Moving Through Menopause

In this episode of 'Moving Through Menopause,' I welcome Dr Mike Van Thielen to share his 7 steps to take control of your health at menopause and beyond.

Introducing Dr. Mike Van Thielen

Dr. Mike Van Thielen, PH.D. HOLISTIC NUTRITION, PHYSICIAN, MENTOR and BIOHACKING EXPERT, BESTSELLING AUTHOR, TEDx SPEAKER, INTERNATIONAL KEYNOTE & MOTIVATIONAL SPEAKER, AND WORLD RECORD HOLDER in SWIMMING, has been involved in optimal health practices, anti-ageing and regenerative medicine, sports performance, nutrition, supplementation, and biohacking for over three decades.

Where do I begin to take control of my health at Menopause?

With all the choices and ‘noise’ where do we begin to get the results we are looking for? Dr Mike reminded me that ‘how we think is how we feel’. Please don’t underestimate the importance of mindset; he invites us to create a purpose-driven plan to achieve our goals so we can thrive through Menopause and all life transitions.

Menopause could be a new beginning, so if you are seeking fulfilment in midlife, set yourself some achievable goals, make a plan and take small, actionable steps towards achieving your goals every day.

00:00 Introduction

00:47 Menopause; a new beginning, not the end.

01:23 Mindset and Midlife: Finding Purpose

04:02 Creating a Plan for Fulfillment

12:00 Overcoming Pain and Optimising Health

14:13 The Seven Foundations of Health

26:37 The Power of Biohacking

30:23 Conclusion: Embracing a Healthy Lifestyle

Always remember Movement is Medicine for Menopause and there's no time like the present.

Phillipa xx

Thanks to Dr Mike Van Thielen

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In this episode of Moving Through Menopause, I am joined by Natalie McKenzie, a Cognitive Rehabilitation Therapist and Certified Brain Injury Specialist Trainer.

Did you know that hormonal fluctuations can impact the brain and cognition (thinking)? Challenges like brain fog, memory issues and fatigue can be a direct result of decreasing oestrogen levels. But what can you do to help?

Natalie shares her tops tips to help women feel confident and empowered during menopause.

Learn about cognitive health and why things like learning new skills, journaling, and maintaining social connections can make a difference.

Tune in for an enlightening conversation packed with valuable advice for better Brain Health.

00:00 Introduction to the Brain and Menopause

00:38 Welcome to the Podcast

00:47 Meet Natalie McKenzie: Cognitive Rehabilitation Expert

01:26 Understanding Cognition and Menopause

02:51 The Impact of Hormonal Changes on the Brain

05:18 Attention and Memory Issues During Menopause

11:58 Brain Injuries and Their Long-Term Effects

16:50 Cognitive Health Assessments and Online Tools

22:06 Strategies for Cognitive and Emotional Well-being

23:03 The Importance of Learning and Socialisation

26:37 Fatigue Management and Self-Care Tips

38:48 Conclusion and Where to Find More Information

Thanks for listening 😍

Move with Phillipa

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Work with Natalie

Natalie is available for online consultations https://www.thebraininjurytherapist.co.uk/

Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

In this episode, Dr Alan Bauman, a World-leading hair restoration specialist, shares his top tips to help us maintain healthy hair during menopause and beyond. With over 34, 000 patients treated in his South Florida Practice, he knows his stuff. We chat all about the common causes of hair thinning during menopause, and the surprising effect of weight loss drugs like Ozempic on hair. We can't help appreciating a 'good head of hair' in a mate, your Lizard brain is to blame!

Dr Bauman recommends a holistic approach to hair care, including:

Learn more about the many non-invasive treatments available for hair loss, including medication, laser therapy, and injectables.

We debunk some myths and showcase the advancements in hair restoration surgery for the natural results that are possible using modern techniques.

The future for hair loss treatments borders on science fiction, but the technology to clone hair follicles is just around the corner and you can save your healthy hair follicles TODAY!

If you have a genetic predisposition for hair loss (check out the family photos for clues) get ahead of the game with early intervention and a tailored approach to increase your hair (health) span.

If hair loss is causing you a headache, help is available to promote healthy hair through menopause and beyond.

Chapters

00:00 Introducing the Moving Through Menopause Podcast

01:48 Exploring Hair Health During Menopause

03:05 The Emotional Significance of Hair for Women

05:18 Understanding Androgenetic Alopecia

06:50 Dr Bauman's Journey into Hair Restoration

11:09 The Importance of Scalp Health for Hair Vitality

15:23 Navigating Hair Care and Restoration Techniques

18:36 The Role of Hormones in Hair Health

20:52 Leveraging DNA Analysis for Personalized Hair Treatment

22:18 Understanding Minoxidil and Hair Growth

22:49 Exploring Genetic Factors in Hair Loss

23:21 Combating Aging and Hair Loss with Multiple Therapies

23:49 Synergistic Approaches to Hair Growth

25:15 The Role of Exercise and Mitochondria in Hair Health

25:37 The Science Behind Red Light Therapy

26:55 Innovations in Hair Restoration: From Topicals to Transplants

38:03 The Future of Hair Restoration: Cloning and Stem Cell Banking

41:59 Closing Thoughts and Future Engagements

Dr Alan Bauman; founder and CEO of Bauman Medical

Dr Bauman is known for pioneering numerous technologies in the field of hair restoration including minimally- invasive FUE Follicular Unit Extraction, Low- Level Laser Therapy, PRP Platelet Rich Plasma, PDOgroTM, VIP|FUETM No-Shave Hair Transplant, Trichology/Scalp Health Treatments, Eyelash Transplants and others.

Bauman Medical.com

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In this episode, I am joined by Leslie Kenny. (Founder of Oxford Healthspan and the Oxford Longevity Project.) Leslie took biohacking to new levels when she reversed her diagnosis of Rheumatoid arthritis and 'lupus'.

Lesley was determined to heal herself and now she shares her account of the self-experimentation that eventually led to her recovery.

Autoimmune conditions like Rheumatoid Arthritis and thyroid disturbances commonly 'rear their heads' during the perimenopausal period. Western Medicine doesn't always have the answers and Leslie's story is a testament to the role of lifestyle medicine to transform our health and wellness.

Now she shares her experiences to help us navigate the menopause transition with our health intact.

Chapters

00:00 Intro

01:30 Exploring Biohacking for Menopause and Midlife

02:14 Leslie's Story: From Diagnosis to Remission

07:37 The Power of Diet and Lifestyle Changes

18:12 Understanding Spermidine and Its Benefits

33:11 The Oxford Longevity Project and Future Events

37:25 Wrapping Up and Thanks to Leslie Kenny

Biohacking Your Way Through Midlife and Menopause

Menopause is a significant life transition that can bring about a myriad of changes and challenges for women. In a world where traditional medical approaches may fall short, exploring alternative methods such as biohacking can offer new perspectives on managing menopausal symptoms and optimising health.

Biohacking is a term people use to describe 'do-it-yourself health'. Biohacking involves making incremental changes to achieve a specific goal related to well-being. By optimising health through tailored dietary choices, supplementation, and lifestyle modifications, individuals can harness the power of biohacking to support their well-being through the tumultuous journey of menopause.

If you are struggling with any or all of the symptoms associated with Menopause I strongly encourage you to tune in to your body's changing needs and make the changes necessary to take charge of your health.

The Secret of Spermidine; A Life-giving Molecule

Leslie introduced me to spermidine, a natural polyamine necessary for cell rejuvenation. Spermidine has been shown to promote cellular rejuvenation or autophagy.

The process of autophagy has implications for the development of disease and ageing. On the other hand, optimising cellular 'waste management' and rejuvenation is an important consideration if we want to remain fit and healthy into older age. Try incorporating spermidine-rich foods to enhance cellular renewal and combat age-related decline.

Spermidine Rich foods include: 

Embracing Lifestyle Medicine and Holistic Wellness

By embracing biohacking principles, exploring the benefits of spermidine, and integrating lifestyle medicine practices, we can pave a path towards vitality, resilience, and holistic well-being.

Thanks to my guest

Leslie Kenny founder of Oxford Healthspan

and the Oxford Longevity Project

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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.

Eating right to stay strong means we must combine appropriate training with good nutrition. This means understanding the role of macronutrients like protein, carbohydrates and fats, and the movements that help us build muscle.

In this Podcast Episode, I chatted with Nikkiey Stott, Certified Personal Trainer, Champion bodybuilder, and the founder of Warrior Babe. She shares her top tips to feel stronger than ever as we approach Menopause and beyond.

You will learn all about how tracking macronutrients helps us prevent muscle loss and turn the tide to build more muscle up to and after menopause.

Think of muscle as an organ of longevity, it plays a vital role in maintaining physical function, stability, and flexibility. Strength training also contributes to cognitive performance(doing the crossword) and can benefit our mood and mental health.

So what are you waiting for?? Listen to the end for Nikkiey's top tips for muscle building and nutrition.

Chapters

00:00 Introduction to Protein Intake

00:40 Welcome to Moving Through Menopause Podcast

00:58 Guest Introduction: Nikki Stott, Founder of Warrior Babe

01:13 The Importance of Tracking Macronutrients

02:36 Nikki's Journey into Bodybuilding and Macronutrients

05:13 The Role of Protein in Building Muscle

06:06 The Benefits of Strength Training

07:22 The Importance of Muscle in Menopause

10:21 The Importance of Balance in Diet and Exercise

11:44 The Role of Macronutrients in Diet

12:32 The Importance of Protein in Diet

14:09 The Benefits of Muscle Building

14:49 Top Tips for Muscle Building and Nutrition

31:52 Introduction to Warrior Babe

32:48 Conclusion and Farewell

Thanks to my guest Nikkiey Stott

Warriorbabe.com

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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that could impact your health.

In this episode of 'Moving Through Menopause', I chat to Dr. Sara Poldmae, a practitioner of acupuncture, Chinese, and functional medicine who has been in the field for over 25 years.

We discuss the benefits of combining ancient holistic approaches with modern Western medicine to help women in midlife, focusing on issues like sleep disorders, hormonal imbalances, and stress management.

Dr. Sara emphasises the role of lifestyle changes, especially diet and exercise, in regulating hormones and maintaining overall health.

We discuss the importance of testing in specific scenarios and the importance of individualised care.

Chapters:

00:00 Introduction to the Podcast

00:59 Understanding Menopause and Midlife Struggles

03:06 The Importance of Thyroid Health

03:44 The Role of Diet and Gluten in Health

09:31 The Impact of Stress and Blood Sugar on Health

15:16 The Importance of Sleep for Hormonal Health

16:34 The Interplay of Gut Health, Liver Health, and Hormonal Health

20:07 The Power of Acupuncture and Chinese Medicine

21:24 The Role of Testing and Evaluation in Health

26:58 The Rising Woman Project and Conclusion

Thanks to my guest

Dr Sara Poldmae

Movement Made for Midlife and Menopause with Phillipa

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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that could impact your health.

In this podcast episode, I learn more about anxiety management during menopause with anxiety warrior Heather Lillico.

Heather shares her own experiences of anxiety and how she found holistic solutions to feel calm. We highlight the importance of diet, meditation, and yoga as a three-pillar approach to shift the mindset and manage anxiety.

Heather is busy building a community and offering support on her app, 'Cultivating Calm'. We explore how these three Pillars of anxiety management practices can help balance hormones and how they can fit into any daily routine.

Chapters

00.00 Introduction

00.00 Understanding Anxiety and Meditation

00:32 Welcome to Moving Through Menopause

01:06 Dealing with Anxiety and Overthinking

01:43 The Three Pillar Approach to Managing Anxiety

02:34 Heather's Journey with Anxiety

10:29 The Role of Diet in Managing Anxiety

16:49 The Power of Yoga in Managing Anxiety

21:30 The Impact of Meditation on Anxiety

33:59 The Importance of Community in Managing Anxiety

37:18 Conclusion: The Power of Holistic Practices

Understanding Anxiety as a Menopause Symptom:

Menopause is a significant period of transition for women and can sometimes cause a surge in anxiety levels. This is due to the changing hormonal levels that influence the emotional centres in the brain including the Hippocampus. Anxiety can lead to panic attacks, they present as rapid heartbeats, sweaty palms, a sense of impending doom, and an inability to think logically. Despite its uncomfortable nature, anxiety isn't dangerous to the body. and we can learn to recognise these physical symptoms and deal with them.

Creating Healthy Habits to Beat Anxiety:

Do not underestimate the importance of cultivating healthy habits for anxiety regulation. Making practices such as yoga, mindful eating, and meditation can boost our feelings of self-worth and self-determination, which can significantly impact anxiety levels.

Consistency is key; tiny, everyday changes like spending a few minutes in meditation, moving the body in a supportive way, or incorporating mood-boosting foods can lead to significant transformations in your life.

Try it out for yourself

Anxiety and menopause might seem like an insurmountable challenge, but it is entirely possible to navigate this path and come out stronger with an improved quality of life.

