Episódios
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Midlife and the menopause transition can leave us breathless, with stress, rising anxiety, and for some an accelerated decline in lung function. The good news is help is right under your nose–your breath. Many of us think of breathing as something that just happens–so we really don’t think about it at all. But as this week’s guest, human performance specialist Erin Carson explains, deliberately thinking about and using our breath gives us the power to calm our nervous system, decompress our joints, and improve our lung function, performance, and health, which is especially beneficial during the menopause transition and beyond.
Erin Carson, CSCS, is the head coach for ECFIT where she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Erin’s programs are anchored in science-based fundamentals of mobility, strength training, and breathwork. Her commitment to the most advanced training strategies offered by performance specialists around the world ensures that she’s at the cutting-edge of high performance sport support. Her clients include world champions and Olympians as well as everyday athletes seeking excellence. You can learn more about her and her work at www.ecfitstrength.com
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November is National Diabetes Awareness Month, and many peri- and postmenopausal women have questions. Like why is my fasting blood glucose and/or AIC going up? What role do hormones, diet, exercise, and lifestyle play? What does it mean (and not mean) for my current and future health? So, this week we sat down with midlife health and nutrition specialist Val Schonberg to explore “prediabetes” (which, spoiler alert, is not recognized as a diagnostic category by the World Health Organization) and how we should think about it as active midlife women.
Val Schonberg RDN, CSSD, is a Registered and Licensed Dietitian with a master’s degree in nutrition science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with The Menopause Society, and a Fellow of the Academy of Nutrition and Dietetics. Val owns a private practice in Atlanta, Georgia where she specializes in midlife health and menopause, recreational and professional sports nutrition, all types of eating disorders and helping individuals break free from dieting and disordered eating. She is the consulting dietitian for Emory Sports Medicine, Orthopedics, Atlanta Ballet, and the Atlanta Dream Women’s NBA team. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they are at peace in their relationship with food and their body. You can learn more about her at valschonberg.com.
Resources
The Problem with the PRE in Prediabetes for Women in Midlife and Beyond
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Primary ovarian insufficiency (POI) sends about 4% of women into premature menopause before the age of 40. Yet, the condition is little understood and for those experiencing it, incredibly isolating. This week we talk about the struggles women with premature menopause face with athlete and entrepreneur Christy Napolitano Wernau, who experienced premature menopause at age 38. We also talk with her doctor, national expert and leader in menopause, Jewel Kling, MD, MPH, about the unique care women with premature menopause require, especially when it comes to menopausal hormone therapy.
Christy Napolitano Wernau is an accomplished entrepreneur and advocate for women’s health. With 27 years of experience at McDonald’s, she became a franchise owner, managing multiple restaurants and teams. She serves as a board member for Ronald McDonald House Charities (RMHC), contributing to impactful community work. Diagnosed with premature ovarian failure and experiencing menopause at 38, she is passionate about raising awareness and building a supportive community for women navigating non-traditional menopause. A dedicated wife, fitness enthusiast, and mother, she balances her personal and professional life with a love for travel and wellness. Currently, she’s pursuing a degree in Organizational Leadership with a minor in sociology, and she’s an advocate for self-growth and resilience.
Jewel Kling, MD, MPH, is a Professor of Medicine, Chair of the Division of Women’s Health Internal Medicine, Assistant Director of the Mayo Clinic Women’s Health Center and Dean of the Mayo Clinic Alix School of Medicine AZ campus at the Mayo Clinic in Scottsdale, Arizona. Her clinical and research interests are in menopause, sexual health, LGBT care, education, as well as efforts to expand the discipline of Sex and Gender specific medicine. Dr. Kling is recognized as an institutional and national expert and leader in menopause. She is a Menopause Society Certified Practitioner, a fellow and board member of the International Society for the Study of Women’s Sexual Health (ISSWSH), and board member of the American Medical Women’s Association Sex and Gender Health Collaborative. She is also part of the transgender and intersex specialty clinic committee at Mayo Clinic Arizona and has been a past co-chair of the LGBTI Mayo Employee Resource Group.
Resources
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We’re celebrating four years and 200 episodes together at Hit Play Not Pause! It’s like we’re finishing up peri/menopause high school and now we’re off to college. Actually, it is a lot like that when you consider how much our knowledge about this pivotal life transition has grown and keeps expanding. So, this week host Selene Yeager sits down with Hit Play Not Pause producer Carrie Barrett to talk about what we’ve learned, our hopes for the future, and a whole lot more. Here’s to four more years!
