Thriving Thru Menopause Clarissa Kristjansson

In today’s episode, we’re diving deep into the world of sleep, especially for women navigating perimenopause and menopause.
This week, Clarissa is in conversation with Joya Van Der Laan, a board-certified nurse practitioner and the founder of Nourish House Calls. Van Der Laan has specialized in Functional Medicine for over a decade and a key area of her work is supporting women to sleep better in perimenopause and menopause.
They explore how sleep is interconnected with hormone balance, stress, and overall health. Joya emphasizes the need for quality sleep and suggests tracking sleep patterns using devices like the Oura Ring.
They also discuss the role of nutrition, particularly in managing blood sugar levels, and how it can impact sleep.
The conversation looks into the importance of our hormones in supporting better sleep, including managing stress hormones and the role and importance of progesterone in promoting better sleep and relaxation. It also explores the impact of estrogen on sleep quality.
Throughout the conversation, Joya highlights the need to treat the whole person and consider the interconnectedness of various factors in improving sleep quality. How lifestyle factors such as exercise, alcohol, and strategies for managing the need to urinate during the night all play important roles in ensuring a good night’s sleep.
Joya emphasizes the importance of a holistic approach to sleep, including hormone optimization, nutrition, and the role of supplements.
She encourages listeners to advocate for themselves and seek solutions for better sleep.
Takeaways
* Sleep is a crucial aspect of overall health for women in perimenopause and menopause.
* Tracking sleep patterns using devices like the Oura Ring or Whoop Strap can provide valuable insights into sleep quality.
* Nutrition plays a significant role in sleep, particularly in managing blood sugar levels.
* Managing stress is essential for better sleep, and practices like mindfulness and breathwork can help activate the parasympathetic nervous system.
* Progesterone is a key hormone that promotes better sleep and helps balance cortisol levels. It is also important for sleep and relaxation as it is a precursor for GABA, a neurotransmitter that plays a role in sleep.
* Treating the whole person and considering the interconnectedness of various factors is crucial in improving sleep quality.
* The balance of estrogen can affect sleep, particularly its role in hot flashes, night sweats, and cortisol spikes.
* Exercise should be approached with caution, as intense workouts can drain the adrenal bank account and disrupt sleep. Weightlifting and muscle-building exercises are beneficial for hormone balance and healthy aging.
* Alcohol consumption can negatively impact sleep quality and overall health. It is important to be mindful of the effects of alcohol and make informed choices.
* Proper hydration, including electrolyte balance, can help manage the need to urinate during the night. Pelvic floor health and vaginal tissue health are also important considerations.
* Advocating for oneself and seeking solutions for better sleep is crucial, as sleep issues during menopause can be addressed and improved with the right approach.
🔗 Links & Resources:
Follow Joya Van Der Laan: Nourish House Calls https://nourishhousecalls.com/
Grab a copy of Clarissa's new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause https://bit.ly/BeyondHormones


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

Did you know that most of us can benefit from simply cutting back on alcohol without having to claim sobriety or be completely alcohol-free?
In this episode of ‪@thrivingthrumenopause‬ , Clarissa is joined by the inspiring Molly Watts to delve into a crucial topic for women in midlife: alcohol and its impact during perimenopause and menopause.
Molly is the host of the top-rated Alcohol Minimalist podcast. She is a trusted voice in the mindful drinking community, an expert contributor to Sunnyside (a mindful drinking app), and Moderation Management,that provides support for anyone who wants to change their relationship with alcohol.
In our conversation, Molly shares her personal journey, revealing how she transformed her relationship with alcohol.
They uncover the science behind alcohol consumption, discussing the specific risks it poses for women in this stage of life. Molly emphasizes the importance of mindfulness and intentionality when it comes to drinking, offering actionable tips for embracing alcohol minimalism.
Together, they challenge societal norms and beliefs surrounding alcohol, shedding light on the often overlooked benefits of prioritizing alcohol-free days.
This engaging conversation is a must-listen for women aged 40 to 60. It aims to empower you with knowledge and practical strategies to navigate midlife with health and confidence.
Don't miss out on these valuable insights, which could transform your approach to alcohol and enhance your overall well-being as you navigate through menopause.
Connect with Molly Watts on her website and get your copy of Alcohol Truths: How Much is Safe?
Tune into the Alcohol Minimalist Podcast https://www.mollywatts.com/podcast/
Follow Molly on social media, Instagram and Facebook alcoholminimalist
Get your copy of Clarissa's 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

