Menopause, Marriage and Motherhood Karen O‘Connor

It's one of the dreaded symptoms of menopause: The Menopause Belly, the weight that can't be shifted no matter what you do. It's as though suddenly, everything that used to work, no longer works anymore, it actually makes things worse.Which leads to the question: what can we do? Not just to stay healthy but to lose that belly fat and begin to feel good about ourselves again?In the quest for better health and fitness, particularly during menopause, it's crucial to understand why traditional dieting approaches often fall short and how a more holistic view of nutrition can provide lasting solutions.Rachel Freiman, author and founder of Mindstrong Fitness, discusses the neuroscience behind dieting and the importance of understanding nutrition as a skill. She explains why diets don't work, how any kind of restriction isn't sustainable and how to fuel your body the right way to achieve your weight loss goals.She also highlights the impact of nutrition on menopause symptoms and the importance of raising one's energy and vibration to live a fulfilled life.Key Takeaways: 
The real reason why diets don't work.
What macros are and why we need to understand them.
The importance of personalised nutrition plans in sustainable weight loss.
Menopause does not have to negatively impact metabolism; proper nutrition can help fire up the metabolism.
How nutrition plays a significant role in minimising menopause symptoms such as hot flashes and sleep disturbances.
How taking control of nutrition and raising one's energy and vibration can lead to a more fulfilled life.
Chapters:0:03:45  Rachel's passion for teaching nutrition and debunking diet myths0:07:34  Changes in metabolism and exercise requirements for women0:08:46  The biology of aging and metabolism0:10:39  Trusting the body and firing up metabolism through nutrition0:11:04  The importance of lean muscle mass for longevity0:11:28  Importance of resistance training for women as they age0:13:34  Traditional diets based on restriction are not sustainable0:15:22  Personalized approach to nutrition using macros0:22:00  Impact of menopause on metabolism and hormones.0:33:55  Diet industry's marketing and lack of empowerment0:37:24  Immediate empowerment and transformation through taking control0:39:19  Mindset shift from all in, all out to continuous progressQuotes
"The world does not need another personal trainer. The world does not need another diet system" 
"We can absolutely fire up your metabolism through nutrition alone"- Rachel Freiman
Listen, watch and find out more here: https://mmmpodcast.me/ep218

In this episode, Mairi Thomson talks about a little known side effect of peri-menopause and menopause: bone density loss. There is a huge need for women to become aware of this condition and be proactive in managing their bone density before any loss becomes irreversible. In this episode, Mairi Thompson shares her own experience of being diagnosed with osteopenia, a condition that can lead to osteoporosis, and how it prompted her to find out as much as she could about the topic and then teach others about the importance of bone health.
Key Takeaways:
Bone density loss is a silent symptom of menopause that often goes unnoticed and unaddressed.
Women over 40 are at a higher risk for osteopenia and osteoporosis due to hormonal changes and other factors.
Building strong bones before entering perimenopause can help prevent further bone density loss.
Strength training and weight-bearing exercises are crucial for maintaining bone health during menopause.
Increasing protein intake, especially at breakfast, can support muscle and bone health.
Timestamps:0:02:00 | Mari's experience with perimenopause and shock of symptoms0:05:18 | The importance of bone density and risk factors for osteoporosis0:10:29 | Cost and coverage of bone scan test0:11:46 | The impact of oestrogen in menopause0:12:39 | How to monitor oestrogen levels and manage symptoms0:16:56 | The changes we can make in exercise, diet, and stress management to support bone health0:17:25 | The impact of hormones, metabolism, and inflammation on weight and energy0:18:29 | Differences in fat storage and energy utilisation during menopause0:21:30 | How inflammation and stress affect food absorption and fat storage0:25:43 | Why doing the same exercise routine won't work in menopause0:26:46 | How menopause can negatively impact body confidence and self-esteem0:31:43 | Why oestrogen is necessary for building muscle mass0:33:20 | How to embrace menopause as a time of reflection and empowerment0:39:03 | How to get in touch with Mari Thompson at BodyMindBones.comQuotes:
"You can't cut out health the symptoms of perimenopause, but you can make your symptoms better." - Mari Thompson
"If you can build your bone density bank before you hit perimenopause, you have a much better chance of maintaining your bone density." - Mari Thompson
"Strength and weight training has been proven to burn belly fat and build muscle mass." - Mari Thompson
Listen, watch and find out more here: https://mmmpodcast.me/ep217



 

Woke or not? Do you understand the term? Do you know what it's talking about?




In these days of fast-changing terminology, a common work can change its meaning, and whether it's a compliment or an insult, in an instant. "Woke" is a classic example of that.