Carrie Barrett is the producer of multiple Feisty podcasts as well as a self-proclaimed, reluctant triathlete. Today, she splits time between Bend, Oregon and Austin, Texas where she’s a coach, writer, producer, and podcast host of I Could Never Do That.
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We don’t have to tell you that menopause can be a real sleep wrecker. Recent research finds that half of women aged 45 to 64 say they experience sleep disruption due to menopause. One of the biggest culprits is hormonally-driven symptoms like night sweats, so hormone therapy can help. But it’s not a guarantee to a good night’s sleep, as this week’s guest, holistic sleep coach Morgan Adams can attest. Morgan went from relying on prescription sleeping pills for nearly a decade to doing the work to remedy her own sleep issues and then becoming a certified sleep coach to help others. This week we discuss her approach, including dialing in your circadian rhythms, creating a healthy amount of sleep pressure during the day, rethinking your bedtime routines, and how to not stress about sleep.
Morgan Adams is a holistic sleep coach who empowers women to conquer their battle with sleepless nights without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days. Morgan is also a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life. You can learn more about her and her work at www.morganadamswellness.com.
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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Join Level Up:https://www.feistymenopause.com/monthly-membership-1
Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian
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The messages we see and hear about hormone therapy are often head spinning, as headlines seemingly say one thing and guidelines say another. Medical experts themselves spend days arguing on Instagram. And women are left wondering how to make the best decisions for their health and well being. We feel it, too. So this week, host Selene Yeager opens up about her own journey through menopause and hormone therapy and has a sit down, candid conversation with the podcast’s resident hormone specialist Dr. Carla DiGirolamo to get to the root of the confusion and discuss what women should consider as they’re sorting through all the information coming their way.
Carla DiGirolamo, MD, PhD, is a Double Board Certified Reproductive Endocrinologist and Obstetrician/Gynecologist specializing in infertility and menopausal medicine. She is also a Crossfit Level 1 trainer, Certified Nutrition Coach, and member of CrossFit Health. She is a MedFit Care provider and provides weekly workouts and medical updates at her Substack Athletic Aging. She is an Endocrine Consultant for Wild Health. Most recently, she has launched her own private practice specializing in helping active and high-performing women reach their performance potential from puberty through menopause. You can find her at www.drcarlad.com/
Resources
World Menopause Day 2024
The Menopause Society Statement on Misinformation Surrounding Hormone Therapy
The Feisty Menopause Performance Retreat
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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Join Level Up:https://www.feistymenopause.com/monthly-membership-1
Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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Female athletes of our generation have been told a lot of bullsh*t stories about what we’re supposed to look like; how much we’re supposed to weigh; what we’re supposed to eat (or more often not eat), and what we should or shouldn’t do in sports and training and life. We’ve lived through diet culture, sport diet culture, menopause diet culture. It is really hard to unlearn all those messages, but we owe it to ourselves to try. To liberate ourselves from the old bullsh*t that wasn’t even ours to begin with and rewrite our story in a way that is authentic and true. To help, we sat down with sport psychologist Dr. Erin Ayala, who shares how she helps women find self compassion and radical self acceptance for success and growth in midlife and beyond.
Erin Ayala, PhD, LP, CMPC is a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) offering virtual mental health therapy for athletes aged 14 and above. She provides one-on-one performance coaching, CMPC mentorship, clinical supervision, and group workshops for teams and sport organizations. She supports athletes in injury recovery, managing performance anxiety, depression, pre-competition stress, confidence, and self-criticism. Located in Minnesota, she is licensed to work with athletes in 40 states. You can learn more about Dr. Ayala and her work at www.skadisportpsychology.com
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For literally decades, active women like Natalie Perkins have suffered through night sweats, mood swings, low mojo, injuries, and disruptive symptoms because everyone was scared off hormone therapy by outdated information. Unfortunately, though the tide is turning, it’s been a slow process and millions of women are still suffering for no good reason. That’s why Natalie became a midlife women’s health advocate and founded PAUZ, a company devoted to empowering and educating women through and beyond perimenopause. We dive into her own perimenopause journey, the soul searching she finds herself doing as a struggling endurance athlete, and how she believes it’s time that we all step into our power and become the women we want and deserve to be.
