The Perimenopausal Mamas Podcast

Episode 271: Reflecting, Releasing, and Reimagining: A Fond Farewell and New Beginnings

After five transformative years, Dr. Lisa shares personal reflections, celebrates community wins, and offers empowering advice for every mama navigating change. Celebrating the Journey: How The Perimenopausal Mamas Podcast Came to Be There’s a unique power in pressing pause to reflect on the roads we’ve traveled, especially for busy, ever-adapting mamas. As Dr. Lisa says in this heartfelt solo episode, “We don’t take that time. We’re just putting one foot in front of the other.” The Perimenopausal Mamas Podcast, now pausing after an incredible five-year run, stands as a testament to what happens when women carve out space to share, to educate, and to authentically connect. The podcast’s seed was planted in 2018. At the time, Dr. Lisa found herself deep in the challenges of new motherhood—amidst sleepless nights and “never-ending feeding cycles.” While searching for solace during 3am feeds, she discovered the world of mom-created podcasts: honest, raw, and inspiring. This sparked her own mission—to create a resource for women, especially those navigating the unpredictable path of perimenopause. With Dr. Toni as her steadfast co-host, the duo embarked on the ambitious (and, at times, intimidating!) project of launching a podcast. Weekly meetings, endless to-do lists, and unwavering accountability built a platform for authentic, real-world stories. Together, they offered a lifeline to their growing community, sharing laughs, learning curves, expert interviews, and often the “good, bad, and ugly” of motherhood and changing hormones. The Power of Honest Conversation: Normalizing Perimenopause and Beyond One of the greatest impacts of the Perimenopausal Mamas Podcast has been normalizing conversations around perimenopause—a life stage long underrepresented in healthcare and media. For too many, the confusing symptoms and emotional rollercoaster of hormone changes arrive with more questions than answers. Dr. Lisa reflects that many medical fields, training historically focused on fertility or menopause, skipping the gray area in between. Through candid dialogue and expert interviews, the podcast filled a crucial gap, educating listeners on everything from hormone health to mood changes and sleep issues. As medical understanding evolved—including the safety and nuance of hormone therapy—so did the show’s commitment to empowering women to advocate for themselves and their bodies. The result? A vibrant, loyal audience spanning 123 countries and nearly 160,000 listens, with 90% listening to each episode almost all the way through. The global response and heartfelt reviews underscore the podcast’s mission: to educate, empower, and celebrate women at every stage. Embracing Reflection: Honoring Our Wins, Even as We Say Goodbye As the show comes to a pause, Dr. Lisa’s message is clear: take time to honor how far you’ve come. She reminds us all of the value in celebration—of creating “TA-DA lists” at the end of each day, writing down wins, both big and small, to balance the never-ending to-do lists. In her own farewell, Dr. Lisa reads glowing listener reviews, shares global reach statistics, and marvels at the diverse experts and communities the podcast brought together. She likens the show to a child growing into adulthood—one that’s ready for new adventures, as are its creators. Grieving what’s ending is natural, but so is the excitement of reinvention. Dr. Lisa encourages every mama to reflect on where they find “flow” or joy, and where they might want to share their own voice next. Rituals for Release: Giving Space to Emotions and Self-Care Change, even positive change, can tug at the deepest emotions. Dr. Lisa lovingly shares personal stories of learning to honor hard feelings—using music, community, and supportive spaces (like the Unbounded Group’s cold plunges) as vehicles for emotional release. She encourages listeners to ask themselves: What parts of myself am I neglecting or pushing down? How can I reach out for support, and create healthy, healing rituals for release? Whether it’s crying to a favorite song or joining a nurturing community, these are the practices that foster resilience and growth. Lasting Must-Haves: Resources to Energize and Empower As a bonus, Dr. Lisa recommends two “mama must-haves” for ongoing well-being: her signature ginger tea mocktail (a refreshing, alcohol-free patio favorite), and the Ferly app—a powerful tool for reconnecting with your desires and enhancing intimacy. Her parting advice? Carve out space for self-celebration, healing, and joy. And don’t hesitate to revisit the show’s evergreen library of 271 episodes, to be hosted on YouTube under Dr. Lisa Weeks’ channel, for continued support and inspiration. Until We Meet Again: Community, Legacy, and Hope As The Perimenopausal Mamas Podcast enters its pause, its legacy endures—in every listener, every lesson, and every honest conversation. Stay connected through the Facebook and Instagram communities, share your feedback, and “ta-da” list wins. Who knows? As Dr. Lisa hints, there may yet be a “reincarnated” podcast to come. Above all, may you carry the courage to reflect, release, and reimagine your own journey—knowing you’re never alone. Mama Must-Have: Dr. Lisa loves making a mocktail of homemade ginger tea, with a splash of Orange Zevia and fresh lemon juice and slices added Dr. Lisa recommends checking out the Ferly app if you would like to reconnect with your desires, your partner and support libido Resources: Check out the Perimenopausal Mamas Podcast playlist in Dr. Lisa Weeks, Naturopathic Doctor’s Youtube channel to listen to previously-released episodes. Thank you for listening! Email us or connect with us on  Facebook  and  Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. Please tell your perimenopausal mama friends about us, too! Stay safe and healthy everyone! Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you. The post Episode 271: Reflecting, Releasing, and Reimagining: A Fond Farewell and New Beginnings appeared first on The Perimenopausal Mamas Podcast.

