The Fitness Conversation Every Midlife Woman Needs with the Inspiring Gineen Nicholls

The Fitness Conversation Every Midlife Woman Needs with the Inspiring Gineen Nicholls

Thank you so much for joining us on the podcast today. I really appreciate you spending your time with us. I really appreciate you sharing your insight and knowledge with us Gineen. What a rich conversation we had! We talked about a whole of things – here are some takeaways – For women in middle age – we are the people who look after our family, our friends, our children – but how often do we look after ourselves? We press the gas pedal. We just keep going. We may not have the coping skills we need, we may be living off caffeine and sugar and gaining weight. In menopause, we don’t know our bodies anymore. Our weight is distributed differently and we have to learn how to accept this new body we have. As a coach and fitness professional, Gineen works predominantly with women trying to help them feel empowered and learn they how they can support their body as it transitions through menopause. During perimenopause we start to see our hormones shifting and we see changes in our menstrual cycles. We experience join soreness and stiffness (among many, many things). For some women, including Gineen and me, we chose to start hormone therapy – and it made a huge difference for both of us. Gineen suggests we need to come into the space with a lot of kindness and compassion for ourselves and then really learn to understand our bodies in a much different way. Are we chasing unrealistic expectations of how our bodies should be? Or how they once were? Women are speaking up. We are not okay with just getting through it and suffering and struggling through this time of our lives. Because when we look at perimenopause, it can last eight to 10 years. Many women (including me) are not big into exercise, or they may have been exercising throughout their lives but suddenly it feels like they are starting all over. Gineen suggests that we need to meet ourselves where we are. She offers one on one coaching to her clients, and she also has a group coaching platform called the M-Powered Shift which includes a lot of education about why strength training is so important. She suggests we need to focus on how we want to feel versus how we want to look. Her hope is every woman feels amazing in her skin – regardless of her body shape or size. Reframe our perspective of what our body can do for us, and what we GET to do. After 35 we actually lose muscle at a fairly significant rate. And then women can end up with sarcopenia, which again is that muscle loss as they head into post-menopause. We want to look at bone density because this helps women stay strong later in life, and women who have stayed active have a better chance at healing and returning to daily life activities after any kind of surgery. As women enter into later perimenopause and post-menopause, they are less insulin sensitive, so it's much easier for the body to store fat. Muscle acts as an amazing glucose sponge so when we do strength training and by training muscle and gaining strength and increasing muscle size, that's when we can really tap into that glucose regulation. Women are at a really high risk of cardiovascular illness so it is really important for us to keep our hearts healthy too. Start with something that makes sense for your lifestyle, something that feels doable. Something that brings you joy. And it helps to know your why- why do you want to work out? Ask yourself – is it because you want to stay healthy and mobile longer? Or because you want to be able to pick up your grandchildren? A combination of strength training and nutrition can help you see changes in your body composition. And it’s important to build your new habit through repetition. Just like when your parents taught you to brush your teeth. You just got used to doing it. Think about you about using different equipment or try a new workout. It helps keep you mentally stimulated. Gineen taught us about the concept of cycle syncing – so working with her clients based on the different phases of their menstrual cycle. The idea of truly listening to your body. And start early!! Trust me, age sneaks up on you and before you know it, all of a sudden you are 48 to 52 year old seeing sudden sees major changes in your body. Gineen is the exact person I would like to have on my journey towards health and wellness as I continue along this crazy menopausal journey! Links: Gineen Nicholls - Women's Holistic Hormone Health Practitioner [https://time4uwellness.mykajabi.com/] Gineen Nicholls | LinkedIn [https://www.linkedin.com/in/gineen-nicholls-815a7385/] Menopause - Symptoms and causes - Mayo Clinic [https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397]

How Chocolate Moose Media is starting the perimenopause at work conversation every workplace needs to have

