Grieving Ourselves: The Hidden Losses of Perimenopause

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Hey girl, hey. ☕ And to my non-female-identifying listeners—hey there. Love you too. Grab your coffee. And maybe some tissues. Because this one might bring some tears. Today we’re having a chitty-chat about something I don’t think gets talked about enough in perimenopause: Grief. But not grief from losing a loved one. Not grief from heartbreak. Grief for ourselves. Yep. The grief of who we used to be. Stay with me. The Grief We Don’t Talk About Perimenopause changes us. And with change often comes loss. Not just “losing our minds” (though honestly, some days it feels like that too). But losing pieces of ourselves we relied on. The ability to think quickly. To remember. To organize. To feel sharp. To feel on top of it all. You know those moments: * Did I turn the stove off? * Did I call my dad yesterday or today? * What was I supposed to do before 5pm? * Why did I walk into this room? Sound familiar? Because same. When Forgetfulness Feels Bigger Than Forgetfulness Recently, I forgot my phone at home.And listen… who does that anymore? I had a PTO meeting that night. I’m someone who knows I forget things, so I set alarms and reminders to support myself. I dropped my daughter at practice, went to a coffee shop to work, and fully planned to rely on my reminder. Except… My phone was sitting in my garage. The reminder went off. At home. Without me. By the time I got back, the meeting was over. And the guilt? The shame? The frustration? So real. Not because I missed one meeting. But because I had to face something harder: I’m not functioning the way I used to. And that requires grief. Grief in the Small Moments I gave myself grace.I owned it. I emailed the team. Offered support. Communicated directly. Because mistakes happen. But I also let myself feel sad. Because sometimes grief shows up in ordinary moments. Not dramatic moments. Ordinary ones. And those count too. Grieving Our Bodies Can we talk about body changes? Because this one is tender. Some people don’t care. Some do. And both are okay. But if you are grieving the body you used to have? That is valid. Missing your old shape. Missing how clothes fit. Missing how you felt in your skin. That does not make you shallow. That makes you human. People love to say:“There are bigger problems in the world.” Yes. And. Your pain still matters. Your experience is still real. Grief is relative. And personal. You’re allowed to feel it. Grieving Physical Ability This episode was sparked by a conversation I heard on the Feisty Media podcast Hit Play Not Pause hosted by Selene Yeager. She interviewed Dimity McDowell about her transition away from competitive running and the grief that came with it. Episode 271 - The Hardest Finish Line: Grieving and Growing Beyond Your Running Years with Dimity McDowell [https://podcasts.apple.com/us/podcast/the-hardest-finish-line-grieving-and-growing-beyond/id1533088916?i=1000763020420] And wow. It hit. Because we mourn what we used to be able to do. For me? Running. Long distances. High intensity workouts. Jumping. Pushing. Endurance. Now? Two miles can feel hard. Pain shows up. Recovery takes longer. And that loss feels real. The Everyday Physical Losses What about: * Getting out of bed quickly * Sitting on the floor and getting up easily * Recovering after a late night * Drinking alcohol without paying for it the next day * Eating whatever you want without consequences These changes matter. And they can feel devastating. Energy Loss Is Real Have your energy levels changed? Mine have. A busy weekend used to be normal. No big deal. Recently, after one of the busiest weekends I’ve had in months, I realized halfway through Saturday night: I don’t have the stamina I used to. That realization hit hard. I needed quiet.Darkness. Rest. Immediately. And honestly? I miss the version of me who could keep going. That version felt powerful. And losing that deserves acknowledgment. Permission to Grieve This is the point:You are allowed to grieve. Not forever. Not to stay stuck. But to acknowledge. To feel.To process. To honor what has changed. I think about emotions like clouds. They float in. We notice them. We get curious. What am I feeling? Where is this coming from? What does this loss mean to me? And then…We let it move. We don’t hold it hostage. We don’t become it. We allow it. And release it. Society Tells Women to “Handle It” Be strong. Be grateful. Age gracefully. Don’t be vain. Don’t complain. Don’t be emotional. And honestly? B.S.(If you know the “B.S., Momma” quote from How to Lose a Guy in 10 Days, you get me.) We are allowed to: * Fall apart sometimes * Miss our younger selves * Feel angry * Feel sad * Feel scared * Cry over what changed That doesn’t make us weak. It makes us honest. I’m Holding Space for You What are you grieving? Your energy? Your body? Your memory? Your physical abilities? Your confidence? Your sleep?Your old routines? Your sense of control? Whatever it is—I see it. And it matters. If you want to share what you’re grieving, DM me. Find Menobodies on Facebook and Instagram. Or email me:info@bethlohman.com You do not have to carry this alone. Until next time—I see you. I’m holding space for your grief. And your healing. Love you, Menobodies. 💛 Connect with Beth: 💌 Email: info@bethlohman.com 📱 Instagram [https://www.instagram.com/menobodies/] & Facebook [https://www.facebook.com/profile.php?id=61576768550315]: @menobodies 🌐 Website: www.menobodies.com/home [https://www.menobodies.com/home] 🗞️Newsletter:www.menobodies.com/newsletter [https://www.menobodies.com/newsletter]

