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This year has marked a significant shift in how menopause is perceived and discussed, both globally and in our region. We've witnessed a great move towards openness and support.
In Australia we have seen a Senate inquiry into perimenopause and menopause, resulting in 25 recommendations aimed at better supporting women. In New Zealand, we’ve seen organisations like Gender at Work being instrumental in promoting menopause awareness and celebrating World Menopause Day on October 18, 2024, with resources designed to smash stigma and highlight support options.
Globally, high-profile women like Michelle Obama, Naomi Watts, Halle Berry & more, have been candid about their menopause journeys, further normalising the conversation and advocating for increased research and education on menopause.
In addition to this, we talk through some other key highlights including:
Menopause-inclusive workplace initiatives in New Zealand and beyond.Breakthrough research on hormone therapy and its impact on health.Lifestyle Implications and the role of active lifestyles in managing menopause symptoms.Personal wins, challenges, and reflections from our host, including the success of the embrace Program.The M Factor Movie. A couple of great books to explore to support your menopause transition & symptoms.As we wrap up the year, I encourage you to reflect on your wins and lessons learned. We tend to focus on what we didn’t achieve or what went wrong, but let’s focus on what you did do really well, what lessons you learned even if through challenging times and what has this led you to do differently?
What are you ready to leave behind in 2024, and what are your goals for 2025?
Join our community in the Menopause Conversations Facebook group. Here's to thriving in 2025 with even more progress in the Menopause transition space.
🎧 Listen now and celebrate the journey with us.
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Were you aware of Australia's Senate inquiry into Menopause over the past few months?
If not, you're not alone.
In today’s episode of Menopause Conversations, I’m joined by Sonya Lovell, an advocate for challenging societal stigmas and taboos, and for promoting better education and resources for all people as they transition through menopause.
Sonya’s journey began at 47 when she experienced induced menopause due to breast cancer treatment. Feeling overwhelmed, unsupported, and under-educated about menopause, Sonya struggled to understand what was happening to her rapidly changing health.
Experiencing anxiety, mild depression, and a host of other physical symptoms, Sonya set off on a mission to understand everything she could about peri-menopause and menopause.
This has led her to recently presenting at the Senate inquiry into Peri-Menopause and Menopause, and she’s here to discuss:
What a Senate inquiry is and why it was necessaryWhat unfolded during the inquiryWho participated, including people with lived experiences, health professionals, government bodies, University RepresentativesThe key recommendations and next stepsWe also explore how every one of us can contribute to ensuring these recommendations are implemented—whether by writing to local and federal representatives or initiating conversations at schools, workplaces, and in our personal lives.
Menopause impacts everyone: over 50% of the population will directly experience the transition, and 100% will feel its ripple effects. By starting conversations and advocating for change, we can make a significant difference for the generations to come.
This inspiring & encouraging episode highlights the power of advocacy, education, and conversation in creating real change.
I encourage you to learn more about Sonya Lovell and what you can do to advocate for change by taking a look at these resources:
Menopause After Cancer: Sonya Lovell’s Personal JourneyDear Menopause PodcastWant to take action? Download a template to write to your local member and join the movement for better peri-menopause and menopause support: Demand Action on Peri & Menopause! - WellFemme
Be a part of the change you want to see!
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Have you found yourself wondering why your body feels off-kilter during the menopause transition? It might be time to look deeper into your gut health.
Imagine your body as a symphony orchestra. Each hormone plays an essential role, but the one conducting the gig is your gut. There is more to your gut than just digestion, it's central to hormone balance.
In this episode of Menopause Conversations we explore how different hormones are influenced by your gut such as:
Serotonin - Your Feel Good MaestroMelatonin - Your Sleep RegulatorThyroid Hormones - Your Metabolic PacesettersOestrogen - Your Feminine EssenceWe'll also look at the signs your gut is giving you when it needs help and when it may be time to seek professional help.
If you think your gut is fine, sometimes the signs are more subtle than you expect so I'll share how you can bring your gut and hormones back into harmony.
