The Perimenopause Solution Podcast

In this week's podcast episode, I had a fascinating conversation with fitness and nutrition coach, Chris DeHollander. Chris, a midlife fitness expert with over 26 years of experience, shared her wisdom on maintaining balance during perimenopause and menopause. Don't miss our chat about the impact of undereating on metabolism and weight loss. We dove deep into the topic of undereating and its impact on metabolism and weight loss. It turns out that consuming too few calories can actually slow down your metabolism resulting in weight gain. Crazy, right? We discussed the importance of tracking macros and calories to identify any undereating patterns. For those who think their metabolism may already be sluggish, Chris also touched on the concept of reverse dieting, which involves gradually increasing your calorie intake to rev up your metabolism. Chris spoke on how intermittent fasting is a beneficial stressor, but with a reminder that longer fasts may not be suitable for everyone, especially if you're already stressed. And she emphasized the need to fuel the body with enough NUTRIENTS during fasting periods. Further sharing her expertise, Chris dove into how strength training and adequate protein intake as key strategies to combat the (what seems to be inevitable) midlife weight gain. Chris explained how declining hormones during perimenopause and menopause can cause fatigue, low energy, and increased stress reactivity (which includes how we fuel and move our body). If you are in your 40s and don't already know of Chris DeHollander, I highly suggest you check her out on Instagram @functionalhealthcoachchris2.0.    Chris DeHollander is a Fitness and Nutrition Coach for women over 40. Chris is also a functional health coach and a seasoned group fitness instructor with over 26 years in the industry. She maintains a busy virtual practice offering nutrition and lifestyle group coaching for MIDLIFE women in the FASTer WAY to Fat Loss program.  Grab Chris' FREE Midlife Metabolism Guide HERE Connect with Chris on Instagram @functionalhealthcoachchris2.0

This week I invited a very dear friend of mine, Alison Gallagher to join me for a discussion of what energy healing is and how it supports the work that we do for ourselves through physical healing. One of the things I found particularly intriguing was the idea that energy healing goes beyond just the spiritual realm. It encompasses various practices and even includes how we speak to ourselves. It's about being in integrity with ourselves and making choices based on our inner guidance rather than seeking validation from external sources. Alison shared how energy healing is not about "fixing" someone, but empowering them to take control of their own lives. And that's something I truly believe in. Our bodies are incredibly intelligent and capable of healing themselves if we tap into our innate potential. It's just unfortunate that society often promotes low vibrational states instead of encouraging us to acknowledge and appreciate our own divine abilities. Alison has been working in the natural skincare and aromatherapy industry since 2003, formulating her own skincare and perfumes for over ten years and has won a number of local and international awards for her handcrafted products.   Alison is also an intuitive healer and energetics coach, drawing on over 10 years experience working with a wide range of energy medicine modalities.   Instagram handle: https://www.instagram.com/alyssumalchemy/ Alison's website: https://alyssumalchemy.com.au/

After sharing last week of my challenging month, I wanted to take a minute to also discuss how I dealt with everything that life was throwing at me at the time. In hindsight I can see that it was more about my mindset and my nervous system than anything else.   This week on the podcast I really wanted to speak to the importance of slowing down and letting go and truly taking some time to pour into one's own mindset and nervous system restoration.   Here are some ways that I focused on my mindset and nervous system. 1.    In those rough times when it was all too easy to keep spinning, I found that reconnecting with my spirituality had a profound impact on my mindset on multiple levels.   2.    I slowed down in order to speed up my healing. Slowing down, taking things off my plate, allowed me to focus on the things that are important, the things that really matter.   3.     It's truly a blessing to have beautiful, supportive, and healing friendships and to recognize the value of cultivating such relationships. I try to remember that while acknowledging our own personal achievements, it's also really important to be open to receive support from others around us. After all, success is a team effort! 4.      Prioritizing self-care, forgiveness, and surrendering and letting go of negative emotions and old stories are key to overcoming challenges and moving towards healing and success. When you love yourself, I think you can love others better.   COMING UP NEXT WEEK:  If you're interested in diving deeper into the healing modalities discussed today, make sure to check out the next episode of The Hormone Balance Solution podcast called Healing Beyond the Physical with Alison Gallagher. It promises to be an enlightening conversation that you won't want to miss.