The combined effect of engaging the mind and body using yoga, adjusting food habits, and practising meditation can work wonders in managing anxiety. As Heather rightly points out, consistency and regularity in these actions can lead to positive and transformational changes in dealing with anxiety during menopause.

Thanks to my guest

Heather Lillico

Get a free trial of the Cultivating Calm App

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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that could impact your health.

Say goodbye to restrictive diets and hello to strong, sculpted muscles! In this episode, we'll show you how to master menopause with effective workouts and nutrition tips. Break free from fad diets and feel confident and healthy in your body during this life stage. Watch now to learn more! join me and Joe Hoye, the founder of Hoye Fit as we take a deep dive into Menopause, Muscle and Metabolism. Joe is empowering women to 'ditch the diet', restore their metabolism, optimise their hormones, and repair gut health.

Check out our conversation for top tips and strategies to support sustainable weight management.

Chapters

00:00 Introduction to the Podcast

00:49 Meet the Guest: Joe Hoy

01:52 Understanding the Impact of Menopause on Weight Gain

00:00 The Importance of Evaluating Current Lifestyle

03:08 The Role of Technology in Fitness

04:11 Understanding Metabolism

07:13 The Journey of Joe Hoy

19:23 The Importance of Strength Training

27:59 The Role of Hydration in Fitness

29:34 Conclusion

Where do we begin when we consider lifestyle changes?

Begin by evaluating the current state of affairs before making any changes. This step is crucial because, without an understanding of where you are now, it’s impossible to determine the ‘route’ you need to take.

Joe suggests evaluating various aspects of your life, including nutrition, exercise, sleep, stress management, hydration, and overall lifestyle. This evaluation will serve as a baseline and help you identify where to begin on your health journey.

The Importance of Data Collection

Are people truly transparent about their habits and behaviours? Perhaps not. Using technology to track and collect data such as Apple Watch, Fitbit, and Garmin, it is possible to capture essential data points like steps, sleep, heart rate, and calorie intake. This data-driven offers accurate insights into an individual's habits and a means to track progress.

Ditch Crash Diets

Crash diets are not sustainable and can wreak havoc on our metabolism. Instead, we advocate for a lifestyle shift, it is important to adopt sustainable healthy habits and be held accountable for our actions.

Strength Training for Women

A common misconception is that strength training will make women bulky. We agree that strength training is vital for maintaining muscle mass, especially during menopause. With age, muscle mass naturally declines, but strength training can reverse this process, increase metabolism, and help achieve a fit and healthy body. It is important to consider fitness levels and implement a phased introduction to strength training if it is new to you. Start with bodyweight exercises and gradually increase either the number of repetitions or the load.

Movement for Mental Health

I have experienced firsthand the effects of movement on both physical and mental well-being. It can be a balancing act to find the right ‘prescription’ so stick with it until you discover a combination of nutrition, movement, and mindfulness that works for you.

Final thoughts

Embracing a healthy lifestyle is a lifelong journey that requires a shift in mindset and a commitment to sustainable habits. Ditching crash diets, focusing on good nutrition, supporting gut health, and incorporating strength training can be a great recipe for health.

Remember, it's never too late to start; evaluate where you are, make educated choices, and embark on a journey of empowerment and self-discovery. With the right support and mindset, you can achieve and maintain a healthy body for years to come.

Thanks to my guest

Joe Hoye

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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your medical practitioner before making any changes that could impact your health.

Ayurvedic Approach to Menopause and Maintaining Vibrant Health

In this enriching discussion, I learn about the world of Ayurveda medicine and its applications with Dr. Shivani Gupta, an expert in the field.

Dr. Shivani shares her health journey which led her to study Ayurveda formally.

Having uncovered the amazing power of Turmeric she was inspired to take a deeper dive and her Ph.D. studies focussed on turmeric to battle inflammation.

Learn all about the three body types or 'dosha' and how understanding these can aid in managing our health.

We tackle the suitability of different nutritional approaches, emphasising the importance of gut health and the need for detoxification.

Dr. Shivani also underlines the crucial roles of sleep, spices, adaptogens, and certain lifestyle habits to manage inflammation and enhance overall health.

Learn more about her top three health tips: Walking in nature, taking turmeric, and using a copper tongue scraper.

Timeline

00:00 Introduction to the Video

00:00 Understanding the Importance of Healthy Habits

00:29 Introduction to the Podcast and Host

00:52 Introducing the Guest: Dr Shivani Gupta

01:52 Dr Gupta's Journey into Ayurveda

03:43 Understanding Ayurveda and Its Benefits

04:09 Personal Experiences with Menopause

05:10 Exploring Ayurvedic Medicine

07:10 Understanding Doshas in Ayurveda

12:32 The Importance of Detoxification in Ayurveda

16:39 Daily Detox Practices in Ayurveda

18:59 Introduction to Ayurvedic Self Care

19:49 The Importance of Gut Health

20:42 Super Spices in Ayurvedic Medicine

22:36 The Power of Turmeric

23:28 The Magic of Hing

24:31 The Role of Food in Ayurvedic Medicine

31:30 The Importance of Sleep in Ayurveda

35:42 Top Three Health Tips

36:53 Spreading the Message of Ayurvedic Medicine

Thanks To Dr Shivani Gupta

Take The Dosha Quiz Here

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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your medical practitioner before making any changes that could impact your health.

Say goodbye to the winter blues with our tips for food, movement and mindfulness! Whether you're dealing with seasonal affective disorder (SAD) or just feeling sluggish during the colder months. Our tips will help boost your mood and your energy levels.

Me and my guest, Alison Bladh; a registered nutritional therapist, share our top tips to beat the winter blues:

Try 'Haaa' Breathing with Phillipa, uncover the benefits of aromatherapy, learn about the importance of movement and embrace the power of good nutrition to help you beat the January blues.

Don't let the cold weather get you down, try these techniques and start feeling better today!

If you enjoyed this episode subscribe to my podcast for more great chat and tips. I appreciate your reviews and if you know someone who would benefit from this information please share.

Timeline

00:00 Introduction and Welcoming the Guest

01:15 Understanding Winter Blues and Menopause

02:39 Exploring Seasonal Affective Disorder (SAD)

03:44 The Impact of Darkness and Lack of Sunlight

04:23 Addressing Physiological Deficiencies and Cravings

05:34 Understanding Carbohydrate Cravings in Winter

06:19 The Role of Serotonin and Melatonin in Winter Blues

15:08 The Importance of Vitamin D and Light Therapy

21:32 Breath Work and Lifestyle Medicine for Mood Regulation

24:42 The Importance of Stress Management During Menopause

25:04 The Impact of Diet on Menopause Symptoms

25:15 Reducing Caffeine and Alcohol for Better Menopause Management

27:20 The Role of Tryptophan in Mood Regulation

28:20 The Connection Between Gut Health and Mood

29:25 The Importance of Balanced Nutrition

29:56 The Impact of Sugar on Health and Mood

32:57 The Benefits of Exercise During Menopause

38:06 The Role of Aromatherapy and Epsom Salts in Mood Enhancement

40:40 The Importance of Movement and Breathing Exercises

45:03 Conclusion: Implementing Lifestyle Changes for Better Menopause Management

Sincere thanks to Alison Bladh https://www.alisonbladh.com/

Join Phillipa for Movement Made for Menopause https://precizion.co.uk/

Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your own medical practitioner before making any changes that could impact your health.

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Want to wave goodbye to Menopause symptoms? Hot flashes, mood swings, and more? It's time to bid farewell to troublesome menopause symptoms and discover the holistic solutions that can transform your experience. PRESS PLAY NOW! Join me and my guest Amita Sharma. Amita is co-founder of NourishDoc, a holistic wellness platform focused on empowering women through the peri-menopausal years and beyond!

"The Menopause Menu" with Susan Baumgaertel MD

Introduction:

For this podcast episode, Dr Susan Baumgaertel and I celebrated the launch of her new book, "The Menopause Menu." She described it as an experiential guide to Menopause that weaves scientific knowledge, complementary approaches, and delicious recipes to help women navigate the complexities of menopause. Our conversation delved into the inspiration behind the book, its unique structure, and the collaborative spirit that is sure to secure its success.

Our discussion

1. Science explained:

- Dr. Susan emphasised the importance of combining evidence-based medical approaches with holistic and complementary approaches.

- This book aims to provide women with a comprehensive resource that is simple, accessible and avoids the pitfalls of either oversimplification or confusing her readers with jargon.

2. Chapters

- "The Menopause Menu" comprises 16 chapters, each focusing on a common menopausal symptom.

- The topics covered include hot flashes, night sweats, vaginal dryness, libido changes, mental health, chronic illnesses, and more.

3. The Culinary Connection:

- Each chapter is organised under headings that you might find in an up-market restaurant menu and packed with anecdotes, poems, activities and evidence-based self-help suggestions.

- The recipes are carefully chosen to support specific symptoms, making the book a holistic guide that includes dietary recommendations.

4. Collaborative Insights:

- The book incorporates contributions from various experts, including poems, haikus, quotes, and insights from colleagues and ordinary women like me and you.

5. Menopause Bingo:

Try your hand at Dr B's "Menopause Bingo", it's a light-hearted way for women to identify the common symptoms of Menopause.

6. Addressing Mental Health:

- Dr Susan recognizes the often-overlooked mental health component of menopause and emphasises the importance of normalising the emotional aspects of this life stage.

7. A Whole System Approach:

- We discuss the challenges of navigating menopausal symptoms when they impact multiple bodily systems simultaneously.

- This book supports an integrated approach to health, acknowledging the interconnectedness of physical and mental well-being.

Conclusion:

"The Menopause Menu" is a valuable resource that combines medical expertise, collaborative insights, and culinary delights to empower women on their menopausal journey.

Dr Susan Baumgaertel's passion for Menopause care shines through and this book offers women a supportive and informative guide to mastering the menopause transition.

My Thanks to:

Susan J Baumgaertel MD

Purchase your copy ofThe Menopause Menu here

Pilates for Menopause

if moving more is on your list of things to do. Checkout my online Pilates for Menopause group programme

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Pilates, Yoga, Menopause and Me

Introduction:

Movement is in my DNA, and for as long as I can remember I have used lifestyle medicine to optimise health and wellness for myself and my family. As I encountered the challenges presented by menopause my Physiotherapy expertise and my passion for all things movement-related proved priceless. Pilates, Yoga, and natural medicine were all central to me mastering this transformative phase in my life.

For this podcast episode join me in the 'Treatment Room Podcast' where I chat with host Dani Marks, Head of Partnerships at NAT Global Campus. Listen on to hear my Top Movement Tips to thrive up to, through and beyond Menopause.

Join us and discover:

How my early life set me on my path to discover the power of movement as medicine.

Get the lowdown on the profound impact of menopause on a woman’s body and how Movement for Menopause can make a massive difference.

Why my lived experience leaves me without any doubt of the intimate connection between a healthy body, mind, and spirit.

If you want to know what movements make the most difference and discover the power of movement as medicine for the body and mind listen on!

Key messages:

A Journey Rooted in Movement

My teenage years were influenced by our family traditions of sports and outdoor activities. This remains the foundation for my passion for holistic well-being still today. My career in physiotherapy was also a gateway to my lifelong commitment to movement and its pivotal role in maintaining overall health.

Pilates and Yoga are at the Heart of my transformation.

My holistic approach to movement led me to Pilates and yoga.

First, I experienced the profound blend of physical and mental well-being afforded by machine and mat Pilates. Next, the transformative power of breath and movement afforded by Hatha yoga resonated with me. And so Yoga became the second Pillar of my movement practice. Finally, moving beyond specific styles, I embrace diverse movement experiences and incorporate lessons learned from each practice into my holistic philosophy.

My journey unfolds as a tapestry of exploration, growth, and an unwavering commitment to inspiring others to embrace the life-changing power of movement.

Menopause and the Uncharted Path

Navigating the uncharted waters of menopause became a significant chapter in my life. Symptoms made a gradual appearance following my return from living in the U.S. I encountered unexpected challenges, namely insomnia, digestive difficulties, heavy periods, dry skin, and I could go on!

I was not in the least bit prepared for these unwelcome changes and set about learning all that I could. This journey, nigh on 10 years of self-experimentation brought me a renewed appreciation of movement's role in managing my menopause symptoms.

Menopause is not a uniform experience for women and a multitude of variables can influence how symptoms play out. I have the utmost sympathy for the 25% of women who struggle with severe symptoms, but I do know without a shadow of a doubt that there is NOT ONE SYMPTOM of Menopause that doesn’t respond to movement.

Empowering everyone to enjoy movement for Holistic Well-Being

The best advice I can give to anyone, and everyone is to move more:

I sincerely hope that my story serves as an inspiration for those facing challenges and contemplating their wellness journeys. I invite you to embrace the transformative power of movement and find empowerment in the face of life's inevitable changes.

Book yourFREE 30-minute consultationto discover your movement prescription for Menopause.

My ThankstoDani Marks, Head of Partnerships at NAT Global Campus for having me on The Niel Asher Education Treatment Room Podcast.

