Thriving Thru Menopause Clarissa Kristjansson

In this insightful episode of Thriving Thru Menopause, Dana Chapman, a UK-based nutritional therapist specializing in menopause and mental health through the gut-brain axis, delves into the fascinating connection between ADHD and menopause.
We explore why more women are being diagnosed with ADHD during perimenopause, highlighting the significant role of estrogen in dopamine production. How understanding this relationship helps explain why ADHD symptoms can manifest or worsen during this phase of life.
Dana and Clarissa discuss how ADHD often presents differently in women compared to men, emphasizing the importance of recognizing these unique patterns for accurate diagnosis and effective management.
Dana provides a comprehensive overview of nutrition and gut health's vital roles in managing ADHD symptoms. And how key dietary components such as sufficient protein, omega-3 fatty acids, and essential nutrients like zinc, magnesium, and B vitamins are crucial for supporting brain health and reducing ADHD symptoms.
Dana shares practical tips for enhancing gut health, including the benefits of probiotics and prebiotics and considering supplements tailored to individual needs. The episode concludes with actionable advice for seamlessly incorporating these nutritional and lifestyle strategies into daily routines, empowering listeners to take control of their health and well-being.
Whether you're navigating ADHD, menopause, or both, this episode offers valuable insights and practical tips to help you manage symptoms and improve your quality of life.
Takeaways
* ADHD symptoms may be more prevalent in perimenopause and menopause due to the decrease in estrogen levels, which affects dopamine production.
* ADHD presents differently in women, often manifesting as mental health conditions like anxiety, depression, overwhelm, and low motivation.
* Nutrition plays a crucial role in managing ADHD symptoms. One should focus on consuming sufficient protein, omega-3 fatty acids, and key nutrients like zinc, magnesium, and B vitamins.
* Supporting gut health is important for managing ADHD. This includes eating a varied diet high in fiber and considering frozen fruits and vegetables to reduce waste.
* Supplements like omega-3 fatty acids, zinc, magnesium, and B vitamins may benefit individuals with ADHD, but it's important to consult with a healthcare provider and consider individual needs and potential interactions with medications.
Tune in for an engaging and informative discussion that bridges the gap between ADHD and women's health.
Connect with Dana https://www.dc-nutrition.co.uk/
Grab a copy of Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a


Get full access to Heart of Menopause at clarissakristjansson.substack.com/subscribe

✨ Urinary incontinence may not be a common conversation topic, but it profoundly impacts quality of life. Even small leaks can lead to reduced fitness, low self-esteem, relationship struggles, and even anxiety and depression. It's time to take control! ✨
This week on @thrivingthrumenopause, we're thrilled to welcome urogynecologist Dr. Sarah Boyles to discuss urinary incontinence and pelvic health. Here's what you'll learn:
🔸 Urinary incontinence: A common issue for women of all ages, not just post-menopause.
🔸 Contributing factors: High-impact sports, pregnancy, hormonal changes, muscle atrophy, and pelvic floor injuries.
🔸 Importance of treatment: Enhances quality of life, social engagement, and mental health.
🔸 Effective treatments: Weight loss, vaginal estrogen, pelvic floor exercises, physical therapy, pessaries, injections, surgeries, medications, and nerve stimulation.
Dr Sarah Boyles discusses real solutions to improve your pelvic health and empower you to live your best life!
📅 Tune in to this episode and take the first step towards reclaiming your confidence and well-being.
Takeaways
* Urinary incontinence is a common issue that can affect women of all ages, including teenagers and young women.
* Activities like high-impact sports and pregnancy can contribute to pelvic floor issues and urinary incontinence.
* Treating urinary incontinence is important to maintain quality of life, social engagement, and mental health.
* Hormonal changes, muscle atrophy, and pelvic floor injuries are factors that can contribute to urinary incontinence in menopausal women.
* Weight loss can improve symptoms of urinary incontinence.
* Treatment options for urinary incontinence include vaginal estrogen and pelvic floor exercises.
* Balance exercises can help improve core strength and pelvic floor health. Proper technique, such as exhaling and squeezing the pelvic floor, is crucial during strength training to avoid worsening pelvic floor issues.
* Journaling symptoms and identifying bladder irritants can help manage bladder leakage.
* Treatment options for bladder leakage include physical therapy, pessaries, injections, surgeries, medications, and nerve stimulation.

