Hit Play Not Pause

Ready to create your menopause adventure? Yes, adventure. Now is the time to shine, says this week’s guest, wellness coach and fitness trainer Kacy Duke, who teaches people how to use the right mindset, motivation, and movement to reach their goals. Named one of New York City’s best trainers, Kacy has been the personal trainer to a long list of A-listers including Gwen Stefani, Kate Beckinsale, Julianna Moore, Dakota Johnson, Bruce Willis, Denzel Washington, and Lenny Kravitz, just to name a few. Now at 65 years of age, she’s growing her business with a health and fitness subscription service called Age Defying Physique, because, as she says, we shouldn’t deny our age—it’s a privilege to live a long life—but we can definitely defy what people think we can do at any given age. Kacy talks about her own journey through menopause and how she helps women navigate this huge transition in their lives, including improving body image and mindset to live proud and out loud. Consider this your pep talk for 2021.This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Missing your usual mojo and motivation? Wrestling with body image issues? Want a little help setting meaningful goals that go beyond how fast you can run a 5K? You are not alone! This week, exercise scientist and mental performance expert Dr. Kristen Dieffenbach addresses these topics and more as we take a deep dive into the competitive psyche during menopause and how to cope with the psychological challenges that come at this time of life.Kristen is a Certified Mental Performance Consultant with the Association of Applied Sport Psychology. She is also a Peaks Coaching Group master coach; a USA Cycling Power-certified coach; a USA Track and Field coach, and works as the director of the Center for Applied Coaching and Sport Science at West Virginia University. You can find more about her work at https://appliedcoaching.wvu.edu/faculty/kristen-dieffenbachThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Mary Jane is clinical professor in the Department of Obstetrics, Gynecology, and Reproductive Sciences at the Yale University School of Medicine. She has been a North American Menopause Society Certified Menopause Practitioner (NCMP) since 2002, and has been in private practice in New Haven, Connecticut for more than 35 years. Mary Jane has won myriad awards for excellence in her field and is an authority on all things related to hormone therapy, which she addresses in detail during this show. She’s super informative, straight shooting, an avid exerciser herself, and often hilarious. Be sure to head over to our Feisty Menopause Facebook or Instagram page to check out the photo on the show tile on. Mary Jane is posing in front of a row of some very interesting old gynaecological instruments… made of glass. For a deeper dive on all things women’s health, check her out at http://madameovary.com/This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Recovery, resilience, and injury resistance gets harder as we get older. The harder and longer you go, the harder and longer the recovery process can be. This week’s guest, legendary ultra runner Magda Boulet knows all about what it takes to stay resilient and recover well even after the longest, hardest challenges. Since turning 45, Magda’s won the Marathon des Sables, a six day 156 mile stage race, in Morocco; completed the 172-mile Tahoe Rim Trail in 50 hours and 40 minutes, and won the 2019 Leadville Trail 100 Run. Earlier this year, she completed an “Everesting” run, running up and down the same hill to reach the vertical gain of Mount Everest—more than 29,000 feet. Now at age 47, she’s doing all that and more while going through perimenopause, being a mom to a teenager, and working at GU Energy and Boon as the Vice President of Research and Development. Magda was very open about how she’s had to change her training and lifestyle to stay strong and resilient and recover well during this stage of life and her career. You can learn more about her at https://www.magdaboulet.com/This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Studies show women following a plant-based diet have fewer night sweats and hot flashes during menopause. So this week Leslie Bonci, MPH, RD, CSSD, LDN, owner of Active Eating Advice digs into the powers, and occasional pitfalls, of a plant-based diet: what it means and what foods to include for optimum muscle, bone, and hormonal health, as well as to sleep, feel, and perform your best. We also delve into the truths and myths surrounding soy, and cover the often overlooked topic of how to be kind to your gut. Whether you’re vegan, vegetarian, omnivorous, or mainly carnivorous, piling some plants on your plate is a good move, especially this time of life. Leslie is a sports nutritionist and dietitian and the owner of Active Eating Advice based out of Pittsburgh, PA. She is the author of Sport Nutrition for Coaches and the American Dietetic Association Guide to Better Digestion. She is the nutrition consultant for Carnegie Mellon University athletics and the Pittsburgh Ballet Theatre. She has worked with the Pittsburgh Steelers, Pittsburgh Pirates, Pittsburgh Penguins, Toronto Blue Jays, the Washington Nationals, and the WNBA. She is also the sports dietitian to the 2020 super bowl champions the Kansas City Chiefs. Leslie is an ambassador for the Produce for Better Health Foundation and has coached countless plant-based endurance and power athletes. You can learn more about her work and services at https://activeeatingadvice.com/This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Past trauma can lead to more severe symptoms and a more challenging menopause journey. This week, stress and resiliency expert Pamela Peeke, M.D., M.P.H., explains how stress and trauma can change our DNA and drag us down mentally and