In the second of our two-part series on cravings in menopause, Dr. Glenn Livingston, a psychologist and former food industry consultant, shares his personal battle with food addiction and how he overcame it. And how he went on to write his book Defeat Your Cravings: The Back Door to Weight Loss, which has sold over 1 million copies.
In this eye-opening podcast episode, Dr. Livingston reveals:
🔹 The powerful impact of the food industry on our cravings
🔹 How traditional approaches to weight loss and cravings often fall short
🔹 The role of the reptilian brain in our eating behaviors
🔹 His unique concept of the 'food monster' and the technique of building a 'fireplace' around it to resist cravings
🔹 Practical strategies for extending the time between stimulus and response, like developing the 'pause muscle' and switching to non-food sources of dopamine.
Dr. Livingston emphasizes the importance of enjoying the weight loss journey, learning to love yourself, and embracing the changes that come with age and menopause.
He exposes the diet industry's tactics to make women feel they must look a certain way. He highlights the importance of focusing on becoming a different person with food and pursuing other goals and dreams.
Discover how the food industry exploits our variety of impulses and creates the illusion of healthy products.
Learn Dr. Livingston's tips for creating a specific food plan with clear rules to overcome cravings and develop a success identity.
Plus, delve into the science behind cravings and the importance of understanding and extinguishing food cue pairs.
This episode is a must-listen for any woman in perimenopause or menopause looking to take control of her cravings and transform her relationship with food.
Don't miss out—hit play and start your journey to a healthier, happier you today! 💪🍎💃
Connect with Dr Glenn Livingston and a get copy of his book https://www.defeatyourcravings.com/
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

In this episode, Clarissa and Dr. Jessie Hehmeyer discuss the root causes of cravings and why an all-or-nothing approach to managing weight is ineffective.
Dr. Jessie Hehmeyer is the physician founder of Well Empowered, where she practices heart-centered, data-driven functional medicine.
Dr. Jessie identifies five common causes of cravings: being on the blood sugar roller coaster, insufficient sleep, insufficient nutrients, emotions, and environment.
Dr Jessie provides practical tips for addressing each cause, such as starting the day with a protein and fat-centric breakfast, improving sleep quality, addressing nutrient deficiencies, finding alternative ways to cope with emotions, and creating a supportive environment.
In this conversation, Dr. Jessie Hehmeyer and Clarissa discuss various strategies for managing cravings and maintaining a healthy lifestyle during menopause. We explore the role of hormones, sleep, and nutrition in managing cravings and the importance of finding a middle ground and avoiding an all-or-nothing approach.
Dr. Hehmeyer emphasizes the need for self-care and self-compassion and encourages listeners to ask themselves, 'What is my best game right now?' to make choices that support their health and well-being.
Takeaways
* Cravings can be caused by being on the blood sugar roller coaster, insufficient sleep, insufficient nutrients, emotions, and the environment.
* Starting the day with a protein and fat-centric breakfast can help stabilize blood sugar and reduce cravings.
* Improving sleep quality can reduce cravings by regulating appetite and stabilizing blood sugar levels.
* Addressing nutrient deficiencies through lab tests and supplementation can help reduce cravings.
* Finding alternative ways to cope with emotions can reduce emotional eating and cravings.
* Creating a supportive environment by keeping healthy foods easily accessible can help reduce cravings. Low progesterone and GABA supplementation can help support sleep during menopause.
* Improving sleep hygiene, such as reducing electronic use before bedtime, can enhance sleep quality.
* Finding a middle ground and avoiding an all-or-nothing approach to nutrition and exercise is key to long-term success.
* Self-care and self-compassion are essential for managing cravings and maintaining a healthy lifestyle.
* Asking oneself, 'What is my best game right now?' can help make choices that support overall health and well-being.
Connect with Dr Jessie Hehmeyer https://wellempowered.com
Get your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause here https://bit.ly/49XBI1a


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

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