To top it off, I share some tips to build a sustainable routine.
Consistency is key when it comes to your gut health and when you take care of your gut, every part of your body will follow suit.
If you found this episode helpful, share it with a friend and if you haven't already, subscribe to the Menopause Conversations Podcast so you never miss an episode.
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Menopause changes more than your hormones—it transforms your skin, also.
In this episode of Menopause Conversations, we highlight the surprising ways menopause impacts your skin and how you can take charge of your skin’s health with natural, effective strategies.
Many women will experience dryness, wrinkles, dullness, or sensitivity during perimenopause and beyond, but it’s not just because you're “getting older.” Hormonal shifts, particularly declining oestrogen levels, play a big role in hydration, elasticity, and collagen production.
Beyond hormones, factors like gut health, hydration, and stress management all influence how our skin looks and feels.
In this episode, we uncover:
What’s Behind the Changes? Explore how declining oestrogen impacts hydration, elasticity, and collagen production, leading to dryness, wrinkles, and thinning skin.Gut Health and Skin: Learn why your gut microbiome (especially the estrobolome) is key to clear, glowing skin and how to naturally support gut health with prebiotic foods and regular detoxification.Hydration Hacks: Discover how much water you really need (hint: it’s more than you think!) and how hydration impacts both your skin and digestion.Collagen’s Role: Find out why we lose up to 30% of our collagen in the first 5 years of menopause and which types of collagen (hint: marine collagen Types I and III) are best for supporting skin health naturally.Topical Solutions: Get tips on using hyaluronic acid, antioxidant serums, and facial oils like rosehip and argan oil to hydrate, protect, and nourish your skin.Face Yoga for Skin Health: We revisit Episode 170 with Vanamala from Face Yoga Australia to explore how simple exercises can tone facial muscles, boost circulation, and reduce wrinkles.Nutrition for Vibrant Skin: Understand the importance of omega-3s, brightly colored fruits and vegetables, and fiber-rich foods in promoting radiant skin from the inside out.Stress and Skin: Learn how chronic stress accelerates aging through cortisol’s effects on collagen and simple practices like breathwork and meditation to manage stress effectively.This episode is packed with natural, actionable tips to help you embrace your skin’s journey through menopause. With the right care, your skin can remain healthy, glowing, and vibrant at any age.
Take care of yourself and your skin and don’t forget to revisit Episode 170 on face yoga and subscribe so you never miss an episode!
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If you are noticing thinning hair or unexpected facial hair growth during menopause this episode is for you.
Today in the Menopause Conversations Podcast, we dive into the causes of hair loss during menopause, from hormonal imbalances to thyroid issues, stress, and nutrient deficiencies. I'll walk you through practical steps to manage hair loss and support regrowth, including tips on managing stress, checking androgen levels, and supplementing with essential nutrients like zinc.
Plus, I explain the hair growth cycle and why patience is key.
Tune in to take control of your hair health and find ways to support a full, vibrant look and if you haven't already, join the Menopause Conversations Facebook Group for more support, discussions and encouragement on all things Menopause!
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Have you noticed strange, new allergy symptoms creeping in during perimenopause?
Whether it’s recurring headaches, itchy skin, sinus congestion, brain fog, heightened anxiety or even eczema, these symptoms could be a result of fluctuating hormones that spike your body’s histamine levels.
In this episode of Menopause Conversations, we dive into the surprising reason behind why allergies often worsen in menopause and, more importantly, how you can find natural relief.
I uncover how estrogen and histamine interact in the body, often creating an “allergy storm” as estrogen fluctuates during perimenopause. From sinus issues to hives and everything in between, many symptoms are a result of the interplay between histamine and hormonal shifts.