Episode 270: Debunking Fitness and Nutrition Myths For Women, with Stephanie Katona, Personal Trainer

Are you feeling stuck with your fitness or nutrition routine as you move through perimenopause? Dr. Lisa sits down with top Toronto personal trainer and wellness coach Stephanie Katona to debunk popular fitness and nutrition myths for women 35 and up. Discover why carbs are not the enemy, how strength training can actually reshape your body (without bulking you up!), and why it’s crucial to work with your hormones—not against them. With practical tips on building sustainable habits, Stephanie shares her no-nonsense advice on rest, recovery, and making lasting changes. If you’re ready to feel energized, strong, and confident in your midlife journey, this episode is a must-listen! Stephanie Katona is a Toronto-based Integrative wellness coach and personal trainer, and the founder of SKLPT, a wellness brand she launched in 2014. With a Bachelor of Kinesiology, Stephanie specializes in functional strength training and conditioning, helping clients improve movement efficiency, body composition, and overall strength. Her approach to wellness is rooted in the belief that “everything starts in the mind, and the body follows.” She emphasizes the importance of a holistic connection between mental and physical health, guiding clients toward sustainable, whole-body well-being. Recognized by BlogTO as one of Toronto’s top female personal trainers, Stephanie is committed to empowering individuals through personalized lifestyle and fitness coaching that supports their physical, mental, and emotional well-being. Beyond one-on-one training, she has led corporate wellness programs, launched her own podcast, SKLPT Your Life, and developed a unique 12-week comprehensive wellness course, the Mind Your Body Program. Designed specifically for busy professionals , this program helps participants build sustainable habits and creates a strong foundation for lasting change. Key Topics Covered: Debunking Fitness & Nutrition Myths: Stephanie dispels common misconceptions around women’s fitness, including the myth that you need to cut carbs to lose fat and the fear of “bulking up” with weight training. Strength Training for Women 35+: The importance of building and maintaining muscle mass in midlife, with actionable advice on routines, rep ranges, and progression. Nutrition for Hormonal Health: Tips on fueling workouts, anti-inflammatory eating (think Mediterranean-inspired), and why carbs are essential—not the enemy! Working with Your Cycle: How to honor the ebbs and flows of your menstrual cycle by adjusting workout intensity rather than forcing yourself to “push through” low-energy phases. Efficient Exercise: Why women don’t have to spend hours doing cardio—effective strength training and short, intentional workouts make all the difference. Mindset & Habits: Start small, focus on progress over perfection, and celebrate your wins for long-term success. Stephanie’s Tools & Recommendations: The benefits of kettlebells, her love for lunges and pull-ups, plus why creatine is her go-to supplement right now. Listener Takeaways: You don’t need to cut carbs or do endless cardio—quality strength training and whole-foods nutrition are key. Consistency and incremental progress matter more than perfection or chasing quick fixes. Adapting workouts to your unique physiology and cycle phase can optimize results and help you feel your best. How you can reach/work with Stephanie: On Instagram: @sklptyourbody Her website: https://sklptyourlife.com/ Must-Haves:Lisa is loving Jessica Yellen’s, “News Not Noise” blog and videos on Substack. Stephanie is loving creatine to support muscle recovery, strength and more and her Nike running app. Thank you for listening! Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. Please tell your perimenopausal mama friends about us, too! Stay safe and healthy everyone! Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you. The post Episode 270: Debunking Fitness and Nutrition Myths For Women, with Stephanie Katona, Personal Trainer appeared first on The Perimenopausal Mamas Podcast.

