Follow Kate on Instagram: https://www.instagram.com/strongbodygreenplanet/ Follow Kate on Facebook: https://www.facebook.com/StrongBodyGreenPlanet Listen to Kate's Podcast: https://podcasts.apple.com/au/podcast/the-healthification-podcast/id856696884   If you enjoyed this episode, check out my episode on Mood and Emotions.   Further Menopause Help My free Vegan Menopause 3-Day Meal Plan is packed with plant protein to help you feel full longer, stabilize your blood sugar, protect your bones, boost your mood, and feel better overall during perimenopause!   In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. 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 share how I gained 20 pounds -- it was a slow transition to less activity and unhealthy habits during perimenopause.  I also share how I realized it was time to lose the weight and made some shifts in my mindset and habits to lose the weight again without going to the gym or dieting. The mindest training I did was through Yes Supply Method (affiliate link). Further help for Menopause One-on-one coaching:  https://blissfulmenopause.com/coaching My free Vegan Menopause 3-Day Meal Plan is packed with plant protein to help you feel full longer, stabilize your blood sugar, protect your bones, boost your mood, and feel better overall during perimenopause! In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. 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.

For this episode, I interviewed Linda Tyler, a plant-based cooking instructor, cookbook author, and writer. Linda's book, the Plant-Based Anti-Inflammatory Cookbook, highlights the foods that are anti-inflammatory superstars in her 80 delicious plant-based recipes. Linda teaches cooking classes for the Portland Community College in Oregon and offers one-on-one plant-based lifestyle coaching.  You will learn: What is chronic inflammation How does inflammation affect us as we get older (inflammaging) How to reduce inflammation through diet What foods Linda recommends for menopause Linda's website:  https://www.graciousvegan.com/ Follow Linda on Instagram:  https://www.instagram.com/gracious_vegan/  Get my free Vegan Menopause 3-Day Meal Plan!   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.

One of the most devastating health concerns that can happen as we get older is female pattern hair loss.  In this episode, I discuss many potential causes as well as what you can do about it.   You will learn: How stress affects your hair Possible nutritional deficiencies that could be affecting your hair How hormones can affect your hair How to bring more circulation to your hair follicles Why having a waistline over 35 inches is detrimental to your hair, and what to do about it   Get my free Vegan Menopause 3-Day Meal Plan! Follow on Instagram:  https://www.instagram.com/anna.pelzer/  Follow on Facebook:  https://www.facebook.com/vegan.menopause.podcast/  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.

For this episode, I interviewed Dr. Neal Barnard about phytoestrogens and the WAVS study, in which participants reduced their hot flashes by eating boiled soybeans and following a vegan diet.  Dr. Neal Barnard is an adjunct professor of medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine. Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institute of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. His latest book is The Power Foods Diet, the Breakthrough Plan that Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss. You will learn: What are phytoestrogens and how they help with menopause How phytoestrogens interact with the body compared to hormone replacement therapy How the participants of the WAVS study prepared their soybeans How phytoestrogens affect PCOS and endometriosis How the hormones in dairy products affect women during menopause Is it safe for men to consume soy? How the Power Foods Diet helped participants lose weight without added exercise Dr. Barnard's tips for balancing hormones. Dr. Barnard's website:  https://pcrm.org Follow Dr. Barnard on Instagram:  https://www.instagram.com/drnealbarnard/  Get my free Vegan Menopause 3-Day Meal Plan!   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.  

There are many reasons why we may experience cravings during menopause.  In this episode, you will learn ten strategies to help deal with them.   You may also find these episodes helpful: Menopause and Sleep Mindful Eating   Get my free Vegan Menopause 3-Day Meal Plan! Follow on Instagram:  https://www.instagram.com/anna.pelzer/  Follow on Facebook:  https://www.facebook.com/vegan.menopause.podcast/  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.  

For this episode, I interviewed Dreena Burton (the OG vegan author with six solo printed titles and two additional books co-authored with Dr. Neal Barnard) about her fascial self-stretching method, which provides the tools to regain a youthful body free of pain and stiffness.  You will learn: How Dreena transitioned from cookbook author to Fascia FLO How overactivity impacts peri menopause How Fascia FLO nourishes the organs Why the source of your pain might surprise you How an office job affects the body Why fitness doesn't have to be painful Dreena's websites: dreenaburton.com and fasciaflo.com Follow Dreena on Instagram: https://www.instagram.com/dreenaburton/ Follow Dreena on Facebook: https://www.facebook.com/DreenaBurtonPlantPoweredKitchen  Get my free Vegan Menopause 3-Day Meal Plan! It's packed with plant protein to help you feel full longer, stabilize your blood sugar, boost your mood, and feel better overall during perimenopause!   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.  

