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.
For this episode, I interviewed Linda Tyler, a plant-based cooking instructor, cookbook author, and writer. Linda’s book, the Plant-Based Anti-Inflammatory Cookbook, highlights the foods that are anti-inflammatory superstars in her 80 delicious plant-based recipes. Linda teaches cooking classes for the Portland Community College in Oregon and offers one-on-one plant-based lifestyle coaching. You will learn: What is chronic inflammation How does inflammation affect us as we get older (inflammaging) How to reduce inflammation through diet What foods Linda recommends for menopause Linda’s website: https://www.graciousvegan.com/ Follow Linda on Instagram: https://www.instagram.com/gracious_vegan/ Get my free Vegan Menopause 3-Day Meal Plan! 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.
8/25/24 • 34:36
One of the most devastating health concerns that can happen as we get older is female pattern hair loss. In this episode, I discuss many potential causes as well as what you can do about it. You will learn: How stress affects your hair Possible nutritional deficiencies that could be affecting your hair How hormones can affect your hair How to bring more circulation to your hair follicles Why having a waistline over 35 inches is detrimental to your hair, and what to do about it Get my free Vegan Menopause 3-Day Meal Plan! Follow on Instagram: https://www.instagram.com/anna.pelzer/ Follow on Facebook: https://www.facebook.com/vegan.menopause.podcast/ 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.
8/6/24 • 15:04
For this episode, I interviewed Dr. Neal Barnard about phytoestrogens and the WAVS study, in which participants reduced their hot flashes by eating boiled soybeans and following a vegan diet. Dr. Neal Barnard is an adjunct professor of medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine. Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institute of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. His latest book is The Power Foods Diet, the Breakthrough Plan that Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss. You will learn: What are phytoestrogens and how they help with menopause How phytoestrogens interact with the body compared to hormone replacement therapy How the participants of the WAVS study prepared their soybeans How phytoestrogens affect PCOS and endometriosis How the hormones in dairy products affect women during menopause Is it safe for men to consume soy? How the Power Foods Diet helped participants lose weight without added exercise Dr. Barnard’s tips for balancing hormones. Dr. Barnard’s website: https://pcrm.org Follow Dr. Barnard on Instagram: https://www.instagram.com/drnealbarnard/ Get my free Vegan Menopause 3-Day Meal Plan! 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.
7/15/24 • 47:21
There are many reasons why we may experience cravings during menopause. In this episode, you will learn ten strategies to help deal with them. You may also find these episodes helpful: Menopause and Sleep Mindful Eating Get my free Vegan Menopause 3-Day Meal Plan! Follow on Instagram: https://www.instagram.com/anna.pelzer/ Follow on Facebook: https://www.facebook.com/vegan.menopause.podcast/ 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.
6/23/24 • 13:41
For this episode, I interviewed Dreena Burton (the OG vegan author with six solo printed titles and two additional books co-authored with Dr. Neal Barnard) about her fascial self-stretching method, which provides the tools to regain a youthful body free of pain and stiffness. You will learn: How Dreena transitioned from cookbook author to Fascia FLO How overactivity impacts peri menopause How Fascia FLO nourishes the organs Why the source of your pain might surprise you How an office job affects the body Why fitness doesn’t have to be painful Dreena's websites: dreenaburton.com and fasciaflo.com Follow Dreena on Instagram: https://www.instagram.com/dreenaburton/ Follow Dreena on Facebook: https://www.facebook.com/DreenaBurtonPlantPoweredKitchen Get my free Vegan Menopause 3-Day Meal Plan! It's packed with plant protein to help you feel full longer, stabilize your blood sugar, boost your mood, and feel better overall during perimenopause! 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.
6/5/24 • 41:41
Protein is definitely an important topic, and an important one, especially for menopause. Aside from the structure of the body, protein plays many critical roles in maintaining our health. In this episode, you will learn: -why our protein needs change with age -why we need as much protein variety as possible -how protein affects mood -how to know if you are not getting enough protein And much more! In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This 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.
