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. OCT 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

  2. AUG 15

    This mindset trap is slowing your weight loss

    Are you waiting until you "feel ready" to focus on your health, lose weight, or regain your energy?  Many women in menopause put their goals on hold, thinking the timing has to be just right. In this episode, we dive into why waiting to feel ready is keeping you stuck and how you can start moving forward right now, even if life feels busy, stressful, or overwhelming. You'll learn: Why waiting delays progress and fuels overwhelm How all-or-nothing thinking sabotages your efforts The power of small, consistent steps that actually stick How to focus on progress over perfection and be kind to yourself Plus, I share how my 75-minute Fat Loss Strategy Session can give you a clear, personalized plan and two weeks of support to help you start seeing real results in your body and energy levels. Learn more and book a Fat Loss Strategy Session here: https://l.bttr.to/0E3PS DISCLAIMER: This website'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.

    8 min

  3. JUN 28

    Why Your Waist-to-Hip Ratio Matters More Than The Scale

    In this episode, I walk you through why the waist-to-hip ratio is one of the most powerful tools for women looking to lose weight, balance hormones, and support long-term health. Get your free Waist-to-Hip Ratio Cheat Sheet -- a simple, step-by-step guide to help you take your measurements, calculate your ratio, and take action. Download it here:  https://blissfulmenopause.kit.com/waist-to-hip DISCLAIMER: This website'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.

    9 min

  4. MAY 30

    Should I be using protein powder as a vegan woman in menopause?

    Should you be using protein powder during perimenopause or menopause -- especially if you're vegan or plant-based? In this short and practical episode, I'm answering one of the most common questions I hear from vegan women in midlife:  Do I really need protein powder? We'll dive into: Why protein needs increase during menopause How protein supports metabolism, mood, hair health, and more When protein powder is helpful What to do with that half-used tub sitting in your pantry I'll also share a peek inside my ebook, 55 Vegan Protein Powder Recipes -- perfect for turning your protein powder into satisfying breakfasts, snacks, and treats. Links & Resources: 📝 Read the full blog post: https://www.blissfulmenopause.com/post/vegan-protein-powder-recipes 📘 Grab the ebook while it's on sale: https://www.blissfulmenopause.com/product-page/55-vegan-protein-powder-recipes Whether you're new to protein powders or trying to make better use of what you already have, this episode will help you feel more confident about using them to support your energy, strength, and overall wellbeing in midlife. DISCLAIMER: This website'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.

    10 min

  5. MAR 17

    Minimizing Osteoporosis Risk as a Vegan -- Interview with Brenda Davis

    In this episode, I met with Brenda Davis, a registered dietician, plant-based trailblazer and an internationally acclaimed speaker. Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in 28 countries on 6 continents. As a prolific nutrition writer, Brenda has authored/co-authored 13 books with over a million copies in print in 12 languages. Her latest book, Plant-Powered Protein, was released in 2023. Brenda has also authored and co-authored numerous professional and lay articles and is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics. Brenda was the lead dietitian in a diabetes randomized controlled trial in the Marshall Islands. In 2022, she was the 7th recipient of the Plantrician Project's Luminary Award. Brenda lives in Calgary, Alberta Canada.  In this episode we discussed important topics such as: -protecting against osteoporosis -the many benefits of vegan protein -managing hot flashes -diet strategies to minimize weight gain during menopause -micronutrients -omega-3s, and -how to adjust your diet for cardiovascular health. Brenda's Website Brenda's Instagram Free Vegan Menopause 3-Day Meal Plan One-on-One Menopause Coaching Find me on Instagram 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.

    52 min

  6. MAR 7

    Four things I would do if I was starting my Perimenopause Journey Again

    If you're in the middle of your menopause journey and you're anything like most of my clients, you probably feel like you've tried everything to help ease your symptoms.  Maybe you've tried going to the doctor or trying to eat better, but you're still struggling with symptoms.   In this episode I share exactly what I would do if I was starting my perimenopause journey again.   Free Vegan Menopause 3-Day Meal Plan One-on-One Menopause Coaching Find me on Instagram Find me on Insight Timer   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.

    15 min

  7. FEB 9

    Becoming Vegan, Protein for Menopause, and How to Live to be 100 - Interview with Vesanto Melina

    Registered Dietitian Vesanto Melina is the co-author of internationally acclaimed books on plant-based nutrition, including Becoming Vegan, which is used as a textbook around the world, The Kick Diabetes Cookbook, and Plant-Powered Protein.  Her work has been translated into 10 languages.  She has taught at the University of British Columbia and Bastyr University, received prestigious awards for her contributions to dietetics, and is the lead author of the Acacemy of Nutrition and Dietetics' latest Position Paper on Vegetarian Diets. As an internationally renowned speaker, Vesanto has shared her expertise in 14 countries, and today, she's bringing that knowledge to you.  In this episode, we dive into key questions for menopausal women on a vegan journey, such as: Her thoughts on whether vegans are really getting enough protein Some easy and delicious ways to get more protein into your diet The biggest challenges with menopause and weight loss What she does to thrive in her senior years, and how you can too! Vesanto's Websites: nutrispeak.com plant-poweredprotein.com becomingvegan.ca Follow Vesanto on Instagram My Instagram If you need support with weight loss during menopause, join me inside my Weight Loss Quick Start Mini-Course. Free Meal Plan   Free guide:  Menopause and Weight Loss Mistakes DISCLAIMER: This website'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.

    52 min

  8. JAN 12

    Five of My Favourite Vegan Menopause Supplements

    Are you wondering if you should be taking supplements to support your health in your menopause journey?  In this episode, I share five of my favourite supplements that I often recommend for vegans transitioning through menopause. Note:  if you are vegan, I am assuming that you are already taking care of your B12 and vitamin D. To purchase the supplements mentioned, visit my dispensary here.  I do recommend consulting with a practitioner to determine whether the supplement is appropriate for you, as well as dosage amounts. If you are wanting a more personalized protocol, check out my one-on-one coaching program here. DISCLAIMER: This website'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.

    15 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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