A healthy lifestyle doesn’t mean you won’t suffer during peri or postmenopause. Many women are led to believe that if they exercise, eat healthy, and practice all the right lifestyle habits that menopause won’t really affect them. Nothing could be further from the truth. Even if you’re doing “everything right” you can still be blindsided by hot flashes, sleepless nights, joint pain, mood swings and/or other symptoms, and if you are, pharmaceutical tools like hormone therapy are there for you. That’s the message that award-winning lifestyle medicine physician Dr. Laurie Marbas–who was in that very position herself–wants all women to know. This week, we talk about her journey and how women can use both lifestyle and conventional medicine to feel and perform their best through perimenopause and beyond.

Laurie Marbas, MD, MBA, is a menopause-certified practitioner and double board-certified family medicine and lifestyle medicine physician who has been utilizing food as medicine since 2012. She holds medical licenses in all 50 states and Washington, D.C., and operates a concierge practice at drmarbas.com. You can join her free webinar, Master Menopause and Feel Fabulous, where she shares her exclusive 5-step blueprint to thrive during this transformative stage of life at drmarbas.lpages.co/menopause. She is also the co-founder of The Healing Kitchen with Brittany Jaroudi, blending culinary expertise with medical guidance to create a recipe for health. A veteran of the United States Air Force, Laurie served in the Middle East and South America. She is also a wife, mother of three grown children, author, speaker, and an avid hiker and runner, dedicated to inspiring health and vitality through lifestyle medicine. 

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If you’ve ever felt stiff and stuck like the Tin Man in the Wizard of Oz after being left out in the rain; have tight, sore knots that restrict your mobility, or have battled issues like frozen shoulder, this show is for you. We’re learning all about fascia–the unsung connective tissue that holds our muscles in place, facilitates healthy, dynamic movement, and transfers energy throughout the body. When it gets stuck–which it's more likely to do during peri and postmenopause–we do, too. This week’s guest, performance physical therapist Nicole Armbrust, guides us through a special presentation on fascial health and mobility so we can feel and play our best, injury and pain free for life. (As a bonus, Nicole gives a visual presentation, which you can watch on our Feisty Menopause YouTube channel.)

Nicole Armbrust is a performance physical therapist with 24 years of experience, a masters runner with 17 Boston Marathon finishes, and a UESCA certified running coach. She also has completed a Fellowship in Applied Functional Science (FAFS) through the Gray Institute. While years of clinical practice and patient care gave her vast experience, Nicole is pivoting her business/expertise away from “traditional PT” and into coaching, courses, and speaking engagements using a hybrid model of in-person and online offerings. You can find her on www.jumpstartrunning.com and Instagram under the same name. 

Resources

Jumpstart Running Mobility Video Playlist

The musculoskeletal syndrome of menopause review article 

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Menopause doesn't mean that you will automatically be slower. It does mean you may have to change the way you train, especially since we don’t bounce back from hard efforts the way we used to, and we’re more vulnerable to injury. This week’s guest knows all about all of that as she recently worked her way back from surgery for a blown ACL to running and qualifying for the Boston Marathon 22 months later. This week we dive into her story and the adaptations in exercise programming, strength training, nutrition, and mindset that can help you prevent and come back from injury during this time of life.

Julie Sapper is the co-founder with Lisa Levin of Run Farther & Faster, an online run coaching company, and a 12-time Boston Marathon finisher. For the last fifteen years, she and Lisa have been coaching runners of all levels for all goals and distances, working extensively with women in their 40's, 50's, 60's and 70's. They also host the Run Farther & Faster Podcast on which they feature experts on all things running and provide advice on a wide range of running-related topics. Over her 25 year career, Julie has experienced injuries and setbacks, and most notably, an ACL tear in 2022 at age 52. She has, as a result, become somewhat of an expert on returning to sport after injury. You can learn more about her and her work at runfartherandfaster.com/

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Horrible periods. Crippling anxiety. Weight gain. Rage. Sheet-soaking night sweats. This week’s guest, elite runner, triathlete, and endurance coach, Phaedra Kennedy had all of it, and unfortunately at the time, had no idea it was perimenopause. Because that’s just how it’s been for women. We get the birds and the bees talk as kids, but then we get to this age, and it’s just like, figure it out. You're on your own. Phaedra has devoted her life to changing that reality and to helping midlife and menopausal women find the right support and training modifications to stay in the game and keep feeling and performing their best. We dive into all of it and more this week.