Menopause Meal Planning - for the busy family and not perfect planner

Remember the Commeerical Break in the Episode Today? Well here is the link to eneter all your questions for our Pelvic Floor Physical Therapist guest coming up. Questions for Pelvic Floor Physical Therapist [https://docs.google.com/forms/d/e/1FAIpQLScMX0Mk4BpgJnnGq_z-fDW0pQVBVUy2DobTxm5WklLi0KrUpg/viewform?usp=sharing&ouid=104170206896599738013] Welcome! Hey there! Are you grabbing breakfast with your coffee for our chitty chat today? ☕🍳 Do you even eat breakfast? Or are you grabbing a bar, sandwich, or smoothie while running errands or heading to work? Through my work in wellness, my deep dive into perimenopause and menopause nutrition, and conversations with my nutrition therapist, Bev, I’ve learned how important it is to try to eat something before noon. In midlife, our insulin resistance can change with hormone loss, and many of us end up having energy crashes throughout the day because we simply are not fueled well enough. And honestly? This is not easy for me. A lot of mornings I’m not hungry early. Sometimes I’m running behind because I waited until the last possible second to get out of bed, and eating becomes the last thing on my mind. Other times nothing sounds good or there isn’t anything quick and ready to grab. So if this sounds familiar, I hear you. Some ideas I’ve learned from my own journey and from friends include eating at least a banana, spreading a couple protein bars throughout the morning, pre-making smoothie ingredients in freezer baggies to dump into a blender cup, or even grabbing oatmeal, fruit, or egg bites from a fast food place once in a while. I’m also wondering if you resonate with the bigger struggle around meals in general. Trying to make meals everyone likes, keeping up with breakfast foods, lunch foods, snacks, and dinners, and then staring into the fridge with complete analysis paralysis trying to decide what to make. Some of you listening absolutely do not struggle with this and honestly, you are amazing. Please harness those superpowers and share them with the rest of us. Heck, maybe we need to get you on the podcast. 😂 But if you do struggle, I wanted to share my very basic, very realistic meal survival system from the perspective of someone who is not naturally organized or excited about meal prep. Let me start by saying: I am not a super cook. I can cook and follow recipes, but I do not dream about spending an hour every evening preparing dinner. If I could financially and physically get away with ordering takeout every night, I probably would. But I know that would not support my long-term health or budget. So if you’re picking up what I’m putting down, welcome to the Beth Lohman Meal Survival Plan. The Grocery System First, I keep two magnetic notepads on the refrigerator: • one for Costco • one for our regular grocery store, which is usually Kroger delivery Side note: every July Kroger offers the Boost membership at 50% off, and it allows unlimited grocery delivery with no delivery fee. I think I pay around $35 a year, and groceries just appear on my doorstep. Truly one of my favorite things. I ask everyone in the house to add things to the list as soon as they notice they’re low or gone. I’ve decided I am no longer responsible for mentally tracking every snack, granola bar, or breakfast item for the entire household. I don’t eat all the food, so I cannot magically know we’re out of your favorite snack. 