Life After Menopause

Navigating Relationships with Ex-In-Laws During Christmas with Nancy Diaz

In this episode Nancy Diaz, shares her journey of moving to Australia and finding her calling in working with this specific population. Nancy emphasizes the importance of self-care and the challenges faced by women in balancing cultural expectations and their own desires. She also discusses the impact of separation on migrant families and offers advice on how to navigate relationships with ex-in-laws during special occasions. Nancy highlights the power of mindfulness and the effectiveness of brain spotting in trauma therapy.

Nancy is a trauma-informed therapist, speaker, and host of the Global Citizen Therapy podcast. She specializes in working with women of color who are daughters of immigrants. Nancy is originally from the US but has been living in Australia for the past five years.

Key Takeaways:

• Why women of color and daughters of immigrants often feel a heavy burden to repay their parents for the opportunities they have.
• How gender plays a significant role in the responsibilities placed on women from a young age.
• The importance of having an open and empathetic communication with family members about expectations and desires for special occasions.
• How mindfulness can help individuals become more in tune with their bodies and advocate for their own needs.
• What is Brain spotting, a somatic approach can help access and process trauma stored in the body.

Quotes:

" I realised that gender played such an important role, especially across different cultures, across different countries."

"Just because it was like that in the past, sometimes we just have to grieve and realize that's how it used to be and those memories will always be with us."

 
Timestamps

03:27  Common experiences of women of color and daughters of immigrants
08:11  Impact of family separation on migrant families
13:13  Multilayered issues faced by daughters of immigrants.
14:09  Isolation and stress for parents with limited English proficiency.
17:07  Dealing with extended family during separation and migration.
19:26  Finding community and acceptance in other ways.
23:19  Importance of strong communication in handling relationships and disappointments
25:48  Breaking generational cycles by having uncomfortable conversations
29:58  Shifting conversations to lighter activities to create a safe space
33:47  Embracing a range of tools and techniques for personal growth
34:47  Combination of mindfulness and other tools for individual effectiveness

Find out more here: https://www.mmmpodcast.me/ep220

Navigating the Holidays After Divorce: Tips for Dealing with Your Ex’s Family with Laura Petrie

In this episode Laura Petrie talks about how to navigate relationships with ex-in-laws after a separation or divorce, particularly during the holiday season. Laura shares five tips for managing these situations, including setting up for success, putting the children first, setting boundaries, thinking long term, and taking care of oneself. She emphasises the importance of planning, self-awareness, and maintaining a positive mindset when dealing with challenging family dynamics. 

Laura is a counselor and coach based in Melbourne. She specialises in helping women navigate midlife issues, including separation and divorce. With her personal experience and professional expertise, she provides guidance and support to individuals going through challenging life transitions.

 
Key Takeaways:

• Why setting clear expectations and communicating with your ex and their family is crucial before holiday events.
• How to prioritise the well-being of your children while also considering your own mental health.
• How to establish personal boundaries and decide what topics are off-limits for discussion.
• How to navigate co-parenting effectively begins with understanding it as a long-term commitment. 
• How to prioritise your well-being involves practicing self-care and having a plan in place for managing stress and emotions, particularly during and after family gatherings

Chapters
02:24  Challenges of dealing with ex's family during Christmas
04:14  Importance of preparation and clear communication
09:29  Putting the children first while considering mental health
10:53  Balancing children's needs with personal well-being
11:51  Coping strategies for visiting ex's family during holidays
13:48  Setting boundaries and managing emotions during family events
16:15  Importance of planning and preparing for social situations
17:50  Having topics and responses prepared for awkward conversations
21:35  Thinking about long-term co-parenting and future events
22:43  Challenges of maintaining a connection with ex after divorce
27:37  Take care of yourself; plan self-care activities
35:05  Advice for mothers or mother-in-laws hosting Christmas lunch

Quotes:

• "Set yourself, your ex, and your children up for success by clarifying logistics and expectations before holiday events." - Laura Petrie
• "Decide who you want to be and how you want to present yourself in challenging situations." - Laura Petrie
• "Remember that co-parenting is a long game, and you will be connected to your ex for the rest of your life." - Laura Petrie

 

    Find out more here: https://www.mmmpodcast.me/ep219

Why Diets Fail During Menopause with Rachel Freiman

It's one of the dreaded symptoms of menopause: The Menopause Belly, the weight that can't be shifted no matter what you do. It's as though suddenly, everything that used to work, no longer works anymore, it actually makes things worse.