5/20/24 • 13:27
Chef Agathe is a raw vegan chef who healed herself from rheumatoid arthritis by changing her diet. She successfully owned and operated Café by Tao for eight years and now teaches online courses about raw vegan foods through her Living Cuisine Academy. Chef Agathe brings a wealth of experience to the table, having successfully transitioned her three children to living cuisine raw food and knows how to tactfully address concerns from your family and friends without creating hard feelings. In this episode, you will learn: -How a raw vegan diet reduces chronic inflammation -How to detoxify your body -The difference between a healthy vegan diet and an unhealthy one -How food helps skin and autoimmune conditions -Chef Agathe's secret to making raw vegan food more approachable Grab the free ganache recipe: ChefAgathe.com Save 20% on Chef Agathe's Burger 8 Ways course with the code: 20offgutlovingfoods In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This 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.
5/12/24 • 51:56
This episode is all about breast health. You will learn: -why breasts are more vulnerable to cancer during and after menopause -why the vegan diet is beneficial -which foods help and which foods are harmful -lifestyle practices to take care of your breasts -why you should avoid underwire bras Products mentioned (contain affiliate links to support the podcast): Living Libations Breast Massage Oil Revolution Adjustable Pullover Bra by Knix Download my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, in which I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This information on this website is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
5/3/24 • 13:56
On this episode, I interviewed Brigitte Gemme, batch cooking wizard, of Vegan Family Kitchen. Brigitte is the author of Flow in the Kitchen, Practices for Healthy Stress-Free Vegan Cooking. We discussed: -society's trend in moving towards convenience food and the effect on health -how batch cooking can help with stress -what to do if you hate cooking -infusing food with love -cooking as a mindfulness practice And much more! Brigitte's Instagram. Brigitte's Facebook. Brigitte's Meal Plans. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This 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.
4/25/24 • 49:00
As we age, our skin becomes more dry. Estrogen keeps our skin and tissues more supple and when that declines, the skin can become more delicate and fragile. In this episode, I share skin care tips and my routine. I mentioned in my episode about hydration that water helps to keep you skin plump, which can reduce wrinkles. Here is a link to a short Instagram video I did on drinking water as a meditative experience. Products mentioned in this episode (if you use the following links, I will receive a small percentage which supports the podcast): Rosewater Face Mist Aroma Glow Face Complex for Dry/Sensitive Ageless Skin Aroma Glow Face Therapy for Dry/Sensitive Ageless Skin Whether you want to try the products from this store or another aromatherapy store, I highly, highly recommend using natural, organic, handmade, plant-based products. I feel that they are amazing for a skin, a luxurious treat, and they are also not tested on animals. I hope these skin tips are beneficial to you! In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide. DISCLAIMER: This information on this podcast is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
3/19/24 • 08:23
Why would you want to eat mindfully? One reason is that as estrogen drops, we have a tendency toward more eating and getting less movement, which would lead to weight gain. We also have another hormone called leptin that signals that we are full. When estrogen decreases in menopause, we can become resistant to leptin and may not recognize the signals that we are full. So you may feel more hungry during perimenopause. Another reason for mindful eating is if you eat when you are stressed, that could lead to eating more food. In this episode, you will learn: -Why you may have stopped eating according to your own needs -How to recognize whether you are actually hungry -What to do if you want to eat for an emotional reason -What a mindful eating practice could look like and how to scale it to your lifestyle. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
1/29/24 • 08:40
Your body and mind interpret emotions from our physiology, like heart rate, or breathing rate, and perceptions, like safety or danger, sights, sounds, and beliefs. In peri-menopause, women may notice changes in mood: mood swings, more sadness, irritability, or anger. And these feelings can become bigger and more overwhelming. So something that might have been a slight annoyance before might now make you absolutely furious! Or sadness can turn into full on depression. In this episode, you will learn: -Some of the neurotransmitters that affect mood and how they are impacted in midlife -Which foods can help and which to avoid -Lifestyle strategies that help with mood -A mindset tip called reframing to help shift your beliefs. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
1/16/24 • 11:01