Episode 269: Essential Health Screenings for Women in Their 40s and 50s with Dr. Christine Palmay, MD

In today’s special episode, Dr. Lisa is joined by Dr. Christine Palmay, an award-winning primary care physician from Toronto and co-host of the Primary Care Conversations podcast. Together, they dive into the essential screening tests and health considerations for women in their 40s and beyond—covering everything from mammograms and HPV testing, to updated guidelines for breast and cervical cancer screening. Dr. Palmay also shares her practical prevention strategies, the importance of immunizations, and advice for navigating the wild ride that is perimenopause. Whether you’re juggling family, aging parents, or just trying to make time for your own health, this episode is packed with actionable information and relatable stories to help you put yourself back on your own to-do list. Tune in for expert tips, a few laughs, and a reminder that prevention is the best medicine! Dr. Christine Palmay graduated from the Western University Schulich School ofMedicine in 2006 and completed her residency at the University of Toronto in 2008. Dr. Christine Palmay graduated from the Western University Schulich School of Medicine in 2006 and completed her residency at the University of Toronto in 2008. She currently manages a busy family medical practice in midtown Toronto. She has been listed in NOW magazine’s Best of List and was honoured by the Federation of Medical Women of Canada with their 2016 National Reproductive Health Award. Dr. Palmay is a board member on the Canadian Collaborative Research Network. She also serves as a co-editor of a new primary care journal, Primary Care Today. She has a jamming Podcast with another family physician called Primary Care Conversations with Christine and Jeff. Dr. Palmay speaks and writes regularly on topics such as immunization, women’s health, and has a passion for public education. Key topics include: New breast cancer screening guidelines in Ontario, now starting at age 40. The shift from traditional Pap tests to HPV testing for cervical cancer screening, including the exciting potential for at-home HPV tests in the near future. The role of ultrasounds for women with dense breasts and when these may be appropriate in addition to mammograms. The importance of staying updated on vaccinations, from measles to the shingles vaccine at age 50, plus the broad recommendation for the HPV vaccine at any age due to relationship changes and dormant infections. Addressing common oversights—Dr. Palmay reminds women not to neglect their own health while caring for kids, partners, and aging parents. She shares practical prevention steps: prioritize annual checkups, sleep, nutrition (especially adequate protein), and add weightlifting to maintain long-term strength. Lifestyle and self-care tips to help women thrive during the unpredictable “bronco ride” of hormonal changes. The benefits of building community, seeking mentorship for kids, and rethinking how we give meaningful gifts (hint: your time matters most). Plus, listen in for funny “mess up” moments from both Dr. Lisa and Dr. Palmay, favorite recent discoveries (including sheep yogurt and a must-read book from Mel Robbins!), and encouragement to put self-care back on the list. Whether you’re navigating perimenopause, supporting friends or family through it, or just want to stay informed about women’s health, this episode is packed with actionable advice and warm, relatable conversation. Listen to Dr. Palmay’s podcast: Primary Care Conversations with Christine and Jeff See Dr. Palmay speak at the Women’s Healthy Living Show Stay tuned for Dr. Palmay’s social media campaign. Thank you for listening! Email us or connect with us on  Facebook  and  Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. Please tell your perimenopausal mama friends about us, too! Stay safe and healthy everyone! Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you. The post Episode 269: Essential Health Screenings for Women in Their 40s and 50s with Dr. Christine Palmay, MD appeared first on The Perimenopausal Mamas Podcast.

Episode 268: Is Mold Making You Sick Or The Cause of Some of Your Perimenopausal Symptoms? A Conversation with Dr. Jill Crista, ND

