On this episode we talk all about how our food effects both our physical and mental health. Our hormones are affected tremendously by what we eat and there's a reason why diets don't work, they don't give us the balance we need, for example, high protein = low mood. Clinical nutritionist and former chef Emma Ellice Flint joins me to go deeper into this conversation, she is passionate about making a difference to our health and happiness through food and nutrition, and hopefully you'll glean some great tips from this conversation. Here are some notes..

Emma's website is emmasnutrition.com – as we said there are loads of recipes on there, she offers 1:1 consultations, hosts workshops and if you follow her on social media, she's regularly posting more ideas for how to eat healthily.

We talk about phytoestrogens and other great ingredients in plant food that specifically support our bodies as we go through hormone changes:

• Legumes, pulses and beans – soy being top of the list.
• Also in chickpeas, white beans/cannellini, haricot, butter beans, black beans
• Seeds – flaxseed/linseed, chia seed
• Top 3 nuts for women are almonds with skin on, walnuts and brazil nuts (just 2 a day)
• Dark berries on your breakfast
• Vegetables – kale, cauliflower, brussel sprouts
• Fermented food such as sauerkraut, kefir etc enhance your digestion

High protein low carb are short term diets that can cause long term bloating and fatigue. Remember, high protein = low mood

Exercise is also connected to gut function as well as sleep quality and emotional health. They all connect together.

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In this episode we wrap up Menopause Awareness Month by talking with Dr Zoe Hodson about testosterone and alcohol. It's not just about libido, we talk about the benefits to mental health, our mood, energy and mental agility. A decrease in testosterone can have a detrimental knock on effect to women's lives. Zoe talks about women being misdiagnosed with chronic fatigue syndrome, ME, fibromyalgia, POTS, even women being investigated for an early onset of dementia – all because of the dip in testosterone, a hormone that our ovaries already produces, hence, it's not just for boys.

We also talk about the effect of alcohol and how during this stage of our lives, it has an effect on our heart health, sleep, anxiety and bone density.

If you would like to follow Zoe, she's on Instagram and Twitter

You can access the FRAX tool here

You can order the Testosterone T-shirt here

You can order the Make Menopause Matter T-shirt here

Zoe works closely with Dr Louise Newson and there are heaps of wonderful resources on the Newson Clinic website too.

Other episodes on Inside My Wardrobe dealing with hormone change and peri-menopause/menopause are episodes 72 78 79 91 and 92

Thank you for listening, please do share this episode with your friends and family and keep talking about these things, there is absolutely no shame in hormone change.

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Menopause is often misdiagnosed so education is paramount. If we can know what to look out for, we will be far more equipped when we go to see the GP for help and support. This week we talk to menopause specialist Sharon Hartmann from the Newson Clinic. She works both in the NHS and the private sector so she has a window on both experiences.

The effects of menopause start in our early 40s, sometimes even sooner and often they are misdiagnosed as depression, fibromyalgia, chronic fatigue syndrome, even alzheimers – you'll hear all about that across the next few episodes.

If you haven't yet heard the other episodes about navigating and understanding the symptoms, they are numbers 72 78 and 79.

In this episode, Sharon Hartmann was keen to talk not just about menopause, but how to talk to your GP about HRT and we cover masses – from migraines to endemitriosis, depression to pelvic floors, to how to apply HRT, the 5 year myth, the WHI Study, testosterone, the mirena coil and libido …here's a few break points:

17:00 symptoms, both physical and psychological

19:00 pelvic floor and bladder, vaginal atrophy

28:00 body identitcal HRT

33:00 HRT and whether or not to come off (short answer, no)

38:00 what to do when your GP says no

42:00 5 year myth

46:00 Is it ever too late to start?

50:00 testosterone

51:00 libido and anxiety

54:00 bad sleep and sleep hygiene

57:00 mirena coil

We talk about the Newson Health clinic where you can get heaps of advice and help as being a great place to start and click here for the NICE guidelines to help you with approaching your GP. The Balance app is the other resource helpful for navigating and tracking your symptoms.

Please share these episodes with friends and family, it's so important to keep the conversation going.