Thank you so much for joining us today! Thank you for sharing your passion and your knowledge with us Firdaus. Peri just means around – so perimenopause means around menopause. According to the American Heritage Dictionary it is the period of a woman's life characterized by physiological changes associated with the end of reproductive capacity, terminating with the completion of menopause. Women deal with symptoms such as: * hot flashes * moodiness * memory loss * brain fog * night sweats * acne * thinning hair * irregular periods * super heavy periods * low libido * migraines All while working. All while being a part of relationships – with families, friends and work colleagues. All while raising children and or dealing with the realities of aging parents. All while possibly being confronted with a mounting anxiety that can develop during these years. This is why I loved this video. I am certain that many women in their 30s and 40s will be able to relate with the animated characters. This feeling that “there is something wrong with me” but not being able to put your finger on it. Worried that you have dementia because you are forgetting your words or people’s birthdays, women worry about being a failure. But could you imagine what it would be like if employers were understanding and offered women in perimenopause flexibility at work – offering benefits such as * expanding paramedical coverage to include menopause-informed practitioners such as naturopaths, registered nurses, and hormonal health specialists * reviewing drug plan coverage to ensure hormone therapy options are accessible and affordable * strengthening mental health supports related to anxiety, mood disruption, sleep challenges, and cognitive changes What if employers created workplace flexibility through scheduling adjustments, temperature accommodations, and workload support and like this video – provides education that helps reduce stigma creates opportunity for conversations That’s what this video does. It promotes awareness and starts the conversation. So, if you are in perimenopause, this video is for you. Watch it, relate to it and mostly share it. Thanks again to Firdaus and Chocolate Moose Media for everything! Links: Firdaus Kharas | LinkedIn [https://www.linkedin.com/in/firdaus-kharas-95a28016/] Homepage | Chocolate Moose Media [https://chocmoose.com/] Chocolate Moose / Firdaus Kharas - Director, Executive Producer & Video Producer [https://vimeo.com/firdauskharas] Perimenopause at Work [https://youtu.be/GoGrQUTyyHk?si=yKkYQ61Fn1wQaxAZ] Perimenopause in the workplace: Benefits support that matters [https://www.westlandinsurance.ca/news/perimenopause-in-the-workplace-why-employee-benefits-need-to-catch-up/?region=on] Unpacking the perils and the gifts of perimenopause and menopause with Professor Madeline Toubiana. [https://episodes.captivate.fm/episode/20dd012a-eb7b-40f1-b9a6-02a6f8a249be.mp3]

Menopause, midlife and hair loss? An open and honest talk about hair thinning, hair loss and alternative hair solutions with the lovely Sharon Mejia

Thank you so much for spending your time with us, and thank you Sharon for such an authentic and honest talk about what can happen to our hair during perimenopause, menopause and even earlier. We tackled a subject that affects a lot of women – statistics vary some say 40% to 50%, and in menopause around 80% of women experience some kind of hair loss or thinning…but it’s something that is still taboo. We talk about hot flashes, a lack of libido but no one talks about our hair. Hormones are pretty much to blame when it comes to losing our hair, and stress and cortisol are right there along with the plummeting estrogen. There could be nutritional deficits and there is also a possibility of a thyroid imbalance. One thing we wanted to talk about was alternative hair solutions. And that women should have the freedom to choose exactly how they want to wear their hair. You should not be called brave because you opt for short hair. And why it is okay to get extensions, but anything that goes on top of the hair is a different story? We need to think critically when it comes to investing in our hair, and ultimately women need to be able to support other women as we all face the challenges and distresses that we are confronted with through the peri and menopausal transition. Bottom line – let’s keep talking about hair loss so that we can feel less alone during this kind of scary and totally crazy time of life. Big thanks to Sharon for coming on to the podcast and really sharing her story with us. I tell you each month that the next episode is going to be a good one. And it is! Please join me for my conversation with Firdose Kharas, the founder of Chocolate Moose Media as we talk about his video Perimenopause: Be Cool and Aware. Let’s keep doing this!! Let’s keep talking about peri and menopause and let’s take control of the narrative. Until next time, let’s take a pause – together. Show Notes: Canada's #1 Invisible Halo l Topper l Wigs – Mulberry Hair Extensions | #1 Rated 100% Human Remy Hair [https://mulberryhairextensions.com/] Sharon Mejia | LinkedIn [https://www.linkedin.com/in/sharon-mejia/] Can Hair Loss Be a Symptom of Menopause? [https://www.verywellhealth.com/menopause-hair-loss-5218350]

The Menopause Industrial Complex with Naomi Darom: Are women being heard or just targeted?