Dr. Natalie Perkins is the founder of PAUZ Health, a women's menopause health and wellness digital platform. With her PhD in health behavior change science and decades of professional experience in healthcare including as the Vice President of the largest global telemedicine company, she is passionate about transforming women's health. PAUZ is founded on a mission of every woman stepping into who they want to be, including getting access to treatments and support for lifestyle enhancements that will let each woman grab life by the ovaries. You can learn more about her and her work at PAUZ Health.
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
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Frozen with fear. That’s how many active women can find themselves on mountain bike trails, ski slopes, and wherever they recreate as our hormones fluctuate and decline in the menopause transition. That’s something high altitude mountaineer Jeannette McGill knows all too well as she summits some of the tallest mountains in the world and sets her sights on Everest. She’s also come to learn that fear can be trained like a muscle, and instead of giving into it–and giving up on her lofty goals–she works on her fear muscle to regain her nerve. This week we talk all about her history in the mountains, how she’s training to continue reaching high summits into her 50s, and how she coaches the midlife women she guides to do the same.
Jeannette is the first South African woman to summit Manaslu and the first-ever South African to climb Dhaulagiri - two of the 14 8,000-meter (26,000 feet) mountains in the world. She is passionate about supporting others to achieve their outdoor goals through her mountain mentoring and leads bespoke adventures in the Australian Alps and Nepal. Her portfolio career also includes industrial technology management, and she has a PhD from the Colorado School of Mines. You can learn more about her and her work as a mentor and guide at www.mcgillsmountains.com/
Resources
Learn more about the 3 Passes Trek with AWExpeditions
Hit Play Not Pause Menopause Lessons from the Mountains with Jeannette McGill
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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Join Level Up:https://www.feistymenopause.com/monthly-membership-1
Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
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Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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Menopause is a confusing, sometimes isolating time. We have more information than ever, but can still feel in the dark about exactly what’s going on and what we should or maybe shouldn’t be doing about it. To help, Feisty Menopause and Hit Play Not Pause host Selene Yeager have created an 8 week course called Navigate Menopause that guides women through menopause physiology, hormonal and other therapies, and the exercise, nutrition, and lifestyle strategies that can help smooth the transition, as well as help them create a plan of action for this time of life. Hundreds of women have taken the course since we launched earlier this year, and they’ve shared some moving stories worth sharing. So this week we do just that: We sit down with four women from our latest cohorts to hear about the obstacles they’ve encountered in their menopause transition and discuss the blueprint they’ve created for their future.
Abby Huggins Mowinski, 49, is a veterinarian, professor, and mother of two teenage sons. She’s an avid triathlete and trail runner, and loves all outdoor activities. She volunteers with Swim Across America, Scouts, as a high school assistant cross country coach.
DeAnn Barlow, 53, is an E-Commerce Merchandising Specialist who took up gravel cycling at age 47 and has been hooked ever since. She documents her menopause journey on her substack: www.aventyr.cc
Iris McCormack, 53, is a competitive golfer, who also runs, strength trains, hikes, and walks her dogs daily. She is also a knitter, bread baker, and active mom to an athletic teenage daughter and son.
Heather Benning, 51, is a lifelong athlete who after nearly two decades of coaching collegiate soccer and teaching, transitioned into the role of commissioner for a DIII athletic conference. She is currently an avid road and trail runner and enjoys CrossFit and gravel cycling.
You can sign up for Navigate Menopause at feistymenopause.com/navigate-menopause
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
Follow Us on Instagram:
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Join Level Up:https://www.feistymenopause.com/monthly-membership-1
Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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Of all the things women worry about when it comes to hormone therapy, breast cancer, for many, tops the list. Our current understanding of breast cancer risk–even among at-risk women–has changed dramatically in recent years and continues to evolve. To fully understand hormone therapy and breast cancer risk, we need to understand that hormone therapy is not all the same, nor is breast cancer. There are many forms and formulations of hormone therapy and there are many variations of the disease we call breast cancer. This week we break it all down with the Director of the Gynecology Center for Cancer Survivors and At-Risk Women at UCSF, Dr. Mindy Goldman, who wants all women to know, no matter their situation, they do not have to suffer with menopausal symptoms.