Looking for more support? Dr. Boyles' Bladder 101 course provides education and guidance on managing bladder issues. https://thewomensbladderdoctor.com/courses/
Follow Dr. Boyles on https://www.instagram.com/thewomensbladderdoctor/
Tune into her podcast, While You Wait https://thewomensbladderdoctor.com/whileyouwait-podcast/
Grab your copy of Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a


Get full access to Heart of Menopause at clarissakristjansson.substack.com/subscribe

In this episode, Clarissa interviews Nagina Abdullah, a molecular and cellular biologist and weight loss coach who has helped over 1500 midlife women boost their metabolism and permanently lose weight. Nagina shares her journey of losing 40 pounds and discusses why diets don't work.
She explains the metabolic changes that occur during midlife, such as hormonal fluctuations, insulin resistance, and muscle mass decline.
Nagina introduces the six metabolism-boosting principles and why she emphasizes the importance of building a sustainable lifestyle rather than relying on restrictive diets.
In this conversation, Nagina Abdullah and Clarissa discuss the importance of timing and pairing of foods for metabolism and weight loss. They highlight the benefits of adding spices like cinnamon, turmeric, cumin, and coriander to boost metabolism.
They also emphasize the significance of portion sizes and introduce you to the fat-burning food framework. In addition, Nagina emphasizes the importance of accountability and mindset in the weight loss journey.
Top Soundbites
* "Diets are based on restriction and eating less, and whenever we have to pull back or not eat what we want, there's so much research that shows that if we're forbidden to eat certain foods, guess what we think about all day long? It's the foods we're forbidden from eating."
* "Our hormones are declining, and that's what jumpstarts this belly fat from happening. If you noticed that you didn't have as much belly fat, maybe you had belly fat, but maybe it's accumulating more. It's not anything you're doing wrong. It's actually because our hormones are changing."
Takeaways
* Weight gain and stubborn weight loss are common challenges for perimenopausal and menopausal women.
* Diets based on restriction and eating less often lead to cravings, guilt, and a cycle of yo-yo dieting.
* Metabolic changes during midlife, such as hormonal fluctuations, insulin resistance, and muscle mass decline, can make weight loss more challenging.
* Eating more protein, adding metabolism-boosting spices like turmeric and cinnamon, and being mindful of fat intake can help boost metabolism.
* Building a sustainable lifestyle with nutrient-dense foods and enjoyable physical activity is key to long-term weight loss and maintenance. Timing and pairing of foods can significantly impact metabolism and weight loss.
* Adding spices like cinnamon, turmeric, cumin, and coriander can boost metabolism.
* Following the fat-burning food framework, which includes 40-50% protein, 40-50% veggies, and 10-20% healthy carbs or fats on each plate, can support weight loss.
* Accountability and mindset play a crucial role in the weight loss journey.
Chapters
00:00 Introduction: Weight Gain and Metabolism
05:32 Nagina's Personal Weight Loss Journey
09:15 Metabolic Changes in Midlife
13:08 Principle 1: Eat More Protein to Boost Metabolism
21:03 Building a Sustainable Lifestyle for Long-Term Weight Loss
22:46 Optimizing Metabolism through Timing and Pairing of Foods
29:44 Pairing Foods to Control Blood Sugar Spikes
33:59 The Fat Burning Food Framework for Weight Loss
40:09The Power of Accountability in the Weight Loss Journey
42:57 Mindset: The Key to Successful Weight Loss
46:39 Join the Workshop: Boost Your Metabolism for Midlife Women
To connect with Nagina, head to her website: https://masalabody.com/
If you would like to join her upcoming free 5-Day Metabolism Boost that starts next week, then use this link: https://bit.ly/3Ku7FTZ
To grab your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49XBI1a


Get full access to Heart of Menopause at clarissakristjansson.substack.com/subscribe