Join me and Dr Jessie Hehmeyer; Physician and MSc. Human Nutrition and Functional Medicine as we take on the 5 Essentials of Weight Loss Mastery! ➡️ What is the Most Common Barrier you can Remove Today? ➡️ How you can discover your Vision Of Vitality and Why It’s Important ➡️ The Lessons You Can Only Learn from Yourself. and much more! Thanks to my guest Dr Jessie Hehmeyer http://www.wellempowered.com
Join me online for Movement to Master Menopause

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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and if you are unsure of its suitability for your specific circumstances, you should consult your own medical practitioner.

#weightmanagement #menopause #vitality #health #wellness #nutrition #feelbetter #livebetter

Join me and Dr Daved Rosensweet M.D. the founder of The Menopause Method, an organisation dedicated to teaching medical professionals how to treat women in menopause with bio-identical hormones. He is a pioneer of organic-based hormones and a frequent national lecturer. Dr. Rosensweet was the Principal Investigator for a scientific study of female hormones sponsored by Metametrix Clinical Laboratory (a subsidiary of Genova Diagnostics). We chat all about how having adequate hormone levels is critical for practically everything! Hormones support sleep, mood, cognitive function, energy, libido, healthy arteries, and memory while diminished hormone levels can lead to weight gain, osteoporosis, sarcopenia (muscle loss), diminished bladder control, and so much more.

Empowering Womens Health: Unveiling the Truth About Hormone Replacement Therapy in Menopause History of HRT: First, we unravel the historical tapestry of Hormone Replacement Therapy. Its initial popularity and subsequent decline, occurring largely as a result of the misinformation stemming from the flawed ‘Million Women’ study. Here we dispel the myths surrounding HRT and re-establish its credibility. We cover:

In a landscape often clouded by misinformation, this podcast episode offers a beacon of clarity. We both agree wholeheartedly on the transformative potential of Hormone Replacement Therapy. Informed decision-making and individualised care pave the way for women to embrace menopause with confidence and continued vitality. It's time to rewrite the narrative surrounding HRT and empower women to reclaim control over their health and well-being. My Thanks to Dr Rosensweet Get his book Happy Healthy Hormones: How to Thrive in Menopause https://amzn.to/3GfFy8P Find out More about Movement to make Menopause Better with Phillipa https://www.precizion.co.uk

#menoapuse #hrt #personalchoice #womenshealth #pelvichealth #dementia #bonehealth #sarcopeonia #osteoporosis #movementismedicine Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your medical practitioner before making any changes that could impact your health.

Women’s health is big business! And Menopause is a burgeoning market. There is a growing trend and a marketplace filled with products, apps and technology (aka Femtech) offering solutions for women’s health.

However, the accuracy and transparency in product claims and reviews are crucial considerations for consumers when making informed decisions about their health. So where do we begin when conventional medicine lets us down and we take matters into our own hands?

This Episode I am chatting with Bethany Corbin: Women's Health Innovator, Lawyer & Founder of ‘FemInnovation’. We shed some light on the key considerations and questions you should ask when navigating the sea of self-help solutions populating the airwaves.

Women make 80 per cent of healthcare purchasing decisions globally. This makes us a powerful market for new healthcare products. Some companies, unfortunately, aim to exploit this power, flooding the market with apps, supplements, and solutions that may not deliver on their promises.

Bethany says "I can't emphasize enough the importance of being vigilant as a consumer. When using an app, I weigh the data it requests against the benefits it offers. I also look into the scientific and medical foundation of the product."

Ultimately, my goal is to find products that are not only innovative but also backed by sound science. It's disheartening that the incentive for companies to invest in rigorous testing is lacking.

As consumers, we need clear, reliable ways to differentiate between products. This is a complex issue that requires collective effort to address.

While the gap between technology and healthcare is apparent, there's a promising shift happening in the world of Femtech.

Menopause is becoming a focal point, with new companies emerging to tackle this crucial stage in a woman's life. I'm encouraged by this progress and look forward to seeing more innovations that truly address women's health needs.

Together, we can drive positive change in this space.

Bethany’s Key Messages:

1. Healthcare providers worldwide struggle to keep up with the influx of new health apps, especially in the ‘femtech’ sector, due to a lack of standardisation.

2. There's a disconnect between tech founders creating products and the clinicians providing medical and scientific backing for said devices, this is a challenge for consumers attempting to reconcile health claims with evidence.

3. Women often resort to self-diagnosis and self-medication because of a historical neglect of women's health. This leads to a reliance on online communities and information, which can be both helpful and risky.

4. Diversity in a company's team matters to me. It's a red flag if a homogenous group creates a product, as it may not consider the unique experiences of all women.

5. Privacy concerns are paramount when using health apps, it may be the case that your data could be disclosed or sold. So do your due diligence before you sign on the dotted line.

6. Consumers should be on the lookout for transparency regarding the medical and scientific backing of products. Clinical studies, publications, and diverse advisory teams can all enhance the credibility of products and their health claims.

 7. Consumers should be diligent, conduct research, and seek qualified advice when navigating the ‘femtech market’ Being informed empowers women to make better decisions about their health and well-being.

My thanks to my guest

Bethany Corbin

MOVE WITH PHILLIPA

If moving more is on your to-do list join a bona fide professional for #pilates and #yoga for #menopause

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Join me and Ultra Marathon runner and Health Coach Nikki Chamberlain as we break down the barriers to Exercise Motivation.

With our tips and hacks, we help you discover more ways to find the motivation to make movement materialise every day. #pilates #yoga #runner #menopausesupport #movement Movement is Medicine If moving more is on your list of things to do you can Join me Online 5 days a week Book Your free online group session with the coupon code FIRSTFREE ⁠View my for more great information website My sincere thanks to my guest Nikki Chamberlain Health Coach Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Navigating the Menopause Maze: The Long Game

Menopause?! The word alone can evoke a mix of emotions ranging from curiosity to trepidation. It's a phase of life that's often shrouded in mystery, misunderstood, and occasionally whispered about in hushed tones. But fear not, because in this Podcast, we're diving headfirst into the complex world of menopause

Menopause does it ever end?

In this NEW podcast, I welcome back the esteemed Dr Susan Baumgaertel. Once more and we shine the spotlight firmly on Menopause, this time we tackle the long-term effect of menopause. Top tips and engaging chit-chat to guide and inspire a healthy transition up to, through and beyond Menopause.

Checkout the highlights of this conversation:

1. The Never-Ending Story of Menopause

While we might think of menopause as a defined period, Dr Baumgaertel reminds us that it's not a one-size-fits-all scenario. Menopause isn't just a dot on the timeline; it's a journey. It doesn't necessarily have a clear-cut ending either – it's more like a constantly evolving experience that varies from woman to woman.

2. The Mysterious Symphony of Symptoms

Ah, the notorious symptoms of menopause. Hot flashes that make you feel like you're auditioning for a fire-breathing dragon role, night sweats that turn your sleep into a water sport, and emotional rollercoasters that leave you questioning your own sanity. But guess what? Even if you're not experiencing these symptoms in their full glory, your body is still dancing to the menopausal tune.

3. Beyond the Basics: Unveiling the Unseen Impact

Phillipa and Dr B give us a backstage pass to the lesser-known impacts of menopause. Did you know that the changes don't stop at the surface level? From vaginal transformations to sleep disturbances and mood swings that could rival a Shakespearean tragedy – your body is going through more than meets the eye.

4. The Age-old Question: When Does It Begin?

Menopause doesn't care about calendars, but there is an average age when it makes its grand entrance. We share the scoop on when you can expect this life phase to knock on your door. And here's a plot twist: while some symptoms might be short-lived, others could stick around for the long haul.

5. The Power of Speaking Up

Our dynamic duo also advocates for something that's often overlooked – seeking help when things don't seem right. Menopause isn't just a rite of passage; it's a time to prioritize your health and well-being. Whether it's unusual symptoms or even just a nagging feeling that something's off, don't hesitate to have that conversation with your healthcare provider.

6. The Intimate Side of Menopause

Now, let's talk about a topic that doesn't get nearly enough spotlight – intimate health. We get candid about the changes that might occur in your personal pleasure department. Spoiler alert: these changes are common, but that doesn't mean you have to accept them as your new normal. The message here is clear – prioritize your intimate health just as much as you do your overall health.

7. The Long Game: Menopause's Impact on Your Future Self

We often think of menopause as a fleeting phase, but it can have a lasting impact on your future. Dr B dishes out the details on how declining estrogen levels can affect your bones, muscles, and even your heart health. But fear not, because knowledge is power. Understanding these potential effects empowers you to take charge of your well-being and make choices that will keep your future self smiling.

8. Embracing the Change and Seizing the Opportunity

As we wrap up our conversation, let us leave you with this thought – menopause isn't just about managing symptoms; it's about embracing change and seizing the opportunities it brings. It's a time of personal growth, self-discovery, and newfound experiences.

Menopause; is it a cause for celebration or a catastrophe?

Did you know there are 34 known symptoms of menopause? I didn't! I created this podcast to share knowledge to support and empower all women to be the master of our own destinies as we navigate the menopause transition together.

Join me and my generous guests as we chat about all the things we can do to help ourselves. All the things I wish I'd known sooner and some new nuggets of information.

So, buckle up and get ready to embark on a journey of empowerment, and self-discovery, as we embrace ‘the change’. Welcome to Moving Through Menopause.

Find out more about Pilates and Yoga for Menopause at precizion.co.uk

Build Muscle at and age with KAATSU

Blood flow restriction can be used as a treatment to improve muscle strength or skin tone, increase joint range of motion, and decrease pain levels at any age. Sound too good to be true? It's NOT. Join me and Steven Munatones, CEO and Co-founder of KAATSU to get the lowdown!

The CEO and Co-founder of KAATSU, Steven Muñatones had the goal of launching KAATSU globally. In 2014, his dream came true when he introduced KAATSU to the Department of Defense, NASA, CIA, FBI, dozens of NFL, NBA, MLB, NHL and MLS teams, and over 80 universities. Today, Steven has taught KAATSU applications and benefits to thousands including Navy SEALs and Olympic gold medalists as well as people in their 80’s and 90’s.

With KAATSU, Steven has been able to enable many different people from wounded warriors and paraplegics, to Olympic and professional athletes to rehabilitate more quickly, effectively and conveniently. He has seen KAATSU enable older, sedentary Baby Boomers to improve their blood circulation and muscle tone. After Steven experienced a widowmaker heart attack in 2016, he utilized KAATSU himself as cardiac therapy, proving his confidence in the blood flow restriction (BFR) modality. Movement is Medicine, and Pilates and Yoga are my instruments of choice! If moving more is on your list of things to do you can Join me for LIVE group Pilates and Yoga Classes Online 5 days a week. Book Your free online group sessionwith the coupon code FIRSTFREE ⁠Checkout the Precizion websiteThanks to my guest:

Steven Munatones

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Lifestyle medicine is powerful stuff and Yoga offers a great set of tools to manage the menopausal challenges of body and mind! Join Physiotherapist, Pilates and Yoga teacher Phillipa Butler and her guest Yoga teacher Kathy White as we present the case for Yoga at any time of life but especially in middle life.

Joint aches and pains could be a symptom of menopause which may come as a surprise. The good news is that movement can lubricate and loosen stiff and painful joints. Yoga is a great way to approach moving painful joints which in turn may just ease the symptoms! Kathy has developed her joint renewal system to help and support women as we move up to, through and beyond menopause. Movement is Medicine If moving more is on your list of things to do you can Join me for Pilates and Yoga LIVE Online 5 days a week Book Your free online group session with the coupon code FIRSTFREE ⁠View my Website Thanks to my guest Kathy White https://www.kathywhiteyoga.com/ Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Dr. Susan Baumgaertel is a Physician with many years of experience treating Patients and inevitably those who have cancer. She has enjoyed many years serving on the Board of Directors of Cancer Lifeline, a non-profit organisation in the United States. She is currently the President of the Board.

This episode we are chatting about the common cancers that menopausal women may be more at risk for and the importance of knowing your body to catch any potential issues early on.

Our Top Takeaways

Thanks to my guest

Dr Susan Baumgaertel

An experienced Board Certified Physician and who has appeared on listings of America’s Top Physicians, Puget Sound Top Doctors, AVVO Top Doctors, and Seattle Met Top Doctors. Movement is Medicine

If moving more is on your list of things to do you can Join me Online 5 days a week

Book Your free online group session HERE

Checkout my Youtube channel for some movement inspiration.

View my website

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I am taking the opportunity to chat with my Podiatrist, Jennifer Blackburn State Registered Podiatrist as she performs some routine foot care on my feet. But that is not all she gets up to in her clinic and she has a passion for feet and biomechanics (or body mechanics) as do I.

She is of the opinion that healthy feet are crucial to our overall health and wellbeing. And I'm a convert, so she doesn't need to persuade me that looking after your feet is really very important.