Mindy Goldman, MD, is Chief Clinical Officer & Clinical Professor Emeritus at UCSF. For almost three decades, Dr. Goldman has been a Clinical Professor in the Department of OB/GYN at UCSF, where she is also the Director of the Gynecology Center for Cancer Survivors and At-Risk Women. In addition to her role as Midi’s Chief Clinical Officer, she is a nationally recognized expert in the management of women’s health issues, including menopause, for women with cancer or at high risk. She has helped author guidelines in these areas for the American College of Obstetrics and Gynecology (ACOG). She is on the survivorship panel for the National Comprehensive Cancer Network (NCCN) where she is the Chair of the menopause panel and the Co-Chair of the sexual functioning panel, which provide guidelines in these topic areas for practicing oncologists. Throughout her career, Dr. Goldman has received numerous recognitions, including: San Francisco Magazine: Top Doctors (2015-2022), America's Top Doctors for Cancer (7th-10th Edition) and Exceptional Women In Medicine (2019-2021). You can learn more about her and her work at Dr. Mindy Goldman.
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
Follow Us on Instagram:
Feisty Menopause: @feistymenopause
Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099
Join Level Up:https://www.feistymenopause.com/monthly-membership-1
Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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Many of us going through menopause at the moment were the latchkey kids of Generation X, who came of age without a whole lot of supervision and (though it certainly wasn’t all bad!), more than our share of angst, body image issues, eating disorders, and cultural BS about how women were supposed to look and behave. It wasn’t always easy, but it also taught us how to fend for ourselves, be resilient, and forge our own way–qualities that are very helpful as we navigate the menopause transition and beyond. This week’s guest, Jody Trostler, owner of Just Train, has been through all of it and is committed to helping women get fit and strong, find their power, advocate for themselves, and be the best version of themselves right now. She also walks her talk, competing in her first CrossFit event at age 48, and is still hitting PRs in the weight room at 55.
Jody Trostler, owner of Just Train Personal Training, is a Certified Personal Trainer and Group Fitness Instructor, Certified Online Coach and Master Health Coach and has completed Stacy Sims Menopause For Athletes course. Her practice features a 16-week Online Group program called Ignite the Fire! for women entering their perimenopause years and beyond. Her current personal fitness passion is Obstacle Course Racing and trail running with friends and her dog Charlie. You can learn more about her and her work at justtrain.net.
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
Follow Us on Instagram:
Feisty Menopause: @feistymenopause
Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099
Join Level Up:https://www.feistymenopause.com/monthly-membership-1
Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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Many of us grew up with implicit–and sometimes explicit–messages to be small, both in our physical selves and in our power. Now, as we hit midlife, we’re increasingly rejecting those BS limitations and seeing just how powerful we can be. That’s exactly what two-time Olympian Gabrielle Rose did in her mid-40s when she set her sights on the 2024 Olympic Trials, were she achieved personal bests in both the 100- (1:08.32) and 200-meter breaststroke (2:30.13), advancing to the semifinals as the oldest competitor on deck at age 46, exactly 20 years after her last Olympic Trials in 2004. We talk all about her history in the sport and how her training has evolved over the decades, as well as what led to her comeback and how it has completely lit a fire for her future.
Gabrielle Rose competed in the 1996 games for Brazil. In 2000, at the age of 22, she swam for Team USA at the Games in Sydney. She pursued her Olympic dreams through 2004, but unfortunately was struck by mononucleosis and missed a spot on the US team, leaving her swimming dreams on the table, until 20 years later. Rose is a mom of a 9-year-old daughter and coaches swimmers in California where she resides. She is the executive director of The Rose Foundation, which invests in athletic facilities and educational opportunities in her hometown of Memphis, Tennessee, particularly aimed at benefiting at-risk populations in the city.
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Menopause can be challenging. Menopause for women who have been through trauma can be exponentially harder. Few know this better than political refugee and abuse survivor, Mirella Russell, one of the “House Wives” of Hip Hop who found hip hop dance when she was 40 and has used it to bring joy through her grief and struggles for the past 10 years. She’s joined this week by fellow team manager, Alexa Uhrich, who along with the rest of their midlife squad has been dancing through sleepless nights, nagging injuries, anxiety, and the many challenges menopause can bring. They also give back to their community and raise funds for causes near and dear to their hearts, including Battered Women’s Support Services. We talk all about it and the myriad physical, mental, and emotional benefits hip hop and house dance can have for midlife and menopausal women.
The “House” Wives of Hip Hop is an adult dance crew of women 35+ yrs. Inspired by a love of “House” music and Hip Hop, this non-professional diverse team was formed in 2016 and since then we have been creating magic on and off the dance floor through commitment to hard work, friendship, laughter, and spreading joy and positivity through dance. They were recently honored to perform as the opening act for Grammy Award winning American singer Mya. In addition to dancing, the team supports women’s organizations to help end gender based violence. You can follow them @thehousewivesofhiphop on Facebook, Instagram and Tiktok.
