The Well Life Podcast thewelllifepodcast

Episode 28: Women's Health: Menopause
 
What is Menopause: 
Menopause is defined as having no menstrual period for one year. The age it starts can vary, but it typically occurs in your late 40s or early 50s. Menopause can cause many changes in your body.
Menopause symptoms are the result of a decreased production of the hormones estrogen and progesterone in the ovaries. Symptoms can include hot flashes, weight gain, or vaginal dryness.
The average age menopause begins is 51 years old.
The majority of women stop having periods somewhere between ages 45 and 55
What is Perimenopause:
Perimenopause refers to the period of time right before menopause begins.
During perimenopause, your body is beginning the transition into menopause. That means that ovarian hormone production is beginning to decline.
You may begin to have some symptoms commonly associated with menopause, like hot flashes. Your menstrual cycle may become irregular, but it won’t stop during the perimenopause stage.
Once you completely stop having a menstrual cycle for 12 consecutive months, you’ve entered menopause.
Symptoms: 
Hot flashes can happen daily or even several times a day. You may have them for just one year or over several years.
Avoiding triggers may reduce the number of hot flashes you have. 
Hot flash triggers can include:
consuming alcohol or caffeine
eating spicy foods
feeling stressed
being somewhere hot
Smoking or having a higher body weight may also make hot flashes worse.
HOT FLASH PREVENTION
Avoid triggers like spicy foods, caffeine, or alcohol. Smoking may also make hot flashes worse.
Dress in layers.
Use a fan at work or in your home to help cool you down.
Talk with a healthcare professional about medications that may help reduce hot flashes.
Bone Health:
The decline in estrogen production can affect the amount of calcium in your bones. This can significantly decrease bone density, leading to a condition known as osteoporosis.
It can also make you more likely to experience hip, spine, and other bone fractures.
Many women experience accelerated bone loss during the first few years after their last menstrual period.

To keep your bones healthy:
Eat foods with lots of calcium, such as dairy products or dark leafy greens.
Take vitamin D supplements.
Exercise regularly and include weight training in your exercise routine.
Reduce alcohol consumption.
Avoid smoking.
There are prescription medications you may want to discuss with a doctor to prevent bone loss as well.
Heart disease: Not all people experience symptoms of heart conditions during menopause, though some people do experience dizziness or cardiac palpitations.
Decreased estrogen levels can prevent your body from retaining flexible arteries. This can impact blood flow.
Maintaining a healthy weight for your body, eating a nutritious diet, exercising regularly, and not smoking can all reduce your chances of developing heart conditions.
WEIGHT MANAGEMENT
Focus on a healthy lifestyle to manage your weight, if needed.
Eat a well-rounded diet that includes increasing calcium and reducing sugar intake.
Engage in 150 minutes a week of moderate exercise, or 75 minutes a week of more intense exercise, such as running.
Don’t forget to include strength exercises in your routine.
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 27 - Mothers Day
 
Her children stand and bless her. Her husband praises her: “There are many virtuous and capable women in the world, but you surpass them all!” (Proverbs 31:28, 29 NLT)  
In 1905, Anna Jarvis, the daughter of Ann Marie Reeves Jarvis successfully introduced the idea for a national holiday recognizing mothers. Ann Marie Reeves Jarvis had followed Howe's campaign and had pursued her own volunteer efforts during the Civil War. Ann Marie died on May 9, 1905, and her daughter, Anna, missed her mother greatly. She started a dedicated letter-writing campaign to declare an official Mother's Day. Through Andrews Methodist Church in Grafton, West Virginia, the first observance occurred on May 10, 1908.
This day, to honor Anna Jarvis's mother, grew into a national observance until in 1911 when every state participated. Soon it was spreading internationally, and on May 9, 1914, President Woodrow Wilson proclaimed Mother's Day a national holiday to be held on the second Sunday of May.
 
To the mom who feels unqualified and inadequate, you are more than enough. in fact you are exactly what your child needs to become who they've been created to be.
 
To the mom who messes up, yells at her kids, and gets angry, it's okay. We have all been there. You are the one who teaches your child discipline, and gives them a healthy fear of wrong and the will to do right.
 
To the mom who's house is messy or meticulously organized, you create an atmosphere of home, a place of safety and comfort. You've made a shelter for your child to run to when they are scared or hurt.
 
Mom, you are perfectly imperfect, adequate and qualified to be exactly who your child needs. When you feel like you have utterly and completely failed, hold on to hope.
 