😂 And honestly, we’re trying to move away from the idea that one person — usually mom — has to carry the entire mental load. My Flexible Meal Planning Method Usually on Friday, Saturday, or Sunday, I prep. And by prep, I mostly mean planning. I fit this in whenever I can find 15–30 minutes: • riding as a passenger to a kid’s event • during a quiet morning coffee • while dinner is cooking • during a TV show I don’t have a perfectly scheduled planning time every week because honestly, that creates more pressure for me. I use: • sticky notes • a Google Sheet • my two refrigerator grocery lists In my Google Sheet, I keep a running list of meal ideas. One column is “mains” with things like grilled chicken, taco meat, spaghetti, chili, shrimp, etc. Then I have side dish columns with options like broccoli, salad, fruit, fries, or Brussels sprouts. Each week I mix and match meals and write about five meal ideas on a sticky note. I don’t assign meals to specific days because I need flexibility based on energy levels, schedules, and time available each evening. Sometimes the list literally says: • chili • grilled chicken with broccoli and strawberries • tacos • order out 😂 I also try to include at least one pantry meal using items we almost always have at home. Then I usually jot down lunch ideas for myself too, like chicken vegetable soup or avocado chicken salad, so I’m thinking ahead without overcomplicating things. Recently I’ve even added snack ideas because my food restrictions have made decision fatigue even worse. Sometimes I just need a visual reminder that I can grab hard-boiled eggs or peppers with hummus without thinking too hard. How I Build the Grocery Lists Once the meals are planned, I add ingredients to either the Costco or Kroger list based on what we need. The lists include: • meal ingredients • breakfast and lunch foods • snacks • family requests • random extras like team snacks or school donations Then I place the Kroger order on my phone or computer and schedule delivery for a convenient time. And because perimenopause brain fog is real, I immediately put the delivery time into my calendar. 😂 Then either my partner or I head to Costco. And let me tell you a deep truth about Beth Lohman… I do not enjoy bulk stores. At all. I hate loading the cart, unloading the cart, loading the car, unloading the car, and putting everything away. It is my nemesis. Thankfully, I’m married to someone who LOVES Costco. So if you have a Costco-loving partner or family member, send them with the list while you rest or tackle something else. And if you don’t love bulk stores? Honestly, skip it. One grocery order is perfectly okay too. Final Thoughts Some people say they prefer picking out their own produce, and honestly, I’ve rarely had issues with grocery delivery produce quality. Others say this system sounds like just as much work. But for me, it saves an enormous amount of time and mental energy. If I can build my meal list while waiting at soccer practice or riding in the car, that still takes less time than driving to the grocery store, shopping, checking out, loading groceries, unloading groceries, and putting everything away. And if I’m hosting something special like a 4th of July cookout, I create a separate grocery list and separate order closer to the event. It helps me stay organized and reduces stress. I haven’t personally tried meal kit programs like Hello Fresh, though I think they probably work really well for some people. For my family, portions tend to be too small, plus I have a picky eater and my own dietary needs right now, so customizing meals works better for us. I would truly LOVE your questions, ideas, and meal-planning strategies. If you have systems that help you survive the mental load of feeding yourself or your family, send them my way. Email: info@bethlohman.com Message me on Facebook or Instagram at Menobodies 💛 And Menobodies — however you choose meals each day, please remember this: Your meal planning is not a reflection of your worth or character. You are good because of who you are, not because of how organized your meals are. Muah! See you soon. 💋 Connect with Beth: 💌 Email: info@bethlohman.com 📱 Instagram [https://www.instagram.com/menobodies/] & Facebook [https://www.facebook.com/profile.php?id=61576768550315]: @menobodies 🌐 Website: www.menobodies.com/home [https://www.menobodies.com/home] 🗞️Newsletter:www.menobodies.com/newsletter [https://www.menobodies.com/newsletter]