What We’ll Explore:
The Role of Hormones in Allergy Flare-ups – Understand why perimenopause triggers histamine intolerance and mast cell activation, making you more sensitive to allergens than before.Natural Dietary Adjustments – Discover foods to avoid (like aged cheese, wine, and certain fermented foods) and which nutrient-dense options can help stabilise histamine levels and calm your symptoms. Gut Health and Histamine – The gut plays a critical role in processing histamine. We’ll cover how probiotics, prebiotic foods, and digestive support can help your body manage histamine more efficiently. Holistic Solutions and Supplements – Learn about natural antihistamines like quercetin and stinging nettle, liver-supporting supplements, and bioidentical progesterone options to help balance your hormones and reduce histamine buildup.Lifestyle Tips for Allergy Relief – From hydration and moderate exercise to stress management practices, we cover easy lifestyle tips to help you reduce your histamine load and take back control of your wellness.Tune in to discover empowering, natural solutions for managing histamine intolerance.
With the right combination of diet, lifestyle adjustments, and supportive supplements, you’ll feel equipped to calm those allergy symptoms without relying on harsh medications.
Let's dive in!
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If migraines are showing up in your life for the first time, seem to be increasing or have become debilitating, put the Panadol aside and take a listen to this episode of Menopause Conversations.
We explore why migraines become more severe during perimenopause, the cause and what you can do to help alleviate them.
As you may have suspected, HORMONES are the key contributors as we ride the rollercoaster of fluctuating hormones during the menopause transition, and I will walk you through what exactly is happening with your hormones and look at some natural strategies you can use to manage and reduce migraine frequency and severity.
I cover:
Supplements, like MagnesiumFoods to avoid & overall dietary changesHow to manage exerciseSleepMind-body practicesEssential oilsAnd much moreThere is a lot within your control once you understand what is going on in your body and what you can be doing to help reduce debilitating migraines.
Remember, you don’t have to do it alone!
Join our Menopause Conversations Facebook Group community to learn more about what is happening to your body, your hormones and life in general and as promised, if sleep is one of the key areas you need to change, here is a link for your download on SLEEP.
If you found this episode helpful, please share it with someone who could benefit, and don’t forget to subscribe so you never miss an episode.
Until next time, take care of yourself and be kind to your body!
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Join us as we take a trip down memory lane and my conversation with Angela Raspass.
Angela is a coach and mentor who specialises in helping women create "next chapter" businesses. Whether it’s the second, third, or even fourth chapter of life, Angela guides women as they explore new ventures.
Together, we discuss the importance of face-to-face connections and the longing many women feel for something different, especially as their children become more independent.
Angela highlights the power of following your heart and overcoming the common challenge of self-doubt. Her advice? Act with confidence, and the feeling of confidence will follow.
There’s so much wisdom in this episode, and I’m excited for you to hear it.
Learn more about Angela here. Follow her on Facebook and/or Instagram.
Enjoy the conversation!
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In this inspiring episode of Menopause Conversations I sat down with Carren Smith, a recognised Australian number 1 International Speaker, who's talks often focus on overcoming adversity, personal transformation and finding purpose.
As a survivor of the Bali bombings, Carren faced immense tragedy, losing her two best friends in the attack and endured years of depression. She draws on her own experience of trauma and recovery to inspire audiences worldwide making her a prominent figure in resilience, self-discovery and spiritual growth. What happened in Bali transformed Carren's life and led her to discover the power of universal connection.
Carren shares her journey from a high-achieving, Type-A businesswoman to someone who now lives with "effortless ease."
Together, we dive into meaningful topics such as letting go, acceptance, ego versus essence, and discovering your true self, especially in midlife when so many women begin to question their purpose and identity.
This episode offers deep insight into:
The difference between letting go and acceptance.How ego and essence impact how we show up in the world.The importance of self-discovery and embracing ease during midlife transitions.I hope Carren's personal story of resilience and transformation will leave you feeling inspired and empowered.
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Is Fear keeping you small, creating self-doubt and affecting your ability to make decisions in your life and live the life you want?
In this week's Menopause Conversations episode I revisit a conversation I had with Tegan Marshall, author of several books, including Facing Fears and Courage to be Brave.
Tegan’s passion is to make a difference in someone else’ life, making their journey a little easier by providing inspirational role models she never had and help to ignite courage in others so they can live a truly magnificent life of freedom. In whatever form freedom means to them.