So this podcast episode is going to be a little different than what we normally discuss. To be honest, it's been a really rough month for me in all facets of my life. And I want to share some insights and life lessons that have resonated deeply with me during this period of self-reflection.  Life has this funny way of teaching us valuable lessons when we least expect it. For me, it was the passing of someone dear to my heart that truly shook my world. It made me pause and reflect on the importance of reducing stress and focusing on what truly matters. One powerful realization that has taken root within me is that things happen for me, not to me. By embracing this mindset, I've found the strength to take risks worth taking. Calculated risks that propel me forward and teach me valuable life lessons. It's in these moments of vulnerability that we truly discover ourselves. I this episode I encourage you to embrace life's teachings with an open heart. Let go of the need to control everything and surrender to the outcome. Remember, we're all imperfect beings, learning and growing as we go. So let's take risks, make mistakes, and learn from them. If you want to learn more about what's going to maintain and optimize your health, and how to do your best at preventing chronic disease as you age, subscribe to the podcast for our weekly conversations. AND if you are interested in finding out more about The Hormone Balance Solution you can do that HERE.    

In Part 2 of my series on How to lose & maintain a healthy weight in your 40's & beyond, I dive into diet, movement, and stress and how it all affects or success in losing those unwanted pounds.  I also share some great strategies for those looking to lose a few pounds while maintaining a healthy relationship with food and their body: How eating the right foods that regulate blood sugar and preventing inflammation can aid in weight loss How weight loss is primarily determined by diet rather than exercise, although regular movement is still important How stress can negatively impact gut health and ultimately your weight If you want to learn more about what's going to maintain and optimize your health, and how to do your best at preventing chronic disease as you age, subscribe to the podcast for our weekly conversations. AND if you are interested in finding out more about The Hormone Balance Solution you can do that HERE.   Mentioned in this episode: Equip prime protein - Click HERE to grab yours and use my code: TARA20 to get 20% off Paleovalley - Grab your goodies as mentioned in this episode, HERE Previous HBS Podcast Episodes Referred in this Episode (Blood Sugar Balance):  EPS 38:

On the latest episode of the Hormone Balance Solution Podcast we discuss How I feel about monitoring macros and calories and whether I think it's the golden key to unlocking weightloss in your 40's. I'll also share some great takeaways for those looking to maintain a healthy relationship with food and their body: How lowering calories may actually cause increased hunger signals due to the hormone leptin decreasing during prolonged calorie restriction How extreme dieting is not recommended for women going through perimenopause and aging for long-term health How psychological and emotional factors need to be considered when embarking on a weight loss regime. If you want to learn more about what's going to maintain and optimize your health, and how to do your best at preventing chronic disease as you age, subscribe to the podcast for our weekly conversations. AND if you are interested in finding out more about The Hormone Balance Solution you can do that HERE. Mentioned in this episode: Equip prime protein - Click HERE to grab yours and use my code: TARA20 to get 20% off Paleovalley - 

In our previous episode of the Hormone Balance Solution podcast we discuss the vital importance of protein and prioritizing your health in your 40s to prevent chronic disease later in life. (Listen to Part 1 HERE) In part 2 of this conversation on protein I speak to the quality of protein and why it matters, are protein powders a good alternative? and what to look for when choosing a protein powder.  I also compare animal and plant based protein and how they measure up when it comes to muscle and metabolism supportive amino acids like Leucine. We'll dive into the importance of leucine, how it's the star of the show when it comes to muscle protein synthesis. And we'll discuss how to track your protein and how having a high-protein breakfast is the best way to shift into an anabolic state. If you want to learn more about what's going to maintain and optimize your health, and how to do your best at preventing chronic disease as you age, subscribe to the podcast for our weekly conversations. AND if you are interested in finding out more about The Hormone Balance Solution you can do that HERE.   Mentioned in this episode: Equip prime protein – Click HERE to grab yours and use my code: TARA20 to get 20% off