Are you confused about HRT and looking for more support and guidance to help you make informed decisions? This week, Dr. Daved Rosensweet joins me to discuss menopause and hormone therapy and to dispel some of the myths and confusion.
Dr. Rosensweet was the clinical physician involved in the very first Nurse Practitioner training program in the U.S.A. and in charge of health promotion for the State of New Mexico. He teaches health professionals about treating women in menopause with bio-identical hormones.
He explains that the confusion arose in 2002 when a study falsely reported an increased risk of breast cancer with hormone therapy. He clarifies that the study showed a reduced risk and that subsequent research confirmed the safety and benefits of hormone therapy.
Dr Rosensweet also explains the difference between traditional hormone therapy derived from horse urine and bioidentical hormones derived from plants. He discusses the politics and profit motives behind the controversy surrounding bioidentical hormones.
Additionally, he emphasizes the importance of individualized treatment and testing hormone levels after a few months of therapy.
In this conversation, Dr. Daved Rosensweet discusses the importance of progesterone, testosterone, and estrogen in women's health and shares why he believes it is necessary to replenish all four ovarian hormones for optimal well-being.
Dr. Rosensweet also explains the significance of testosterone in preserving muscle mass and preventing muscle loss in older women. He highlights the importance of finding a healthcare provider who is knowledgeable about hormones and can individualize hormone prescriptions. The conversation also touches on the best vehicles for hormone delivery and the duration of hormone replacement therapy.
Key Takeaways
* Confusion about hormone therapy arose from a false report in 2002 that suggested an increased risk of breast cancer. Subsequent research has shown that hormone therapy actually reduces the risk of breast cancer, heart attack, and stroke.
* Traditional hormone therapy derived from horse urine was widely used but has been largely replaced by bioidentical hormones derived from plants.
* The controversy surrounding bioidentical hormones is driven by profit motives and attempts by pharmaceutical companies to regain market share.
* Testing hormone levels is not necessary before starting hormone therapy, but it is important to monitor levels after a few months of treatment to ensure optimal dosing.
* Individualized treatment is key, as hormone needs vary among women. Progesterone is crucial for mood, sleep, and bone health in women.
* Testosterone is not just a male hormone but a human hormone that plays a role in muscle preservation.
* Replenishing all four ovarian hormones is important for overall well-being in menopause.
* Finding a healthcare provider who is knowledgeable about hormones and can individualize prescriptions is essential.
* Topical application of hormones in creams, gels, or oils is the safest and most effective method.
* The duration of hormone replacement therapy should be based on individual needs and can be lifelong.
Chapters
00:00 Introduction and the Confusion Surrounding Menopause
03:33 The Truth About Hormone Therapy and Breast Cancer Risk
06:50 The Difference Between Traditional and Bioidentical Hormone Therapy
08:20 The Politics and Profit Motives Behind the Controversy
14:36The Importance of Testing Hormone Levels After Treatment
16:48 The Need for Individualized Treatment
19:57 Replenishing All Four Ovarian Hormones
20:18 Preserving Muscle Mass with Testosterone
23:35 Finding a Knowledgeable Healthcare Provider
23:52 The Best Vehicles for Hormone Delivery
24:24 The Duration of Hormone Replacement Therapy

Connect with Dr Rosensweet https://www.davedrosensweetmd.com/
Connect with Clarissa https://clarissakristjansson.com/
Get a copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/49X

In this episode, Clarissa is joined by Joy Brown Kirst, the founder of Modern Age Skin, to discuss the importance of skincare for perimenopausal and menopausal women.
Joy shares her personal journey of struggling with skin issues during perimenopause and how she started her own skincare brand to address the specific needs of women in this stage of life.
They discuss the various skin issues that women can experience due to hormonal changes, such as acne, rosacea, melasma, and eczema. Joy emphasizes the importance of addressing inflammation, skin structure depletion, and hypersensitivity in skincare products.
She also discusses the need for a more inclusive and positive approach to ageing in the beauty industry.
Key Takeaways
* Skincare is an important topic for perimenopausal and menopausal women, as hormonal changes can lead to various skin issues.
* Common skin issues during this stage include acne, rosacea, melasma, and eczema.
* Many skincare products focus on moisturizing and anti-ageing but fail to address the specific needs of perimenopausal and menopausal skin. It is important to look for skincare products that address inflammation, skin structure depletion, and hypersensitivity.
* The beauty industry needs to adopt a more inclusive and positive approach to ageing and move away from the anti-ageing narrative.
Timestamps00:01 Welcome to Thriving Through Menopause!
00:28 Skin Care Revolution: Meeting Joy Brown Kirst
01:29 Joy's Journey: From Personal Struggle to Skincare Innovation
04:16 Introducing Modern Age Skin: A Brand Born from Necessity
05:26 Addressing Menopause Skin Issues: Beyond Moisturization
13:32 Holistic Approaches to Menopause: Beyond Hormones
27:30 Empowering Women: Advocacy and Self-Care in Menopause
31:19 Where to Find Modern Age Skin Products
32:19 Closing Thoughts and Next Episode Tease
Listeners can enjoy a 15% discount on Modern Age Skin products by using the code TTM15.
Connect with Joyhttps://modernageskin.com/ https://www.instagram.com/modernageskin/ https://www.tiktok.com/@modernageskin
Connect with Clarissa https://clarissakristjansson.com/ https://www.instagram.com/thrivingthrumenopause/ Grab your copy of my new book, Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause. https://bit.ly/49XBI1a


