Will an apple a day keep the Doctor away for women during their menopause transition? If we follow the research on the effect of a whole apple (including the skin) on our gut microbiome, then yes, we will help both our gut and our heart health as we move through menopause.  Apples represent the most important dietary source for various flavonoids in our diets and research suggests that apples offer a beneficial impact on human health. [Wasserman et al, 2019]. The soluble fibre in apples, is the same kind as in oat bran, which means that this helps to remove cholesterol deposits in ..read more

This week saw me visit a progressive workplace here in New Zealand, which put menopause and lifestyle solutions on the wellness agenda. The room was full of women and men, young and old.  I’m sure that many of them were surprised as I began to talk about both gut health and heart health. But I did this for a reason … many women don’t understand that we need to take an integrated, all-over approach to the reproductive changes that our menopause transition is heralding in. There is so much focus on ovarian function and ‘just’ taking HRT, however, there is a lot happening throughout the bo ..read more

As you drive from Portsmouth to Reading in the United Kingdom, you pass one of King Charles’ organic farms and his farm shop. With a focus on Heart Health week this week, I was revisiting some of the fabulous nutrition research about the wonder of walnuts for women’s heart health, hence my memory about my visit to this shop to buy some walnuts, on my way to one of my UK Masterclass on Menopause live events.   I remember thinking at the time, whether he knew how important walnuts are to women’s healthy ageing, especially in relation to helping them to enhance progesterone levels and ..read more

“When I was a Les Mills Instructor in the Netherlands” messaged Tineke to me, “I wanted to always work harder and do something extra. Maybe to impress others? But I have come to the point that I don’t have to impress anybody but to just enjoy the moment as I do my exercise. It was a hard lesson to learn, but now I’m much better at ‘living in the now’ and not putting so many expectations on myself. I didn’t understand how much menopause would affect my fitness and that how I exercised, would affect my weight gain. I stopped all higher intensity exercise until I was sleeping all night, thanks ..read more

Risotto Risotto is an Italian rice dish cooked with broth until it reaches a creamy consistency. The broth can be derived from meat, fish, or vegetables. Many types of risotto contain butter, onion, white wine, and Parmesan cheese. This dish isn’t a risotto but looks like one! Whilst Risotto is one of the most common ways of cooking rice in Italy, the problem is the higher fat content of a true Risotto and the fact that Arborio rice is relatively higher in the glycemic index (around 70). Hence, in this recipe, the white arborio rice is swapped out for brown rice, however, if you want to use ..read more

“I love sharing my travel photos as I have come so far with what I am able to do. I did not regain my ability to do stairs until after my kids were born. My youngest was in fifth grade when I really started enjoying better health. I will never forget it as I went on his tree climbing/adventure park field trip for the last day of school and climbed trees and ziplined with him and his classmates. It was one of my favorite days.” [Sharon, USA] International Fibromyalgia Awareness Day is May 12 and Sharon from Michigan reminded me to remind you that this is an important topic to share for women ..read more

Perhaps your client’s are being woken by leg cramps at night? Maybe they are regular exercisers and don’t understand why they aren’t recovering the way they used to? Maybe your clients assume that muscular aches and pains are a normal part of menopause? Or maybe they are taking supplements such as turmeric and glucosamine targeted towards women in middle age and older, hoping for the relief that they  deserve – but these no longer work for them?  The interview I did with a journalist last year was interesting. She had watched my Masterclass on Menopause, and had picked up on a stat ..read more

When both Lyndie and Susi (in the photos above) came into my menopause transformation programmes, they were hardly walking anywhere. However, they both experienced fatigue, sore joints, lack of motivation and for Lyndie, her breast cancer treatments left her exhausted. They were also confused about what type of exercise was best for them. But as they moved through the programme, they began to walk more. Lyndie would get up in the morning and stride out over the hills there in Oxfordshire and Susi, found her way through the snowy trails in a Swiss winter and then as summer approached, she wen ..read more

One of the most challenging concerns for women in their menopause transition, is their sore knees. I so remember the aching that I used to feel, especially after a day’s hiking or skiing. It was the reason I also gave up my beloved high impact aerobic classes too, as well as my BodyPump and Step classes. My knees just couldn’t handle all the repetitive actions.  What I didn’t realise at the time, was that the knee ligaments and tendons (and other joints), are losing some of their elasticity and fluid as women move through menopause. Declining levels of oestrogen cause changes to the int ..read more

When you retire from teaching after devoting your entire career to supporting others, it’s tough not to be able to get on with living the life you dreamed of. This is Lesley’s story. She lives in Cornwall in the United Kingdom. “Every muscle in my body seemed to ache. Hot flushes: common menopausal symptoms but what of the aching joints and muscles?” questioned Lesley.  Not only am I a retired teacher, said Lesley, but I’m also a club athlete (long distance). Except for a couple of foot issues brought on by both my job and my running, I have always enjoyed full health. I also have had 2 ..read more