10 episodes

Welcome to the Perimenopausal Mamas podcast! This is a podcast for hormonal mamas who want to reclaim their own natural state of health to thrive and raise healthy kids.



We are two Naturopathic Doctors and moms to toddlers. Dr. Lisa Weeks, ND, practices in Toronto and has a son named Stuart. Dr. Toni Reid, ND, birth doula and HypnoBirthing Childbirth Educator practices in Calgary and has a daughter named Frankie.



We are perimenopausal mamas!



Our Mission (should you choose to accept it):



Educate you on your hormones and empower you to take control of your own (and your kids’) health.

Share our own tips, tricks and useful tools as perimenopausal moms and Naturopathic Doctors.

Provide cutting-edge info from experts in the health and parenting worlds.



We want to keep things simple, inspire you, and add some fun into your day, without any judgement or overwhelm.



So, what is perimenopause all about?



Perimenopause is the transition period you can experience for years (and years!) before your period stops and you reach menopause. You can start to have symptoms as early as your late 30’s or early 40’s.

You may be perimenopausal if you are:

Noticing that your periods are changing

Getting night sweats, especially leading up to your period

Having difficulty sleeping

Noticing that your libido, energy and enjoyment in life are lacking

Snapping at your partner and kids

Becoming more forgetful and suffer from brain fog

Seeing your weight creep up for no good reason

Feeling overwhelmed, burnt out and alone



In this podcast, we will:

Help to uncover the truth about hormonal imbalances that cause troublesome perimenopausal symptoms.

Educate you on and how to make simple lifestyle and nutritional changes to restore balance (and help get you back to being the parent you want to be).

Share our weekly “mom mess-ups”, “super mom moments” and “mom must-haves” (since one of our key survival skills is to laugh at ourselves, even when times are tough).

Pass on our knowledge of nutrition and lifestyle counselling (as Naturopathic Doctors) to help raise healthy kids.

Discuss our experiences (and those of other moms who are experts in their own rights) so we can all work on figuring out the challenge of parenting together.



Not a mom yet...or not plan on becoming one?

No problem!

You can still listen and learn more about your hormones and health.

Even rockstar perimenopausal aunties might be interested in our conversations about relationships, tips about parenting, picky eaters, and more.

The Perimenopausal Mamas Podcast The Perimenopausal Mamas Podcast

    • Health & Fitness
    • 5.0 • 10 Ratings

Welcome to the Perimenopausal Mamas podcast! This is a podcast for hormonal mamas who want to reclaim their own natural state of health to thrive and raise healthy kids.



We are two Naturopathic Doctors and moms to toddlers. Dr. Lisa Weeks, ND, practices in Toronto and has a son named Stuart. Dr. Toni Reid, ND, birth doula and HypnoBirthing Childbirth Educator practices in Calgary and has a daughter named Frankie.



We are perimenopausal mamas!



Our Mission (should you choose to accept it):



Educate you on your hormones and empower you to take control of your own (and your kids’) health.

Share our own tips, tricks and useful tools as perimenopausal moms and Naturopathic Doctors.

Provide cutting-edge info from experts in the health and parenting worlds.



We want to keep things simple, inspire you, and add some fun into your day, without any judgement or overwhelm.



So, what is perimenopause all about?



Perimenopause is the transition period you can experience for years (and years!) before your period stops and you reach menopause. You can start to have symptoms as early as your late 30’s or early 40’s.

You may be perimenopausal if you are:

Noticing that your periods are changing

Getting night sweats, especially leading up to your period

Having difficulty sleeping

Noticing that your libido, energy and enjoyment in life are lacking

Snapping at your partner and kids

Becoming more forgetful and suffer from brain fog

Seeing your weight creep up for no good reason

Feeling overwhelmed, burnt out and alone



In this podcast, we will:

Help to uncover the truth about hormonal imbalances that cause troublesome perimenopausal symptoms.