We tackle topic including:

Why it is so important for people to look after their feet. How to care for your feet Biomechanics and common foot abnormalities. minimalist footwear vs corrective insoles. Impact of a leg length discrepancy. Diabetic foot care

My sincere thanks to Jennifer Blackburn

Movement is Medicine

If Pilates or Yoga are on your list of things to try. Why not join your first onlineclass for FREE Questions or comments email hi@precizion.co.uk

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Many factors contribute to our individual pain experience including physical, sensory and behavioural factors. Also our sociocultural, cognitive, and spiritual beliefs.

But what about Menopause? Why is pain more common as we approach and traverse this time?

Could our our fluctuating hormonal levels have a part to play? In short the answer is YES!

Join me and members of the menopause collective for this conversation as we explore the complex topic that is pain.

We unpick the many drivers of pain and offer our suggestions for simple self help measures to manage our experience of pain.

Our Top Tips:

Movement is Medicine

If moving more is on your list of things to tryjoin your first online Pilates or Hatha Yoga session for FREE

Thanks to my guests

Claire Ottewell: Aromatherapist and wholistic health expert

Jacquie Whur: Hypnotherapist

Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health.

Join us for more chats and support in our Moving through Menopause Facebook Group

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Menopause is so much more than the cessation of a menstrual cycle. It's just the beginning! Join me, Lisa Kiebzak: a Licensed Massage Therapist and PT, and her partner Adrienne Kramer a Physical Therapist and North American Menopause Society Certified Menopause Practitioner (NCMP). Together, they are on a mission to educate women and share all they know about our bodies as we age post-menopause. They are also undertaking some pretty breathtaking challenges to inspire us all to Age like a Renegade! #healthylifestyle #challenge #menopause

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Join me as I chat with Melody Murray; Licensed Therapist and author of the book "Mourning The Living - When the loved one you've lost is still alive". 

We chat about how trauma and adverse childhood events affect us as adultsand how they can impact our hormonal journey to Menopause. 

Trauma can lead us to experience negative thought patterns, disrupted sleep, disproportionate behavioural reactions, anxiety and depression.

STOP dismissing your own needs, take back control and figure out your own magic formula to live at your top level.

LEARN how to 'bookend' difficult situations with clear communication, boundary setting and self care strategies to deal with a challenging event or encounter.  

Perhaps you are avoiding the things that could be so good for you. Avoidance is our self preservation programme when faced with life threatening situations. But leaning into our discomfort might just help us to move nearer to a resolution. 

If you have checked out of your body, movement can really be the means to reconnect, learn to love and care for ourselves again or for the first time. 

I hope you enjoy this conversation, please share it with a loved one and spread the message that you can heal yourselves. You might just need a little help. 😀

If you would like my help tomove more join me live online 

My sincere thanks to Melody Murray Licensed Therapist

#trauma #menopause #mentalhealth #selfhelp  

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Feel better Fast!

Feeling ‘tip top’ all the time is not normal, let's be honest. Most of us will experience fluctuations in our mood on a daily basis. Think of the emotions like a ladder, there will be events throughout our day, week, or month that might cause us to take a step down or up.  We cannot expect to always be perching at the top. The trick is to be able to spot when we are riding a bit low for a bit long and have a supply of strategies to boost our mood and buck the trend.

This episode I am chatting with Members of the Menopause Collective to explore ideas and suggestions that can really lift your spirits. Join us for this fun conversation for some top tips that can help quickly and don’t break the bank.

Listen on to hear our top tips:

Why spending time in nature is so uplifting. How Yoga and breathing exercises promote a mood enhancing shift. Real food boosts your mood and there are medicinal plants you could try. Aromatherapy oils can invigorate and clear the mind when applied to pulse points or inhaled from the palms of the hands. Checkout binaural beats and solfeggio frequencies; believed to have healing properties.

If moving more is on your list of things to tryjoin your first online session for FREE 

Thanks to my guests

Claire Ottewell Aromatherapist 

Jacquie Whur Hypnotherapist

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Lynne is living proof that you can cook and eat, your way out of type 2 diabetes. Lynne was diagnosed with gestational diabetes with her first pregnancy and was told that Type 2 diabetes could be in her future. Sure enough In her 40's It did. 

About 50% of women with gestational diabetes go on to develop type 2 diabetes, but there are steps you can take to prevent it. Her latest best-selling book, “Brownies for Breakfast" is a guidebook for anybody wanting to reverse chronic disease and eat healthy. Find out how to prepare and cook healthy food without compromising on nutrition. If time is of the essence you are in luck because Lynne has a superpower! Getting home cooked nutritious meals on the table in 15 minutes! 

Join me and Lynne Bowman for this conversation to learn about her journey and some of her recipes! Lynne pulls no punches because our health matters! 

The good news is that there is something you can do TODAY for a fitter healthier future, better still it is simple and fun. 

So grab your notebook and enjoy this entertaining grandma's tales of raising her family, eating to reverse Type 2 Diabetes and thriving in her 70's. 

Brownies for breakfast is available for sale now.

If Moving more is on your to do list I can help! join me live online for Yoga and Pilatesyour first class is on me!

Join me and Nina Manolson as we unpick ways to build a sustainable, caring connection with your body. Would you love to feel relaxed around food & at home in your body. I would! Be your own Valentine this year and give yourself the gift of Body Love. 

Did you know Movement is a great way to nurture your body and especially mindful movement approaches like Pilates and Yoga; my Speciality!  Why not join me online for Pilates and Yoga 5 days a week. Your first online group session is FREE! JOIN ME 

All out of Energy? 

The diet cycle is exhausting, it literally creates an energy drain. This struggle can be a barrier to realising our own potential when women with wisdom, insights and experience are held back because of how we feel about our bodies Nina had her struggles with dieting and beginning from around the age of 8 she entered the dieting cycle. Working as a massage therapist mainly with women she was hearing these same stories on repeat. This prompted her to retrain to become a therapist and she supported women exploring the psychology of eating and body trust. 

How do we come home and feel whole in our bodies? By learning to love and support the skin we are in right NOW unconditionally. Nina harnesses the concepts of couples therapy to help women to nurture the relationship between us and our bodies. 

Steps on the journey to body love 

How do we make any relationship work? Introduce yourself! Say ‘hello body’ speak the words out loud and begin a true conversation with your wise body. Get in touch with you. How are you? Not your kids, your pets or your partner, YOU! 

One size does not fit all! It’s tempting to follow along the path of experts and self-help gurus. Instead let’s take a step on this path back to your own body inside our own skin. 

Do we have trust issues? 

Second guessing stops us from hearing what our bodies are saying. Listening is a skill and takes practice. Taking care of ourselves could be fun and as we begin to listen comes the trust and this reverses the downward spiral and begins an upwards trend. Embracing opportunities to experience things that we may love or not. But either way is ok. Experimentation is an option, getting to know ourselves all over again could be fun!! 

Food; Demon or Delight? 

Food Shame hits us like a ton of bricks. “I ate enough but still feel hungry” or a something sweet at the end of a meal gets out of hand and suddenly you are a bad person! That’s a toxic truckload of shame. But if we can notice the truck approaching and take the power away from food to make you feel like a bad person. Ingredients do not have the power to define us. Learn to spot food shame, name it and change the dialogue. Maybe I ate more than I meant to but so what I ate something! By bringing this shame out into the light of day we take the power out of it! We deserve better and a muffin does not have the power to make you a bad person. We can learn how to nourish ourselves in ways that are pleasurable, delightful, and eliminate struggle.

My thanks to my guest Nina Manolson MA, NBC-HWC

Nina has created the Body-Love Map which guides women to shift from body-hate & self-criticism into body-ease, body-trust® and body-love.  You can learn more about my guest at NinaManolson.com where you can pick up your free eBook: How To Be A Woman At Ease in Your Body 

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns. 

Join Phillipa Butler Movement Specialist and Dr. Annie White author of The Calm Code to discover her step-by-step method to rewire the mind and dramatically lower stress and anxiety. Grab some actionable tips you can use right away. Discover why the typical tips to lower stress don't work and what to do instead. 

Dr. Annie has developed a revolutionary step-by-step method to dramatically lower stress and anxiety. Her mission is to help us by offering actionable tips we can use right away.

In her book The Calm Code. Annie developed a method to wire the mind to eliminate high stress and anxiety based on the science of the brain.

It's her mission to help as many people as possible move from "Stressville" to "Calmtown." She knows firsthand what it's like to live in Stressville - as she says, she'd moved in and started decorating.

She went through a tough time where she saw for herself what high stress can do to your mind. She was anxious, irritable, negative - you could say a nightmare on feet. And she almost lost her marriage.

Everything turned around after she used the tools in her book. Once she saw how well they worked, it was her mission to get them to everyone who needs them. These days that's probably everyone but the Dalai Lama.

Free yourself from stress and anxiety today with some quick and easy self care tips.

DID you know Movement is a great stress reliever and especially mindful movement approaches like Pilates and Yoga; my Speciality! Why not join me online for Pilates and Yoga 5 days a week. Your first online group session is FREE! JOIN ME

Thanks

My thanks to my guest Dr Annie White 

Buy the Book

#stress #anxiety #mind #crackthecode #menopause   

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I am chatting with Sue Thomas, the Sugar Free Coach. We explore the practical daily steps that you can take to gradually improve long term wellbeing and break the cycle of sugar consumption. 

Get ready for some Top Tips to beat sugar cravings get a restful night's sleep, have greater mental clarity, be more productive and feel more confident in your clothes every single day! 

If you need help to move more join me live online

My thanks to Sue Thomas  

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Join me and Alison Bladh a Nutritional Therapist (BANT) and aesthetician as we chat all things skin care. Discover how nutrition, lifestyle and positive mindset can change your life and your skin!. You can feel and look amazing in midlife; I dare you!!!  

Alison's Top Tips Include: 

1. Grab yourself a day cream with SPF30+, a rich night cream, treat yourself to moisturising face masks and exfoliating scrub or peel to care from your skin from the outside in. 

2. Drink good old H2O and eat healthy fats to retain moisture. 

3. Avoid refined sugars to sidestep glycation and sagging skin.  

4. Maintain the health of your gut microbiome and your skin biome by eating a rainbow everyday that you can easily identify as food.  

5. Consider moving more to improve the circulation, mop up antioxidants and even nourish the good bacteria resident in the gut. 

If you need help to optimise your health with movement checkout my online Physiotherapist led Pilates and Yoga classes 

My thanks to my guestAlison Bladh 

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

The episode I am talking all things energy with June Tranmer TCM Acupuncturist and Claire Ottewell Aromatherapist. 

If you would like to know more about energy and Meridians, Movement as Medicine and learn more food, herbs and essential oils to support you listen on.... Winter is a time for hibernating but our fast paced modern lives can make this difficult. Why is it when we have time off or a break that we succumb to the dreaded viruses floating about in the air? Gather some top tips from my team of experts to help you boost your energy levels, ward off bugs and look after yourselves through the winter months. 

My thanks to my guests

Claire Ottewell Wellness Consultant

June Tranmer TCM Acupuncturist

Join our Private Facebook group for more Menopause Mayhem. 

Move with Phillipa

If Moving More is on your To Do list book a free chat to discuss your requirements. 

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Father, Coach, Legend. My dad Chris Butler, self taught Athletics Coach to Olympic 400M runner David Grindley. Conditioning Coach for the Wigan Rugby League Team circa 1996; a prizewinning season to end all seasons. Humble, self effacing and still at it now a 'young' 76!!

Fitness matters more as we age and the gains are harder to get. But don't let that get in the way of trying! Enjoy some home truths and wisdom from the lived experiences of someone with no privilege, no training and still exuding % enthusiasm and dogged determination. 

Giving up is not an option! Getting up tomorrow and grabbing life by the horns is the way to go. If you need any encouragement meet the Mr Motivator of the North West. Enjoy this glimpse into my childhood experiences of fitness and movement that makes life better.

If I can help you please get in touchhi@precizion.co.uk 

Disclaimer any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

This episode I am chatting with Shirley Ward, Registered Nutritionist and Coach. We are tackling the perils of sugar and its detrimental effects on the body and the mind. 

If the hormonal fluctuations of Menopause have you craving sugar, pause before you reach for the biscuit tin. The refined sugar found in processed foods is not our friend and you can exercise your right to choose a healthier option.

Sugar hits the spot there's no doubt about that if a Dopamine 'hit' is up your alley. But the 'high' is inevitably followed by a 'low' which has us reaching for that sugary snack all over again. 

Let us help you jump off the roller coaster and celebrate your success to make healthier choices a habit you won't want to break. 

Do you want to feel Fit and Fabulous After 40

Join our Paid Private Facebook group where we will guide you every step of the way to be more active and eat well.

Your Lifetime Membership includes: Shopping list, Menu plan, Video tutorials, Downloadable nutrition tips and advice including our mindful eating exercise. Virtual movement routines with a focus on strength, balance and posture. Receive 6 guest passes to join Phillipa LIVE online for Pilates or Yoga.

Book your spot NOW to feel fit and fabulous after 40!

This episode I am chatting with Tracy Pleschourt.