Phaedra Kennedy is an endurance coach that specializes in working with women, the majority of whom are peri or post menopausal. She is also an age group runner and triathlete and over the last 25 years has raced everything from 5 km to Ironman. She is an NCCP Trained Triathlon Coach, an NAASFP Certified Run Coach, a CanFitPro Personal Trainer, and a DTS Level One Exercise Coach. She has taken Dr. Stacy Sims Menopause for Athletes Course and was a part of the Navigate Menopause founding cohort. You can learn more about her and her work at www.pkperformancecoaching.com

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Midlife and the menopause transition can leave us breathless, with stress, rising anxiety, and for some an accelerated decline in lung function. The good news is help is right under your nose–your breath. Many of us think of breathing as something that just happens–so we really don’t think about it at all. But as this week’s guest, human performance specialist Erin Carson explains, deliberately thinking about and using our breath gives us the power to calm our nervous system, decompress our joints, and improve our lung function, performance, and health, which is especially beneficial during the menopause transition and beyond. 

Erin Carson, CSCS, is the head coach for ECFIT where she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Erin’s programs are anchored in science-based fundamentals of mobility, strength training, and breathwork. Her commitment to the most advanced training strategies offered by performance specialists around the world ensures that she’s at the cutting-edge of high performance sport support. Her clients include world champions and Olympians as well as everyday athletes seeking excellence. You can learn more about her and her work at www.ecfitstrength.com

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November is National Diabetes Awareness Month, and many peri- and postmenopausal women have questions. Like why is my fasting blood glucose and/or AIC going up? What role do hormones, diet, exercise, and lifestyle play? What does it mean (and not mean) for my current and future health? So, this week we sat down with midlife health and nutrition specialist Val Schonberg to explore “prediabetes” (which, spoiler alert, is not recognized as a diagnostic category by the World Health Organization) and how we should think about it as active midlife women.

Val Schonberg RDN, CSSD, is a Registered and Licensed Dietitian with a master’s degree in nutrition science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with The Menopause Society, and a Fellow of the Academy of Nutrition and Dietetics. Val owns a private practice in Atlanta, Georgia where she specializes in midlife health and menopause, recreational and professional sports nutrition, all types of eating disorders and helping individuals break free from dieting and disordered eating. She is the consulting dietitian for Emory Sports Medicine, Orthopedics, Atlanta Ballet, and the Atlanta Dream Women’s NBA team. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they are at peace in their relationship with food and their body. You can learn more about her at valschonberg.com.

Resources

The Problem with the PRE in Prediabetes for Women in Midlife and Beyond

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Primary ovarian insufficiency (POI) sends about 4% of women into premature menopause before the age of 40. Yet, the condition is little understood and for those experiencing it, incredibly isolating. This week we talk about the struggles women with premature menopause face with athlete and entrepreneur Christy Napolitano Wernau, who experienced premature menopause at age 38. We also talk with her doctor, national expert and leader in menopause, Jewel Kling, MD, MPH, about the unique care women with premature menopause require, especially when it comes to menopausal hormone therapy.

Christy Napolitano Wernau is an accomplished entrepreneur and advocate for women’s health. With 27 years of experience at McDonald’s, she became a franchise owner, managing multiple restaurants and teams. She serves as a board member for Ronald McDonald House Charities (RMHC), contributing to impactful community work. Diagnosed with premature ovarian failure and experiencing menopause at 38, she is passionate about raising awareness and building a supportive community for women navigating non-traditional menopause. A dedicated wife, fitness enthusiast, and mother, she balances her personal and professional life with a love for travel and wellness. Currently, she’s pursuing a degree in Organizational Leadership with a minor in sociology, and she’s an advocate for self-growth and resilience.

 

Jewel Kling, MD, MPH, is a Professor of Medicine, Chair of the Division of Women’s Health Internal Medicine, Assistant Director of the Mayo Clinic Women’s Health Center and Dean of the Mayo Clinic Alix School of Medicine AZ campus at the Mayo Clinic in Scottsdale, Arizona. Her clinical and research interests are in menopause, sexual health, LGBT care, education, as well as efforts to expand the discipline of Sex and Gender specific medicine. Dr. Kling is recognized as an institutional and national expert and leader in menopause. She is a Menopause Society Certified Practitioner, a fellow and board member of the International Society for the Study of Women’s Sexual Health (ISSWSH), and board member of the American Medical Women’s Association Sex and Gender Health Collaborative. She is also part of the transgender and intersex specialty clinic committee at Mayo Clinic Arizona and has been a past co-chair of the LGBTI Mayo Employee Resource Group.