Which leads to the question: what can we do? Not just to stay healthy but to lose that belly fat and begin to feel good about ourselves again?

In the quest for better health and fitness, particularly during menopause, it's crucial to understand why traditional dieting approaches often fall short and how a more holistic view of nutrition can provide lasting solutions.

Rachel Freiman, author and founder of Mindstrong Fitness, discusses the neuroscience behind dieting and the importance of understanding nutrition as a skill. She explains why diets don't work, how any kind of restriction isn't sustainable and how to fuel your body the right way to achieve your weight loss goals.

She also highlights the impact of nutrition on menopause symptoms and the importance of raising one's energy and vibration to live a fulfilled life.

Key Takeaways: 

• The real reason why diets don't work.
• What macros are and why we need to understand them.
• The importance of personalised nutrition plans in sustainable weight loss.
• Menopause does not have to negatively impact metabolism; proper nutrition can help fire up the metabolism.
• How nutrition plays a significant role in minimising menopause symptoms such as hot flashes and sleep disturbances.
• How taking control of nutrition and raising one's energy and vibration can lead to a more fulfilled life.

Chapters:
0:03:45  Rachel's passion for teaching nutrition and debunking diet myths
0:07:34  Changes in metabolism and exercise requirements for women
0:08:46  The biology of aging and metabolism
0:10:39  Trusting the body and firing up metabolism through nutrition
0:11:04  The importance of lean muscle mass for longevity
0:11:28  Importance of resistance training for women as they age
0:13:34  Traditional diets based on restriction are not sustainable
0:15:22  Personalized approach to nutrition using macros
0:22:00  Impact of menopause on metabolism and hormones.
0:33:55  Diet industry's marketing and lack of empowerment
0:37:24  Immediate empowerment and transformation through taking control
0:39:19  Mindset shift from all in, all out to continuous progress


Quotes

"The world does not need another personal trainer. The world does not need another diet system" 

"We can absolutely fire up your metabolism through nutrition alone"
- Rachel Freiman

Listen, watch and find out more here: https://mmmpodcast.me/ep218

The Life Changing And Unknown Side Effect of Menopause with Mairi Thompson

In this episode, Mairi Thomson talks about a little known side effect of peri-menopause and menopause: bone density loss. 

There is a huge need for women to become aware of this condition and be proactive in managing their bone density before any loss becomes irreversible. 

In this episode, Mairi Thompson shares her own experience of being diagnosed with osteopenia, a condition that can lead to osteoporosis, and how it prompted her to find out as much as she could about the topic and then teach others about the importance of bone health.

Key Takeaways:

• Bone density loss is a silent symptom of menopause that often goes unnoticed and unaddressed.
• Women over 40 are at a higher risk for osteopenia and osteoporosis due to hormonal changes and other factors.
• Building strong bones before entering perimenopause can help prevent further bone density loss.
• Strength training and weight-bearing exercises are crucial for maintaining bone health during menopause.
• Increasing protein intake, especially at breakfast, can support muscle and bone health.