Thank you for listening, if you'd like to follow me on social media, you can see all my links via my website

COPYRIGHT PIPA GORDON 2021

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This is an edited-down version of podcast episode 91 in which Menopause specialist Sharon Hartmann discusses hormone change with me and how we can best navigate it.

She covers things like when hormone change begins, what can instigate it outside of the natural rhythm of life, and then she covers various symptoms, some more unknown than others.

We also discuss natural v HRT (spoiler: topically applied HRT IS a natural product), the difference between gel, patches and spray; the importance of how you apply, testosterone, the Mirena coil, and also the length of time to take HRT and if it's ever too late to get on board (spoiler: forever, and not usually)

Sharon is an NHS nurse practitioner and runs a private practice to support women going through menopause. You can find her online here.

Please do subscribe to the podcast, you can find it on all platforms and if you'd like to subscribe to the blog as well, head over to Women What Whistle website.

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In this episode I talk with Michaela Hyde from Marriage Foundation. It's more of a personal chat really in which we cover empty nest syndrome, long term relationships, living with chronic pain, Michaela's menopause journey and my return to education. We also talk about HRT and also other techniques for resilience that help us survive the ups and downs of life.

As promised, here are the menopause-specific episodes:

• 104 To HRT or Not with Sharon Hartmann (this is an edited-down version of 91, Menopause HRT and your GP)
• 103 - Diane Danzebrink talks about her surgical menopause and how it resulted in her reaching breaking point and then becoming an activist for menopause awareness.
• 92 - Food, mood and hormones - how we can use what we eat to help navigate hormone change
• 91 - the full episode with Sharon Hartmann on making an informed decision re HRT and how to approach your GP
• 79 - Beyond The Bleed is with the menopause Psychologist Dr Becky Quicke about navigating anxiety and mental health through peri-menopause
• 78 - Knowing and Navigating the Smptoms of Menopause with the wonderful Diane Danzebrink

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Sex therapist Emma Waring joins me for part 2, following on from episode 107, 'Is Your Sex Life Dutiful or Beautiful?' to discuss the more intimate side of pleasure and our sexual relationships. We discuss orgasms, how the clitoris works, how vibrators can improve our sex lives and she reveals the all-important location of the not-so-elusive G-Spot. (Did you know that 96% of women need clitoral stimulation to orgasm? Hollywood might have us think otherwise).

Emma shows various vibrators during this episode which we describe for audio-only purposes, however we did also film the conversation which you can see on www.womenwhatwhistle.com

We also cover sex in menopause and how vaginal atrophy can cause bacterial vaginosis and recurrent thrush - lubrication can be answered prayer for that.

Emma's website is emmawaring.com and she mentioned various resources including Pillow Talk which is currently discounted on Amazon.

The other two episodes Emma has done with us are: 107 'Is Your Sex Life Dutiful or Beautiful?', and also episode 94, 'What Is Good Sex?'

Enjoy

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In this episode we talk about equality in sex and relationships. We delve into the roots of cultural and religious writings that have informed a male superiority over the centuries, where women's shame around sex, nakedness and physical desire comes from, how we can recognise if our sexual script is skewed/damaged, and what to do about it.

NB trigger warning at 15 minutes where Emma describes the action of rape, it is no more than one minute long.

Once again, Emma is fantastic and gives us lots to think about. If you've not heard the first episode she did, Episode 94 'What is Good Sex?' is well worth a listen as well, it is currently one of our most downloaded podcasts.

To get in touch with Emma Waring, here's her website

Emma's book is Seasons of Sex and Intimacy

She also mentioned Becoming Cliterate by Dr Laurie Mintz and Fairplay by Eve Rodsky

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10 years ago, Helena Croft founded Streetlight UK. Prostitution and trafficking is a very real issue. It's quite of the moment to suggest that sex work is empowering, but Helena has a very different and experienced take on this narrative which is currently being pushed about.

This episode is a conversation of two halves. First is about how Helena overcame terrible shyness and uncontrollable blushing that often held her back in life. And then how her faith helped her find her voice, which began her transition into politics. 10 years ago, she then founded Streetlight UK which gives support to women involved in prostitution.

You can read more about the charity on their website Spotlight UK and the book Helena mentioned was Trafficked

Please get in touch if you have a story or know someone else who would love to share theirs. You can email me pipa.gordon@icloud.com or find me on social media.

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