Tracy Pleschourt, the Founder of Self-Made U helps men and women create Self-Made wealth and wellness through life coaching. 

Tracy teaches the skills necessary to manage your mind and overcome any obstacle, including overeating, over drinking, time management, career & relationship changes. A student of her own work she has stopped overeating, over-drinking, and created a multi six figure business while mastering metabolic health. Today, Tracy coaches people all across the USA who want to become a student of themselves and do the same transformational work.

If you are yearning for answers and seeking a better way to create the results you desire and deserve. Tracy builds your confidence and a teaches the mind-math tool that can open the door to unlimited wealth and wellness. 

If making a change or overcoming a challenge is in your future join us and get a head start. 

#menopause #selfcare #lifestyle #health #wellness #makeachange  

Want to Move More? 

If moving more is on your to do list join me https://precizion.co.uk 

My thanks to my guest Tracy Pleshcourt founder of Self Made U

If your heart is beating 'ten to the dozen' or 'missing a beat' every now and again it could be just another symptom of the menopause. All three of us in this episode have experienced this unpleasant and sometimes worrying symptom for ourselves and since many menopause symptom checklists include palpitations (e.g. rapid, irregular, and/or exaggerated heartbeats) this should not come as a surprise. Research suggests palpitations are relatively common, up to 42% of peri-menopausal women and 54% of postmenopausal women report having palpitations. (I)

Are women rushing to the doctors in droves? Probably not, we are shrugging our shoulders, saying 'that was a bit weird' and getting on with life. Although 44%–87% of women aged 40–59 years believed their palpitations required treatment there is currently no level 1 evidence to support managing menopause palpitations. (I)

Why then if palpitations in peri- and post-menopausal women are common are they relatively understudied in comparison to hot flushes then normalised and/or trivialised like many other menopause symptoms. Historically these symptoms have mostly been attributed to anxiety and stress rather than cardiac causes. This may well  be the case but I for one am not impressed by the lack of curiosity about palpitations in peri and post menopausal women. My recommendation is "if in doubt get it checked out"!

In this episode we explore the topic of palpitations and heart health for women around menopause, what is happening, when to be worried, and how we can best take care of ourselves if no fault is found. 

If Moving more is on your to do list and you are looking for guidance drop me an email hi@precizion.co.uk

My thanks to my guests:

Dr Susan Baumgaertal: myMDadvocate

Jackie Whur Clinical: Hypnotherapist

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Reference

I Carpenter JS, Sheng Y, Pike C, Elomba CD, Alwine JS, Chen CX, Tisdale JE. Correlates of palpitations during menopause: A scoping review. Womens Health (Lond). 2022 Jan-Dec;18:17455057221112267. doi: 10.1177/17455057221112267. PMID: 35833667; PMCID: PMC9289918.

In this episode me and members of the menopause collective uncover the physical and emotional ramifications of an early Menopause. 

Is your body letting you down? Is the overburdened medical system equipped to deal with women equitably and effectively. Are you falling victim to the postcode lottery for healthcare? I do hope not! But if you are there is a solution listen on as we do our utmost to support and guide women to thrive up to through and beyond menopause whether it arrives on schedule or prematurely!

Movement is medicine for menopause and I would love to introduce you to the many benefits. If you need guidance to move more reach out to me hi@precizion.co.uk or find me atPrecizion.co.uk

Thanks to my guests 

Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health.

Claire Ottewell: Aromatherapist and Medical Astrologer.

Join me and members of the Menopause Collective as we discuss the diagnosis of Menopause. How do we diagnose Menopause, is there a right way? We tackle testing; when is it appropriate? What about when I have a diagnosis of Menopause, then what? 

Symptoms are our body's was of communicating and we can get better at hearing those messages. Sometimes we need additional support and to take action. Medication can support us but lifestyle medicine is powerful stuff and of all the things we could do moving more is top of my list. 

Take some time to perform a lifestyle review and get in touch with your aspirations for yourself. Now decide your plan of attack, start small but dream big!

Get in touch with me if you would like help to get more movement into your life. hi@precizion.co.uk

Join us on Facebook in the private group Moving through Menopause 

My thanks to my guests:

Dr Susan Baumtaertel

June Tranmer

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Join me and my special guest Dr. T. Dalton Combs; neuroscientist and author.

In this episode we will unpick the causes and consequences of human behaviour. We talk all about how we can all hack healthy habits and live better lives. 

I'm all ears as we talk movement snacks and Intermittent fasting. Movement and nutrition are the most important pillars of health (in my opinion) and contribute the lions share to living a long and healthy life. 

You will come away with some great tips and information peppered with some giggles as always. So pop in the pods or listen in the car (my favourite).

Join me to Move more https://www.precizion.co.uk

My thanks to Dr Dalton Combs Phd

Find out more about Intermittent Fasting at Temper.com 

Why not Join the ZOE Intermittent fasting Study and help further scientific discovery today!

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Women are toughing it out, coping alone and putting up with 'stuff' more than ever around Menopause. Checkout this conversation as the Menopause Collective piece the puzzle together and discover how to strike a balance between coping and taking action to help ourselves.

Enjoy our chat and let me know if you have any comments or suggestions for future topics of conversation.  

Host: Phillipa Butler Physiotherapist, Pilates and Yoga Teacher

Book a chat with Phillipa or join a class for free with the coupon code FIRSTFREE 

Find out more: www.precizion.co.uk

Guests: Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health.  

Claire Ottewell: Aromatherapist and Medical Astrologer 

Nicki Chamberlain: Health Coach 

Jacquie Whur: Clinical Hypnotherapist  

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

The episode I am talking with  Fiona Catchpowle the founder of Talking Periods. Why are we talking about periods when Peri-menopause ushers in the end of the monthly cycle? Menopause sits on the reproductive continuum that begins with Puberty and menstruation and ends with Menopause.

Fiona asks "... why don't we talk about menopause? Is it because we don't talk about menstruation? and so she on a mission to equip women with the knowledge that helps us all travel along the 'hormonal highway' with more aplomb.

Perhaps what we need to be asking is, HOW do we talk about periods? We will chew this over and discover more about the menstrual cycle and how it could shine a light on what is come approaching Menopause. Grab a cuppa and join us.

You might be interested to explore Menstrual Health Made Easy This is a self-care series presented as a combination of 12 mini podcasts (each less than 5 mins) and 17 one page info-graphics, available via a digital learning platform. There you will learn the essential information in bite-size pieces; you can listen, learn and then take action!

Coupon Code Save 50% if you sign up before the deadline. MH50

Join Phillipa to Move well, feel well, be well

Menopause and Relationships

How can we sustain healthy relationships as we traverse Menopause? Abba said it the best “Knowing me, knowing you, Ah haa”

Join me and members of the Menopause Collective as we gather to bash out this tricky topic and uncover tips to make all our Menopause experiences better.

Try this:

Get to know yourself better,

Learn to express your needs ,

Be accountable when things to awry, and

Remain open to receiving feedback.

Feeling Heard

How do we tackle a desire to feel understood? find your tribe and seek out supportive communities online or in your local area.

Workplaces

Menopause adds another layer of complexity when it comes to navigating relationships in the workplace. Although workplaces are becoming more aware of the menopause conversation this doesn’t mean things will improve overnight.

We must overcome our own propensity to ‘put up and shut up’ and have pragmatic conversations if we are going to improve our lot.

Enjoy our chat and let me know if you have any comments of suggestions for future topics of conversation.

Host: Phillipa Butler

Guests

Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.
Claire Ottewell: Aromatherapist and Medical Astrologer

Checkout this great conversation as I chat with Dr Susan Baumgaertel and hypnotherapist Jacquie Whur. Join us as we explore how to get what we need to deal with the challenges tossed at us by Menopause. 

Do we need to have shared experiences to understand the challenges and frustrations that other people face?

Is it really important that others understand what is happening to us?

How can we be more comfortable in our own skin around menopause? How do we navigate that journey; which could be three months for some and eight years of hell for others?

Or could we channel our inner Elsa and "let it go" as we adapt to our new reality and dare I suggest laugh it off?

Why not Move more with Phillipa?

If you would like to know more about my Movement programmes to Maximise Midlife please email hi@precizion.co.uk

My thanks to:

Susan Baumgaertel, MD FACP

Jacquie Whur, Clinical Hypnotherapist Mind and Motivation Coach

Checkout this great conversation with Kath Berry BHSc, MSc, an acupuncture educator with over 25 years of clinical experience and co-author of an upcoming (18th October 2022) JCM publication “Menopause: A Comprehensive Guide for Practitioners”.  

Kath is an advocate of women’s rights and she empowers women to reach their full potential. Together we unpick some of the complexities of Traditional Chinese and East Asian Medicine and reveal how these approaches can smooth our way through Menopause.   

Kath is a font of knowledge and great fun to chat with. She has a knack of making the complicated simple and has done us a great service by bringing this extensive body of work together in one place. A must for any clinician's toolkit.

I was thrilled to receive her ringing endorsement of my work sharing Movement to Maximise Midlife and Make Menopause Better. 

Join me to move more TODAY at Precizion Ltd

Find Phillipa

https://www.instagram.com/precizion.uk/

https://www.linkedin.com/company/42810240/

https://www.facebook.com/precizionltd/

https://twitter.com/Phillipabutler

Find Kath

Instagram: https://www.instagram.com/kathbberry/

Facebook: https://www.facebook.com/KatherineBerryEducation

LinkedIn: https://www.linkedin.com/in/kath-berry

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

If you are 40 plus and female then Menopause is only a matter of time! Symptoms begin gradually and for some women will really affect their quality of life. Get the lowdown on the surprising symptoms of menopause when I was interviewed by Tammy Aghedo for her House of Tammy Talkshow. 

My Advice? Don't put up with the pain and disruption Menopause can bring. Movement really is Medicine and there is not one symptom that being more active will not help! My expertise is in Pilates and Yoga and my Physiotherapy training puts me in a great position to help you move more, move well and make a change. 

Tammy is an energetic and curious host and in her own words this conversation might just 'knock your cotton socks off!' Get your drinks and snacks, Press play and enjoy.  😀

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Join me and Dr Ron Eaker Ob/Gyn, author, speaker, and award-winning women’s health educator, as we unpick Menopause and Fatigue. Ron is an incredible source of knowledge and expertise with 30 plus years of experience guiding women through midlife and menopause. If you are struggling with hormonal issues, weight gain, low energy levels, and reduced libido listen on. 

There's one thing we absolutely agree on; the importance of Physical activity! There's not one symptom of Menopause that doesn't respond to appropriate levels of Physical activity. Movement is medicine for the mind, body and soul and has a part to play in managing pesky menopause symptoms, including fatigue.

He emphasises that education is key but we must take action to make the changes that will transform our experience of life. If the second half of your life is losing it's sheen, checkout this conversation to help you to feel like your old self or BETTER!

Checkout my Moving through Menopause facebook group for support, tips and resources.

Join me for a FREE Movement MOT and find out how I can help you to Move More and Feel Better.

Find out more about Dr Ron Eaker. 

This episode we tackle UTI. An unpleasant experience many women will have that can be increased post menopause due to the decreasing levels of Oestrogen and As Oestrogen production falls in menopausal women, UTIs can occur more frequently. It may also be that the bladder is not fully emptying, which can also increase the chance of an infection in your bladder. This is a long one but packed with information, chat and suggestions to help you prevent and manage the dreaded UTI. 2

Check out how movement can help at https://www.precizion.co.uk. Join your first class for free with the coupon code FIRSTFREE 

Catchup on all the episodes you have missed and like and subscribe to my channel to hear more from me and the Menopause Collective. https://www.youtube.com/channel/UCudDlTqNQujy06Bk73nBdPA

Join my free Moving through Menopause Facebook group https://www.facebook.com/groups/menopausecollective/

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

You can't help noticing that spring is a time of new life, accelerated growth and energy. But menopause might just be messing with your energy levels and your natural instincts for love making. Join us to get the lowdown on libido and get some ideas and suggestions to help fan the flames of your ardour. 

Contributors:
Phillipa Butler: Chartered Physiotherapist, Certified Pilates Teacher, Yoga and Meditation Teacher
Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.
Claire Ottewell: Aromatherapist and Medical Astrologer

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I chat all things menopause and general health and wellness with Dr Bruce Berkowsky. I am the guinea pig as we demonstrate his natural Health Science System. This approach embraces naturopathy, herbology, nutrition, homoeopathy, and aromatherapy. He combines western medical approaches with the traditional eastern healing arts and offers individualised intuitive care to resolve physical and emotional disharmony. 

Our first port of call is to examine what is occurring in a person's life to discover any excess or deficiency in the fundamentals before moving on to supplementation. We begin with food and learn a wonderful recipe for a healthful breakfast smoothie. 

Moving on we talk all things thyroid and the link to other hormonal problems including menopause symptoms! 

Did you ever wonder why digestion seems to be a problem in middle life? Wonder no more! We will discover how stomach acid declines as we age and what you can do to support your digestive processes and improve gut health. 