Get full access to Heart of Menopause at clarissakristjansson.substack.com/subscribe

This episode of the Thriving Thru Menopause podcast unpacks the connection between menopause, bone density, and holistic health approaches. From understanding the impact of perimenopause on osteoporosis to learning simple yet effective exercises for bone strength, Clarissa and her guest, Helen Davis, offer holistic insights into managing health transitions.
In this episode, Clarissa and Helen discuss osteoporosis and the importance of supporting bone health during menopause.
Helen shares her personal experience with perimenopause and how it led to her diagnosis of osteoporosis. They also explore the limitations of traditional medical advice and the need for individual research and decision-making.
Helen introduces the Bones for Life method based on the Feldenkrais Method and focuses on dynamic movement and postural alignment to improve bone density and strength.
They highlight the benefits of weight-bearing activity and proper alignment for bone health. Improving posture alignment is crucial for overall health, including bone density, breathing, and pelvic floor function. It can also enhance confidence and a sense of possibility.
Poor posture can lead to injuries and negate the benefits of strength training. Simple exercises like aligning the neck and bouncing on heels can make a significant difference. Walking every day and incorporating bouncing exercises into daily routines are key habits for supporting bone health.
Helen Davis offers an Introduction to Bones for Life course, providing an opportunity to explore this practice at one's own pace.
Takeaways
* Perimenopause symptoms can be overlooked or misdiagnosed, leading to delayed treatment and potential health issues.
* Individual research and decision-making are important when considering treatment options for osteoporosis.
* The Bones for Life method, based on the Feldenkrais Method, focuses on dynamic movement and postural alignment to improve bone density and strength.
* Weight-bearing activity and proper alignment are key factors in maintaining bone health.
* Cultural practices like those found in Africa and Asia that involve carrying weight on the head and jumping may contribute to stronger bones. Posture alignment is essential for overall health and can impact bone density, breathing, and pelvic floor function.
* Poor posture can lead to injuries and negate the benefits of strength training.
* Simple exercises like aligning the neck and bouncing on heels can improve posture and support bone health.
* Walking every day and incorporating bouncing exercises into daily routines are effective habits for maintaining bone health.
* Helen Davis offers an Introduction to Bones for Life course on her website, providing a self-study option for learning and practicing this approach.

Chapters
00:00 Introduction and Perimenopause Story
03:42 Diagnosis of Osteoporosis and Emotional Response
11:34 Introduction to Bones for Life Method
15:31 Learning from Cultural Practices
27:19 How Poor Posture Can Negate Strength Training Benefits
28:39 Simple Exercises for Better Posture
36:32 Walking and Bouncing for Bone Health
43:48 Introduction to Bones for Life Course
Helen Davis offers an Introduction to Bones for Life course on her website, allowing one to explore this practice at one's own pace. https://onestepforward.today/ https://www.instagram.com/onestepforward.today/ https://www.facebook.com/onestepforward.hypnotherapy/ https://www.linkedin.com/in/helen-davis-onestepforward/
Clarissa Kristjansson https://clarissakristjansson.com/ https://www.instagram.com/thrivingthrumenopause
Get your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Thru Menopause https://bit.ly/49XBI1a



Get full access to Heart of Menopause at clarissakristjansson.substack.com/subscribe