Tegan and I talk about some of my fears and how I can overcome them and while this was a bit of a personal coaching session for me, the information that Tegan shares is valuable for everyone.
She helps us understand and gives us tools to identify fear:
What we are really afraid of. What is in our control.Tips to help anyone that may notice a continual fear that keeps coming up, to manage this - including, breaking your fears down into sizeable chunks. The confidence & excitement that comes from starting to tackle your fears.I hope that you enjoy this conversation and take away something that may help and excite you.
Learn more about Tegan's story, her work and available resources, books and courses at https://www.teganmarshall.com.
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In this week's episode of Menopause Conversations, I sit down with Lynda Dyer, an accomplished coach, speaker, and author of 11 best-selling books, as well as an NLP Master Trainer, to explore the mindset around aging. We live in a society that often glorifies youth, leaving many older women feeling invisible or unworthy. But is it solely society’s influence, or do our personal and family beliefs about aging play a role too?
Lynda, the author of Age is an Attitude, shares insights on how we can reshape our experience of growing older by changing our perspective on aging. She also dives into fascinating research by Dr. Mario Martinez, a clinical neuropsychologist, who examines how cultural beliefs impact our health and longevity.
Lynda's key takeaway? Let go of anything that no longer serves you as you embrace the journey of aging. For Lynda, 70 is the new 50.
To learn more about Lynda’s work or explore her books, visit https://lynda-dyer.com
Share your biggest takeaway from this conversation on Instagram or Facebook and feel free to tag me @angelacounsel. I’d love to hear how you're planning to shift your mindset around aging!
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In this episode of the Menopause Conversations Podcast, I chat with Tantra Intimacy Coach Taryn Harvey about important and often shied away from topics surrounding intimacy, especially post children.
Taryn shares her unique journey from pharmaceutical rep to being a Tantra Coach who teaches men and women how to re-connect to their sensuality.
We covered a range of topics including:
The difference between sex and intimacy.The role of self-love in relationships.Reclaiming your sexuality and sensuality.The shame of talking about intimacy and sex.The definition of Tantra and the misconceptions about it. Healing our wounds as women.Reconnecting with pleasure, especially after having children.Empowering yourself again as a woman.Taryn also offers three simple tips for re-connecting to our sensual energy.
To learn more about the work that Taryn does, visit her website tantricmedicinewoman.com or follow her on Facebook and Instagram.
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This week's podcast topic is such an important one as we focus on Menopause in the Workplace.
For many years the topic of menopause was not discussed in public and certainly was not spoken about in the workplace. In fact, a study showed that when asked, women felt a sense of secrecy, isolation, being too scared to speak up because of the stigma around the topic and being discriminated against.
One in four women consider leaving their job when in menopause, yet, more and more menopausal women are in the workplace, so it is so important that we start talking about what is happening to them and find ways to assist them to fulfil their job roles.
Women report that their greatest concern at work is their brain fog and inability to retain information, this leaves them fearing that they will lose their jobs and impacts their confidence. This is where my guest Thea O'Connor comes in.
Thea's program 'menopause at work' focusses on helping organisation's become menopause-friendly through awareness, education and small workplace support. As a result, this can increase the engagement & retention of some of the work forces more experienced people. After all, it is a natural and temporary stage of life.
It is up to all of us to start having more open conversations about menopause and to stop treating it as a joke or as a medical condition. I loved this conversation and I hope that you do as well, please let us know what you thought by leaving a review.
Visit the https://www.thea.com.au/menopause-at-work/ website for more information and learn about the amazing work Thea is doing.
Let’s talk about the essence of what makes us female.
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On this week's episode of Menopause Conversations we revisit a previous episode (previously the Wise Women Conversations Podcast), and look at what happens to relationships as you move through your menopause years.
For some women it is a time of new beginnings, for others it is a time of endings, and some may find relationships challenging so in this episode I chat with Couples Counsellor Iman Iskander to talk through all of this.