Resources
Donate to their team raising funds for Battered Women’s Support Services
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Women and girls have historically been overlooked when it comes to ADHD. Now experts understand that many girls and women do indeed have ADHD. It just looks different, and estrogen has a big role in how it plays out and in how we treat it, which becomes especially important once we hit the menopause transition. For women with ADHD–and many are just being diagnosed for the first time in midlife–the fluctuation and decline of estrogen levels can make their condition much harder to manage, which is something that has historically been completely overlooked. This week we dive into it all with internationally recognized authority on ADHD, Kathleen Nadeau, PhD.
Kathleen Nadeau, PhD, is founder of The Chesapeake Center and is a frequent lecturer on topics related to ADHD. She is the author or co-author of over a dozen books related to ADHD, including her latest on older adults, Still Distracted After All These Years. The Chesapeake Center - ADHD, Learning and Behavioral Health (www.thechesapeakecenter.com) is now one of the largest private ADHD specialty centers in the US. Dr. Nadeau is now focused on the development of the Chesapeake Advanced ADHD Training Institute (ChAATI) to provide master classes for mental health professionals in the diagnosis and treatment of complex ADHD. The introductory seminar series featuring Dr. Nadeau will be available in the coming months through www.chaati.com.
Resources
https://www.additudemag.com/menopause-symptoms-adhd-survey/
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The New York Times recently called Ozempic a “new match for menopausal weight gain”. But is it? These drugs can be a godsend for those who need them. But there's a lot we need to understand. How do they work? How well do they work? Who benefits from them? What are their risks? What impact do they have on muscle, bone, and performance? How do they affect training and racing? We dig into all of that and more this week with endocrinologist and Ironman triathlete Dr. Jody Dushay who has been researching these drugs for more than a decade.
Jody Dushay, M.D., MMSc, is an endocrinologist at the Beth Israel Deaconess Medical Center and assistant professor of medicine at Harvard Medical School. She is also the founder and director of Well Powered, a comprehensive wellness and weight management program. Dr Dushay has studied the effect of pharmacotherapies and dietary interventions on body weight for years, including a large single-site study examining the effects of a glucagon-like peptide receptor agonist on body weight in obese women without diabetes. As a triathlete, she has qualified for Kona 3 times and came in 2nd in her age group at the 2020 Ironman World Championship in St George. You can learn more about her and her work at wellpowered.org.
Resources:
Dr. Jody Dushay’s research:
Short-term exenatide treatment leads to significant weight loss in a subset of obese women without diabetes
Weight Loss Outcomes Among Early High Responders to Exenatide Treatment: A Randomized, Placebo Controlled Study in Overweight and Obese Women
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*This episode originally dropped on January 3, 2024*
As we roll into a brand new year filled with goals and aspirations, this week’s guest, fan-favorite Peloton Cycling instructor Christine D’Ercole would like to remind us that we are bigger than a smaller pair of pants, and the most powerful thing anyone can say to us is what we say to ourselves, and we have agency in that conversation. Now 52, Christine has started using her enormous platform to share her experiences with the menopause transition and to defy and rewrite the story that we’ve been told about what menopause means when it comes to what we’re capable of and how we see ourselves. When she’s not putting power into her pedals, she’s helping women empower themselves by changing their self talk and helps guide them with her signature mantra: I Am I Can I Will I Do. We cover Christine’s menopause experience, her body image battles, and how she uses self talk in her own life and you can too. You can learn more about her and her work at christinedercole.com.
Christine D’Ercole is a speaker, writer, decorated competitive cyclist, and original Peloton Cycling Instructor who inspires thousands daily with her work on and off the bike. She is also the founder of WORDSHOP: a workshop in self-talk that is a practical and profound tool for change, centered on the four prompts that make up the root of all our self-talk: I am... I can... I will... and I do. Over the past ten years she has provided wordshops for major corporations, youth organizations and Employee Resource Groups. When she is not writing or speaking, Christine is racing her bike at Velodromes across the country. She is a Masters World Champion, holds 15 National titles, and is a graduate of Carnegie Mellon University.
Check out her CDE Menopause Playlist here on Spotify.