Protein is definitely an important topic, and an important one, especially for menopause.  Aside from the structure of the body, protein plays many critical roles in maintaining our health.  In this episode, you will learn: -why our protein needs change with age -why we need as much protein variety as possible -how protein affects mood -how to know if you are not getting enough protein And much more! In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This 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.

Chef Agathe is a raw vegan chef who healed herself from rheumatoid arthritis by changing her diet.  She successfully owned and operated Café by Tao for eight years and now teaches online courses about raw vegan foods through her Living Cuisine Academy. Chef Agathe brings a wealth of experience to the table, having successfully transitioned her three children to living cuisine raw food and knows how to tactfully address concerns from your family and friends without creating hard feelings. In this episode, you will learn: -How a raw vegan diet reduces chronic inflammation -How to detoxify your body -The difference between a healthy vegan diet and an unhealthy one -How food helps skin and autoimmune conditions -Chef Agathe's secret to making raw vegan food more approachable Grab the free ganache recipe:  ChefAgathe.com  Save 20% on Chef Agathe's Burger 8 Ways course with the code: 20offgutlovingfoods In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This 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.

This episode is all about breast health.  You will learn: -why breasts are more vulnerable to cancer during and after menopause -why the vegan diet is beneficial -which foods help and which foods are harmful -lifestyle practices to take care of your breasts -why you should avoid underwire bras Products mentioned (contain affiliate links to support the podcast): Living Libations Breast Massage Oil Revolution Adjustable Pullover Bra by Knix Download my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, in which I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This information on this website is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  

On this episode, I interviewed Brigitte Gemme, batch cooking wizard, of Vegan Family Kitchen.  Brigitte is the author of Flow in the Kitchen, Practices for Healthy Stress-Free Vegan Cooking. We discussed:  -society's trend in moving towards convenience food and the effect on health -how batch cooking can help with stress -what to do if you hate cooking -infusing food with love -cooking as a mindfulness practice And much more!   Brigitte's Instagram.  Brigitte's Facebook. Brigitte's Meal Plans. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This 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.

As we age, our skin becomes more dry.  Estrogen keeps our skin and tissues more supple and when that declines, the skin can become more delicate and fragile.  In this episode, I share skin care tips and my routine. I mentioned in my episode about hydration that water helps to keep you skin plump, which can reduce wrinkles.    Here is a link to a short Instagram video I did on drinking water as a meditative experience. Products mentioned in this episode (if you use the following links, I will receive a small percentage which supports the podcast): Rosewater Face Mist   Aroma Glow Face Complex for Dry/Sensitive Ageless Skin Aroma Glow Face Therapy for Dry/Sensitive Ageless Skin Whether you want to try the products from this store or another aromatherapy store, I highly, highly recommend using natural, organic, handmade, plant-based products. I feel that they are amazing for a skin, a luxurious treat, and they are also not tested on animals. I hope these skin tips are beneficial to you! In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This information on this podcast is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  

Why would you want to eat mindfully?  One reason is that as estrogen drops, we have a tendency toward more eating and getting less movement, which would lead to weight gain. We also have another hormone called leptin that signals that we are full.  When estrogen decreases in menopause, we can become resistant to leptin and may not recognize the signals that we are full.  So you may feel more hungry during perimenopause. Another reason for mindful eating is if you eat when you are stressed, that could lead to eating more food. In this episode, you will learn: -Why you may have stopped eating according to your own needs -How to recognize whether you are actually hungry -What to do if you want to eat for an emotional reason -What a mindful eating practice could look like and how to scale it to your lifestyle.   In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.

Your body and mind interpret emotions from our physiology, like heart rate, or breathing rate, and perceptions, like safety or danger, sights, sounds, and beliefs.   In peri-menopause, women may notice changes in mood: mood swings, more sadness, irritability, or anger.  And these feelings can become bigger and more overwhelming.  So something that might have been a slight annoyance before might now make you absolutely furious!  Or sadness can turn into full on depression. In this episode, you will learn: -Some of the neurotransmitters that affect mood and how they are impacted in midlife -Which foods can help and which to avoid -Lifestyle strategies that help with mood -A mindset tip called reframing to help shift your beliefs. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.    