Timestamps:
0:02:00 | Mari's experience with perimenopause and shock of symptoms
0:05:18 | The importance of bone density and risk factors for osteoporosis
0:10:29 | Cost and coverage of bone scan test
0:11:46 | The impact of oestrogen in menopause
0:12:39 | How to monitor oestrogen levels and manage symptoms
0:16:56 | The changes we can make in exercise, diet, and stress management to support bone health
0:17:25 | The impact of hormones, metabolism, and inflammation on weight and energy
0:18:29 | Differences in fat storage and energy utilisation during menopause
0:21:30 | How inflammation and stress affect food absorption and fat storage
0:25:43 | Why doing the same exercise routine won't work in menopause
0:26:46 | How menopause can negatively impact body confidence and self-esteem
0:31:43 | Why oestrogen is necessary for building muscle mass
0:33:20 | How to embrace menopause as a time of reflection and empowerment
0:39:03 | How to get in touch with Mari Thompson at BodyMindBones.com

Quotes:

• "You can't cut out health the symptoms of perimenopause, but you can make your symptoms better." - Mari Thompson
• "If you can build your bone density bank before you hit perimenopause, you have a much better chance of maintaining your bone density." - Mari Thompson
• "Strength and weight training has been proven to burn belly fat and build muscle mass." - Mari Thompson

Listen, watch and find out more here: https://mmmpodcast.me/ep217

 

The Ultimate Midlife Guide To Wokeness With Nina Thom, Author

Are you "woke"? Are you against "woke" and what it stands for? Do you understand the term? Do you know what it's really talking about?

In these days of fast-changing terminology, a common word can change its meaning and the implications of being labelled by that word in an instant. "Woke" is a classic example of that.

Nina Thom, author of “Woke or Not: A Guide to Woke for Older People,” joins us to discuss the concept of “woke”, what it is and how it came about.

We also discuss the anti-woke movements and that modern day phenomenon, cancel culture. This is about giving midlife women a comprehensive understanding of woke and its impact on society.

Find out more, connect with Nina and buy the book here: https://www.mmmpodcast.me/ep216 

Mastering Jet Lag: The Ultimate Guide to Beating Travel Exhaustion

Did you know that Jet Lag can have a much wider impact beyond just being tired for a few days? 

Most of us know that jet lag disrupts our body clock, leading to daytime sleepiness, brain fog, and mood changes, but how many of us have considered the wider impact that these disruptions can have on those around us?

Dr Steven Jasper explains so many things about jet lag that you may not be aware of: preventing jet lag, recovering from jet lag as quickly as possible, minimising the impact of jet lag on our private lives, work lives and overall health.

Join us now to find out what type of body clock you have and how you can work with your body type to mitigate the effects of jet lag.

Key Takeaways:

• Jet lag can have a significant impact on performance, mood, and overall well-being.
• Morning people may find flying west more challenging, while evening people may struggle more with flying east.
• Supporting employees who travel frequently includes allowing breaks and time outside, delegating tasks, and providing time off to recover from jet lag.
• In families, open communication and understanding are crucial when dealing with jet lag.
• Respecting individual body clocks and chronotypes can help prevent and manage jet lag.

Key Points:
04:12   Impact of jet lag on business travellers’ performance
05:57   Impact of jet lag on relationships and family life
08:11   Explanation of what causes jet lag
09:04   Factors that influence susceptibility to jet lag
09:30   Difference in jet lag experience based on morning or evening preference
16:30   The serious health effects from jet lag
27:45   Challenges for partners left behind during travel
28:36   Impact of travel on family life
32:16   Using light therapy to prevent jet lag
36:50   The need for employers to support workers who travel frequently

Quote:
"Jet lag can have an impact on relationships, as it can lead to irritability and strain." - Dr. Steve Jasper

 

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

Becoming Your Own Best Friend: Ten Steps to Liking Who You Are | Pip Mckay

Many of us do things to "improve" ourselves, whether that's personal development courses, reading self-help books or listening to podcasts (thanks!), but how many of us do those things because we believe there's something wrong with us?

The problem is the person we have to spend the most time with is ourselves, so let me ask you this: how much do you like yourself?

Do you focus on what you've done wrong, on what you did or didn't do when you should or shouldn't have done it? Are you one of those people who compares themselves to others only to realise how much better other people are in life, in looks, in achievements?

