menopause: unmuted

Bonus Episode: A Calm Menopause with Dr. Pauline MakiDr. Pauline Maki, Professor of Psychiatry, Psychology and Obstetrics & Gynecology, joins this season's final bonus episode with host Dr. Mary Jane Minkin to talk about managing the emotional symptoms related to menopause, how to reduce stress and help have a “calm” menopause. The experts unpack how estrogen can affect brain function and mood. The conversation covers how common menopausal symptoms and experiences, including brain fog, stress, hot flashes and disturbed sleep, are related to overall mental health. Dr. Maki and Dr. Minkin also discuss disparities in women's health and how socioeconomic status and race can affect women's brain health in midlife. Methods to help reduce stress are detailed to give listeners actionable ways to improve their mental health.About Dr. Pauline Maki:Dr. Pauline Maki is Professor of Psychiatry, Psychology and Obstetrics & Gynecology and Associate Dean for Faculty Affairs at the University of Illinois at Chicago (UIC). Dr. Maki received her Ph.D. from the University of Minnesota and postdoctoral training at the Johns Hopkins University School of Medicine and the National Institute on Aging. For the past 25 years, she has led a program of NIH-funded research on women, cognition, mood and dementia, with a particular focus on the menopause. Dr. Maki is Past President of the North American Menopause Society (NAMS), Current Trustee of the International Menopause Society, Chair of the Society for Women's Health Research Interdisciplinary Network on Alzheimer's Disease, and Immediate Past Head of the Neurocognitive Working Group of the Women's Interagency HIV Study. She won the 2018 Woman in Science Award from the American Medical Women's Association and the Thomas B. Clarkson Outstanding Clinical and Basic Science Research Award from the NAMS (Healthywomen.org).menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.

Sex psychologist Dr. Laurie Mintz joins the series host Dr. Mary Jane Minkin to discuss the joys and challenges of maintaining a healthy sex life during menopause. Dr. Mintz helps address some common questions and misconceptions around sex and menopause, talking about desire, comfort, and communication. This episode explores how women can work to reframe what sex and intimacy mean to them in midlife. Dr. Mintz believes sexual health and wellness are integral components of self-care and overall health and she provides practical information  that may help women enjoy sex during midlife. About Dr. Laurie Mintz:Dr. Laurie Mintz is an author, therapist, professor, and speaker whose life's work has been committed to helping people live more authentic, meaningful, joyful—and sexually satisfying—lives through the art and science of psychology. Dr. Mintz has published over 50 research articles in academic journals and six chapters in academic books. She has received numerous professional and teaching awards. She is the author of two popular press books—both written with the aim of empowering women sexually: Becoming Cliterate: Why Orgasm Equality Matters and How to Get It (HarperOne, 2017) and A Tired Woman's Guide to Passionate Sex: Reclaim Your Desire and Reignite Your Relationship (Adams Media, 2009). For over 30 years, Dr. Mintz has also maintained a small private practice, working with both individuals and couples on general and sexual issues.menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Useful Links:Dr. Mintz's Instagram: https://www.instagram.com/drlauriemintz/Dr. Mintz's Website: https://www.drlauriemintz.com/

In this bonus episode, host Dr. Mary Jane Minkin sits down with online strength coach Susan Niebergall to talk about fitness, particularly strength training, and how it helps support women in midlife. Susan explains ways in which strength and resistance training can help improve muscle mass and bone density and why this is particularly important for women during perimenopause and menopause. She highlights her holistic approach to fitness, “our priority should be leading a functional life for as long as we can” and shares practical guidance for women to begin implementing strength training into their fitness routine, including while at-home. Dr. Minkin and Susan also chat about their own personal fitness journeys and finding confidence in the gym in midlife.About Susan Niebergall:Susan is a personal trainer and online strength coach with a background of over three decades in education. She shares practical guidance, tips, and demonstrations on fitness and weight training to her sizable online audience (@susanniebergallfitness) and also offers personalized coaching plans. She is also the author of Fit At Any Age: It's Never Too Late and hosts her own podcast, Strong and Lean at Any Age. At 62 years of age, Susan is passionate about inspiring other women in midlife to get fit, often promoting her motto: “it's never too late.”menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Useful Links:Susan's Instagram: https://www.instagram.com/susanniebergallfitness/Susan's Website: https://susanniebergallfitness.com/

