Have you ever wondered what life might look like without alcohol? Whether because of the sleep disruptions or just a niggling feeling that you might feel better without it, this is the episode for you. Join us as Michelle Hillier shares her personal journey of sobriety, highlighting the profound impacts that reducing alcohol can have on clarity and health.

In this episode you learn:

• What it means to be sober curious, why people consider this lifestyle, and the benefits it offers.
• How Michelle has embraced a sober lifestyle, including the challenges and triumphs she encountered.
• How reducing or eliminating alcohol can significantly improve symptoms associated with perimenopause.
• Michelle’s insights on the social pressures of drinking and strategies for handling social situations while maintaining sobriety.
• How to find the support and resources to help you explore or maintain a sober lifestyle.

Connect With Michelle
Website
LinkedIn
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Michelle Hillier Bio

For over two decades, Michelle Hillier has captivated audiences as an educator, TEDx speaker, published author, and personal coach. Now a Lifestyle Design + Recovery Coach and Founder of Breath + Fire, Michelle is revolutionizing the way individuals approach wellness and recovery, offering transformative guidance that empowers personal growth and healing.

A certified yoga and meditation teacher, dance/movement specialist, and recovery coach, Michelle brings a unique blend of professional expertise and personal experience to her teachings. She is a respected faculty member at Ontario Tech University and Sheridan College, where she teaches courses on wellness and integrated arts and movement. Through her platform, Breath & Fire, Michelle integrates all her passions and skills to inspire and educate individuals, groups, and organizations.

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Counting sheep not cutting it anymore? You're not alone.

Up to 60% of women in perimenopause struggle with sleep issues. And it might not be the wine or worry that’s keeping you up. It could be sleep apnea. And you thought that was just for overweight men.

Join us for a deep dive into sleep apnea with our guest, Dr. Woganee Filate, a sleep medicine physician. She's pulling back the covers on:

• Why hormones are hijacking your sleep.
• The surprising link between hot flashes and sleep apnea.
• How to tell if you're one of the 40-60% of women struggling with menopause-related sleep issues.
• Surprising ways sleep apnea can impact your health - from heart attack to diabetes to cognitive decline.
• How to advocate for yourself and get the help you need from your doctor.
• Simple, effective treatment options for sleep apnea.

Plus, Woganee shares her personal sleep routine and tips for teaching good sleep habits to kids.

Tune in for a better night’s sleep.

Connect with Woganee:
LinkedIn
Website
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Feeling stressed and watching your waistline expand? It's not your imagination!

In this episode, we're joined by Kerri Hallman, a Stress-Reduced Fat Loss Practitioner, who reveals how stress might be secretly sabotaging your body, especially during perimenopause.

Kerri shares game-changing strategies for reducing stress and shedding those stubborn pounds (spoiler alert: it's not about eating less and exercising more).

You'll discover:

• The link between your stress levels and that stubborn muffin top
• How your body's 'fight or flight' mode is working against your weight loss efforts
• Practical tips and tricks to slash stress and boost your overall well-being
• The real way for women to eat and move to keep their hormones in check
• Simple lifestyle tweaks that'll have you feeling like a brand new woman

This isn't just another 'drink more water and think positive' pep talk. Kerri's sharing proven strategies that actually work for women like us.

Connect with Kerri
LinkedIn
Website
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Kerri Hallman Bio

Kerri Hallman is a Stress-Reduced Fat Loss Practitioner, focused on empowering women over 35 who face challenges like low energy, unexplained weight gain, and poor sleep. With a deep understanding of the complexities of women's health, especially during perimenopause, Kerri’s Balanced Bodies program is designed to simplify life, reduce stress, and help women feel their best, proving that menopause doesn’t have to be a struggle.

Kerri brings not only her professional expertise but also personal experience to her work, resonating deeply with the challenges her clients face. Outside of her practice, Kerri is a mother of two adult children and a recent dog mom, embracing life outdoors with her family. Whether it’s walking, hiking, cycling, or enjoying their family cottage, Kerri thrives in nature. She’s also an avid skier and enjoys annual trips south to soak up the sun.

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This week we welcome back Shelby Sheppard for a deep dive into progesterone. A hormone that impacts everything from our mood to our sleep, and is unfortunately not well understood. Thankfully, Shelby simplifies things in this crash course on progesterone.

In this episode you will learn:

• Progesterone 101: What it does and why it matters.
• The difference between progestins and micronized progesterone (AKA bioidentical progesterone).
• The difference between compounded and pharmaceutical micronized progesterone.
• How progesterone can help with perimenopause symptoms like anxiety, mood swings, and sleep issues.
• About the effectiveness of oral, vaginal, and transdermal progesterone.
• The risks associated with progesterone and progestins.
• Some practical advice for advocating for your hormone health.

Connect with Shelby:
Instagram: Hormone Optimization by Xone Precision Medicine
Instagram: Preventous
Facebook
Website
LinkedIn

Resources
How to find a menopause certified practitioner.

• The Menopause Society
• British Menopause Society

Studies mentioned in the episode:

• PEPI Trial
• ESTHER Study
• E3N Study

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Ever felt overwhelmed with worry, stress, or anxiety? A sense of calm could be just a breath away.