Next, we hear an in-depth explanation of the benefits of hot and cold water hydrotherapy to help the dry skin of menopause. All from the comfort of your own shower! 

Dr Bruce talks us through his vital Chi skin brushing technique to stimulate the circulation in the skin, remove the dead skin cells and vitalise the skin, to stimulate the flow of chi energy around the major meridians and stimulate lymphatic drainage. Remember the lymphatic system is your ‘sewer system’ that removes the toxins from your cells. The vital chi skin brushing technique is organised in a specific sequence to encourage drainage properly into the appropriate lymphatic nodes. 

Finally, Dr Bruce tells us all we need to know to enjoy an ‘air bath’ before bed and enjoy a restful night’s sleep. Sign me up!!

Contact Dr Bruce Berkowsky

Your Host: Phillipa Butler Chartered Physiotherapist, Pilates and Yoga teacher

Join Phillipa for Pilates or Yoga live online

This episode I chat all things hair-loss with Dr Ben Behnam Board Certified Dermatologist specialising in medical hair loss management. Dr Ben is a dedicated hair loss and hair restoration specialist working alongside his brother Dr Sean Benham Board Certified Hair Transplant Surgeon in their Hollywood practice. Together they founded HiHappyHead.com which focusses on providing customisable prescription grade topical solutions for men and women.  

Did you know that even the most lustrous, voluminous hair could be affected by the hormonal fluctuations of the Menopause transition? Put this together with a genetic predisposition to female pattern baldness and ‘sprinkle on’ some of the stressors we encounter in mid-life, and you may find yourself shedding hair left, right and centre.  

Dr Ben tells me that “some people are genetically predisposed to losing their hair, but it may be that there are other factors that accelerate that underlying tendency. “I have a lot of patients that come and see me in their 30s and they look amazing, and I know they’re going to keep their hair unless something drastic happens.”

But when the Sh*t hits the fan help is on hand!

Dr Ben says “I have some female patients that come in and honestly all we do is put them on protein, collagen and vitamins, I review them 4-5 months later and they tell me they’re much better even without using any prescription drugs”.

It is lucky for us that things are a changing in hair restoration medicine. Only 7 years ago we were seeing 90% males that only 10% females in our practice but over the past five years the mix is changing. It could be that social media has helped to shift the taboo around female pattern hair loss. The great news is that people are talking about hair loss, there is less embarrassment and now we can have this conversation about treatment options.   

Where do I begin? 

Advice from a certified professional is a great starting point. Dr Ben says “patients don't know what they need but they know they have a problem and they come to me for advice. On the other hand, some patients come with ideas of what they want but perhaps that's not the right thing so I will always present all the options. Always begin with simple nutritional, supplementation, and general haircare advice if necessary, explore the options for medical hair loss treatment, injectables and hair transplantation where appropriate.  

Join us to hear the full story!  

My thanks to Dr Ben Behnam Visit hihappyhead.com for your hair restoration support.

Host Phillipa ButlerPhysiotherapist, Pilates, Yoga teacher 

This episode members of the Menopause Collective chat all things skin, hair and Nails. From the hair on your head an in all those places that you'd really rather it didn't grow. We talk skin and how we can have a glowing complexion as we move into middle life. Drying out in the most inconvenience of places is definitely something that happens in menopause which is almost ironic when you can be dripping wet and hot flushing and simultaneously dry as the gobi desert.  A top to toe tour of essential oils, nourishment from within and how our thoughts can help or hinder our overall wellbeing. Join us for tips and giggles galore as we share stories and enjoy honest, frank conversation.

Check us out in the flesh

Contributors:

Phillipa Butler Chartered Physiotherapist, Clinical Pilates, Therapeutic Yoga teacher and Host

Claire Ottewell Aromatherapist

Jacquie Whur Clinical Hypnotherapist

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Dr. Rosenthal is available as a wellness or environmental consultant and performs concierge wellness services, uniquely versed in anti-aging/regenerative medicine, circadian rhythms, heliotherapy, chronotherapy, photobiomodulation and electromagnetic assessments to allow a holistic wellness approach down to the quantum level. Find out more 

Menopause and Sleep

I know only too well that the peri-menopausal decline of oestrogen contributes to disrupted sleep. Menopausal hot flushes and sweats (vasomotor symptoms) contribute to night-time waking as does anxiety and a depressed mood. Anxiety can lead to difficulty getting to sleep and depression contributes to non-restorative sleep and early morning waking.

Sleep is essential for health and our sleep/wake cycle and is managed by the circadian clock in the brain. This is where my expertise expires and so I hand over to Dr. Joshua Rosenthal; a Board Certified Sleep Specialist. Dr Rosenthal is dedicated to holistic health and wellness and he translates some challenging biological science into accessible health interventions.

Light and Hormones

The eye connects to the brain clock and the Hypothalamic Pituitary Adrenal axis HPA, which controls all hormones. Light talks to the pituitary gland which talks to adrenals and influences the production and balance of all hormones including oestrogen, vitamin D and Melatonin.

Melatonin is the hormone responsible for sleep signalling and it is made in the retina on exposure to natural light wavelengths which occur at sunrise. The blue light wavelengths suppress the production of melatonin as does mobile phone EMF radiation. So melatonin is made in the sun but the effects are activated at night for restful sleep.

Blue light Hazard!

Any light in the wavelength range 4-500nm equates to a blue light hazard. This blue light isn’t just responsible for suppressing melatonin but can create reactive oxygen species or free radicals which are responsible for raised levels of inflammation. Inflammation is the precursor for most diseases. Reducing blue light exposure can reduce inflammatory markers in the body.

Join Phillipa and the Precizion Posse for Movement to make Midlife a Time to Thrive

Join your First Online Class for FREE

My Sincere thanks to Dr. Rosenthal. Find out more 

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner before making any lifestyle changes.Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner before making any lifestyle changes.

You don't need a Masters in Biology to talk about Menopause but it sure helps! Aishwarya Viswamitra is a final year Master’s student at the Indian Institute for Science Education and Research (IISER) in Mohali. She is studying 'lived' menopause experiences in India. She has a keen interest in understanding the social sciences of public health and so do I! Join us to find out about women's experiences of Menopause on another continent. So far and yet so near! 

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

If you feel the need to turn over a new leaf or make a new start; now is the ideal time! If we consider the seasons and. in particular the agricultural calendar; February is marked by the ploughing of the soil to prepare it for the seed and it's the perfect time for doing any 'groundwork'.  Ask yourself what you need to do NOW to prepare to plant the seeds of your dreams this year? If you are not sure where to begin Phillipa and members of the collective are here to help!  

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Two exercise teachers from opposite ends of the globe chat all things menopause and movement. Join me and fellow fitness teacher Tracy Minnoch-Nuku, Founder of Sexy Ageing. We each have our own experiences of menopause with surprising similarities. We both love to move in our own ways and we are both on a mission to help women transitioning through menopause to find the information, support and inspiration they are seeking. We talk frankly about our own experiences; sharing is caring! 

Contact Phillipa for more information about Pilates online hi@precizion.co.uk 

Join Phillipa for Yoga and Pilates LIVE Online

My Thanks to Tracy at Sexy Ageing

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

For Yoga Teacher Christa Fairbrother living with arthritis, and teaching yoga are integrated.  She credits her yoga practice for her lack of pain and specifically aqua yoga because it’s kind to people's joints. It's easy for beginners to start and challenges advanced practitioners in new ways.  I'm all ears and can't wait to find out more,  and I'd love you to join us. 

Find out more about Phillipa

Find out about aqua yoga 

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Love changes over time, and these changes often manifest around 45-65. The ideal form of love involves three components: passion, intimacy, and commitment. Maintaining loving relationships is like getting fit!. Join me and Debbie Marielle Elzea Relationship Specialist, Psychotherapist and Intimacy Coach for Women for some top tips to strengthen or revive your loving relationships.

Join Phillipa to get fit for Life 

Contact Debbie debbielovecoach@gmail.com

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I chat with Kelli Calabrese Certified Divorce Coach. Kelli was on a journey to heal from her own excruciating divorce and now Kelli is on a mission to help women going through any stages of separation and divorce move from fearful to fearless.    

It is a fact that there is an increase in the number of people facing divorce in January, put this together with Menopause and it could be a recipe for devastation. Join us for some gentle support and tips to help us move towards a future  filled with joy, freedom and peace. 

Contact Kelli

Moving through Menopause with Phillipa

Disclaimer: Please note that any advice we provide in this podcast is for information only. If you are unsure of its suitability for your specific circumstances or have and specific health concerns you should consult your medical practitioner.

The Menopause Collective do Memory! Join us to hear how Movement and essential oils can make a world of difference if you are forgetting what you keep forgetting! Strength training boosts BDNF; fertiliser for the brain, a dry inhalation of rosemary oil can really focus the mind and remember to stay hydrated for better brain function! Giggles galore and informative too. It doesn't get better than this! 

Find out how to Move More with Phillipa and join your first online class for FREE with the Coupon Code FIRSTFREE

Episode Contributors:

Your Host: Phillipa Butler Chartered Physiotherapist, Certified Pilates Teacher, Yoga Teacher and Meditation Teacher

Claire OttewellAromatherapist

Tamar Challis(BSc, BA, Dip, MNCS Accred, MInstLM)

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I chat with Registered Dietician Martha Tettenborn as we unravel her story of Ovarian Cancer at age 58. We will find out how she coped with chemotherapy using her chemo fasting protocol and a ketogenic diet. She shares her experiences in her wonderfully written book; Hacking Chemo now available on Amazon 

Martha Tettenborn RD is a Registered Dietitian and certified Primal Health Coach with over 30 years of experience working in many areas of nutrition. She currently works in long term care with a focus on nursing homes and gerontology. Her private health coach practice, The Cancer Doula, promotes a low-carb, whole-foods-based approach to disease prevention and cancer symptom management.

When diagnosed with Stage 1 ovarian cancer, Martha began exploring the research of the disease and discovered the science of cancer metabolism. This led her to develop and use a protocol of ketogenic diet with targeted therapeutic fasting to significantly impact her response to chemotherapy. Inspired by her own journey, Martha wants to help others see cancer differently – as an experience that will give you strength, wisdom, and more love for your body and life than ever before.

A featured speaker at the Low Carb Long Weekend Summit and on numerous podcasts, Martha shares her knowledge as a dietitian and experience as a cancer patient to inform others about the power of metabolic interventions to support conventional cancer treatment. Martha also instructs courses teaching the ketogenic approach to cancer treatment for the Nutrition Network and Udemy.

A cancer survivor since 2018, Martha is an avid hiker, cyclist, live theatre backstage crew member and a wannabe world adventurer. She lives on the beautiful Bruce Peninsula in central Ontario, Canada with her husband Mike, a noisy cockatiel named Ziggy, and a flock of backyard chickens. Learn more at marthatettenborn.com.

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

In this episode India's leading Nutrition Expert Ryan Fernando and Chartered Physiotherapist Phillipa Butlerget together to guide Women to make the right choices to support Muscle andBone up to, through and beyond Menopause. Building more muscle may not be a priority for you but if you knew that Muscle drives metabolism and gets busy burning calories when you are inactive you might just have a change of heart.

Ryan says "As we evolve in life we realise that we have to adapt. Our choices of food contribute to longevity, performance and happiness." and he is on a mission to revolutionise the way we eat. When you combine nutrition and movementyou get more bang for your bucks so settle down with a notepad and enjoy this entertaining and educational conversation.

Muscles and bones are my business!

As a Physiotherapist I have a particular interest in the long term consequences of declining oestrogen levels on muscle and bone. But did you know that we achieve the maximum bone mass in our late 20s. The thicker your bones are at around age 30, the longer it takes to develop low bone density or osteoporosis. However, there are some people who naturally have a lower bone density which is not as a result of bone loss.

Initially the decline is minimal but accelerates significantly during the 5-8 years around menopause when we suffer a net bone loss of up to 10%. This loss is predominantly in the spongy or trabecular bone found at the common osteoporotic fracture sites, the wrist, the hip, and the spine. These areas have a relatively high trabecular bone to cortical bone ratio thus making them vulnerable to fracture. For many women the first time they become aware of a diagnosis of osteoporosis is after they suffer a fracture.

Similarly we reach Peak muscle mass at around the age of 30. A woman's muscle mass decreases by  approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60

So what can we do?

It is the interaction of the changing hormone levels, exercise levels and nutrition over our lifespan that strongly contributes positively or negatively to these processes and must not be overlooked.

Resistance training will combat the effects of sarcopenia. Studies have found that both resistance training and aerobic exercise increase muscle protein synthesis and improve muscle function irrespective of age and may help counteract some of the effects of ageing. Reference

Or you could leave the hard work to me and Join me online for Bone Healthy Pilates and Yoga Classes.

Ryan says; "I am the coach that advises no shortcuts. Join me to learn how to make better choices for a healthier, fitter YOU!"