In the first of our new bonus episodes, host Dr. Mary Jane Minkin is joined by Registered Dietitian and Naturopathic Doctor Dr. Jenn Salib Huber to discuss diet and nutrition during the menopausal transition. Jenn shares her extensive knowledge of how diet interacts with body weight and shape, and bone and cardiovascular health. The conversation also explores the deeply complex relationship between food and women's bodies, and how women can help heal this relationship during midlife. Jenn tells us, “We need to shift our frame of reference and move away from the idea that we should only have one body shape and size for the rest of our life.” Jenn also shares her love for food and packing her recipes with healthful ingredients that feed the soul, such as her favorite autumn go-to dinner, Tortilla Soup: Jenn's Tortilla Soup Recipe: Ingredients:1 Tbsp of olive oil1 medium onion, diced2 cloves of garlic, diced1 red pepper, diced1 can of black beans1 can of kidney beans1 cup of corn kernels (canned or frozen)2-3 chicken breasts4 cups of chicken broth1 can of diced tomatoes 1.5 Tbsp of taco seasoning (1 sachet)½ tsp of smoked paprika (optional) Toppings: tortilla chips, avocado, cilantro, sour cream, jalapenos, green onion, etc. Directions:Add olive oil to pan and sauté onions, garlic and red pepper until soft. Add chicken breasts, broth, diced tomatoes, taco seasoning, black beans, kidney beans and corn to pan. Simmer for 20-30 minutes, stirring occasionally until chicken is cooked. Shred chicken breasts with 2 forks, remove from heat and serve with toppings! Notes: This is a perfect soup to throw in a slow cooker on a busy day! It also freezes well, so make more and save for a busy week! If using a slow cooker, cook for 4 hours on high. About Dr. Jenn Salib Huber:Jenn is a Canadian Registered Dietitian and Naturopathic Doctor with a mission to help women thrive in midlife. With over 20 years of experience in the field of health and nutrition, she educates and inspires women to be informed about food choices, harness the practice of intuitive eating, and regain confidence throughout the menopausal transition. Jenn arms her audience with information through her platform on Instagram (@menopause.nutritionist) and her podcast (The Midlife Feast). Disclaimer:menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Useful Links:Jenn's Instagram: https://www.instagram.com/menopause.nutritionist/Jenn's Website: https://www.jennsalibhuber.ca/ 

In this episode Susan shares her pragmatic approach to menopause and how she deals with night sweats and a lack of sleep and the impact of these on her mood, her family and her job through talking and laughter. Susan is a great advocate for finding comfort in knowing you aren't the only one, in finding your ‘tribe' and speaking out. “I really find that the friends are extremely supportive, and it's funny because we almost laugh about it...I feel part of a group, not necessarily part of a group that I'm looking to be in, but I'm lucky to be in a group of women that are forthright about it and can laugh about it.”Susan's friendships and her willingness to be open-minded with her doctor have made a big difference to her menopause experience, so if you don't have a group of friends who are able to support you in menopause, speak to your healthcare provider or there are several online menopause communities supporting women virtually. 

In this episode we hear from Barbara, who has dealt with symptoms shared by many women, namely hot flushes, night sweats, and heart health issues, that occur all too frequently as we get older. She found a lack of opportunities to talk about menopause and build a support network meant she had to deal with another common issue: isolation. Barbara managed her symptoms on her own for over 10 years before seeking help, So many women could have less isolating menopause experiences if they spoke openly about their symptoms and the impact on their lives. I hope Barbara inspires you to speak up and find a friendly listening ear. 

E2: Mary Beth's StoryIn this episode, Mary Beth reflects on how family attitudes and her experiences growing up and going through puberty have impacted her own mid-life journey. Mary Beth discusses the defining symptoms of her menopause (heavy periods, and bone loss) and how they led her to change her career, becoming a yoga teacher and nutritional coach to help other women with osteopenia and osteoporosis. “The women in my practice will often report to me that they had no idea that their bones were going to be affected by menopause. I think that's a huge black hole here that we need to address.”I hope Mary Beth's story inspires you to take good care of yourself and your bones as well as the relationships that strengthen and support you.menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Useful Links:https://www.pfizer.com/news/podcasts#menopause-resourceshttps://swhr.org/swhr_resource/menopause-preparedness-fact-sheet/https://www.menopausecafe.net/https://swhr.org/swhr_resource/menopause-preparedness-toolkit-a-womans-empowerment-guide/

E1: Marilyn's StoryIn this episode, Marilyn's story explores the power of family relationships and self-care in supporting a positive menopause. Marilyn shares her experiences of how open communication within her family de-mystified menstruation and menopause right from the time of puberty. Conversations with her female relatives gave her strength and guided her to approach perimenopause, along with overall wellbeing and self-care, with a positive attitude. Remember, menopause is a new phase of life: you haven't been there before, so isn't it great to have trusted family and friends who can share with you their experiences. You don't have to do this alone. menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Useful Links:https://www.pfizer.com/news/podcasts#menopause-resourceshttps://swhr.org/swhr_resource/menopause-preparedness-fact-sheet/https://www.menopausecafe.net/https://swhr.org/swhr_resource/menopause-preparedness-toolkit-a-womans-empowerment-guide/