You have probably heard people talking about inflammation, but may be wondering what exactly is it?  Reducing chronic inflammation can have huge results on menopause because it can bring about more energy and less fatigue, more mental clarity, slow down the aging process, and lead to better overall health and longevity, and better weight management.   Inflammation is a function of your body trying to heal itself. It's a common, natural, response to injury, pain, illness, and stress.  Acute inflammation can manifest as redness, heat, swelling and pain. Without inflammation, injuries would never heal, so this type of inflammation is useful to the body.   However, the other type of inflammation, chronic low grade inflammation continues to last and does not have a purpose in health.  It damages the body and can be the cause of premature aging, aches and pains, and illnesses including heart disease, cancer, strokes, and Alzheimer's.   In this episode, you will learn:   -how chronic inflammation affects the bodily systems   -lifestyle tips to reduce chronic inflammation   -some of the best foods and supplements to add to your diet to help with inflammation.   In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.

Do you find that since perimenopause started, it's become increasingly more difficult to sleep?  Not only can falling asleep take longer, you may wake up too early, or be awake for a couple of hours in the middle of your sleep. In this episode you will learn: -Why sleep can be more difficult menopause -Effects of sleep deprivation -Four things that always affect my sleep -Other sleep strategies -The mineral that can help with sleep. Check out my 8-minute guided beach meditation available on Youtube.   In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.    

In this episode you will learn: -how veganism helps with certain health risks in menopause -benefits of fiber -fiber and weight loss -benefits of vegan protein In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.

Dehydration could certainly be making your experience of menopause worse and I have some ideas for you to help, beyond drinking water. The Standard American Diet, consisting of high amounts of salty processed foods or fast foods, sugary drinks, and low amounts of fresh vegetables, is very dehydrating, and most North Americans are probably mildly dehydrated. In this episode, you will learn: -How dehydration affects your body and makes symptoms of menopause worse. -How to increase your hydration. -Which drinks increase hot flashes. -How much water is appropriate to drink. -How a vegan diet can help. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.  

In this episode, I discuss my experience with trying to find stock photos depicting menopausal women for an article in Global Vegan Magazine.  I also discuss North America's youth based culture versus views of other cultures around menopause, my transition from exercise obsession to now doing exercise that is enjoyable, and some thoughts on opening up the discussion around menopause. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.  

In this episode, I explore something that you might not have thought of that can really help your experience with peri-menopause -- body awareness. I cover why it is beneficial on a practical level as well as how it can become a meditative practice, with even more benefits.   In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.

In this episode, we explore why weight gain around the midsection is so common during menopause and some tips on what to do about it. This is not about body shaming, and I encourage you to have a healthy body image and to love your body regardless of perceived imperfections. However, weight gain, particularly around the belly, is a very common struggle during perimenopause and something I get asked about a lot, so I wanted to share some information.  Abdominal fat can also mean that fat is stored around your organs which can have health consequences such as cardiovascular disease. So my hope for you is both that you are happy and comfortable in your body and also that you are at a healthy weight without health risks. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.  

In this episode, I address a common question -- how to tell if you are in menopause. Perimenopause, the stage before the one year with no menstrual cycles, can last many years and this is the stage where estrogen is fluctuating downward. That can cause certain symptoms, and the symptoms are not going to be the same for everyone, but I discuss eight of the more common ones. Why menopause coaching can be helpful: if we work on things like reducing your stress, improving your diet or moving your body more, as well as mindset, and things like sleep habits, those factors can help you have a better experience with your transition to menopause. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.

 Menopause can have a negative effect on our bone health.  In this episode, I discuss risk factors, and what we can do to help our bones. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you need more support on your vegan menopause journey, join me inside my 12-week one-on-one coaching program. 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 discuss brain fog and my personal experience with it, how the brain is affected by hormonal changes during perimenopause, and what can help with cognitive changes. I mention this Harvard study which in 2022 found that for every 5% of calories that came from plant protein instead of carbohydrates, there was a 26% lower risk for developing dementia. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.

In this episode, I discuss -common stressors around menopause -effects of chronic stress -how lowered estrogen affects stress -the analogy of capacity for stress as a bucket of water -simple ways to reduce stress -One-Minute Mediation video In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.  

In this episode, I share my story and how to view menopause as an opportunity. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.