Nourishing Through the Shift: Nutrition for Perimenopause & Menopause

How Estrogen Affects Your Brain, Bones, & Heart

Estrogen isn't just a reproductive hormone, and in this episode, Dr. Christina Kintop breaks down why that matters deeply for every woman moving through perimenopause and menopause. We often associate estrogen with fertility, cycles, or hot flashes. But what about bone density? Heart health? Cognitive function? Today we look at midlife not as a decline, but as a whole-body transition that deserves real, informed support. Chapter Markers: 00:00 – Welcome & Episode Overview 01:48 – The Big Picture: Why Women Are at Higher Risk 03:51 – Bone Health & Osteoporosis: The Estrogen Connection 08:29 – Diet, Nutrition & Bone Support 10:17 – Calcium, Vitamin D+K2 & Magnesium 16:03 – Exercise for Bone Density: Resistance Training & Heel Drops 19:45 – HRT & Bone Protection 21:37 – Cardiovascular Disease: The #1 Killer of Women 25:55 – Diet & Supplements for Heart Health 29:34 – Exercise & Blood Sugar Regulation 37:46 – Brain Health & Dementia: The Estrogen-Brain Link 39:42 – Dementia as "Type 3 Diabetes" 46:20 – Exercise, Nutrition & Supplements for Brain Protection 50:13 – Sleep, Stress & Cortisol  52:52 – The Power of Community & Connection 55:33 – Closing Thoughts & Recap 🌿 Stay Connected with The Healing Pause If today’s conversation resonated with you, I’d love for you to stay connected and continue the journey with us. Connect with me on Instagram: ✨ Follow along for daily reflections, education, and community conversations around perimenopause, menopause, and holistic women’s health.👉 Instagram: @kintopchiro https://www.instagram.com/kintopchiro/ [https://www.instagram.com/kintopchiro/]  Join Us In Person – The Women’s Symposium: A day created by women, for women—focused on health, healing, and empowerment through this season of life.👉 Learn more & upcoming dates: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  Explore Holistic Support & Resources: From nutrition and movement to mindset and hormone conversations, you’ll find tools to support your whole self.👉 Resources & offerings: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  ⭐ Help This Podcast Reach More WomenIf this episode supported you, informed you, or made you feel less alone, one of the most powerful ways you can help is by leaving a 5-star rating and review. It helps The Healing Pause reach more women who are searching for these conversations—and it truly means so much. And if you know a woman who needs this message, please share this episode with her. MB016XQSXAOEOG8