Hello to all of you and thank you so much for downloading the podcast, we hope you're enjoying listening to the stories from all the women in season 1 and 2. I'm here with some exciting news, we are looking for more menopause stories to share. For season 3 we want to share a different perspective.We want to talk about what it's like to be the partner, friend or family member of a woman experiencing menopause. And we're looking for people to share their stories. We're looking for people to talk honestly about what it's like to be on the outside looking in. Did you know they were going through menopause? Did they talk to you? How did it feel from your perspective? How did it affect your relationship? Could you help? Did you help? How did you support her or maybe you didn't?  What you wish you'd have known.  What would you tell someone else who has a family member, partner, or colleague going through menopause?If you're interested in finding out more go to bit.ly/menopauseunmuted3, or you can go to the episode notes and click the link.We're looking forward to hearing your story.Until then, keep talking.Goodbye for now,Dr Mary Jane Minkin

The final episode of Season 2 brings different healthcare professional perspectives on menopause. Series host, Dr Mary Jane Minkin, is joined by women's health nurse practitioner, Dr Shelagh Larson, and behavioural psychologist, Dr Sheryl Kingsberg. In a lively conversation, the three women's health experts delve deeper into the breadth of symptoms and experiences shared by the women in Season 2, normalizing and contextualizing all the while encouraging women to speak up about their symptoms.  menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Linkshttps://www.menopauseunmuted.comhttps://www.pfizer.com/health-wellness/diseases-conditions/menopause 

From working out five days a week to not wanting to go to the gym at all, fitness devotee Carla talks about how she “had to figure out a way of getting back” from the low mood and loss of energy she experienced in menopause, and how setting realistic goals helped her find her way back to feeling her ‘fab ‘n' fit' self.menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Linkshttps://www.menopauseunmuted.comhttps://www.pfizer.com/health-wellness/diseases-conditions/menopause

In her own words, Catherine “crashed into menopause.” It made her feel off-balance both physically and emotionally.  Candidly, she describes the hot flashes, night sweats, and skin changes that characterized her menopause and why she feels a responsibility to talk about it. Catherine Is the founder of a global online community of midlife women and believes “it's really important for women to share stories.” menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Linkshttps://www.menopauseunmuted.comhttps://www.pfizer.com/health-wellness/diseases-conditions/menopause

Chenoa describes herself as an emotional and soul intelligence expert. She considers her menopause journey as a powerfully positive time of renewal to “create the things that work for me.” In her episode she speaks honestly about the effect her menopause had on sex and intimacy, and how open discussion with her husband helped her move into this next stage in her life with confidence.menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Links.https://www.menopauseunmuted.comhttps://www.pfizer.com/health-wellness/diseases-conditions/menopause 

Fashionista and midlife social media influencer, Shauna describes the intense hot flashes and uncontrollable periods that defined her menopause journey.  She explains how her doctor “helped me realise what was going on in my body.” She challenges women not to fear menopause, but to talk about it and embrace it.menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Links  https://menopauseunmuted.com/https://www.pfizer.com/health-wellness/diseases-conditions/menopause

"However, you experience menopause, it's so important to remember you're not alone." In the the final episode of season one, Dr Mary Jane Minkin shares some of her story highlights.menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Linkshttp://menopauseunmuted.comhttps://www.pfizer.com/health-wellness/diseases-conditions/menopause

E5: Rebecca's StoryOf all the symptoms she experienced, Rebecca felt powerless to combat the weight she gained. Rebecca's story is about switching focus to celebrating the power and capabilities of a woman's body and sharing her experience with her two teenage girls. “I found if you bring the people who are closest to you into what's happening, and you talk about it, it's so much easier.”menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Links • http://menopauseunmuted.com• https://www.pfizer.com/health-wellness/diseases-conditions/menopause

E4: Kathie's StoryKathie experienced menopause in her 30s, induced by a partial hysterectomy. Now aged 54, her story is about becoming a cheerleader for her friends experiencing menopause and being there to talk and help them stay positive throughout this next phase of life. “I'm able to give them a sense that it's not the end of the world.”menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Links • http://menopauseunmuted.com• https://www.pfizer.com/health-wellness/diseases-conditions/menopause

E3: Charlene's StoryWith the sudden onset of menopause, Charlene's story is about her taking control, changing the way she worked to help manage hot flashes, and finding ways to manage her anxiety. In hindsight she wished she'd been more vocal. “There's usually someone that's listening. So, don't stop talking.”menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Linkshttp://menopauseunmuted.comhttps://www.pfizer.com/health-wellness/diseases-conditions/menopause

E2: Rachel's StoryFrom feeling invisible to invincible, Rachel's story is about trying to navigate the emotional turbulence and physical changes associated with menopause, while managing other personal pressures. “I'm a badass ... and badassery just gets more creative as you get older.”menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Links • http://menopauseunmuted.com• https://www.pfizer.com/health-wellness/diseases-conditions/menopause

E1: Susan's StorySusan's story is about honesty of experience. She has no doubt that talking and sharing experiences with her friends and confiding in family and co-workers helped her navigate her way through menopause. “The more we talk about it … we're going to be able to break those barriers and break down those fences that have been placed before us.” menopause: unmuted is designed to raise awareness, encourage communication, and share information. It is not designed to provide medical advice or promote or recommend any treatment option.Links• http://menopauseunmuted.com• https://www.pfizer.com/health-wellness/diseases-conditions/menopause