28 de may de 202611 min

Summer Stress, Gut Healing, and What’s Next for Menobodies

Share Your Ideas for Future Menobodies Podcast Episodes HERE! [https://docs.google.com/forms/d/e/1FAIpQLSfWgq7Ayeu3fASpWOZ0XqltnNxLdwNw5i2a8PJcFVZRAt0uhw/viewform?usp=publish-editor] Hey fabulous Menobody ☕ If you’re new here—welcome! I’m Beth Lohman, a woman walking through perimenopause and sharing my journey, the research, and the real-life messy middle of it all. Today is another Potpourri Episode—which means we’re catching up on all the things: life updates, healing progress, what’s coming next for Menobodies, and some future topics I’m digging into. So grab your coffee and let’s chitty-chat. Big Menobodies Updates 🎉 Guests Are Coming to the Show! This is happening—and I’m so excited. I’ll be bringing guests onto the podcast soon to share their expertise in areas related to perimenopause and menopause. The best part? You’ll get to help guide the conversation. I’ll be sharing question forms before each guest episode so you can submit your questions ahead of time and get real answers from experts. Because this space is for us. Stay tuned. The Menobodies Website is Coming 💻 Something big is in the works… bethlohman.com Soon, you’ll have one place for: * Podcast episodes * Resources and research * Courses * Newsletter access * Menobodies updates It’s all coming together, and I cannot wait to share it with you. Summer Anxiety Is Real ☀️ Summer is coming. And yes… I know that sounds obvious. But summer brings a different kind of pressure. As much as I love hot weather and sunshine, I’m already feeling the weight of what summer means: * Full-time work as a mental health therapist * Being more hands-on with kids being home * Extra driving and scheduling chaos * Keeping Menobodies moving forward And honestly? It’s making me anxious. Perimenopause has changed my energy. It’s changed my capacity. I don’t have the same ability to push through and “do it all” the way I used to. My hope is to continue: ✔ Weekly podcast episodes (every Thursday) ✔ Regular social media updates ✔ Monthly newsletters (last Friday of the month) But I’m giving myself permission to stay flexible. And I hope you’ll do the same. Whatever season you’re in—summer or otherwise—give yourself grace. We know ourselves best. Make your inner voice your hype person. Not your critic. (And yes… wish me luck.) My Healing Journey Update 🌿 Physical Therapy Wins Physical therapy is going so well. Shoutout to Rachel for the high-fives and encouragement. * Recent wins: * Doing my “homework” consistently * Ran 2 miles with no leakage * Regaining strength on my left side And honestly? I didn’t realize how weak that side had become until I started rebuilding it. That awareness alone has been huge. I’ve been on my strict gut-healing plan for almost two months now. This phase has been all about removing the “bad bugs” and supporting healing. * It has meant: * A very limited food list * A lot of supplements (seriously… so many) * Being extremely mindful about what I eat And I’m noticing things. Mainly? My body tells me immediately when something doesn’t sit right. I recently ordered takeout, tried to make smart choices, and something clearly didn’t work. My gut let me know. And yes… that led to constipation. The Constipation Conversation 💩 Can we normalize talking about this? Because wow. I’ve never thought about poop this much in my life. Celebrating when it happens. Worrying when it doesn’t. It’s exhausting. * What’s helping me right now: * Slow Moves herbal tea * Magnesium citrate * Lots of water Important: This is not medical advice—just sharing my personal experience. My hope is that all this healing work leads to lasting change. Things I Miss If I’m honest? * I still miss: * Alcohol sometimes * Pizza with real cheese My hope is that in a couple months I can slowly add some things back in and see what my body tolerates. Healing is a process. Sleep Update 😴 My sleep has been incredible lately. Deep sleep. Restful sleep. The kind of sleep I honestly don’t think I’ve had since before kids. And if you’re in perimenopause, you know how huge that is. The “Die-Off” Phase A few weeks ago, I had a rough stretch. * I felt: * Depressed * Moody * Irritable * Off * Unable to sleep It felt alarming. I talked to Bev, my nutrition therapist, and she explained something called a “die-off” period. When you’re actively killing off harmful bacteria or overgrowth in the gut, the process can create temporary symptoms while your body clears things out. Hearing that was such a relief. Not because it was fun—but because it gave context. It reminded me that sometimes symptoms aren’t random. Sometimes there’s a reason. And understanding that matters. Hair Update ✨ A little healing-ish update: I highlighted my hair to blend my grays. No judgment whatsoever to anyone embracing their grays—I love that for you. I just realized I feel more like myself with them blended. And that matters too. Feeling comfortable in your own skin matters. Future Topics I’m Researching 🔍 There are some topics I’m getting increasingly curious about: GLP-1s in Perimenopause Weight loss shots. Weight loss pills. Metabolic support. What role are GLP-1s playing for women in perimenopause? Peptides I keep seeing this word everywhere. What are peptides? What do they actually do? Are they effective? Are they safe? Eating Disorders & Perimenopause Not ED as in erectile dysfunction. ED as in eating disorders. There’s a significant connection here. Think about it: Many of us spent years learning how to control our bodies—or healing our relationship with food and body image. Then perimenopause changes everything. Our bodies shift. Weight redistributes. Things feel outside our control. That can be a major trigger. I’m researching this deeply and want to bring it to the show. I Want to Hear From You 💌 What topics do you want covered? What questions do you have? What are you curious about? There’s a link [https://docs.google.com/forms/d/e/1FAIpQLSfWgq7Ayeu3fASpWOZ0XqltnNxLdwNw5i2a8PJcFVZRAt0uhw/viewform?usp=publish-editor] at the top of the show notes where you can submit topic ideas and questions for future episodes. I’d love to build future episodes around what you want to know. Because we’re learning this together. And none of us should have to figure it out alone. See you next week, Menobodies 💛 Connect with Beth: 💌 Email: info@bethlohman.com 📱 Instagram [https://www.instagram.com/menobodies/] & Facebook [https://www.facebook.com/profile.php?id=61576768550315]: @menobodies 🌐 Website: www.menobodies.com/home [https://www.menobodies.com/home] 🗞️Newsletter:www.menobodies.com/newsletter [https://www.menobodies.com/newsletter]

14 de may de 20268 min

Grieving Ourselves: The Hidden Losses of Perimenopause

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