In this episode, Dr. Lisa chats with Dr. Jill Crista, a Naturopathic doctor and mold expert. Dr. Jill discusses the prevalence and symptoms of mold-related illnesses. She highlights that only 10-15% of symptoms are caused by mold spores, while the majority are caused by mycotoxins. Did you know that 50% of U.S. homes have water damage that can lead to toxic mold?  Symptoms include fatigue, cognitive issues, visual problems, ear ringing, rashes, headaches, respiratory issues, heart palpitations, gut problems, and urinary symptoms. Dr. Crista emphasizes the importance of professional inspection and remediation, and shares her personal experience with mold-related illness. She also discussed the role of nutrition and detoxification in managing mold exposure. Dr. Jill is a best-selling author, acclaimed educator, and Naturopathic Doctor who has helped thousands recover their health after mold. She’s on a mission to raise medical literacy about mold and mold-related illness. Dr. Jill Crista earned her Naturopathic Doctor Degree with Honors from the National University of Naturopathic Medicine in Portland, OR in 2003. She is certified in IV Nutrient Therapy, including advanced training in Heavy Metal Toxicology and Oncology through International IV Nutrient Therapy. In 2012, she completed the Physician Training Program with the International Lyme & Associated Diseases Society. She’s always had a passion for plant medicine and sought to learn traditional uses through her travels to Africa, Europe, and Central and South America. In 2019, she was privileged to join her adored mentor, Dr. Jillian Stansbury, on an ethnobotany field study in the Peruvian Amazon. As a peer-reviewed published author, she’s now focusing on research, teaching, and writing, specializing in neuroinflammatory conditions such as mold-related illness, concussion, Lyme, and PANS/PANDAS. Dr. Jill lives and teaches in Wisconsin. Dr. Jill discusses: The commonality of mold-related ailments and illnesses. The symptoms from mold spores, such as hay fever, allergies, post-nasal drip, and asthma, and the more serious condition of aspergillosis. Various symptoms of mycotoxin exposure, including fatigue, cognitive fatigue, visual problems, ear ringing, rashes, headaches, and respiratory issues. How mold can affect the nervous system, leading to heart palpitations and gut issues like constipation, SIBO, diarrhea, and yeast infections. Urinary symptoms, such as increased urinary frequency and pelvic pain, as the body tries to clear mold toxins. That mold illness is a multi-system, multi-symptom illness, and symptoms vary from person to person due to individual biochemistry and genetics. The impact that mold has on our children. How to detect mold. What to do about it. How to heal your body from mold. Connect with Dr. Jill: HERE Resource mentioned: Change the Air Foundation Today’s Mama Must-Haves: Dr. Lisa is a fan of her foam roller. Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. Please tell your perimenopausal mama friends about us, too! Stay safe and healthy everyone! Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you. The post Episode 268: Is Mold Making You Sick Or The Cause of Some of Your Perimenopausal Symptoms? A Conversation with Dr. Jill Crista, ND appeared first on The Perimenopausal Mamas Podcast.

Episode 267: Unveiling the Secrets to a Healthier Brain with Dr. Loise Perruchoud

Dr. Lisa welcomes back Dr. Loise Perruchoud, certified personal trainer and brain health advocate, to discuss practical strategies to keep our brains sharp through perimenopause and menopause. Discover why we have a harder time learning and remembering, and what to do about it using exercise, lifestyle changes and more. Temporary changes in memory and cognitive function can occur during perimenopause due to hormonal shifts. But don’t worry, these changes can improve as our body adjusts, and there are proactive steps we can take to support our brain health. Dr. Loise sheds light on what happens to our brain as we age and offers practical strategies to prevent brain fog and support memory and cognition. Dr. Loise founded NeuroMotion Wellness in 2016, leveraging a PhD in chemistry and her passion for movement. Beyond her academic accomplishments, Dr. Loise is a certified personal trainer and BoneFit instructor. She is passionate about helping people move and feel better using exercise. Dr. Loise specializes in helping women over 50 feel better and live more fulfilling lives using exercise. She uses science to help educate and guide her clients through safe and effective exercises so they can feel more confident in their bodies. She focuses on strengthening the body and stimulating the brain to make her clients physically healthier and also mentally sharper for years to come. In this episode, we discuss: Changes in Brain Health During Perimenopause Temporary memory challenges due to hormonal changes Adjustments of the body to new hormone levels Importance of Beliefs on Brain Health Impact of positive beliefs on one’s life and aging Reframing negative perceptions of aging Brain Changes with Age Decrease in brain volume (prefrontal cortex and hippocampus) Slowing of communication between neurons Reduction in neurotransmitter production (dopamine, serotonin, acetylcholine) Behavioral changes: reduced processing speed, multitasking ability, and memory recall Typical Concerns for Clients Over 50 Key issues faced by clients over 50, including osteoporosis and balance challenges Cognitive changes noticed in later years Exercise’s Impact on Brain Health Benefits of exercise on brain health such as increased blood flow, neurogenesis, and neuroplasticity How exercise supports focus, mood, and reduces risk of dementia Exercise Programs for Brain Health Concept of dual tasking in exercise Sample exercises combining physical and cognitive tasks, such as math problems or spelling Advisable Practices for Enhancing Brain Health Simple practices like drinking water, tech boundaries, and exposure to sunlight Importance of continuous learning and social interactions Potentially Harmful Factors to Brain Health Dehydration, social isolation, lack of exercise, and insufficient sleep Resources: You can connect with Dr. Loise on Facebook, Instagram and at loise@neuromotionwellness.com Brain course waitlist: neuromotion.short.gy/brain Newsletter: The health of experience: neuromotion.substack.com Free trial classes: https://KeepFit_trial_class.eventbrite.ca Mama Must-Have:  Dr. Lisa loves the deals she gets on Wagjag Email us or connect with us on  Facebook  and  Instagram.  We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. Please tell your perimenopausal mama friends about us, too! Stay safe and healthy everyone! Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you. The post Episode 267: Unveiling the Secrets to a Healthier Brain with Dr. Loise Perruchoud appeared first on The Perimenopausal Mamas Podcast.