Dear Menopause

127: Hysterectomy | 4 Weeks Post Op Update

Reaching the four-week milestone in my hysterectomy recovery journey feels like crossing an important threshold.In this episode, I discuss the remarkable physical transformation that has occurred – pain has decreased significantly, mobility has improved dramatically, and my energy levels have surged. Simple movements that caused discomfort just two weeks ago, like rolling over in bed or tying shoelaces, now feel natural again.The four-week check-up with my surgeon brought validation and unexpected revelations. We also discussed guidelines for safely returning to exercise (stationary cycling is now approved!) and intimate relations😉, conversations I deeply appreciated for their practicality and candour.For anyone facing similar recovery challenges, I've learned invaluable lessons: don't rush the healing process, avoid comparing your journey to others', and keep your mind engaged with projects when your body needs rest.This recovery experience has deepened my gratitude for my body's remarkable healing abilities and the excellent medical care I've received. If you're navigating your own healing journey or supporting someone through theirs, I hope sharing my experience offers insight and reassurance. Reach out via email or Instagram if you'd like to connect – I'd love to hear your story or answer any questions about this profoundly personal journey.Links:sonya@sonyalovell.comSonya on Instagram - @sonyalovellThank you for listening to my show! Join the conversation on Instagram

126: Hysterectomy | 2 Weeks Post Op Update

The unexpected sight of blood when you're eight years post-menopause can trigger immediate alarm bells. That's exactly what happened to me in September 2024, launching me on a journey that ultimately led to having a hysterectomy at age 55.This very personal episode takes you through my complete hysterectomy experience – from the shocking discovery of post-menopausal bleeding to my recovery two weeks after robotic laparoscopic surgery. I share the medical investigations that revealed my significantly thickened uterine lining (likely caused by previous Tamoxifen treatment for Breast Cancer), the decision-making process that led to surgery, and exactly what happened during my hospital stay.You'll hear all the details about my physical recovery and my gradual return to movement and normal activities. I discuss my frustrations with vague post-surgery exercise guidelines and how I advocated for more personalised recovery information as someone who regularly engages in heavy resistance training.Throughout this episode, I emphasise that while I'm sharing my story to help others, everyone's hysterectomy journey is unique. Your body, your choices, and your recovery will follow their own path. I've included practical tips about freezing meals before surgery, focusing on healing nutrition, and the importance of gentle movement in recovery.This is the first in what will be a five-part series documenting my hysterectomy journey, with future episodes at weeks 4, 6, 9 and 12 post-surgery.If you're facing a hysterectomy, supporting someone who is, or simply curious about what this experience entails, I hope my candid sharing provides insight, reassurance, and perhaps some practical guidance for your journey.You can send me any questions or share your story with me on my Instagram @sonyalovell or email sonya@sonyalovell.comResources:Sonya Lovell on InstagramTamoxifen and Uterine Lining ACOG paperJournal of Obstetrics and Gynaecology paperThank you for listening to my show! Join the conversation on Instagram

125: CSIRO Menopause Plan: Science-Backed Nutrition for Midlife

As the head of health programs at CSIRO Total Wellbeing Diet, Nicole Pritchard shares how their new Menopause Plan leverages a decade of research to address the unique nutritional needs of perimenopausal and menopausal women.At the heart of the program is a powerful yet simple nutritional philosophy: emphasise high-quality protein, choose low glycemic index carbohydrates, and prioritise fiber-rich foods. This approach directly addresses the physiological changes occurring during menopause, from declining muscle mass to increased cardiovascular risk. Nicole explains that spreading protein consumption throughout the day (aiming for 25-30g per main meal) helps maintain muscle mass, support metabolism, and control appetite – all crucial during a time when many women struggle with weight management.What sets this program apart is its practical, sustainable approach. Rather than restrictive dieting, Nicole emphasises making strategic food swaps and focusing on adding beneficial foods. The plan acknowledges real-life challenges like family meal preparation and busy schedules, offering flexible solutions that work for the entire household. From meal plans with shopping lists to online tracking tools and dietitian support, the program provides comprehensive resources while recognizing that lasting change happens through small, consistent actions.Perhaps most importantly, Nicole explains that menopause doesn't have to mean inevitable weight gain or declining health. With the right nutritional approach, women can manage symptoms, reduce long-term health risks, and even thrive during this transition. The program represents a significant shift away from one-size-fits-all dieting toward evidence-based nutrition that honors women's changing bodies and supports them through midlife and beyond.Links:CSIRO Total Wellbeing Menopause Plan websiteThank you for listening to my show! Join the conversation on Instagram

124: Critical gaps in Indigenous menopause care with Prof Odette Best

When Professor Odette Best, Pro Vice-Chancellor (First Nations Strategy) at UniSQ discovered she was experiencing perimenopausal symptoms, she turned to her healthcare provider for answers, only to find a glaring absence of research, resources, and support specifically designed for Aboriginal and Torres Strait Islander women."The last lot of research that we did or was done in Australia was about 12 years ago, and it was done by a group of non-Indigenous women and there were 10 women that they interviewed. That's it. That's the only body of research that has been done in the country around the menopausal or perimenopausal experiences of Indigenous women," she reveals in this eye-opening conversation.Professor Best, who has worked in women's health for 35 years, doesn't just identify the problem - she's actively working toward solutions. After appearing at the "So Hot Right Now" event at the Sydney Opera House, she assembled a team of 32 mostly Indigenous women researchers from 13 universities to study the unique experiences of Aboriginal women traversing menopause.The challenges are significant: funding bodies that create competition rather than collaboration, healthcare providers with minimal training on menopause and diagnostic tools that fail to incorporate cultural considerations..During our conversation we examine how proper healthcare requires cultural understanding, appropriate funding, and research led by Indigenous women for Indigenous women. Are we ready to acknowledge these gaps and take meaningful action to address them?Links:Prof Odette BestThank you for listening to my show! Join the conversation on Instagram

123: The Beauty of Aging: A Conversation with Elizabeth Barbalich from Antipodes Skincare

What if your menopause journey could be a celebration of your skin's resilience rather than a battle against it? Elizabeth Barbalich, founder and CEO of Antipodes Skincare, shares this refreshing perspective as she joins us to discuss how natural ingredients can address the unique challenges of menopausal skin.From her kitchen table to a global brand sold in over 40 countries, Elizabeth's story embodies the power of female entrepreneurship guided by genuine purpose. She reveals how winning the Entrepreneur of the Year Product Award in New Zealand and Best Emerging Brand in Paris validated her vision, yet she finds the most meaningful moments come from women sharing how her products have genuinely improved their skin health.The conversation delves into why Antipodes created their Jasmine Flower Menopause Facial Cream, a groundbreaking formulation specifically targeting menopausal skin concerns. Elizabeth explains the science behind key ingredients like avananthramides from oat extract that inhibit histamine release, chamomile extracts with neuropeptide properties, and plant-based hyaluronic acid that dramatically improves hydration in dehydrated menopausal skin.What makes this discussion truly valuable is Elizabeth's holistic "inside out, outside in" approach to skincare. She emphasises that no cream alone can solve all skin challenges, advocating for nutritional awareness, reduced inflammatory foods, and increased protein intake alongside targeted skincare. Most refreshingly, she challenges the beauty industry's obsession with lineless skin, instead defining healthy skin as "radiant" regardless of age.Don't forget to follow @SonyaLovell and @AntipodesSkincare on Instagram to enter our special skincare giveaway valued at over $250!Links:Antipodes SkincareAntipodes on InstagramSonya Lovell on InstagramThank you for listening to my show! Join the conversation on Instagram