Educate you on and how to make simple lifestyle and nutritional changes to restore balance (and help get you back to being the parent you want to be).

Share our weekly “mom mess-ups”, “super mom moments” and “mom must-haves” (since one of our key survival skills is to laugh at ourselves, even when times are tough).

Pass on our knowledge of nutrition and lifestyle counselling (as Naturopathic Doctors) to help raise healthy kids.

Discuss our experiences (and those of other moms who are experts in their own rights) so we can all work on figuring out the challenge of parenting together.



Not a mom yet...or not plan on becoming one?

No problem!

You can still listen and learn more about your hormones and health.

Even rockstar perimenopausal aunties might be interested in our conversations about relationships, tips about parenting, picky eaters, and more.

    Episode 108: 5th Wave of the Pandemic Survival Kit: How to Reduce Stress and Anxiety When You Don’t Have Any Time

    Episode 108: 5th Wave of the Pandemic Survival Kit: How to Reduce Stress and Anxiety When You Don’t Have Any Time

    In this episode, Dr. Lisa and Dr. Toni review simple yet effective ways to manage your stress and anxiety, especially when there is still so much uncertainty around the latest wave of the pandemic. If you’re feeling worried and overwhelmed dealing with unexpected school closures and online learning, listen in to learn how to support your mental, physical and emotional health during this challenging time.







    In this episode, we cover the importance of:







    * Lowering your expectations* Use the “good enough” mantra to help you get through* Get clear on your non-negotiables or deal breakers * Have a “not now” list * Celebrating your successes with a “Ta-da” list, not matter how small it is* Getting outside daily* Making the mundane fun by injecting play and fun into your day with your kids* pairing up activities - dance and sing along with your kids’ favourite movie * Prioritizing and planning one thing you enjoy doing each day, even if it is for 5 minutes at the end of the day* Getting the kids involved with age appropriate chores around the home like sweeping and cleaning up, making beds, emptying dishwasher, fold laundry, putting groceries away* Quick nutrition hacks like hard boiled eggs, 30 second smoothie bowl (mix protein powder with yogurt and berries), buying whole roasted chicken, buy frozen veggies and fruit, make things in bulk, getting meal delivery* Deep breathing throughout the day to increase your ability to be calm and mindful* Pair with activities like doing dishes, washing hands, sitting in meeting* Activating your vagus nerve with humming, singing and gargling* Using essential oils to support calm and stress reduction* in bath with epsom salt, back of tub during shower, on tissue or diffuser: lavender, citrus like orange, lemon and grapefruit, peppermint, Easy air, Serenity* Enjoying a cup of relaxing tea* tulsi and lavender, chamomile, lemon balm, kava, ginger* Completing the stress cycle with releasing emotion * Cry it out to your favourite song or sad movie* Moving your body, even if it’s jumping jacks or punching a pillow* Laughter* Hugging for at least 20 seconds* For more info, see this episode of Brene Brown's Podcast with Emily and Amelia Nagoski and this episode of the Ten Percent Happier Podcast. * Talking to your kids about feeling different emotions and how to deal with them* For more info, see Episode 77 and Amen Kaur’s book Dealing With My Feelings at amenkaurbooks.com* Setting yourself up for a good sleep with relaxing bedtime activities:* Meditation to sit with your feelings without judgement* RAIN guided meditation with Tara Brach* Gratitude practice or journal* Journal for brain dump to get out your worries and things to do list







    Today’s Mama Must Have:







    Dr. Lisa is a big fan of dry shampoo to get away with washing her hair less frequently.







    Dr. Toni loves the Beatles documentary Get Back on Disney+ featuring some fitting songs like I’ve Got a Feeling I’ve Got A Feeling - The Beatles Rooftop performance in 1969 #ivegotafeeling #getback #thebeatles and Let It Be - a href="https://www.youtube.