Connect with Ryan

This episode we go where others fear to tread and we are talking about the digestive issues that come to visit us during the approach to menopause. Symptoms that we might never have even thought of as having a connection with declining Oestrogen levels. Digestive system issues are definitely something that I can speak to from my own experience; blown up like a balloon, constipation, diarrhoea and nausea are some of the common digestive symptoms of the menopause. The collective are here to help! If your insides are rebelling and you don't know where to turn, join the Menopause Collective as we tackle all things digestive from our own unique perspectives.

My own personal  specialty is movement  and you can check out some moves to improve the flow through your colon and see us in the flesh on my website. https://precizion.co.uk/the-menopause-collective-do-digestion/

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns. 

In celebration of World Menopause Day 'The Menopause Collective' are back on the case. This time we are taking no prisoners as we explore how to unleash a Brand New You!  Suggestions to help you ignite your energy, passion and purpose. How to approach this Crone/Goddess stage of life with optimism, view it as an opportunity to really find yourself. Approach each day with a positive mindset and choose to make this phase of life your best, healthiest and happiest years yet!!

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Getting away from it all has its advantages. A silent retreat may not be your idea of a great getaway, or perhaps your budget doesn't stretch to that. But what could you expect? This episode Phillipa chats with Sune Markowitz-Schulman about her experience of what she thought was going to be a silent retreat (More on that). How was it for her?

"A wonderful opportunity to stop the clocks, turn off the technology and tune into what's going on inside!"

The challenges of Covid restrictions coupled with an approaching older age makes us a little poignant and we reflect on how to live our best life after lockdown and what that looks like for us. How can we build a bit of mindfulness into our modern everyday existence? With mindful walking perhaps, making time for meditation and self reflection. Take action today to incorporate more mindfulness into each day and yield the many rewards: Mindfulness can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties and improve mental health. 

If putting more mindfulness into your movement practice is on the agenda? Join me to Move Mindfully Online

Disclaimer any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

Sleep keeps us healthy and functioning well. Menopause messes with our sleep of that there is no doubt. Perhaps you are waking more often or just not waking refreshed when the alarm goes off.  A lack of sleep compounds poor memory and fatigue symptoms also associated with Menopause.  Worse still it can compromise our immune system and drive down our mood. Most adults need 7 to 9 hours of sleep each night. So If a better nights sleep is on your agenda, join me and ' the crew' to hear our top tips for a satisfying sleep experience.

This episodes contributors are:

Phillipa Butler: Chartered Physiotherapist, Certified Pilates Teacher, Yoga and Meditation Teacher

Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.

Nikki Chamberlain: Health and Wellness Coach

Claire Ottewell: Aromatherapist and Medical Astrologer.

Want to get ahead of the crowd? Receive my weekly newsletter delivered to your inbox and gain access to sound health information and advice to help you take your health into your own hands. https://precizion.co.uk/#signup

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I had the pleasure of chatting with Laurie Lewis, Intermittent Fasting Coach and Author.

Menopause dealt Laurie a crushing blow -- brain fog, lack of balance, memory loss, and the sudden gain of 50 pounds of stubborn hormonal fat. She tried everything she knew to feel better, and the methods that worked in the past made no difference. After four years of struggle, Laurie stumbled upon Intermittent Fasting and started fasting that very same day. The menopausal fog lifted in less than one week, she had more energy and felt more “like herself.” She lost 51 pounds in 15 months and has kept it off for years!

Listen to our conversation and discover the secret to "feel like yourself" again. Grab a cup of black tea or black coffee and make some time to learn all you need to know to begin Intermittent Fasting and achieve Menopause symptom relief.

Laurie says ”Fasting is not hard or scary and It’s not a diet! It’s a pattern of eating; you can eat the foods you love and love you back in your eating window. An eating window makes all the things that matter to you better.” Laurie’s advice is to try it for a month, don’t get on the scale and see how you feel… In her own words it’s not a diet… it’s a quiet!

Now, at 57-years old, Laurie has turned her personal success into the premier thriving Intermittent Fasting coaching business. As a certified health coach (Institute for Integrative Nutrition) she combines her knowledge of nutrition with deep research and practice of Time Restricted Eating. Laurie guides her clients with a dream come true -- eat the foods you love and enjoy the rest of your life feeling vibrantly well.

Laurie's Book Celebrating Your Vibrant Future: Intermittent Fasting for Women 44 to Forever (Unbelievable Freedom Workbooks, 2020) is available for purchase on Amazon.co.uk 

WEB: WWW.FASTFORWARDWELLNESS.COM

EMAIL: LAURIE@FASTFORWARDWELLNESS.COM

LINKEDIN: WWW.LINKEDIN.COM/IN/LAURELEWISNYC

FACEBOOK: WWW.FACEBOOK.COM/LAURIELEWISNYC

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

I had the pleasure of re-entering the workplace at the peak of my peri-menopause. I found myself struggling with fatigue, brain fog and my poor memory. The problem was that I didn't realise what was going on, I thought I was 'past it' and that I couldn't cope. Unfortunately for the National Health Service I am no longer there.

This episode I am chatting with  Dyna Vink live from Ottawa the Capital of Canada. She has a similar story to tell of a career in tech which became untenable. A victim of redundancy she became yet another casualty of the Menopause Lottery. But their loss is our gain and now Dyna is a Certified Health and Nutrition Coach and founder at "Holistic Nutrition Lifestyle".

We explore together some simple strategies that might just help women to remain productive in the workplace despite symptoms of Peri-menopause. And in a week when ASOS are offering staff flexible working and paid leave during Menopause, we are definitely on topic! I hope you enjoy our conversation.

Lifestyle medicine

Dyna and I are keen to help women navigate the symptoms of peri-menopause using lifestyle approaches. For Women over 40, there is still a a gap in understanding and a lack of good information to help women understand how peri-menopause changes our bodies. We are still keeping quiet about peri-menopause, and worse still doctors seem poorly equipped to help.

It falls to us to do our own research and figure out what Is happening to us. We both  and I agree that there are several simple changes we can make to create a holistic lifestyle, recapture our vitality, and get back to doing the things we love.

Dyna Vink

Dyna has developed a program to guide us through the myths, mysteries, and science of peri-menopause called The Holistic Health Blueprint for Ladies Over 40. It is an 8-week program to reach a healthier, fitter, and happier you. You can also get your free copy of "The Women's Guide to Menopause in the Workplace" Here

Find Dyna on facebook and on her website.

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This episode I had the pleasure of chatting with my Sister-in-Law and registered Nurse Judith Harris. Judith contacted me saying she was enjoying my podcasts and that she would love to share her story if it might help other people. I jumped at the chance to catch up with her and I am grateful to her for her frank retelling of her story. It all began with a hysterectomy at 50, followed by breast cancer treatment during the Covid 19 pandemic, and her most recent health blow which is a diagnosis of osteoporosis. We chat about the importance of exercise for bones and whether we are getting enough of the right advice on diagnosis.

Exercise is not just good for bones and we reveal some research hot off the press to support exercise forMenopausal night sweats. Who Knew? ME!! Despite the hand she has been dealt Judith is ever the optimist and we enjoy an upbeat conversation with some unexpected twists and turns, some stories and some giggles!

Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to break (fracture).

The most common injuries in people with osteoporosis are:

https://www.nhs.uk/conditions/osteoporosis/

Prevention is better than cure!

Unfortunately the first time many people discover they have osteoporosis is AFTER they suffer a fracture. There are medications you can take and Judith is receiving the recommended drug treatment. I am interested in all the lifestyle measures that can be used alongside the drug therapies to improve the condition of her bones and guard against fractures in the future. 

Build Bone with Exercise! 

I couldn't help myself and I may have got up on my soapbox (apologies Judith!) to have a bit of a rant! In my defence I am passionate to share the news that we can take action to strengthen muscles and bones with appropriate nutrition and exercise. Checkout my blog all about Pilates for Bone Healthto learn more! 

Exercise and hot flushes

On the very day we were recording this chat Judith spotted an article in the Daily Mail and she let's us know that researchers from Smith College in Massachusetts reported ''sedentary lifestyles may be putting women  at greater risk of hot flushes during the night. They handed Menopausal women struggling with night sweats some tough-love advice: stop sitting around! Need I say more...

If you are interested in finding about more about Movement as Medicine book your free 20 minutes consultation with me and join your first class for free!

Author Phillipa Butler Chartered Physiotherapist, Movement Maestro and Podcaster.

Precizion.co.uk

Join Phillipa and Brianna Wilkerson holistic health coach and podcaster as we explore what you can expect from this years Healthiest Years Yet Summit. There will be over 30 contributors and beginning Monday 18th of October you can access a series of pre-recorded health webinars for free. Listen up to find out more.  Sign up here! 

What can you expect from this 5- day educational party?

This is what you’re going to walk away with:

There will be prizes of all kinds, including:

…...AND including a chance to win a 60 Minute free Session with me!

If you are ready to:

……..this is for you!

Want in? Cool! Just sign upHere!We can’t wait to see you there!

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This Episode Dr Shiroko Sokitch MD was generous enough to give up her time to chat about Menopause and Chinese Medicine. It is very clear that Shiroko Sokitch MD is a doctor who really cares about her patients and here we chat about the theory of Traditional Chinese Medicine (TCM) and some therapeutic applications. Watch the Video

Traditional Chinese Medicine

TCM can be characterised as holistic with an emphasis on the integrity of the human body and the close relationship between a human and their social and natural environment. TCM focuses on health maintenance and in the treatment of disease the emphasis is on enhancing the body’s resistance to diseases. Ai-Ping at al,(2004)

Chinese medicine is a perfect example of integrated medicine, with a whole systems approach and increasingly Western Medicine is taking an interest in TCM.  Two concepts that are unique and fundamental to Chinese medicine are Qi which is usually translated as "vital energy". And yin and yang which describe the relative qualities of all things which exist in harmony. Yin is the feminine, cool, night-time and Yang is the masculine, heat and daytime. These two concepts form what we might call the "roots" of Chinese medicine. *Read more about the attributes of yin and yang in this article.

TCM and Menopause

In Chinese Medicine all organs have a function and the kidneys are the organ of menopause. The kidneys hold the Jing or life essence and the secret to staying balanced and preserving the Jing essence is 'right living'. Not too much of any one thing, sex, food, stress and work for example. Jing is acquired from birth and some lifestyle choices can deplete the Jing, According to TCM Premature menopause may be attributable to poor lifestyle, chronic infections or traumatic childhood events etc. all of which can damage the life essence.

The kidneys rule energy, big transitions of life, regulate hearing, the brain chemistry, the power of will and the emotions of fear and anxiety. This certainly goes a long way to describe my experiences of menopause! 

Menopause is a time where energy is shifting, Yin energy begins to drop and normally as night time approaches yin energy should be rising and yang should be declining, however the yin deficiency leaves us with more of the yang energy and thus the nighttime hot flashes. 

Menopause and Meaning

The physical energy shifts from the uterus to the heart bringing with it an emotional time. We begin to consider our own mortality and contemplate how we can be true to our hearts it's a time of review and reflection; who do I want to be what do I want the rest of my life to look like? This is definitely something that I have felt through my transition and according to Doctor Shiroko LOVE might just be our saviour.

Dr Shiroko Sokitch MDtrained in general surgery, and working as an Emergency room Doctor for 10 years while attending acupuncture school, gave Dr. Shiroko a broad range of medical experience. Her new book – Healing When It Seems Impossible – 7 Keys to Defy the Odds a book about her unique and comprehensive healing approach is available on Amazon.

She is the owner ofHeart to Heart Medical Centerin Santa Rosa, California, since 1993, Dr. Shiroko is an expert at using many modalities to bring your body to balance and wholeness. Her specialty is Healing When It Seems Impossible. She brings hope and healing to difficult health conditions by blending Chinese and Western medicine with a deep spiritual and emotional healing approach.

The Menopause Collective return and this episode we are tackling the many moods of Menopause with a focus on Anxiety! 

Anxiety is when you are continually worried or tense. It appears to affect almost twice as many women as men and is a common symptom of the menopause.

In general, anxiety is characterised by a constant sense of worry over normal everyday events, much greater than the situation deserves. Although you may realise this, it can be difficult to shake off the feeling so that you are not constantly on edge and irritable.

Part of the explanation lies with the fact that oestrogen plays an important role in moderating the chemical activities in your brain. When the level of oestrogen is high you feel well. As Oestrogen levels drop, a number of symptoms such as low mood and anxiety can set in.

We have heard it all before, but a healthy lifestyle can have a significant impact on how you feel. The great news is YOU ARE NOT ALONE. In this episode The Menopause Collective share some stories of Menopause and some strategies and tips to help you thrive up to, through and beyond Menopause.

This episodes contributors are:

Phillipa Butler: Chartered Physiotherapist, Certified Pilates Teacher, Yoga and Meditation Teacher

Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.

Nikki Chamberlain: Health and Wellness Coach

Claire Ottewell: Aromatherapist and Medical Astrologer.

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

A Mindful Menopause: How can mindfulness possibly help manage menopause symptoms! It's all about my hormones right? Well yes... and no...