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Midlife and menopause can be the perfect time to try something new (like as we talk about this week, mountain biking!...but also surfing, skiing, you name it). It frees you from the endless self comparison that can come after years (even decades) in the same sport and infuses you with the confidence that comes with tackling new challenges. And it’s never too late and you are never too old. With skills training, you can learn from the ground up at whatever pace is comfortable for you. You also don’t have to be a newbie to benefit. Brushing up on the fundamentals of sports like mountain biking can help ease the anxiety that many of us experience as our hormones swing during this time of life. This week’s guest, mountain bike coach Karen Brooks knows all about all of it, as she helps women of all ages and abilities (as well as her perimenopausal self) learn, grow, and conquer physical as well as mental obstacles.
Karen Brooks has had a varied career in the bike world: mechanic and manager of bike shops, editor of Dirt Rag and Bicycle Times magazines, bike consultant for Carnegie Mellon University, and professional mountain bike skills coach. She has been helping people find confidence and have fun on two wheels for ten years with PMBIA Level 2 and BICP mountain bike certifications, and teaches street biking skills through the League of American Bicyclists. Karen is also on the board of Bike Pittsburgh and advocates for safer walking and biking conditions. Her bike racing history is not all that distinguished, but she did finish the Trans-Sylvania Epic mountain bike stage race on a singlespeed, didn’t hate it, and went back to do it again the next year. She currently coaches locally through Full Psych Adventure Team and nationally with Ladies AllRide and other organizations. You can learn more about her and her work at Full Psych Adventure Team.
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Join Level Up:https://www.feistymenopause.com/monthly-membership-1
Support our Partners:
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The conversation around hormone therapy for menopausal symptoms is pretty clear. Hormone therapy is the gold standard for treating hot flashes and night sweats and can help with many other common symptoms that come with the menopause transition. It’s very effective and broadly safe. But recently, the conversation has evolved past symptom management and into preventative health with many experts suggesting that hormone therapy may play a larger role in extending a woman’s healthspan, if not lifespan. That maybe we should all start taking hormones to protect our hearts and cognitive health. And there’s promising research in those areas. Yet none of the medical associations recommend hormones for those purposes. Why? That’s what we dig into this week with Professor Susan Davis, AO, who is a pioneer and leading expert in women's health as a clinical endocrinologist, researcher, and educator. She reflects on her decades of research on various forms of hormone therapy and shares what we know–and still don’t know–today regarding traditional hormone therapy as well as testosterone therapy for women’s health post menopause.
Professor Susan R Davis AO, MBBS, FRACP, PhD, FAHMS is a clinician researcher with expertise in the role of sex hormones in women across the lifespan. She is Head of the Monash University Women’s Health Research Program and holds a Level 3 NHMRC Investigator Grant. Susan is a Consultant Endocrinologist and Head of the Women’s Endocrine Clinic, Alfred Hospital Melbourne and a consultant at Cabrini Medical Centre. She is a Fellow and Council Member of the Australian Academy of Health and Medical Sciences. She is a past President of the Australasian Menopause Society and the International Menopause Society. She has over 435 peer-reviewed publications and has received numerous national and international prestigious research awards. Susan was appointed an Officer of the Order of Australia for distinguished service to medicine, to women's health as a clinical endocrinologist and researcher, and to medical education. You can learn more about her and her work at Monash University.
Resources
2023 Practitioner’s Toolkit for Managing Menopause here
Menopausal Hormone Therapy and Cardiovascular Disease: The Role of Formulation, Dose, and Route of Delivery here
Use of MHT in women with cardiovascular disease: a systematic review and meta-analysis here
Studying Studies: Part I – relative risk vs. absolute risk by Peter Attia, MD, here
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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Boy, oh boy, we women can really struggle to find good medical care–especially when we hit the menopause transition. And this week’s guest Erin Ferguson has experienced that firsthand. Erin went through multiple gynecological complications, surgeries, and hormonally-driven symptoms, including panic attacks, anxiety, weight gain, painful periods, severely disrupted sleep, hot flashes, night sweats, and complete lack of mojo for months (and for some symptoms, years) before finally finding a doctor who helped her with hormone therapy. Her message for every woman: If you know something is wrong with you, don't stop looking for help until you find it. Keep searching for help, because there is someone who will help you.
Erin Ferguson is a competitive triathlete, who despite suffering through spells of really awful symptoms and some truly terrible medical care, has managed to succeed in her sport with multiple age group podiums and overall wins and has represented Team USA as a competitor six times in Long Course World Championships. Most recently she has earned a slot to compete in The World Triathlon Multisport World Championships, Long Course in Townsville, North Queensland, Australia this August.
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Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and book a call with a Registered Dietitian
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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