This podcast episode features an enlightening discussion between Tricia Blake and Ina Benkova, centering on the intricate relationship between menopause and nutrition. Ina clarifies the significant misconceptions surrounding weight gain during menopause, asserting that hormonal changes, rather than mere caloric intake, play a pivotal role in this transition.

With a robust background as a registered dietitian, she emphasizes the necessity for personalized nutrition strategies tailored to the unique experiences of women navigating this phase of life.

The conversation delves into essential lifestyle pillars, including nutrition, movement, stress management, sleep, and mindset, all of which profoundly influence well-being during menopause.

This episodes aims to empower listeners with the knowledge and tools necessary to embrace this transformative stage with confidence and grace.

Takeaways:

• The podcast emphasizes the importance of understanding hormonal changes during menopause and their impact on weight management, particularly the misconception that weight gain is purely about calories.
• Ina Benkova highlights the necessity of personalized nutrition approaches that take into account individual lifestyles, preferences, and cultural backgrounds to achieve effective weight management.
• Listeners are encouraged to prioritize protein intake, especially at breakfast, to aid in muscle preservation and appetite regulation during menopause.
• The discussion reveals that stress and sleep significantly affect hormonal balance, influencing cravings, weight gain, and overall well-being during the menopausal transition.
• Benkova stresses the importance of integrating lifestyle factors, such as movement, stress management, and sleep hygiene, into a comprehensive approach to managing menopause symptoms.
• The episode advocates for seeking specialized dietary support to navigate the complexities of menopause, emphasizing that women should not feel dismissed or unsupported in their experiences.

The discussion with Tamara Mutter illuminates the transformative journey of navigating menopause with intention and purpose. Emphasizing the significance of strength training, Tamara articulates how women can transition from merely surviving their symptoms to thriving in their strength.

Through her innovative approach, which integrates fitness, nutrition, and mindfulness, she empowers women to reclaim their vitality during this pivotal phase of life.

The conversation further underscores the critical role of social connection and mental health, advocating for a holistic understanding of wellness that encompasses both physical and emotional well-being.

Join us as we explore these profound insights and encourage women to embrace this season of growth with confidence and resilience.

Takeaways:

• The podcast emphasizes the importance of understanding the hormonal changes that occur during perimenopause and menopause, which can significantly impact women's health and well-being.
• Tamara Mutter discusses her journey from burnout in the events industry to discovering fitness as a means to empower women through the challenges of menopause.
• The conversation highlights that women should not view aging as a decline but rather as an opportunity for growth, strength, and transformation in their lives.
• Both speakers advocate for the necessity of strength training and proper nutrition for women entering midlife, as it is vital for maintaining muscle mass and overall health.
• A supportive community and social interactions are essential for navigating menopause, as they contribute to emotional well-being and mental health during this transitional phase.
• Tamara stresses the significance of individualized approaches to health, encouraging women to create a 'meno squad' of healthcare providers to support their unique needs during menopause.

Michaela Cummings is a dedicated advocate for menopause awareness, inspired by her personal journey to support and empower women navigating this transformative stage of life. As the author of "The Meno Change Diary," she underscores the significance of providing evidence-based information and fostering open conversations through her platforms, such as her website and Instagram. Michaela believes that educating women about menopause at a younger age is crucial, as knowledge can empower them to experience a smoother transition, turning menopause into an opportunity for growth rather than a daunting challenge. By creating safe spaces for open dialogue and challenging prevalent myths, Michaela hopes to change the conversation around menopause, encouraging women to embrace this natural process with confidence and support.

This episode illuminates the profound challenges and transformative opportunities associated with the menopause journey. Central to the conversation is the imperative of education and awareness, which Michaela identifies as crucial for women navigating this significant life transition. Furthermore, she emphasizes the importance of fostering supportive communities where women can feel empowered to share their stories without fear or shame.

Takeaways:

• The podcast emphasizes the importance of breaking the taboo surrounding menopause and perimenopause, advocating for open discussions to support women through these transitions.
• Michaela shares her personal struggles with menopause, highlighting the emotional toll and the lack of information available to women during this phase.
• The significance of community support and safe spaces is underscored, as these environments allow women to share their experiences without fear of judgment or stigma.
• Education and awareness about the various symptoms of menopause are critical, as many women are unaware that it encompasses more than just hot flashes and mood swings.
• Michaela's journey illustrates the necessity of self-advocacy and seeking out resources, especially when medical professionals may not provide adequate support or information.
• The podcast encourages listeners to view menopause not as a crisis, but rather as a transformative period that can lead to personal growth and empowerment.

Find Michaela Online: https://themenochange.com/

Find Us Online: https://mythirdbloom.com/

The conversation between Nkechi Nwafor-Robinson and Tricia Blake delves into the profound themes of empowerment and transformation during the perimenopausal journey. Central to this discourse is the acknowledgment that embracing one’s third bloom is a declaration of resilience and self-advocacy.

As Tricia Blake shares her personal experiences, she illuminates the importance of naming one's truth and addressing the often-taboo subject of menopause with courage and openness.

This episode serves as a clarion call for women to reclaim their narratives, fostering a community where shared experiences can lead to collective enlightenment and understanding.

Ultimately, we are reminded that the journey through midlife is not an endpoint but rather a continuation of growth, discovery, and empowerment.