More Than a Kegel: Pelvic Floor Truths Every Woman Deserves to Hear

What if the back pain, the knee ache, or the discomfort during intimacy you've been quietly living with wasn't just "part of getting older" — but your body asking for something specific? I'm so honored to introduce my friend Dr. Annita Winkels, Doctor of Physical Therapy and founder of In Motion Therapy. With 20 years in practice and deep expertise in pelvic health, she helps women across all stages of life restore function, confidence, and connection to their bodies. I first met Annita when I was navigating my own menopausal symptoms. Here's the honest part: I'm a board-certified chiropractor and I still didn't put the pieces together in my own body. Right-sided back pain, trouble running, having to double-pee. It took sitting in my mom's OB appointment to finally have that moment of clarity. That vulnerability is exactly why I wanted to have this conversation with you. Key Takeaways: The pelvic floor is a whole-body ecosystem. Think less "squeeze and lift" and more trampoline — connected to your hips, glutes, spine, and nervous system. Dropping estrogen changes everything. As it declines, tissue loses elasticity and old injuries start showing up as real symptoms. Symptoms go way beyond leaking. Back pain, hip pain, knee pain, bladder issues, and pain with intimacy can all be pelvic floor related. Kegels are not the whole answer. Breath is. A tight pelvic floor needs to learn to release before it learns to squeeze. Small habits matter. Squatting while you brush your teeth, box breathing before you get up, enough fiber in your diet. That's where healing begins. It's never too late, and you don't need a referral. The only thing between you and answers is walking through the door. Chapter Markers 00:00 — Welcome to the Healing Pause: The Conversation We Were Never Taught to Have 02:00 — Meet Dr. Annita Winkels: 20 Years of Helping Women Move and Live Fully 03:14 — My Own Story: What I Didn't Know About My Body (Even as a Chiropractor) 06:09 — What's Actually Happening to the Pelvic Floor During Menopause 11:39 — Beyond the Leaking: The Surprising Symptoms Nobody Connects to Pelvic Health 19:44 — Why Kegels Aren't the Whole Answer (And What Actually Is) 33:10 — What to Expect at Your First Pelvic Floor Therapy Appointment 42:54 — What I Wish Every Woman Knew Before Symptoms Begin Your Turn This week's reflection: Where in your body have you been quietly accepting something as "just part of aging"—and what would it feel like to get curious about it instead? Take two minutes. Lie down, place one hand on your belly, and breathe slowly into it. Let your belly rise. Let it fall. That's where healing starts. Connect with Dr. Annita Winkels If this conversation lit something up in you—whether you recognized your own symptoms, felt seen for the first time, or simply want to know more—I want you to know that support is closer than you think. Dr. Annita Winkels and her team at In Motion Therapy are doing this work every single day. Whether you're navigating the shifts of perimenopause, recovering from childbirth, dealing with chronic pain that hasn't responded to anything else, or simply ready to be proactive about your pelvic health—this is the place. Remember: you don't need a referral. You can reach out directly. 🌐 Website: www.inmotiontherapy.com [https://www.inmotiontherapy.com/] Take the step. Your body has been asking. Now you know where to go. Join us at our upcoming Women's Symposium — details on Instagram. If this episode resonated, share it with a woman in your life who might need this conversation. It's one of the most powerful ways this work reaches more people. 🌿 Stay Connected with The Healing Pause If today’s conversation resonated with you, I’d love for you to stay connected and continue the journey with us. Explore Holistic Support & Resources: From nutrition and movement to mindset and hormone conversations, you’ll find tools to support your whole self.👉 Resources & offerings: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  MB01ACUSPBLTZLQ

The Truth About Hormone Therapy with Dr. Brianne Brandt Griffith

What if menopause isn’t the end of something—but the beginning of finally telling the truth? For far too long, women have been taught to suffer quietly, push through, and call it normal. This conversation is about breaking that silence and remembering that we are allowed to ask questions, seek support, and feel well in our bodies. In this episode, I sat down with my friend Dr. Brianne Brandt Griffith, an OB-GYN, Menopause Society member, and breast cancer survivor, for one of the most important conversations we’ve had on this show so far. Key Themes + Takeaways Menopause and perimenopause are still wildly under-discussed and under-treated, even though they affect every system in the body. Many women are told they are anxious, depressed, or “just aging,” when in reality they may be in perimenopause. The fear around hormone replacement therapy is often rooted in outdated or misunderstood information from the Women’s Health Initiative. Hormone therapy is not about vanity or “turning back the clock.” It can be one meaningful tool to support quality of life, bone health, cardiovascular health, and whole-body well-being. Perimenopause can begin in the late 30s and 40s—even while cycles are still regular. There is no one-size-fits-all answer. Some women will choose HRT, some won’t, and all women deserve informed options and compassionate care. This season of life is not a deficiency. It is a transition, and women deserve support, clarity, and community through it. Our Favorite Quotes “It’s not okay to feel crummy for the next 50 years of your life.” “I just don’t think I can dry brush my way out of this.” “Your body makes hormones. What’s unnatural about that?” “Menopause is not a failure. It’s not a deficiency. It’s not even an ending. It’s a beginning.” “You are in the driver’s seat.” Chapter Markers 00:00 Why this conversation matters now 03:42 Why so few providers are trained in menopause care 08:20 The Women’s Health Initiative and the fear it created 17:07 When perimenopause really begins 20:06 The many symptoms women don’t realize are connected 32:28 Can breast cancer survivors still support women through this conversation? 35:42 HRT vs. bioidentical hormones: what those words really mean 46:31 The risks of not treating menopause symptoms 57:39 What to do if your doctor won’t discuss hormones 59:18 What every woman should know before asking for help Your Turn This week’s reflection: Where in my life have I been told to just “push through” something that actually deserves care, curiosity, and support? And maybe even more gently: What would it look like to believe that feeling better is allowed? 🌿 Stay Connected with The Healing Pause If today’s conversation resonated with you, I’d love for you to stay connected and continue the journey with us. Connect with me on Instagram: ✨ Follow along for daily reflections, education, and community conversations around perimenopause, menopause, and holistic women’s health.👉 Instagram: @kintopchiro https://www.instagram.com/kintopchiro/ [https://www.instagram.com/kintopchiro/]  Join Us In Person – The Women’s Symposium: A day created by women, for women—focused on health, healing, and empowerment through this season of life.👉 Learn more & upcoming dates: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  Explore Holistic Support & Resources: From nutrition and movement to mindset and hormone conversations, you’ll find tools to support your whole self.👉 Resources & offerings: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  ⭐ Help This Podcast Reach More WomenIf this episode supported you, informed you, or made you feel less alone, one of the most powerful ways you can help is by leaving a 5-star rating and review. It helps The Healing Pause reach more women who are searching for these conversations—and it truly means so much. And if you know a woman who needs this message, please share this episode with her. MB01VOIBRE4MTTQ