Personally - and not being a perfectionist in any way, shape or form, nor am I judgemental or critical (particularly towards myself) - this is exactly what I do: I focus on what I did wrong, what I could have done better and, for the most part, I'm not happy with myself about the whole thing, so the idea of liking myself is possibly a bit far-fetched, maybe even a tad outrageous.

Join me in conversation with one of Australia’s most respected coaches and trainers in the fields of personal development, NLP and Coaching, Pip MacKay.

 

Find out more about Pip, register for her upcoming free 1-day event and connect with her here: https://www.mmmpodcast.me/ep214

How To Survive Medical Trauma with Shana Pereira

When trauma of any kind descends on us, it can be very difficult to keep from sinking into depression, hopelessness and apathy but some people seem to manage it.

How do you manage your emotions, take responsibility while being open to other people's ideas, and allow your loved ones to support you without taking onboard their upset and pain? Also, how do you make the best decisions for yourself and your life while you're in the middle of all fear, pain and upset?

Anyone who's ever been told that they or a loved one has a life threatening medical condition will know how the mind and body can shut down. You don't hear things, you can't function, your whole existence seems to initially be one of numbness followed by overwhelming and often incapacitating emotions. Unfortunately, there are decisions to be made, people to notify, things to do.

At age 35, Shana Pereira was told that her kidneys were failing. Five years later and still waiting for a transplant, she was told that her heart was also failing. At Christmas 2020, while doctors were telling her that a heart and kidney donor had been found, Shana went into cardiac arrest and flatlined for 2 minutes. She was rushed to surgery where they manually kept her heart beating until the replacement arrived several hours later.

Now Shana is supporting other people going through challenging medical experiences about how to take care of yourself emotionally and physically and how to set yourself up with a medical team that's going to give you support in a way that works best for you. In other words, how to take responsibility for your own medical journey while allowing your doctors to perform to the best of their ability. It's not about taking control, it's about creating a team.

Join us now and download Shana's book here: https://www.mmmpodcast.me/ep213

The Unique Challenges Facing Women Of Colour During Menopause

Menopause can be a very stressful time but imagine what it's like when that's compounded with a healthcare system that's biased against you.

 

Studies show that women of colour experience menopause at an earlier age and with much stronger symptoms than their caucasian counterparts.

 

Menopause can be daunting and challenging enough because it's still not openly discussed or understood by many women or healthcare professionals. When you add into that mix the lack of representation and research focused on menopause in women of colour, it can lead to disparities in healthcare.

Dr Monica Williams talks to us today about the experience that African American women have through menopause, how menopause can hit earlier, how health advice is often not sought because of systemic bias against women of colour, how beliefs such as black women don't feel pain are still present in some medical professionals today.

We also talk about multi-disciplinary approaches to menopause, bio-identical hormones and the need for open discussion and sharing among women of all races.

 

    Find out more here: https://www.mmmpodcast.me/ep213

Speak Your Truth: The Path to Finding Your Voice with Emmanuela Grace

Our voices naturally change over time through age, hormones and all the different life experiences that we have. But what happens when your voice changes to the point where you have difficulty being heard in conversation or you sound timid or uncertain? How do you overcome that?

When singer and voice coach, Emmanuela Grace, started coaching other people on how to make the most of their voices, she soon realised that some people needed more than voice coaching to be able to speak comfortably and confidently. 

For example, why do some people struggle with small talk? Why do so many of us struggle with public speaking? Why do women often feel self conscious when they have to talk to a group of mainly male directors? And why do many women shy away from stating where their boundaries are?

So off Emmanuela went to do a degree in psychology so she could answer these questions and fully support people. With a fascinating combination of psychology and voice coaching, Emmanuela talks us through the process of learning about ourselves so we can feel more comfortable and confident in all situations. 

Key points:
6:34 - Why learning to speak up may involve more than just a voice coach
7:29 - Why small talk can feel so overwhelming and difficult

 

*** Emmanuela has done a special video for you on how to get your vocal chords ready before you go into an important conversation. You'll find the link on the episode page here: https://www.mmmpodcast.me/ep212