The Vegan Menopause Podcast

Anna Pelzer
  • 5.0 (3)
  • Alternative Health
  • Updated Weekly

Navigating perimenopause and menopause holistically, from a vegan perspective, using meditation, mindset, and nutrition tips to help you have the best possible experience with menopause.

  1. 4d ago

    Creatine and Menopause: What Vegan Women Need to Know

    You've probably been hearing a lot about creatine lately. In this episode I'm discussing how the current research is relevant to vegan women in perimenopause and menopause: what creatine does for your muscles, your brain, and your bones, whether it causes weight gain, the risks, and why vegan women are in a good position to benefit. 1:34 History of creatine 2:55 How creatine works 4:08 Benefits: muscle mass and strength 5:10 Benefits: bone density 5:47 Benefits: brain and mood 6:48 How creatine fits with a vegan lifestyle 9:47 Does creatine cause weight gain? 11:24 Creatine and kidneys 12:21 Stomach discomfort 12:40 How to take creatine 13:07 Loading 13:37 Timing 14:15 Conclusion Links mentioned: Free 3-Day Vegan Menopause Meal Plan: https://blissfulmenopause.kit.com/d75525d1c8 Book a Free Discovery Call: https://calendly.com/anna-blissfulmenopause/30min Cozy Earth bamboo sheets (use code BLISSFUL for up to 20% off): https://cozyearth.com Also check out the Vegan Menopause Blog: https://www.blissfulmenopause.com/blog This episode is not medical advice. Always consult your healthcare provider before starting any new supplement, especially if you have kidney concerns or are on medication.

    15 min

  2. Jun 6

    Menopause and Fatty Liver: What's Happening to Your Liver After Age 40

    In this episode, we're talking about your liver, and why what's happening to it after perimenopause may be one of the reasons why the weight isn't coming off, your energy is low, and your hot flashes are more intense than you'd like. Fatty liver disease is much more common after menopause than before it, and it's directly connected to the drop in estrogen. But most women, and many health providers, aren't talking about it. In this episode you'll learn: What fatty liver disease is and what causes it What your liver is responsible for in perimenopause and menopause  Why fatty liver is about more than just eating fat, and how stress, cortisol, and poor sleep are making it worse The vegan foods and drinks with research support for liver health Supplements that support the liver, including one that vegan women in particular should pay attention to The type of movement that supports liver clearance without adding to your stress load Read the blog post on the Vegan Menopause Blog: https://www.blissfulmenopause.com/post/menopause-fatty-liver Free Vegan Menopause 3-Day Meal Plan: https://blissfulmenopause.kit.com/d75525d1c8 Book a free 30-minute discovery call: https://calendly.com/anna-blissfulmenopause/30min

    15 min

  3. May 24

    Vaginal Health and UTIs in Menopause — Interview with Heather Florio

    If vaginal dryness, recurrent UTIs, or pelvic floor changes have shown up in your perimenopause or menopause journey, this episode is for you. Today I'm talking with Heather Florio, CEO of Desert Harvest and and women's sexual health advocate.  Heather is the author of Dear Sexpert in Bella Magazine, named one of Authority Magazine's Top 50 Women in Wellness, and featured in Forbes as a top woman in business.  She has spent her career breaking the silence around the symptoms many of us are too embarrassed to bring up (even with our doctors). In this episode we cover: 3:15 How Heather ended up in this space 5:17 What do most women not understand about the effects menopause has on pelvic health 7:47 Ingredients to watch out for in vaginal moisturizers 11:10 What Heather would recommend for daily care in cases of interstitial cystitis 14:40 Being prescribed antibiotics over and over 16:25 Bladder pain syndrome 19:52 Oral or topical prevention 22:37 Non-hormonal options 31:22 Where to find out more about Heather's products 31:53 Take the Lead Women event 34:37 You are your own best advocate Everything in this episode is for informational purposes only. Please consult your healthcare provider before making changes to your health care. Desert Harvest: desertharvest.com — use code VEGANMENO for 10% off Heather on Instagram: @HMFlorio Desert Harvest on Instagram: @DesertHarvestAloeVera Take the Lead Women — August 26th Washington D.C.: taketheleadwomen.com Book recommendation from Heather: Grown Woman Talk by Dr. Sharon Malone Save up to 20% on Cozy Earth bamboo viscose sheet sets at https://cozyearth.com/ using the code: BLISSFUL Vegan Menopause Blog - https://www.blissfulmenopause.com/blog