I am privileged to see the fruit of my investment as a mom not only through my children, but my grandchildren as well. The fruit of what you do now, really does come to life beyond this moment. This mom, who messed up more than I can say. This mom who thought she got it more wrong than right. This mom that thought she was probably the worst mom in the world, can now see that the choices that mattered most have birthed incredible human beings. Even when your child is distant and you weep over their mistakes and blame yourself for them, hold on to hope. Keep praying. Keep believing. Keep loving. God has a miraculous way of making all of your messes into beauty that births satisfaction and unexplainable joy. 
 
Mom, fix your focus on the vision you have, God has, for your family. I can promise you, your dreams will unfold, one tear, one smile, one setback, one victory, one moment at a time. You're doing better than you think you are. Your legacy is being formed and unfolding and you are going to be so surprised at how good this is all going to turn out! I promise! Happy Mother's Day!
 
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 26 - Longevity and Natural Medicine with Dr. Joy
Dr. Joy started with an interest in medicine from a young age. Her father was an orthopedic surgeon and her mother a school psychologist.  Knowing she wanted to be a doctor she studied biology and environmental sciences while finishing a pre-med curriculum at Cornell College. 
Dr. Joy believes in a collaborative approach where she empowers her patients to make informed decisions in their health care.  Treatment incorporates clinical nutrition, hydrotherapy, mind-body medicine, botanical medicine, homeopathy, nutrient therapy, detoxification, physical medicine, diet and lifestyle interventions and pharmaceuticals as needed. 
While working with her patients, Dr. Joy likes to optimize their health and revitalize their mind and body. Her goal as a physician is to provide empathetic, patient centered care.  She wants to teach her patients how to thrive as individuals in this fast-paced world. She hopes to inspire her patients to be the healthiest they can be.
Contact Info:
Website:  https://www.sisuhealth.net/
253-549-9216
Instagram: @drjenjoy
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 25: Overcomers Growth Mindset with Bello Dondja
 
Bello is a Go To Market Strategist and Founder of Ease Digital Studio, Helping CBOs and SMEs Thrive Online.
Experienced Product Manager leading cross-functional teams to deliver innovative SaaS products in education, employment, and healthcare sectors. Adept in strategic execution, product lifecycle management, and program development. Deeply dedicated to propelling user experience and closing equity gaps for BIPOC communities.
Values: Servant Leadership and Excellence
Contact info:  www.easedigital.studio
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 24 - Transitions
 
'Teach me how to make good decisions, and give me revelation-light, for I believe in your commands.' Psalms 119:66
 
Life, whether we like it or not, comes in seasons. Transitions from one season to another can be joyful, stressful, sad, and maybe even scary. We never know what is coming in the new season. I find that there is always an element of feeling lost. 
Transition is all about change. Most people don’t like change - why? 
Comfort zone
“In transition God focuses on removing you from old patterns, methods, ways of doing and thinking, old assignments and mantles, severing old ties and cycles, healing wounds and trauma, installing new identity, awakening new authority, and preparing you for the promised land and “new thing” you have known was coming.” 
Characters of the Bible who navigated transition well or not so well
Moses
Noah
Abraham
Jonah
Old & New Wine skin
Jesus - Jesus - held nothing back. He challenged the status quo, called out the religious and ministered to the broken,  and changed the entire world. 
 
Seasons of LifeSchool, marriage, kids, aging
Moving from place to place, job to job

Change without complaining - Your Reaction determines your reach
Redeeming lost time - So Isaiah the prophet asked the Lord to do this, and he caused the shadow to move ten steps backward on the sundial of Ahaz!' 2 Kings 20:9-11  
 
Leadership is all about transitioning - Great leaders are working constantly to give power awayRelay Race  - passing the baton

Normalize ending. Normalize change
The path to being well and changing your life is simple—just five steps repeated over and over and over again. The five steps are:
Own your stories
Acknowledge reality
Get connected
Change your thoughts
Change your actions 
 
“Stop dwelling on the past. Don’t even remember these former things. I am doing something brand new, something unheard of. Even now it sprouts and grows and matures. Don’t you perceive it? I will make a way in the wilderness and open up flowing streams in the desert.” ISAIAH 43:18–19
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 23 - Yoga Faith with Michelle Thielen
 
Michelle Thielen is a speaker, author, activist and founder of YogaFaith.
As a Trauma Sensitive Yoga Therapist, Michelle has been instrumental in the aiding with the restoration of those who suffer from trauma, anxiety and depression into healing and freedom.
She holds certifications with the American Council of Exercise, is a Yoga Therapist with the International Association of Yoga Therapists and founder of the Christian Yoga Association.
To connect with Michelle or learn more about Yoga Faith, go to 
www.yogafaith.org
Email her at:
michelle@yogafaith.org
Instagram: YOGAFAITH 
Instagram: Michelle.Thielen
Facebook: YOGAFAITH
Facebook: Michelle.Thielen
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/