Join us as we explore the power of breath with Jenn Mansell, a breathwork practitioner who transformed her life through conscious breathing. Jenn shares how to harness your breath to calm your mind, reduce anxiety, improve sleep, and even boost your energy. It’s a natural and free tool that every woman in perimenopause should have in their toolkit.

Jenn even guided us through a guided breathwork exercise. It’s amazing how zen you will feel afterward. Tune in and transform your life one breath at a time.

ACCESS to 20 Minute Guided Breath Work Recording

Connect with Jennifer:
Website
Instagram
Facebook
LinkedIn

In this episode, you’ll learn:

• How most people aren’t aware of their breath and how this impacts our bodies.
• The body’s stress responses and how they alter our breathing.
• Different types of breathwork techniques and their benefits.
• The science behind breathwork and its impact on cortisol and the nervous system.
• Techniques for using breathwork to regulate your nervous system and manage anxiety and stress.

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Dr. Amy Louis-Bayliss is leading the charge in the world of preventive health, and in this episode, she’s sharing some game-changing insights with us. Learn how early interventions and lifestyle tweaks can keep diseases at bay, especially for women as we age. Get ready to learn some amazing tools and techniques to maintain your health proactively.

What You'll Discover:

• Why preventive health is key to long-term well-being and how to start incorporating it into your life right now.
• How genetics and environment play a role in disease prevention, and tips on navigating these factors.
• Busting the biggest myths about aging and disease.
• Dr. Bayliss's top tips on nutrition and exercise habits that help prevent diseases.
• The principles of preventive health could transform how we think about aging and disease prevention.
• Simple lifestyle changes make a big difference in preventing common diseases as we get older.

Get ready to take charge of your health and future!

Connect with Dr. Amy Louis-Bayliss
LinkedIn

Resources
Lume Women + Health
It's Our Time Canada - Advocacy
Signs and Symptoms of a Heart Attack in Women

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Have you ever thought about how menopause affects women's lives beyond just the personal health symptoms? Trish Barbato, Co-Founder of the Menopause Foundation of Canada has! In this episode, we discuss the often overlooked impact of menopause on women's lives and careers. In this candid conversation, Trish shares how her own challenging experiences with menopause inspired her to drive change for women everywhere.

Learn more about the Menopause Foundation of Canada:
Website
Instagram
Facebook
LinkedIn

Join the movement and help to make a difference in improving the menopause journey for generations of women!

In this episode you’ll learn:

• How Trish’s own severe menopause symptoms impacted her life and career.
• The economic toll of menopause on Canadian society is estimated at billions in lost productivity.
• The connection between menopause symptoms and the workplace challenges women face.
• How the Menopause Foundation of Canada is committed to changing women’s health.
• Strategies for advocating for better healthcare and workplace policies for menopausal women.

Why this episode is a must-listen:

This discussion sheds light on the critical need for greater awareness and support for menopause at both societal and individual levels. Trish’s insights are an essential listen for anyone looking to understand more about the profound effects of menopause on women’s lives.

About Trish Barbato

Trish has held numerous senior leadership positions in healthcare and is currently President and CEO of the Arthritis Society. She has held executive roles in the hospital, retirement and long-term care, home care, mental health and community sectors. Trish is passionate about innovation as strategy and created an award-winning innovation program in the senior living sector. A graduate of the University of Waterloo, Trish is a Fellow Chartered Professional Accountant. She is Co-Founder and Director of Community Meditation and is a published author and international speaker on topics such as design thinking, innovation and leadership. Trish received the Queen’s Diamond Jubilee Award for her 25+ year volunteer commitment to Big Brothers Big Sisters.

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Join us as we sit down with Dani Binnington, a breast cancer survivor who has turned her experience into a mission to support other women navigating cancer treatment and menopause. Dani shares her journey from diagnosis at 33 to being pushed into surgical menopause at 39 and the challenges she faced along the way. She was quickly confronted by the lack of support for people whose life-saving cancer treatment puts them into an early menopause.

This led Dani to create the Menopause and Cancer community and podcast, along with online support groups, workshops, and programs, in collaboration with world-leading menopause specialists and other experts, to help women regain health and wellness after cancer.

Focusing on curiosity and connection, Dani’s approach is both practical and positive. Regardless of the nature of your struggle, Dani will give you hope and remind you of the power and agency we each hold.

Connect with Dani
Website
LinkedIn
Instagram
Facebook
Podcast

In this episode, you'll learn:

• The importance of education and advocacy for women dealing with menopause, especially post-cancer treatment.
• How community support and connection can provide relief and guidance for women navigating menopause after cancer.
• How a holistic approach to health and well-being, including lifestyle changes, therapies, and alternative remedies, can support women's physical and mental health.
• Navigating conflicting medical advice, the importance of self-empowerment, and finding the right support team.
• The range of options available to women, including both medical and alternative therapies.

Resources:
Follow Dani's non-profit, Menopause and Cancer, for support and resources.
Discover Dani's initiative, Health Whole Me, offering comprehensive programs for women.
Listen to Dani’s podcast, Menopause and Cancer Podcast

What did you think of today's episode? We want to hear from you!

Thank you so much for listening to the show. Here is how you can connect with us at This Is Perimenopause.

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