    • 42 min
    Episode 107: How to Survive Perimenopause: What the Research Says

    Episode 107: How to Survive Perimenopause: What the Research Says

    In today’s episode, Dr. Lisa and Dr. Toni discuss what research tells us about different treatments for symptoms in perimenopause like hot flashes, depression and poor sleep. In this part 2 of 2 episodes, we talk about treatments like acupuncture, hormone replacement and supplementing with soy, flax, omega 3 fish oil, melatonin and creatine.







    In this episode, we cover how:







    * soy intake can reduce hot flashes in perimenopausal and postmenopausal women, as well as supporting your mood, brain function, cholesterol levels and bone health* flax seed can impact your estrogen levels* beer can reduce hot flashes - for more info, see Episode 106* omega 3 fish oil can improve mood* melatonin can improve your sleep and other perimenopausal symptoms - providing benefit even if you get a good night’s sleep* creatine can support your muscle mass, mood and sleep* for more about the importance of muscle mass, see Episode 103* acupuncture can reduce depression and hot flashes, plus improving mood* you can discuss with your doctor what kind of hormone replacement might be beneficial for you to positively impact your hot flashes, sleep and mood, while supporting your bone and cardiovascular health (and the newly assessed risks of different hormone combinations)







    Don’t forget, treatments for symptoms in perimenopause are not one size fits all! What works for one person might not work for you…it can take time to figure out what treatments works best for you.







    Today’s Mama Must Have:







    Dr. Lisa loves reading daily and was inspired by Gretchen Rubin to read 13 books so far in 2021.







    Dr. Toni is a big fan of reality TV shows like Survivor and Selling Sunset. 







    Thank you for joining us today!







    Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.







    Please tell your perimenopausal mama friends about us, too!







    You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,







    Stay safe and healthy everyone!







    Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

    • 37 min
    Episode 106: How to Maintain a Healthy Weight in Perimenopause (Part 1 of Managing Symptoms)

    Episode 106: How to Maintain a Healthy Weight in Perimenopause (Part 1 of Managing Symptoms)

    In this episode, Dr. Lisa and Dr. Toni discuss natural ways to manage symptoms in perimenopause and menopause. In this part 1 of 2 episodes, they share what the research is showing about how to manage weight and metabolism, as well as some surprising research about beer and perimenopausal symptoms.







    The goal of treatment in perimenopause:







    * Reduce and manage symptoms* Enhance your quality of life* Prevent disease associated with declining hormones* Osteoporosis* Heart disease* Not to get your menstrual cycle back to being regular







    What can you do about body fat and weight gain in perimenopause?







    Research shows that 8 years before menopause, you can experience a steady increase in weight and body fat with decreased muscle mass







    Ways to support your metabolism includes:







    * Eating more protein* Aim for 1.2g - 1.5g protein per kg of body weight for muscle maintenance * Animal protein is linked with longer lifespan in both men and women* For more info, see Episode 103* Using creatine to support your muscle mass* Have a variety in your workouts and physical activity, while getting in rest days* Intermittent fasting? Listen to your body and get enough calories!* Be mindful of intake of simple carbs, sugar and alcohol* Consider continuous glucose monitoring to track your blood sugar with different foods* Get enough sleep* For more info, see Episode 73* For more info on magnesium, see Episode 83* For more info about hot flashes, see Episode 32* Support your gut health* For more info, see Episode 8* Check your thyroid function * For more info, see Episode 42* Manage your stress and mood* Consider managing your expectations and asking for support* For more info on sparking joy in your life, see Episode 104* For more info on vitamin D, see Episode 97







    What can you do about hot flashes and other symptoms in perimenopause?







    Research has shown that different phytoestrogens can impact hormone balance and reduce different symptoms in perimenopause:







    * Beer is the main food source of isoxanthohumol, a precursor of the strongest known phytoestrogen* Moderate intake of alcoholic and non-alcoholic beer significantly reduced the severity of menopause-related symptoms in postmenopausal women* Moderate intake of non-alcoholic beer improved the lipid profile and decreased blood pressure in postmenopausal women







    Today’s Mama Must Have:







    Dr. Lisa loves reading daily and was inspired by Gretch...

    • 44 min
    Episode 105: What is Perimenopause? Is it Me or My Hormones?

    Episode 105: What is Perimenopause? Is it Me or My Hormones?

    In today’s episode, Dr. Lisa and Dr. Toni discuss all things perimenopause…what it is, what’s happening and how to test for it. Not sure if you’re in perimenopause or what is happening with your hormones? Experiencing hot flashes, irregular periods, mood swings and insomnia? Listen in!







    What is the difference between menopause and perimenopause?







    Menopause is when you have not had a menstrual period for 12 months.







    Perimenopause is the transition period before you reach menopause and can last for 4 years, 8 years or longer. 







    What is happening with your hormones in perimenopause?







    Perimenopausal symptoms, as well as your hormones, can be unpredictable and might fluctuate throughout perimenopause:







    * You may get PMS symptoms some months, not others* You may get other menopausal symptoms some months and not others* Changes that can happen around perimenopause and menopause includes bone loss and osteoporosis, shifts in weight and metabolism, brain and mood changes* The most common symptoms you may experience include:* Insomnia* 30-60% of women experience in perimenopause* Research show correlations between plastic exposure and body care products and self-report insomnia (testing urinary phthalate levels - Hatcher 2020)* See more info about plastic: Episode 94* See more info about sleep: Episode 73* Fatigue* See more info about fatigue:* Depression and Anxiety* Up to 40% of women face depression or mood changes in perimenopause* Hot flashes* You can experience one of four patterns of hot flashes* Early onset, late onset, high frequency, low frequency* See more info about hot flashes: Episode 32* Irregular menstrual cycles and heavy bleeding* See more info about fibroids: Episode 69







    Your body’s normally predictable hormone cycle that happens over the month changes during perimenopause:







    * You might not ovulate every month or you might ovulate early* You have changes in your menstrual cycle length of 7 days or more (shorter or longer cycles) then have longer cycles and more skipped periods until you reach menopause * Your estrogen levels can go up and down more than usual* Your progesterone levels tend to decrease overall* Your FSH level may elevate or fluctuate* Your stress hormone cortisol and thyroid hormones can be impacted * See more info about stress and cortisol: Episode 24* See more info about thyroid hormones: Episode 42







    Does every woman experience the transition from perimenopause to menopause the same way?







    No!







    You can have one of 4 different patterns of estrogen and 3 different patterns FSH levels, as well as different combinations of other symptoms at different stages of perimenopause. 

    • 53 min
    Episode 104: How to Build a Joyful Business with Lianne Kim

    Episode 104: How to Build a Joyful Business with Lianne Kim

    In this episode, Dr. Lisa talks with business coach Lianne Kim about how she supports women who play with the idea of changing careers or starting their own business but don’t know where to start. If you are starting to question if you have made the best career choice to live your purpose and feel fulfilled, you need to listen to this episode. 







    Lianne Kim is a Business Coach and the founder of Mamas & Co. - a community for mama entrepreneurs. She is the host of the wildly popular podcast 'The Business of Thinking Big' and the author of the brand news book 'Building a Joyful Business'. Lianne is on a mission to help women make a great living on their own terms, doing what they love.







    In this episode, we cover:







    * How you can start to get out of the daily autopilot mode* Follow your bliss :)* The importance of being willing to fail* Follow the process: do, fail, grow, repeat!* How to quit your 9 to 5 job: episode 105 of Lianne’s Business of Thinking Big podcast at * The importance of remembering your why behind your business* The concept of asking what brings you joy when you look at your schedule - do a time audit Marie Kondo style!* Why your mindset can be a struggle to manage and how to support your belief in yourself* How you can nurture an entrepreneurial spirit in your kids







    You can connect with Lianne on Instagram @liannekimcoach at https://www.instagram.com/liannekimcoach/ and learn more about Mamas & Co Mamapreneur Week HERE and on Instagram @mamasandco at https://www.instagram.com/mamasandco/







    Check out Lianne’s book Building a Joyful Business at https://www.liannekim.com/book







    Sign up for the Mamas and Co. Free Trial happening Jan 10-14: https://www.mamasandco.com/trial







    Today’s Mama Must Have:







    Dr. Lisa is a big fan of her light box with 10,000 lux to start the day.







    Lianne loves doing her own hair with Nice N’ Easy hair color while doing her mindset work and finances. 







    Thank you for joining us today!







    Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.







    Please tell your perimenopausal mama friends about us, too!







    You can also support us by visiting our Patreon page where you can find out how you can join us for our monthly patron webinar where we do a deeper dive discussion about all things perimenopause,







    Stay safe and healthy everyone!







    Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

    • 38 min
    Episode 103: Feminine Strength After Forty with Dr. Andréa Proulx

    Episode 103: Feminine Strength After Forty with Dr. Andréa Proulx

    In this episode, Dr. Toni talks with Naturopathic Doctor and masters athlete Dr. Andréa Proulx about the importance of fitness and strength for women as we age. We are designed to move and we thrive when we move our bodies. Find out how to build strength, support your muscle mass and move your body in perimenopause and menopause, and how it can help increase not only your lifespan, but your health span.







    “We need more empowered women ready to take on the world” - Dr. Andréa Proulx 







    Dr. Andréa Proulx ND is driven to motivate, educate and inspire women to step into their feminine strength. She works with women who value exercise and fitness and have felt the rush of confidence that comes from moving their bodies.







    Using her training as a naturopathic doctor she goes beyond symptoms to get to the real reasons why there’s dysfunction. With a comprehensive approach she helps patients tackle fatigue, hormone issues and gut problems to up their fitness, strength and sports performance.







    As an international level athlete she personally understands the desire to unlock the potential of the human body and love every minute of sport.







    In this episode, we cover:







    * Why the half marathon is the fastest growing race for women since it is challenging and takes effort but is achievable for most women* How achievement can be a big motivator for physical activity and training* The recent gender equity in sports on an Olympic level * How the prime motivation for girls and women in sport tends to be social relationships and can be a factor for sustainable physical activity* Fitting in physical activity as a busy mom* The importance of modeling regular physical activity for your kids, in addition to body awareness, confidence, resiliency, leadership and communication skills with team sport* The importance of increasing and maintaining muscle mass as you age * Estrogen is an anabolic hormone that helps to build muscle, in addition to testosterone* Estrogen peaks around ovulation and is not opposed by progesterone, which can increase your strength and physical ability compared to other phases in your menstrual cycle* It’s more difficult to build your muscle mass when estrogen is lower, especially when you reach 5 years into menopause* Adding weight training and lifting heavy things is crucial for stimulating your muscle fibers to grow* You don’t have to use equal weights and can use things around the house like food cans and water bottles* The importance of pelvic floor health when starting or increasing physical activity* See a pelvic floor specialist or physiotherapist, especially if you are experiencing any leaking of urine * For more info about pelvic health, see Episode 34, Episode 36 and Episode 41* See a personal trainer when you can to make sure you have the right technique and are doing the best exercises for your unique body* How expectations around your body or what you are wearing when playing sports or exercising can hold you back* Why healthy aging looks like muscle, exercise and protein - for mobility, independence and metabolism* Women gain an average of 10 lbs in the first 5 years after menopause because we can’t process carbohydrates as well as we did when yo...

    • 57 min

Customer Reviews

5.0 out of 5
10 Ratings

10 Ratings

Rad😙😞😙😝 ,

Love it!

Love listening to all the information Toni and Lisa have! Wish I had heard some of this stuff years ago!!

NDBLMI ,

Informative & uplifting

Love Dr. Lisa’s energy and knowledge!

KimberlyAnne1289 ,

Great information!!!

So grateful for this podcast and the authenticity and information it provides!!!

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