Takeaways:

• In the episode, we discuss the transformative power of embracing one's journey through perimenopause and menopause, fostering a supportive community that breaks societal taboos.
• Tricia Blake emphasizes the necessity of self-advocacy in navigating the complexities of menopause, urging women to trust their bodies and seek the information they need.
• The conversation highlights the importance of creating safe spaces for women to discuss their experiences, thereby empowering them to reclaim their narratives during hormonal changes.
• We explore how the concept of a 'third bloom' signifies not just a phase of life, but a redefinition of one's identity and purpose at midlife, encouraging personal growth and empowerment.
• Nkechi Nwafor-Robinson and Tricia Blake underscore the significance of education and awareness in the menopause discourse, advocating for actionable insights that propel women towards proactive health management.
• The episode concludes with a powerful call for women to name their truths and embrace their bodies without shame, fostering a movement of openness and acceptance among all ages.

This podcast episode delves into the intricate and often overlooked realm of perimenopause, a transitional phase that warrants attention and understanding. Our guest is Dr. Blessing Anyatonwu, a distinguished expert in women's health, whose insights illuminate the complexities of navigating hormonal changes.

Throughout our conversation, we elucidate the significance of symptom tracking as a powerful tool in advocating for one's health, particularly in the face of potential gaslighting by healthcare providers. We also explore the multifaceted approach to managing the myriad symptoms associated with this transition, emphasizing the importance of nutrition, lifestyle adjustments, and self-advocacy.

Ultimately, this episode serves as a clarion call for women to embrace their transformative journey with knowledge, empowerment, and resilience.

Takeaways:

• Women undergoing perimenopause and menopause must advocate for themselves in health decisions.
• Understanding the importance of tracking symptoms is crucial for effective healthcare communication.
• Dietary adjustments, particularly increased protein intake, are essential during perimenopause and menopause.
• Managing insulin resistance through lifestyle changes is vital for maintaining health during this transition.
• Embracing perimenopause as a natural transition rather than a decline can empower women.
• Strength training is essential for women post-menopause to maintain bone density and overall health.

Robina Abramson-Walling's profound journey of transformation from experiencing debilitating symptoms of burnout and anxiety to embracing holistic healing methodologies is the focal point of our discussion today.

In this enlightening conversation, she shares her struggles with conventional medicine, which often treated her symptoms in isolation rather than addressing the comprehensive nature of her health. Robina articulates her discovery of natural medicine, including frequency healing and somatic movement, which not only rejuvenated her health but also redefined her purpose.

As a board-certified health coach and PhD candidate in natural medicine, she now empowers women to reclaim their vitality and embrace the changes that accompany perimenopause and menopause. Join us as we delve into the complexities of holistic health and the imperative of listening to one's body during this transformative stage of life.

Takeaways:

• The journey of aging gracefully involves breaking taboos and embracing transformation during perimenopause and menopause, which is essential for personal empowerment.
• Individuals experiencing hormonal changes should seek supportive communities that understand their unique challenges during this transition.
• Robina Abramson-Walling emphasizes the interconnectedness of physical and emotional health, advocating for a holistic approach to healing and well-being.
• Traditional medical approaches may overlook the deeper emotional and psychological aspects of women's health, necessitating exploration of alternative therapies.
• Stress significantly exacerbates menopausal symptoms such as hot flashes and brain fog, indicating the need for effective stress management strategies.
• Robina's personal journey highlights the importance of listening to one's body, recognizing early signs of burnout, and seeking appropriate support and care.

The episode features a profound dialogue between host Tricia Blake and esteemed guest Dr. Woganee Filate, an adult respirologist and sleep medicine physician. Central to their discussion is the exploration of the myriad sleep disturbances that women frequently encounter during the menopause transition, a phase marked by significant hormonal changes.

Dr. Filate elucidates the intricate relationship between estrogen levels and sleep quality, highlighting that up to 60% of women may experience altered sleep patterns during this critical period. The conversation further delves into practical strategies for ameliorating these sleep challenges, emphasizing the importance of sleep hygiene and lifestyle modifications.

Ultimately, this episode serves as an invaluable resource for women navigating the complexities of aging and seeking to enhance their well-being through improved sleep practices.

Takeaways:

• The journey through menopause significantly impacts women's sleep patterns, resulting in various disturbances.
• Hormonal changes during menopause alter sleep quality, particularly affecting REM sleep and circadian rhythms.
• Lifestyle modifications, including sleep hygiene, can greatly improve sleep quality during the menopause transition.
• Alcohol consumption can disrupt sleep patterns, leading to fragmented sleep and morning fatigue.
• Women experiencing sleep issues during menopause should consider consulting a specialist for appropriate interventions.
• Exercise plays a crucial role in promoting better sleep, but should be timed appropriately to avoid stimulation before bedtime.

Tricia Blake kicks off Season 2 of the My Third Bloom podcast with an insightful solo episode reflecting on her journey through perimenopause. She emphasizes the importance of awareness, action, and community as essential components of empowerment during this transformative phase of life.

Drawing from personal experiences and previous guest discussions, Tricia highlights the need for open conversations about menopause, advocating for self-care, and building supportive networks. She introduces the "Third Bloom Equation" and the "Bloom Framework," which serve as practical guides for navigating these changes.

As we move forward, Tricia invites listeners to engage in upcoming live episodes and new formats, including immersive experiences that aim to break down barriers and foster community support in the menopause conversation.