Did you know that protein has a vital role in building muscle and overall health as we age? I cannot emphasize enough on the importance of prioritizing your health in your 40s to prevent chronic disease later in life and making sure you are eating enough protein is a great place to start.  In this episode of the Hormone Balance Solution podcast I teach you how to calculate the ideal daily protein intake and breakfasts high in protein have been shown to have the greatest effect on satiety, caloric intake, blood sugar, and muscle protein synthesis. I also discuss how animal products have higher levels of essential amino acids compared to plant-based foods, and how deficiencies can occur over time with highly plant-based diets. I go over the importance of macronutrient balance, particularly protein and carbs, for optimizing thyroid function, appetite regulation, and thermogenesis. And we also delve into the impacts of protein intake on insulin levels, satiety, caloric intake, blood sugar, glucose regulation, and muscle protein synthesis. In summary, your protein intake aides in gut health and optimizing digestion which are crucial for good quality of life as we age. I hope you enjoy this episode and stay tuned next week as we pick up on the importance of protein in part 2.  Find out more about The Hormone Balance Solution and apply to join us HERE.   Mentioned in this episode: Equip prime protein - Click HERE to grab yours and use my code: TARA20 to get 20% off

Today we talk all-things-melatonin. **I am not a doctor and I do not know you or your individual unique case. Do not take any supplements mentioned in my podcast without first consulting with your doctor. ** Oftentimes, practitioners in the health and wellness space talk about the more "sexy" hormones like estrogen and progesterone, but melatonin is a powerful hormone that does far more for us than just help us sleep. Melatonin is powerfully anti-cancer, and clinical trails are showing very promising outcomes from melatonin supplementation in oncology patients. For this reason alone we must sit up and take notice of this amazing hormone. In this episode I go into how melatonin is anti-cancer, why we become low in melatonin, and I also talk about melatonin's incredible gut health benefits and how it's being used to treat IBS, GERD, gastritis, and other GI issues very successfully. In my practice we've used melatonin to treat some of these conditions ourselves, with great success. I also tell you what my favourite type and brand of melatonin is. There are two types: synthetic and plant-based. Most melatonin you've ever come across is synthetic but it's the plant-based melatonin that is most powerful. I'll explain everything on this episode so settle in and get ready to learn about all-things-melatonin.   Mentioned in this episode: Herbatonin - Save 15% when you use Tara's code: Tara15 Blue Light Blocking Glasses Recommendations: Baxter Blue (Australian site) Save 15% when you use Tara's code: Tara15 Bon Charge Save 15% when you use Tara's code: TARA15 Thank you for joining me. If you enjoyed this episode I would be deeply grateful if you'd leave me a 5 star review, hit subscribe, and share this podcast with any friends or family you think would benefit. It's so important we share this information far and wide to help as many women as we can. Please feel free to tag me & connect with me on these social platforms: Instagram Tik Tok Facebook Group Make sure you’re on my email list! Click HERE. If you're interested in finding out more about my women's hormone health restoring program, The Hormone Balance Solution, please click HERE.

I’ve had so many women ask me why we no longer include the DUTCH hormone test as part of the suite of functional testing you get when you join The Hormone Balance Solution, so I wanted to speak to this. I also often get asked why I don’t recommend hormone testing for women in their forties and why I say that hormone tests can be a waste of money and you can’t hang your hat on the results. In this episode I go in-depth to answer these questions and explain my stance so you can understand where my team and I are coming from, how we do things as practitioners, and WHY we do things the way we do, (there’s a method to our madness!). I also talk about my philosophy surrounding how I help women overcome their symptoms and what it means for me to stay within my integrity as a practitioner, which is of the UTMOST importance to me. There’s nothing more important than serving the women we work with to the highest of our abilities so they can achieve lasting relief from their symptoms and improve their overall health and wellbeing. I hope you enjoy this episode!  Find out more about The Hormone Balance Solution and apply to join us HERE. Mentioned in this episode: Equip prime protein - Click HERE to grab yours and use my code: TARA20 to get 20% off MegaSporeBiotic - Click HERE to grab this probiotic and use my practitioner code, which also gets you 10% off: TaraMegaSpore