Nina Thom, author of “Woke or Not: A Guide to Woke for Older People,” joins Karen O’Connor to discuss the concept of “woke”. Nina explains that her book is a reference guide for those who are unfamiliar with the term woke and want to understand its origins and meanings. She shares her personal journey of curiosity about the term and her desire to bridge the gap between generations in understanding social justice issues. 
Nina explores the historical context of Woke and highlights the importance of understanding the nuances and complexities of the term. She also discusses the emergence of anti-woke movements and the challenges of cancel culture. This is about giving older people a comprehensive understanding of woke culture and its impact on society.
Find out more, connect with Nina and buy the book here: https://www.mmmpodcast.me/ep216 

Did you know that Jet Lag can have a much wider impact beyond just being tired for a few days? 
Most of us know that jet lag disrupts our body clock, leading to daytime sleepiness, brain fog, and mood changes, but how many of us have considered the wider impact that these disruptions can have on those around us?
Dr Steven Jasper explains so many things about jet lag that you may not be aware of: preventing jet lag, recovering from jet lag as quickly as possible, minimising the impact of jet lag on our private lives, work lives and overall health.
Join us now to find out what type of body clock you have and how you can work with your body type to mitigate the effects of jet lag.
Key Takeaways:
Jet lag can have a significant impact on performance, mood, and overall well-being.
Morning people may find flying west more challenging, while evening people may struggle more with flying east.
Supporting employees who travel frequently includes allowing breaks and time outside, delegating tasks, and providing time off to recover from jet lag.
In families, open communication and understanding are crucial when dealing with jet lag.
Respecting individual body clocks and chronotypes can help prevent and manage jet lag.
Key Points:04:12   Impact of jet lag on business travellers’ performance05:57   Impact of jet lag on relationships and family life08:11   Explanation of what causes jet lag09:04   Factors that influence susceptibility to jet lag09:30   Difference in jet lag experience based on morning or evening preference16:30   The serious health effects from jet lag27:45   Challenges for partners left behind during travel28:36   Impact of travel on family life32:16   Using light therapy to prevent jet lag36:50   The need for employers to support workers who travel frequentlyQuote:"Jet lag can have an impact on relationships, as it can lead to irritability and strain." - Dr. Steve Jasper

 
Connect with Steve and find out more here: https://www.mmmpodcast.me/ep215

Many of us do things to "improve" ourselves, whether that's personal development courses, reading self-help books or listening to podcasts (thanks!), but how many of us do those things because we believe there's something wrong with us?The problem is the person we have to spend the most time with is ourselves, so let me ask you this: how much do you like yourself?Do you focus on what you've done wrong, on what you did or didn't do when you should or shouldn't have done it? Are you one of those people who compares themselves to others only to realise how much better other people are in life, in looks, in achievements?Personally - and not being a perfectionist in any way, shape or form, nor am I judgemental or critical (particularly towards myself) - this is exactly what I do: I focus on what I did wrong, what I could have done better and, for the most part, I'm not happy with myself about the whole thing, so the idea of liking myself is possibly a bit far-fetched, maybe even a tad outrageous.Join me in conversation with one of Australia’s most respected coaches and trainers in the fields of personal development, NLP and Coaching, Pip MacKay.
 
Find out more about Pip, register for her upcoming free 1-day event and connect with her here: https://www.mmmpodcast.me/ep214

When trauma of any kind descends on us, it can be very difficult to keep from sinking into depression, hopelessness and apathy but some people seem to manage it.How do you manage your emotions, take responsibility while being open to other people's ideas, and allow your loved ones to support you without taking onboard their upset and pain? Also, how do you make the best decisions for yourself and your life while you're in the middle of all fear, pain and upset?
Anyone who's ever been told that they or a loved one has a life threatening medical condition will know how the mind and body can shut down. You don't hear things, you can't function, your whole existence seems to initially be one of numbness followed by overwhelming and often incapacitating emotions. Unfortunately, there are decisions to be made, people to notify, things to do.At age 35, Shana Pereira was told that her kidneys were failing. Five years later and still waiting for a transplant, she was told that her heart was also failing. At Christmas 2020, while doctors were telling her that a heart and kidney donor had been found, Shana went into cardiac arrest and flatlined for 2 minutes. She was rushed to surgery where they manually kept her heart beating until the replacement arrived several hours later.
Now Shana is supporting other people going through challenging medical experiences about how to take care of yourself emotionally and physically and how to set yourself up with a medical team that's going to give you support in a way that works best for you. In other words, how to take responsibility for your own medical journey while allowing your doctors to perform to the best of their ability. It's not about taking control, it's about creating a team.Join us now and download Shana's book here: https://www.mmmpodcast.me/ep213