Iman shares the different stages a relationship goes through and what happens if we happen to get stuck at a particular stage of relationship development. We also talk about women who “stay for the kids” and what happens once their kids are older and no longer dependent on them.
Relationships with one person for a lifetime can be hard, but are we really supposed to be with the same person for our entire adult life? This is the question that I ask Iman and she shares different research studies that show whether this is a good thing or not. This leads to a conversation about different cultures and how they see relationships and the role of women.
This was a great conversation and I am grateful to Iman for sharing her expertise in this episode, it certainly got me thinking about my relationship. Will I be looking to move to the country and setup a community of only women? Only time will tell, but I do already have the farm in the country!!!
If you would like to learn more about the work that Iman does you can visit her website or follow her on Facebook @Culture of Care - AU
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In this episode we delve into an essential conversation for women navigating the peri-menopause and menopause transition and joining us for this conversation is Denise McKenzie.
Denise is an ex-nurse and highly experienced Personalised Health Coach, Personal Trainer, Nutrition, Mindset, and Trauma-Informed Coach with over 25 years of expertise in the health and fitness industry.
She is passionate about helping women connect authentically with their bodies as they move through this transformative stage of life.
As we age, our bodies change, and so do our needs, particularly in maintaining muscle mass and bone health.
Just as our experiences with puberty & periods were unique, so is our experience of menopause. Denise will guide us through understanding how to protect our muscle mass, the critical role movement plays in preventing osteoporosis, and how building strength is about more than just eating protein.
We'll also explore how to find enjoyable activities, the importance of recovery, and how movement isn’t just about hitting the gym—it’s about staying functional, mobile, and balanced in everyday life. Denise is a firm believer that movement is youth, and today she’ll show us how staying active can help with longevity, brain function, and overall vitality.
Whether you're already experiencing menopause symptoms or simply preparing for the journey ahead, this episode offers practical advice and offers a way forward, so tune in as Denise shares how you can embrace this stage of life and thrive.
If you're keen to learn more, our upcoming free Secret to Thriving in Menopause without HRT Workshop will share more about how you can harness the power of your genes to thrive in menopause, what it requires in movement, food & lifestyle choices.
Join us and register at here. Starts Monday 9th September.
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When we see any kind of health professional, we want to receive a personalised approach to our health rather than a standard, general response to concerns. Our health during the menopause transition is no different.
In this podcast episode I’ll walk you through Personalised Health, a truly groundbreaking approach to your health, particularly important during this transition.
Personalised Health isn’t just another trend; it’s a tailored approach that considers your genes, environment, and lifestyle. It’s about understanding what’s best for your body, based on your unique makeup and circumstances.
From the foods you eat to the workouts you do, and even the climate you live in—these factors all influence how you experience menopause. That’s why no two women go through menopause the same way, and why some solutions work wonders for some but not for others.
Here’s what makes personalised health so special:
It’s Precise: Tailored to you and your body.It’s Predictive: Your genes can reveal potential health risks.It’s Preventative: Knowing your risks allows you to take proactive steps.It’s Participatory: You’re in control of your health journey.The current one-size-fits-all health model isn’t working.
With more chronic diseases, obesity, and mental health concerns than ever before, something needs to change. That’s where personalised health comes in, allowing you to take control and live your best life.
So, how does it work?
You’re born with a unique set of genes, which can influence your health. But your genes don’t dictate your destiny; your lifestyle and environment also play crucial roles.
Your physical traits, like body shape and waist-to-hip ratios, can be indicators of metabolic health. Visible signs, such as cracked lips, might signal a vitamin deficiency. Even the length of your ring finger can offer insights into hormone levels, which affect your menopause experience.
By understanding your phenotype—the expression of your genes—you can reverse-engineer your lifestyle to suit your genetic blueprint.
Curious about your genetic type? Your body shape, how you store fat, and your
weather preferences offer clues.
If you want to learn more, join me for the “Secret to Thriving in Menopause Without HRT” workshop. We’ll explore genetic health types and how you can use this knowledge to thrive during menopause.