Nourishing Through the Shift: Nutrition for Perimenopause & Menopause

As a chiropractor for 33 years and a nutritional counselor, I've watched countless women in their mid-40s and 50s walk through my door feeling like they're falling apart — body aches, brain fog, belly fat that appeared from nowhere, cholesterol numbers that won't cooperate. The puzzle pieces are all there. Sometimes we just need fresh eyes on how they fit together. That's what today is all about. Key Themes & Takeaways Perimenopause and menopause aren't just hormonal — they affect every system in the body, from metabolism and bones to brain health and digestion. Protein (aim for 30–40g per meal, ~100–120g daily) is the foundation. But eating protein isn't enough — we need our bodies to actually break it down. Fiber is your quiet hero. It helps clear excess estrogen, supports gut health, regulates blood sugar, and even helps with rising cholesterol. Creatine isn't just for athletes. It supports muscle mass AND brain health, and women are diagnosed with dementia at five times the rate of men. Whole-food supplements matter. Magnesium, B-complex, fish oil, and vitamin D are the core four — but only if the body can actually recognize and utilize them. Magnesium and calcium compete for the same receptor sites — take them separately. The wellness supplement industry is largely unregulated. Influencer brands are often just labels slapped on bulk products. Our Favorite Quotes "Nutrition in perimenopause and menopause is about stability and not restricting. We want to give it strength while not shrinking." "Your body isn't failing in midlife. It's just asking for some different support." "Nourishment is not punishment." "We know water boils at 212. Oftentimes many of us are sitting at 211. What is that one degree of difference we can make?" "Food first. Absolutely food first. But we aren't in that perfect world anymore — and that's why whole food supplementation is support, not shortcuts." Chapter Markers 00:00 — Why This Conversation Isn't About Dieting  03:08 — When Estrogen Drops, Everything Feels It  05:48 — The Truth About Protein (And Why Eating It Isn't Enough)  09:26 — Fiber — The Quiet Hero of Hormone Balance  12:21 — Creatine: The Brain-Protective Supplement Nobody Talks About  12:58 — My Morning Elixir Ritual  17:11 — The Supplement Deep Dive: Magnesium, Fish Oil, B-Complex & Vitamin D  35:06 — Why Whole-Food Supplements Change Everything  39:28 — Permission to Stop Spiraling — A Mindset Shift Your Turn — This Week's Reflection Before you do anything else, try this: keep a food journal for one week. No changes, no pressure. Just notice. Where's your protein? How much fiber are you actually eating? What time are you taking your supplements — and do you even know why? This week's journal prompt: "What is one small thing I could add — not remove — from my routine this week that would feel like an act of care toward my body?" 🌿 Stay Connected with The Healing Pause If today’s conversation resonated with you, I’d love for you to stay connected and continue the journey with us. Connect with me on Instagram: ✨ Follow along for daily reflections, education, and community conversations around perimenopause, menopause, and holistic women’s health.👉 Instagram: @kintopchiro https://www.instagram.com/kintopchiro/ [https://www.instagram.com/kintopchiro/]  Join Us In Person – The Women’s Symposium: A day created by women, for women—focused on health, healing, and empowerment through this season of life.👉 Learn more & upcoming dates: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  Explore Holistic Support & Resources: From nutrition and movement to mindset and hormone conversations, you’ll find tools to support your whole self.👉 Resources & offerings: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  ⭐ Help This Podcast Reach More WomenIf this episode supported you, informed you, or made you feel less alone, one of the most powerful ways you can help is by leaving a 5-star rating and review. And if you know a woman who needs this message, please share this episode with her.