physically, especially at midlife. She also serves up a whole lot of hope and no B.S. advice for building your best present and future, no matter your past. Or in her words: “What you’re doing is trying to do everything in your power to inject joy, inject adventure, to inject badass and a sense of empowerment and control in your own life.” Pam is a three-time New York Times bestselling author including Fight Fat after Forty, Body for Life for Women, and The Hunger Fix: The 3 Stage Detox and Recovery Plan for Overeating and Food Addiction. She is a science and health advisor for Apple, developing apps for use in the enhancement of stress resilience and healthy lifestyle habits. She also has her own podcast, HER: Learn the naked truth about HER mind, HER body and HER life. She is a nationally renowned physician, scientist, expert, and thought leader in the fields of integrative, preventive, and lifestyle medicine, and has been named one of America’s top physicians by the Consumers Research Council of America. You can learn more about her work and best selling books at https://drpeeke.com/ Find more information about Adverse Childhood Experiences (ACE) at https://www.acesconnection.com/blog/got-your-ace-resilience-scoresThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Missing your usual mojo and motivation? Wrestling with body image issues? Want a little help setting meaningful goals that go beyond how fast you can run a 5K? You are not alone! This week, exercise scientist and mental performance expert Dr. Kristen Dieffenbach addresses these topics and more as we take a deep dive into the competitive psyche during menopause and how to cope with the psychological challenges that come at this time of life. Kristen is a Certified Mental Performance Consultant with the Association of Applied Sport Psychology. She is also a Peaks Coaching Group master coach; a USA Cycling Power-certified coach; a USA Track and Field coach, and works as the director of the Center for Applied Coaching and Sport Science at West Virginia University. You can find more about her work at https://appliedcoaching.wvu.edu/faculty/kristen-dieffenbachThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Low fat. High protein. Low carb. No carb. This week’s guests and authors of The Menopause Diet Plan, Hillary Wright and Elizabeth Ward, have seen diet trends come and go and come around again. And they know what works. Spoiler alert: Yes, you can - and should - eat carbs. We get into why, as well as all the other macronutrients, vitamins. minerals, and foods that menopausal women need for optimum health and performance. Hillary Wright, MEd, RDN, is a registered dietitian and the author of The PCOS Diet Plan and The Prediabetes Diet Plan. She is the director of nutrition counseling for the Domar Center for Mind/Body Health at Boston IVF, a Harvard-affiliated fertility treatment center. She works part-time as a senior nutritionist at the Dana Farber Cancer Institute in Boston, Massachusetts, and is a founding member of the nutrition technology company Good Measures LLC. Elizabeth Ward, MS, RDN, is a registered dietitian with more than 30 years of experience counseling patients and writing about nutrition and health. She is a recipe developer and food photographer and the author or co-author of several books, including Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. Ward blogs about a healthy lifestyle at www.betteristhenewperfect.com. Learn more about their book here: https://www.penguinrandomhouse.com/books/612208/the-menopause-diet-plan-by-hillary-wright-med-rdn-and-elizabeth-ward-ms-rdn/This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Depression, anxiety, bone-crushing fatigue, incontinence, heart palpitations, migraines. What the hell is going on? Shockingly, your family doctor may not know it’s menopause. And you’ll end up feeling like you’re losing your mind like this week’s guest Amanda Thebe, author of Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too. Amanda was so frustrated by her two year odyssey to find out what was derailing her life (spoiler alert: it was perimenopause), she wrote a book to help other women avoid the same fate. It details her experience and offers concrete information about what happens during perimenopause, advice on how to advocate for yourself, and myriad ways to help yourself through the transition. She’s a certified personal trainer with many specialty certifications, a PN1 nutrition coach, and the owner of her own fitness company, Fit n’ Chips. You can find out more about her work and buy her book at https://www.fitnchips.com/This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

It happens. You sneeze, cough, or laugh…and leak. Or you can barely get your key in the door without wetting yourself. It’s common, but not normal…or necessary. This week, pelvic floor specialist Chloë Murdock, PT, DPT, OCS, CSCS offers solutions to the incontinence that can happen during menopause. And, spoiler alert, there’s more to fixing it than Kegels—in fact they can make it worse. Chloë explains that there’s more to your core than your abs and obliques and how muscle imbalances and weaknesses in key parts of your core, which includes your pelvic floor, can lead to leaking, especially in active women. She talks about the importance of deep breathing and other exercises to improve pelvic health, decrease stress, and help stop incontinence. She is a doctor of physical therapy, a Slowtwitch and BikeFit certified bike fitter, as well as a Board Certified Orthopaedic Clinical Specialist, NSCA Certified Strength and Conditioning Specialist, and USATF level 1 and RRCA certified running coach based in Zurich, Switzerland. You can find out more about her work at https://www.chloemurdockpt.com/meet-chloeThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy