On Air with Ella - podcast episode 294
Listen here (and everywhere you get podcasts):
DOES PERI-MENOPAUSE HAVE TO SUCK?
Selene Yeager says No!, and she's here to tell us how to optimize our hormones, exercise and nutrition now for a better experience. She swears it doesn't have to be the "menopocalypse." :-)
IN THIS EPISODE:
Note: Selene & Ella are not medical practitioners. This is for informational and entertainment purposes only.
Hormone replacement therapy
How Progesterone and Estrogen supplementation got a bad rap
The 2022 hormone therapy position statement of The North American Menopause Society
Deciding about hormone therapy for you? read this
Testosterone (and why Selene doesn't love T-pellets)
Find a menopause practitioner:
Try the database of practitioners here: www.menopause.org
For online, integrated menopause care from anywhere, check out www.gennev.com
Nutrition optimization for peri/menopause:
Adaptogens: ashwagandha, rhodiola and schizandra (great for brain fog!) - read more about adpatogens here
Why carbs and protein are so important, and why you should think twice about fasting
Creatine - Selene says 3g a day can be very helpful for some women
Where to find independent, objective supplement evaluations: examine.com or consumerlab.com
Exercise / Movement for peri/menopause:
Concerns about metabolism, muscle density, and power
Why you need to start resistance training now
It's time to start jumping! Selene tells you why.
Mood & Libido
The "data desert" and why women feel left behind
Sexual health and menopause - get more information here
Anxiety and the correlation to peri-menopause
The power of cognitive behavioral therapy (CBT) for mitigating peri/menopause symptoms
"Muscle is your 401K for menopause." - Selene Yeager
This refers to the time when women begin to make the natural transition to menopause. Your hormones start to change, and you'll see a variety of symptoms begin to appear. This can start as early as the mid-30's for some women and lasts until a woman experiences menopause.
Even though we generally call the entire process 'menopause', the term refers to a specific day when a woman has not had a period for 12-months.
This refers to a women who has not had a period for 12-months. Although many of the symptoms associated with peri-menopause tend to abate, women need to be proactive about new health concerns like lower bone density and heart health.
GET THE BOOKS
ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond
ABOUT SELENE YEAGER
Selene Yeager is host of the Hit Play Not Pause podcast, content manager at Feisty Menopause, and a best-selling professional health and fitness writer, including the co-author of ROAR and Next Level with Dr. Stacy Sims.
She lives what she writes as an NASM certified personal trainer, Pn1 certified nutrition coach, off road racer, and former All-American Ironman triathlete.
Connect with Selene:
Save 15% off Oxyceutics
I shared why I am loving my new supplement / probiotic for digestion and no-bloating (plus glowing skin?!) in episode 292.
I reached out to Oxyceutics "Gut to Glow" and asked for a coupon code and they delivered!
Use code ELLA15 to save 15% (in addition to the 20% “subscribe and save” discount) here.
NOTE ON SERVING SIZE: I only take TWO a day and that works well for me.
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