Resources

Premature ovarian insufficiency (sciencedirectassets.com)

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We’re celebrating four years and 200 episodes together at Hit Play Not Pause! It’s like we’re finishing up peri/menopause high school and now we’re off to college. Actually, it is a lot like that when you consider how much our knowledge about this pivotal life transition has grown and keeps expanding. So, this week host Selene Yeager sits down with Hit Play Not Pause producer Carrie Barrett to talk about what we’ve learned, our hopes for the future, and a whole lot more. Here’s to four more years!

Carrie Barrett is the producer of multiple Feisty podcasts as well as a self-proclaimed, reluctant triathlete. Today, she splits time between Bend, Oregon and Austin, Texas where she’s a coach, writer, producer, and podcast host of I Could Never Do That.

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We don’t have to tell you that menopause can be a real sleep wrecker. Recent research finds that half of women aged 45 to 64 say they experience sleep disruption due to menopause. One of the biggest culprits is hormonally-driven symptoms like night sweats, so hormone therapy can help. But it’s not a guarantee to a good night’s sleep, as this week’s guest, holistic sleep coach Morgan Adams can attest. Morgan went from relying on prescription sleeping pills for nearly a decade to doing the work to remedy her own sleep issues and then becoming a certified sleep coach to help others. This week we discuss her approach, including dialing in your circadian rhythms, creating a healthy amount of sleep pressure during the day, rethinking your bedtime routines, and how to not stress about sleep.

Morgan Adams is a holistic sleep coach who empowers women to conquer their battle with sleepless nights without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days. Morgan is also a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life. You can learn more about her and her work at www.morganadamswellness.com.

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The messages we see and hear about hormone therapy are often head spinning, as headlines seemingly say one thing and guidelines say another. Medical experts themselves spend days arguing on Instagram. And women are left wondering how to make the best decisions for their health and well being. We feel it, too. So this week, host Selene Yeager opens up about her own journey through menopause and hormone therapy and has a sit down, candid conversation with the podcast’s resident hormone specialist Dr. Carla DiGirolamo to get to the root of the confusion and discuss what women should consider as they’re sorting through all the information coming their way. 

Carla DiGirolamo, MD, PhD, is a Double Board Certified Reproductive Endocrinologist and Obstetrician/Gynecologist specializing in infertility and menopausal medicine. She is also a Crossfit Level 1 trainer, Certified Nutrition Coach, and member of CrossFit Health. She is a MedFit Care provider and provides weekly workouts and medical updates at her Substack Athletic Aging. She is an Endocrine Consultant for Wild Health. Most recently, she has launched her own private practice specializing in helping active and high-performing women reach their performance potential from puberty through menopause. You can find her at www.drcarlad.com/

Resources

World Menopause Day 2024

The Menopause Society Statement on Misinformation Surrounding Hormone Therapy

The Feisty Menopause Performance Retreat

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Female athletes of our generation have been told a lot of bullsh*t stories about what we’re supposed to look like; how much we’re supposed to weigh; what we’re supposed to eat (or more often not eat), and what we should or shouldn’t do in sports and training and life. We’ve lived through diet culture, sport diet culture, menopause diet culture. It is really hard to unlearn all those messages, but we owe it to ourselves to try. To liberate ourselves from the old bullsh*t that wasn’t even ours to begin with and rewrite our story in a way that is authentic and true. To help, we sat down with sport psychologist Dr. Erin Ayala, who shares how she helps women find self compassion and radical self acceptance for success and growth in midlife and beyond.

Erin Ayala, PhD, LP, CMPC is a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) offering virtual mental health therapy for athletes aged 14 and above. She provides one-on-one performance coaching, CMPC mentorship, clinical supervision, and group workshops for teams and sport organizations. She supports athletes in injury recovery, managing performance anxiety, depression, pre-competition stress, confidence, and self-criticism. Located in Minnesota, she is licensed to work with athletes in 40 states. You can learn more about Dr. Ayala and her work at www.skadisportpsychology.com

Enter to win a FREE spot at the annual Feisty Menopause Retreat: https://www.feistymenopause.com/giveaway

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