Show Notes: Thank you so much for joining us on the podcast today. I really appreciate you being part of our growing community. And thank you Naomi for such a truly interesting and informative conversation. It was packed with information and here the top 5 takeways I would love to share with you: 1) When I read her substack about the menopause industrial complex, I knew I needed to interview Naomi on the podcast. She describes the MIC as the array of products, services and ads that are targeted at middle aged women who are going through perimenopause, menopause and post menopause. 2) It’s a system thing, not just a woman thing. The system includes a severe lack of menopause training and education in our medical systems. This needs to change and it should not come down to women having to do their own research in order to tell their doctors (if they are lucky enough to actually have a provider). It’s a structural challenge. 3) Women are still impacted by the nasty symptoms of perimenopause and menopause, regardless of the lack of information and support from the medical field, so this creates the confluence between social media (and the algorithm) where women can share their symptoms and commiserate and the MIC which targets their products and services at these women. So yay, our power is being acknowledged as a consumer sector, but at the risk of being targeted in a very ruthless way. Naomi underscores the importance of research and skeptism when you are looking into the different supplements and finding a healthcare professional with menopause training and experience. 4) We can use the power of our consumer sector to change the system. There needs to be public education to counter all the misinformation, more education of medical providers, and better advice and guidance to women navigating the new world of perimenopause and menopause. 5) We need to learn how to embrace aging with grace and beauty, and in so doing, resist the targeting by the MIC. Think of celebrities like Jamie Lee Curtis, Paulina Porizkova, Helen Mirren, Gillian Anderson. Links: The Gender Nerd | Substack [https://naomidarom.substack.com/] Naomi Darom | LinkedIn [https://www.linkedin.com/in/naomi-darom-677b4a4/] Desiderata: Original Text [https://www.desiderata.com/desiderata.html] Jamie Lee Curtis Says Turning 60 Made Her Realize I 'Have No Time to Waste on Toxic People' [https://people.com/jamie-lee-curtis-says-turning-60-made-her-realize-i-have-no-time-to-waste-on-toxic-people-11921100] Helen Mirren Opens Up About Embracing Aging at 80 - Parade [https://parade.com/news/helen-mirren-opens-up-about-embracing-aging-at-80-its-a-beautiful-thing] Paulina Porizkova on Aging and Being ‘Terrified’ of Wrinkles [https://www.prevention.com/beauty/a63675469/paulina-porizkova-learned-how-to-accept-wrinkles/] Lesson of Worth - Gillian Anderson [https://youtu.be/XUy6kiLC3Aw?si=PQ091vCayTJFmCCu]

Menopause, midlife & mindful sex: A mindblowing conversation with Dr. Lori Brotto

Thank you so much for joining us on the podcast today. I hope you enjoyed the chat as much as I did. Thank you so much to Dr. Brotto for sharing her passion, her knowledge and her dedication and commitment to women’s health and equity with us. Wow!! Trust me, there are WAY more than 5 takeaways from today’s chat, but here are my top 5 takeways: Mindfulness – it’s a combination of training our attention, focusing said attention on one target in a very particular way. It’s doing that with kindness and without judgement. It’s a way of being in the present moment. Mindful sex – When we bring the concept of mindfulness and bring it to sexuality. I don’t know about you, but I can remember how I felt when I first heard that. I was intrigued and needed to read on! Sexual concerns can be really prevalent during the menopause transition – so basically perimenopause and menopause. With vaginal dryness, genitourinary syndrome of menopause, low desire, a huge amount of changes in body image and emotions – there is a direct bearing on sexual function. And guess what? The vasomotor symptoms and even cognitive symptoms get better over time, but the sexual symptoms continue to persist over time. This is super important – a lack of desire is common. You are not alone! Women can have pain during sex because of vaginal dryness because of the decline in estrogen – the vaginal tissue can be more prone to tearing. And that can be painful. And when something causes pain, it’s just not something we are inclined to want to do. Not really a takeway, but I wanted to share this – I really enjoyed the book. I found it interesting, easy to access, relatable and helpful. For me, it’s a must read and I am looking forward to getting that workbook! The bottom line – there is a serious lack of research into women’s health – and when Dr. Brotto said that 2025 was the first time that menopause was included in the curriculum for medical students, I was gob smacked. How is this even possible? The conversation was so rich and I very much appreciate Dr. Brotto for sharing her time with us. Links: Dr. Lori Brotto [https://www.loribrotto.com/] Instagram [https://www.instagram.com/drloribrotto/] Lori Brotto | LinkedIn [https://www.linkedin.com/in/lori-brotto-9974a236/]