In this episode Phillipa and Sune knock this hot topic back and forth.   

There are many variables which contribute to our experience of Menopause. Just when I thought it was gone for good one of my unpleasant symptoms of menopause made a reappearance! Breast pain was always something which plagued me for a few days each month. During peri-menopause it was more or less constant to varying degrees. I hadn't felt it for 18months and wham bam it returned to me a couple of weeks ago. 

I did a bit of soul searching and the only thing I could think of that had changed was an increase in my stress levels. So time to get back on track with lifestyle interventions to manage my stress:  

1. Mindful Movement Practices; Pilates and Yoga for me

 2. Breathwork and Meditation  

3. Rest and relaxation 

4. Eat well 

5. Slow down and be kind to myself  

How to keep this going through the summer holiday season can be a challenge so we share some ideas for how this can be a possibility that enhances your vacation time.  

Join me for your online movement opportunities, you could even take me on holiday with you! 

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

If mindless eating, eating with the TV, eating when travelling or working is your nemesis you might be interested to try this mindful eating exercise. Not least because it involves chocolate!! Regular mindfulness practice has been shown to be beneficial in gut health and as little as 10 minutes each day has been shown to have benefits for physical and mental health.

Join me and Suné Markowitz-Shulman as we demonstrate a mindful eating exercise. Being mindful is about being aware of the present, what is happening now, rather than worrying about what has gone on in the past or what could happen in the future. Mindfulness helps you change the way you think and importantly how you respond to situations, with the benefit of becoming calmer and kinder to yourself.

Pay attention and notice any emotions that are provoked in anticipation of eating. Experience the sensations of sight, smell, touch, sound and finally taste your food and a whole new world of food could emerge. Eating slowly, chewing well and appreciating the smell and flavour of each mouthful, will improve your eating experience, your digestion and can be a great way to alleviate stress  

Nutrition is a 'pillar of health' and crucial for overall health and wellness. Read more about the Pillars of Health here. 

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

Menopause messes with your mind, I can attest to that!  So this episode I have the menopause collective on the case. Stories and strategies to capably cope with shifting roles and responsibilities, workplace challenges, the empty nest and ways to embrace our creativity and thrive up to, through and beyond menopause.  

Imagine Menopause on your terms! Join Phillipa Butler; Chartered Physiotherapist, Shirley Ward; Nutritionist, Jacquie Whur; Hypnotherapist, June Tranmer Acupuncturist and Nikki Chamberlain; Health coach as we tackle tackle the common symptom of menopause from lots of different angles!   

Did you ever wonder that putting your hand to your head in desperate moments might be an instinctive reaction to soothe yourself by activating Acupuncture points on the forehead that can calm us down.  Or that our eyes are not just a window to the soul but that the calming effects of Eye Movement Desensitisation Reprocessing (EMDR) could be harnessed just by going on a walk in nature.  

Menopause is on the agenda more now than ever before in workplaces which is a step in the right direction, but real acknowledgement and adjustments are required to allow women to continue to thrive and grow in and out of work. For women who  experience a premature menopause or sudden onset after surgery or cancer treatment for instance, retirement is a long way in the future and timely adjustments even more pertinent.  

If you are feeling a bit adrift, be reassured the best is yet to come and making a plan is the first step.  Why not grab some A3 paper, some magazines and a glue stick and build a vision board to really bring that future to life and make your plans a reality.  

If moving more is on your agenda join Phillipa forMindfulMovement for Midlife Online. 

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

Imagine Menopause on your terms! Join Phillipa Butler; Chartered Physiotherapist, Shirley Ward; Nutritionist, Jacquie Whur; Hypnotherapist, June Tranmer; Acupuncturist and Nikki Chamberlain; Health coach as we tackle the troubling topic of Joint and Muscle aches and pains.   

How do we tackle this common symptom of menopause; from lots of different angles that's how! Consider the body as a whole, eat to reduce inflammation, manage how you think of pain, move to nourish joints and create resilience in tissues and finally have a plan to secure your success.  

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

This episode Phillipa and Elizabeth Webb Chartered Financial Planner as we chat about our finances in mid-life. Menopause is a time of change but also a time for reflection and planning for the future. Children are flying the nest and  roles and responsibilities are shifting. Elizabeth is busy helping women understand their finances and get on with their lives through financial planning. 

Money and health are undoubtedly intertwined and can be a huge source of stress and conflict. Don't let a lack of planning or a lack of knowledge be a barrier to a financially secure worry free later life. Elizabeth keeps is simple for my benefit! as we tackle topics including the rainy day fund, investments and planning for retirement!! 

Elizabeth can be contacted here linkedin.com/in/elizabethwebb2020

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your a financial advisor for tailored advice. 

This episode I jet ‘virtually’ across the pond and chat with Physician Susan J. Baumgaertel, MD FACP all about her plans to empower us all to thrive through and beyond menopause with her ‘menopause menu’.  A long career devoted to the service of others culminating in running her hugely successful 'menu for change' weight management programme. We chatted all about factors contributing to weight gain in menopause and why we should shift our focus to wellness rather than weight. 

But isn't weight loss tied to being healthy? How does body image contribute to our desire for that ideal number on the scale? What about mental health, stress and sleep? It's really not as simple as a few extra pounds around the middle and so it calls for a co-ordinated, cohesive plan.  

Surely ageing is inevitable? Well there will be more candles on the cake for sure, but there is much we can do to live better for longer! So let's challenge the status quo and advocate for wellness at any age? It's resounding YES from me and Susan.

Thinking about food has never been a problem for me! But being mindful around food means slowing things down and Immersing yourself in the experiences around food even down to shopping for, preparing and finally really enjoying our food. Its not about losing weight per se but becoming more mindful around food can help us to navigate food cravings, know when to stop eating or spot emotional eating. So join Suné Markowitz-Shulman and Phillipa Butler as we navigate the ‘ins and outs’ of mindfulness and learn some mindfulness strategies which may just come in handy in everyday life.

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

This episode I am chatting to award winning relationship coach Ceza Ouzounian. Ceza works with those seeking to regain confidence and control over their body, have a deeper understanding of themselves and learn how to shift their energy to have the relationship they desire. Ceza knows exactly what is required to have a relationship that is full of support, passion and love and she has helped many women achieve their desired relationship. She shares the valuable lessons from her own journey and what she has learned from working with clients to help us achieve a relationship full of love, support & everything we desire.

We chat about why working on yourself is so important in a relationship, how our beliefs and past experiences, and resistances in general, can affect our relationships. I am especially keen to get a handle on how we rekindle romance after the kids leave the nest and coping with intimacy alongside the body image challenges midlife can throw our way.

We share some suggestions on where to begin and simple self help strategies. 

If you want guidance to incorporate more movement into your life why not join me Online to Move More and Feel Better!

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

The Hot Flush is a well documented symptom of hormonal fluctuations but did you know that a dry mouth, burning mouth and gum problems are also challenges associated with this time of life. Join Phillipa and Aromatherapist Claire Ottewellto discover tips and hacks to cool you down in heated moments, protect your oral health and thrive through the menopause transition. 

As a lifetime exerciser I know that the benefits of regular exercise are many and varied. But did you know that ''exercise that improves fitness reduces self-reported hot flushes. These improvements are most likely as a result of improved temperature regulation and due to improvements in circulation In the skin but also the brain. 

If jumping around is not your style then meditation may be more up your street and luckily for you in a new small study published in Menopause: The Journal of the North American Menopause Society, a mindfulness-based stress reduction program resulted in a decreased frequency of hot flushes by an average of 39%. If trying meditation is on your to do list my mindful movement is the perfect opportunity to turn down the dial on stress and 'chill out'. 

Oral Health

Hormonal fluctuations affect more than our reproductive organs but did you know that they have a strong influence on the oral cavity aka mouth.  reduced saliva production result in a dry mouth and which has many negative health ramifications. But fear not there is much we can do to lubricate the mucosa in the mouth, not least of all that old chestnut hydration. 

But if H2O is not hitting the spot there are age old remedies on hand. I opt for natural alternatives wherever possible and plants always seem like a great place to start. So enjoy Claires suggestionsfor oils and herbs to help us deal with heated moments and improve our oral health.

Mouth breathing is a significant cause of dry mouth sometimes habitual and definitely not helped by nasal congestion so try the clearing exercise I describe as outlined in my latest book recommendation Breath by James Nestor.  

Join me Online to Move More and Feel Better! 

Join me as I discuss. this 'hot potato' with practice nurse and friend Sorina Evans. Sorina has recently completed additional training outlining the latest guidance for prescribing nurses in the NHS. So if you are curious about HRT, the benefits and you need help deciding whether it's for you. This informative discussion could be just the ticket!

We cover the flawed research which scared medical professional and women into avoiding HRT, the indications for HRT and the known health protective properties of HRT.

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

I really enjoyed catching up with my friend and ‘Independent Presenter for Younique’; Jennifer Aldridge Zucker. Jen has been on her own journey to menopause via breast cancer and is one of the most caring and entertaining women I know!

Jen and I met in Colorado Springs and shared the Stage in the Velvet Hills Female Barbershop Competition Chorus. I joined the Chorus shortly after moving to Colorado Springs and it was my best decision. I have always been a singer and I have never felt more welcomed, cared for and appreciated than when I was in the company of those amazing women. I had the privilege of helping us warm up physically with some standing Pilates moves and Jen was front and centre with the most amazing stage presence.  It was around this time she began her journey with Younique and what a journey it has been.

We chat about all things menopause and get some top tips on makeup and beauty for mature skin. Join us as we tackle some common beauty challenges particular to menopause including facial hair, eyebrows, lip creases and much more.

Experience Pilates to combat the effects of menopause atwww.precizion.co.ukor drop me an email at hi@precizion.co.uk if you have any questions.

Happy listening 

Stressed? It' not new news that stress can cause health problems and have an impact on your emotions and mood. How do we know we are stressed and what mindfulness strategies can we integrate into our lives to combat this silent killer. Mindfulness can help!!Join me and Sune as we share our suggestions for stress management using mindfulness strategies. 

Mindfulness techniques include developing our intention to grow our awareness, something we return to again and again. Next pay attention to what is occurring in the present moment; observing thoughts, feelings, sensations as they arise and finally be kind to yourself. Non-judging is a difficult skill to master, but it is just that, a skill, and as we know ‘practice makes for improvement!’ So be curious, notice themes, and ask yourself would you say the things you say to yourself to your friend? If the answer is no, then we can work to reframe our thoughts which in turn will generate a shift in our biology and thus our experiences of stressful situations. 

Mindful Movement is a specialty of mine and my Thursday morning session is a welcome interlude in any week. Join me for your free taster session https://Precizion.as.me/YogaMindfulMovement 

Checkout the video of this podcast on Youtube

If Moving more and stressing less is on your agenda join me online www.precizion.co.uk or drop me an email at hi@precizion.co.uk

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

Physical and psychological changes of menopause manifest a whole host of relationship challenges.  But the journey that begins in menopause doesn’t have to be miserable or lonely. Join me and Clinical Hypnotherapist Jacquie Whur as we investigate strategies that can smooth the way to fulfilling relationships at any age! Settle down with a cuppa or set out for a stroll and enjoy, packed with some top tips and some giggles as always.

Manage Stress

How on earth can our thoughts affect our intimate health?? Well stress plays a part in our hormonal balance, Yoga and meditation techniques have been shown to reduce cortisol levels, even just a few deeper breaths can trigger a reduction in the tone of the central nervous system. Movement nourishes and tones tissues generating resilience in tissues and increasing cellular activity as a consequence of increased circulation to the area.

The power of the Mind

Train your mind to look for the good and become your own cheerleader. Evidence is emerging to show that the "absence of positive thoughts can have more impact on our health than the presence of negative thoughts'. Perhaps we can build some gratitude practices into our lives and transform our are the conversations you have with yourself contributing to challenges in our intimate relationships and with intimacy. Learn to 'throw away' your negative thoughts and replace them with something more upbeat. 

Keep it Simple

Lifestyle practices can be our salvation but if it feels like you don't know where to begin but how about if all we have to do is do something 'just for this moment'!  We can choose from a menu of 'brief' evidence based lifestyle practices to prevent pain or problems. 

Join our community atwww.precizion.co.uk 

Disclaimer any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner before making any lifestyle changes.

Dicky tummy? Bloating? (nice word for farts) indigestion? and much more. What is going on in our gut and what can we do to help ourselves?

Join me and Nutritionist Brittany Pearse as we chat all about gut bacteria; the good, the bad and the ugly.

We tackle gut health and how does it change through menopause? How is this related to the health of the rest of the body?

I learn more about probiotics and prebiotics and how they can be helpful. Grab your earbuds and take a stroll or settle down with a cup of fennel tea to discover some top tips and tricks to boost your microbiome.

Movement is my specialty so if moving more is on your TO-DO list, join me LIVE online for Pilates and Yoga and give your insides a treat. https://Precizion.as.me/

(Disclaimer: any advice you provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner.)