    37 min

  4. May 10

    Listener Q&A - HRT, Soy, Weight Gain, and Overwhelm

    In this Q&A episode, I'm answering some of the most common questions I hear from women navigating menopause on a vegan or plant-based lifestyle. The questions I answered were: 1:10 Do I need to take supplements on a whole foods plant-based diet?  3:30 How can I do all these wellness activities when I'm so overwhelmed and it feels like another part-time job? 5:17 Why does menopause make me feel so tired?  6:45 Should I avoid soy during menopause? 8:15 What are your thoughts on hormone replacement therapy (HRT)  9:50 Why am I gaining weight even though I'm vegan?  I hope this conversation helps you feel more informed and less overwhelmed.  As always, this podcast is for educational purposes only and is not medical advice. Please consult your healthcare provider regarding your individual health concerns. Check out my blog here: https://www.blissfulmenopause.com/blog Free 3-Day Vegan Menopause Meal Plan: https://www.blissfulmenopause.com/vegan-menopause-meal-plan Quiz: What's Getting in Your Way of Weight Loss in Menopause? https://www.tryinteract.com/share/quiz/696969c56095af3ab68c8d6d

    12 min

  5. Apr 26

    Why does poor sleep lead to weight gain in menopause?

    If you're eating well, trying to stay active, and still struggling to lose weight during menopause, your sleep may be the missing piece. In this episode, we're diving into how sleep impacts weight loss, hormones, and cravings, and why it becomes more disrupted during menopause. You'll learn why poor sleep can increase hunger (especially for sugar), and make your body more likely to store fat, even if your eating habits haven't changed. We also explore how your circadian rhythm influences metabolism, why menopause-related sleep issues are so common, and what's really happening in your body when you're not getting enough rest. If weight loss has been feeling harder than it should, this episode will help you understand why, and and give some simple tips to start improving your sleep. Links: Interested in one-on-one coaching?  Check out the Menopause Weight Loss Breakthrough here: https://www.blissfulmenopause.com/coaching Peruse the Vegan Menopause Blog at: https://www.blissfulmenopause.com/blog  Save up to 20% on Cozy Earth bamboo viscose sheet sets at https://cozyearth.com/ using the code: BLISSFUL DISCLAIMER: The information shared on this podcast is for general educational and informational purposes only. It's not intended to replace medical advice, diagnosis, or treatment. Always check in with your healthcare provider before making changes to your diet, supplements, or lifestyle, especially during menopause.

    20 min

  6. Apr 12

    How to Increase your GLP-1 Naturally

    You may have heard of GLP-1 medications, but did you know that your body already produces this hormone naturally?   In this episode, I discuss a hormone called GLP-1, which helps regulate appetite, fullness, and blood sugar balance. I'll walk you through four simple, research-backed strategies to support your body's own GLP-1 production so you can feel more satisfied and reduce cravings. I also talk about the pros and considerations of GLP-1 medications, and how to support your body if you're currently taking them. Looking for more information on menopause?  My blog is full of resources for vegan women:  https://www.blissfulmenopause.com/blog Struggling to lose weight no matter what you try?  Take my free quiz to find out what's blocking your weight loss in menopause, and what to do next. DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

    17 min

  7. Feb 20

    Is a Vegan Diet Good for Menopause?

    In this episode, I unpack the most common criticisms of a vegan diet during menopause, from protein and leucine to calcium, B12, omega-3s, vitamin D, and bone health. You'll learn why these nutrients matter more in midlife, how to meet your needs on a plant-based diet, and when supplementation can make all the difference. We also explore the powerful ways a whole-foods, plant-based diet can support menopause, including: Reduced inflammation and chronic disease risk Improved heart health and cholesterol levels Better blood sugar control and metabolism Sustainable weight loss without restriction Stronger gut health and hormone balance Brain protection and cognitive health Relief from hot flashes and support from phytoestrogens Lower breast cancer risk and greater longevity Save 10% on Kion Aminos with the code BLISSFUL: https://www.getkion.com/ Free Quiz:  What's getting in the way of your weightloss in menopause Free 3-Day Vegan Menopause Meal Plan DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

    19 min

  8. 2025-10-19

    Strength for Menopause — Do you need to start lifting heavy weights?

    If you've been following influencers on social media about menopause and fitness, you've probably heard that you need to lift heavy weights.   But if you're exhausted, stressed, or running on empty, jumping straight into heavy lifting can actually do more harm than good. In this episode, I break down why strength training is so highly recommended, why it can backfire for many women, and what to do instead to build strength, energy, and confidence—at your body's pace. You'll learn: -Why resistance training gets so much attention for women in midlife -How heavy lifting can backfire when your body is depleted -The foundational steps to prepare your body for safe, effective strength training -Practical tips for nourishing your body, supporting your nervous system, and moving gently but consistently Whether you're new to strength training or looking for a manageable approach during menopause, this episode will give you the clarity and guidance you need to feel strong, capable, and balanced—without burning out. Download my free 20-minute Yoga Nidra for Rest and Rejuvenation:  https://blissfulmenopause.kit.com/6086e81e47  Visit my website:  https://www.blissfulmenopause.com/ DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

    11 min
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Navigating perimenopause and menopause holistically, from a vegan perspective, using meditation, mindset, and nutrition tips to help you have the best possible experience with menopause.

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