To register, visit https:/bit.ly/thrivingmenopause
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On this weeks special episode of the Menopause Conversations Podcast, I am joined by guest Vanamala Mayr-Reisch, a recent recipient of a Women Changing the World Award.
With an extensive knowledge of the body, mind and spirit acquired over 35 years of working with people, Vanamala's focus is empowering women and instilling a positive body image for mental and physical wellbeing. Especially as women age and start to see themselves differently.
In 2019, she set the goal to reach as many women as possible with face yoga and help women stop using antidepressants, mutilating cosmetic surgery, and invasive injections.
This is a wonderful conversation about:
Celebrating women. Putting yourself back on top of your to do list. If you are thinking about botox, fillers or surgery, consider Face Yoga first as a less toxic approach. Having Fun & the positive impact of a simple smile. How to release tension in your face, neck & shoulders, afterall, stress is anchored in your facial muscles.How to start seeing yourself differently & rediscover your inner beauty as you age.Face Yoga is so much more than lifting the droopy eyelids or getting rid of a double chin, it's about loving YOU, getting your confidence back, releasing tension, having LOTS of fun and being part of a great supportive place for women.
Vanamala runs lots of courses and workshops online, or in person from group activities to personal coaching and I encourage you to give it a try.
Take a look at her website, find her on Facebook, Instagram or LinkedIn to learn more.
https://faceyogaaustralia.com/
https://www.facebook.com/FaceYogaAustralia
https://www.instagram.com/face_yoga_australia/
https://www.linkedin.com/in/vanamala-mayr-reisch-b8072a254
This could be the wonderful 'lift' you are looking for.
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Understanding your body's needs can make all the difference as you transition through Menopause and this week’s episode covers two vital nutrients - Antioxidants and Essential Fatty Acids.
Discover:
What antioxidants and essential fatty acids are, and why they’re crucial for your health.Why women in menopause need more of these nutrients. The best foods to include in your diet and if supplements are necessary.Learn how these powerful nutrients can help you manage menopause symptoms, support hormone balance, support cardiovascular health and protect against chronic & age-related diseases.
Tune in now for insights and practical tips to help you thrive!
For more information, grab a copy of my free Essential Nutrients to Thriving in Menopause Ebook.
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In this episode, we dive into the often-overlooked mineral, zinc, and its significant role in supporting women through menopause. Zinc is essential for numerous bodily functions, but its impact on hormone regulation, bone health, and mood stabilisation makes it particularly crucial during menopause.
We explore how zinc helps balance estrogen and progesterone levels, supports bone density to prevent osteoporosis, and aids in maintaining mental clarity and emotional well-being. You'll also learn about the best dietary sources of zinc, how to recognise signs of deficiency, and when to consider supplements to meet your needs.
Whether you're currently experiencing menopause or preparing for it, this episode is packed with valuable insights to help you navigate this transition with the support of zinc. Tune in to discover how this mighty mineral can make a big difference in your health and wellness journey.
For more on crucial nutrients to help during the menopause transition, grab a copy of my free Nutrient Ebook.
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From childhood we hear about the importance of calcium to support growth & development and as adults that it’s vital for maintaining health & preventing age-related conditions, but why is it particularly important for women as they move through the menopause transition?
Most of us know that it's essential for building and maintaining strong bones and teeth, but it does much more than that. On a cellular level, calcium is involved in various activities that keep our bodies running smoothly & in this weeks episode of Menopause Conversations we explore the essential functions that calcium plays such as healing wounds, muscle function, nervous system & more.
We'll guide you through the best dietary sources of calcium beyond just dairy, discover the serious health risks associated with calcium deficiency, and learn to recognise the signs of a deficiency and understanding when it might be time to consult a healthcare professional for advice and testing.
We also look at the value of calcium supplements, who might need them, and the different types available to ensure you make informed decisions about your health.
This episode is packed with practical advice and insights to help you navigate your calcium needs during the menopause transition.
Don't miss this essential episode and greater learning on how to support your health through menopause.
For more information, grab a copy of my Free Nutrient ebook below.
https://embracemenopause.com.au/meno-nutrients
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