This is What Happens When Women Gather and Talk About Health

What happens when women stop suffering in silence and start telling the truth? Today, I’m joined by three women I know and love deeply—Mary, Tina, and Sandy. These are not experts speaking from a stage or statistics pulled from a chart. These are real women navigating real menopausal transitions: shifting hormones, changing identities, evolving relationships, and that deep question so many of us ask in this season… who am I now? This conversation felt especially meaningful because the Women’s Health Symposium was born out of my own experience of going through menopause as a healthcare provider and still not realizing what was happening in my own body. I kept thinking: How did I not know this? And more importantly: How many other women are out there feeling confused, dismissed, or isolated because no one ever told them what menopause could actually look like? That question became the seed of the symposium. Key Themes + Takeaways Menopause is not the end of vitality. It is a transition that asks for support, curiosity, and adaptation. So many women are playing symptom whack-a-mole because they were never taught to look at hormones as part of the full picture. Healing is rarely one big fix. More often, it’s small changes over time that create real transformation. Community matters. Being in a room with other women who understand what you’re going through can be deeply validating and life-giving. We need to remove the stigma—not just for ourselves, but for the women and girls coming after us. Support from partners, practitioners, and local trusted resources can make all the difference. Grace is part of healing too. This path is not linear. Our Favorite Quotes “Healing doesn’t happen in isolation. It happens in connection.” “We don’t get through menopause. We’re in menopause from one year after our last period until the day we die.” “There is a path through to the other side.” “Knowledge is power.” “It’s not too late to start making health changes, and they don’t have to be huge to make a difference.” Chapter Markers 00:00 Why this conversation matters 01:46 Meet the women behind the stories 03:21 The symptoms no one told us were menopause 08:14 From isolation to validation 13:31 Why local resources and trusted support matter 15:23 Menopause is not the end of vitality 29:05 What it feels like to be in a room full of women who understand 32:04 How menopause impacts relationships and the people around us 39:03 Menopause, work, and the bigger cultural conversation 43:20 What we would say to a woman feeling lost right now 48:35 There is hope, and there is a path forward Your Turn This week’s reflection: Where in your life have you been trying to “just deal with it” instead of asking for support, information, or care? 🌿 Stay Connected with The Healing Pause If today’s conversation resonated with you, I’d love for you to stay connected and continue the journey with us. Connect with me on Instagram: ✨ Follow along for daily reflections, education, and community conversations around perimenopause, menopause, and holistic women’s health.👉 Instagram: @kintopchiro https://www.instagram.com/kintopchiro/ [https://www.instagram.com/kintopchiro/]  Join Us In Person – The Women’s Symposium: A day created by women, for women—focused on health, healing, and empowerment through this season of life.👉 Learn more & upcoming dates: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  Explore Holistic Support & Resources: From nutrition and movement to mindset and hormone conversations, you’ll find tools to support your whole self.👉 Resources & offerings: https://www.kintopchiropractic.com/ [https://www.kintopchiropractic.com/]  ⭐ Help This Podcast Reach More WomenIf this episode supported you, informed you, or made you feel less alone, one of the most powerful ways you can help is by leaving a 5-star rating and review. It helps The Healing Pause reach more women who are searching for these conversations—and it truly means so much. And if you know a woman who needs this message, please share this episode with her. MB01ZLC1QPAWHWC