You have probably heard people talking about inflammation, but may be wondering what exactly is it? Reducing chronic inflammation can have huge results on menopause because it can bring about more energy and less fatigue, more mental clarity, slow down the aging process, and lead to better overall health and longevity, and better weight management. Inflammation is a function of your body trying to heal itself. It's a common, natural, response to injury, pain, illness, and stress. Acute inflammation can manifest as redness, heat, swelling and pain. Without inflammation, injuries would never heal, so this type of inflammation is useful to the body. However, the other type of inflammation, chronic low grade inflammation continues to last and does not have a purpose in health. It damages the body and can be the cause of premature aging, aches and pains, and illnesses including heart disease, cancer, strokes, and Alzheimer's. In this episode, you will learn: -how chronic inflammation affects the bodily systems -lifestyle tips to reduce chronic inflammation -some of the best foods and supplements to add to your diet to help with inflammation. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
1/9/24 • 10:14
Do you find that since perimenopause started, it’s become increasingly more difficult to sleep? Not only can falling asleep take longer, you may wake up too early, or be awake for a couple of hours in the middle of your sleep. In this episode you will learn: -Why sleep can be more difficult menopause -Effects of sleep deprivation -Four things that always affect my sleep -Other sleep strategies -The mineral that can help with sleep. Check out my 8-minute guided beach meditation available on Youtube. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
1/1/24 • 07:15
In this episode you will learn: -how veganism helps with certain health risks in menopause -benefits of fiber -fiber and weight loss -benefits of vegan protein In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
12/25/23 • 06:19
Dehydration could certainly be making your experience of menopause worse and I have some ideas for you to help, beyond drinking water. The Standard American Diet, consisting of high amounts of salty processed foods or fast foods, sugary drinks, and low amounts of fresh vegetables, is very dehydrating, and most North Americans are probably mildly dehydrated. In this episode, you will learn: -How dehydration affects your body and makes symptoms of menopause worse. -How to increase your hydration. -Which drinks increase hot flashes. -How much water is appropriate to drink. -How a vegan diet can help. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
12/18/23 • 08:37
In this episode, I discuss my experience with trying to find stock photos depicting menopausal women for an article in Global Vegan Magazine. I also discuss North America's youth based culture versus views of other cultures around menopause, my transition from exercise obsession to now doing exercise that is enjoyable, and some thoughts on opening up the discussion around menopause. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
12/11/23 • 09:08
In this episode, I explore something that you might not have thought of that can really help your experience with peri-menopause -- body awareness. I cover why it is beneficial on a practical level as well as how it can become a meditative practice, with even more benefits. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
12/7/23 • 07:56
In this episode, we explore why weight gain around the midsection is so common during menopause and some tips on what to do about it. This is not about body shaming, and I encourage you to have a healthy body image and to love your body regardless of perceived imperfections. However, weight gain, particularly around the belly, is a very common struggle during perimenopause and something I get asked about a lot, so I wanted to share some information. Abdominal fat can also mean that fat is stored around your organs which can have health consequences such as cardiovascular disease. So my hope for you is both that you are happy and comfortable in your body and also that you are at a healthy weight without health risks. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
11/27/23 • 10:16
In this episode, I address a common question -- how to tell if you are in menopause. Perimenopause, the stage before the one year with no menstrual cycles, can last many years and this is the stage where estrogen is fluctuating downward. That can cause certain symptoms, and the symptoms are not going to be the same for everyone, but I discuss eight of the more common ones. Why menopause coaching can be helpful: if we work on things like reducing your stress, improving your diet or moving your body more, as well as mindset, and things like sleep habits, those factors can help you have a better experience with your transition to menopause. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
11/20/23 • 07:21
Menopause can have a negative effect on our bone health. In this episode, I discuss risk factors, and what we can do to help our bones. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
11/13/23 • 07:29
The show producer has not yet provided a description for this episode.
11/5/23 • 08:39
In this episode, I discuss -common stressors around menopause -effects of chronic stress -how lowered estrogen affects stress -the analogy of capacity for stress as a bucket of water -simple ways to reduce stress -One-Minute Mediation video In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
11/1/23 • 06:20
In this episode, I share my story and how to view menopause as an opportunity. In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience, I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms If you're struggling with menopause symptoms, a Menopause Wellness Check will help! You will get a custom video with feedback and tips based on the information you provide.
10/31/23 • 08:22
