The Vegan Menopause Podcast

You've probably been hearing a lot about creatine lately. In this episode I'm discussing how the current research is relevant to vegan women in perimenopause and menopause: what creatine does for your muscles, your brain, and your bones, whether it causes weight gain, the risks, and why vegan women are in a good position to benefit. 1:34 History of creatine 2:55 How creatine works 4:08 Benefits: muscle mass and strength 5:10 Benefits: bone density 5:47 Benefits: brain and mood 6:48 How creatine fits with a vegan lifestyle 9:47 Does creatine cause weight gain? 11:24 Creatine and kidneys 12:21 Stomach discomfort 12:40 How to take creatine 13:07 Loading 13:37 Timing 14:15 Conclusion Links mentioned: Free 3-Day Vegan Menopause Meal Plan: https://blissfulmenopause.kit.com/d75525d1c8 Book a Free Discovery Call: https://calendly.com/anna-blissfulmenopause/30min Cozy Earth bamboo sheets (use code BLISSFUL for up to 20% off): https://cozyearth.com Also check out the Vegan Menopause Blog: https://www.blissfulmenopause.com/blog This episode is not medical advice. Always consult your healthcare provider before starting any new supplement, especially if you have kidney concerns or are on medication.

In this episode, we're talking about your liver, and why what's happening to it after perimenopause may be one of the reasons why the weight isn't coming off, your energy is low, and your hot flashes are more intense than you'd like. Fatty liver disease is much more common after menopause than before it, and it's directly connected to the drop in estrogen. But most women, and many health providers, aren't talking about it. In this episode you'll learn: What fatty liver disease is and what causes it What your liver is responsible for in perimenopause and menopause Why fatty liver is about more than just eating fat, and how stress, cortisol, and poor sleep are making it worse The vegan foods and drinks with research support for liver health Supplements that support the liver, including one that vegan women in particular should pay attention to The type of movement that supports liver clearance without adding to your stress load Read the blog post on the Vegan Menopause Blog: https://www.blissfulmenopause.com/post/menopause-fatty-liver Free Vegan Menopause 3-Day Meal Plan: https://blissfulmenopause.kit.com/d75525d1c8 Book a free 30-minute discovery call: https://calendly.com/anna-blissfulmenopause/30min

If vaginal dryness, recurrent UTIs, or pelvic floor changes have shown up in your perimenopause or menopause journey, this episode is for you. Today I'm talking with Heather Florio, CEO of Desert Harvest and and women's sexual health advocate. Heather is the author of Dear Sexpert in Bella Magazine, named one of Authority Magazine's Top 50 Women in Wellness, and featured in Forbes as a top woman in business. She has spent her career breaking the silence around the symptoms many of us are too embarrassed to bring up (even with our doctors). In this episode we cover: 3:15 How Heather ended up in this space 5:17 What do most women not understand about the effects menopause has on pelvic health 7:47 Ingredients to watch out for in vaginal moisturizers 11:10 What Heather would recommend for daily care in cases of interstitial cystitis 14:40 Being prescribed antibiotics over and over 16:25 Bladder pain syndrome 19:52 Oral or topical prevention 21:28 Where to find out more about Heather's products 22:01 Take the Lead Women event 24:45 You are your own best advocate Everything in this episode is for informational purposes only. Please consult your healthcare provider before making changes to your health care. Desert Harvest: desertharvest.com — use code VEGANMENO for 10% off Heather on Instagram: @HMFlorio Desert Harvest on Instagram: @DesertHarvestAloeVera Take the Lead Women — August 26th Washington D.C.: taketheleadwomen.com Book recommendation from Heather: Grown Woman Talk by Dr. Sharon Malone Vegan Menopause Blog - https://www.blissfulmenopause.com/blog

In this Q&A episode, I'm answering some of the most common questions I hear from women navigating menopause on a vegan or plant-based lifestyle. The questions I answered were: 1:10 Do I need to take supplements on a whole foods plant-based diet? 3:30 How can I do all these wellness activities when I'm so overwhelmed and it feels like another part-time job? 5:17 Why does menopause make me feel so tired? 6:45 Should I avoid soy during menopause? 8:15 What are your thoughts on hormone replacement therapy (HRT) 9:50 Why am I gaining weight even though I'm vegan? I hope this conversation helps you feel more informed and less overwhelmed. As always, this podcast is for educational purposes only and is not medical advice. Please consult your healthcare provider regarding your individual health concerns. Check out my blog here: https://www.blissfulmenopause.com/blog Free 3-Day Vegan Menopause Meal Plan: https://www.blissfulmenopause.com/vegan-menopause-meal-plan Quiz: What's Getting in Your Way of Weight Loss in Menopause? https://www.tryinteract.com/share/quiz/696969c56095af3ab68c8d6d

If you're eating well, trying to stay active, and still struggling to lose weight during menopause, your sleep may be the missing piece. In this episode, we're diving into how sleep impacts weight loss, hormones, and cravings, and why it becomes more disrupted during menopause. You'll learn why poor sleep can increase hunger (especially for sugar), and make your body more likely to store fat, even if your eating habits haven't changed. We also explore how your circadian rhythm influences metabolism, why menopause-related sleep issues are so common, and what's really happening in your body when you're not getting enough rest. If weight loss has been feeling harder than it should, this episode will help you understand why, and and give some simple tips to start improving your sleep. Links: Interested in one-on-one coaching? Check out the Menopause Weight Loss Breakthrough here: https://www.blissfulmenopause.com/coaching Peruse the Vegan Menopause Blog at: https://www.blissfulmenopause.com/blog Save up to 20% on Cozy Earth bamboo viscose sheet sets at https://cozyearth.com/ using the code: BLISSFUL DISCLAIMER: The information shared on this podcast is for general educational and informational purposes only. It's not intended to replace medical advice, diagnosis, or treatment. Always check in with your healthcare provider before making changes to your diet, supplements, or lifestyle, especially during menopause.

You may have heard of GLP-1 medications, but did you know that your body already produces this hormone naturally? In this episode, I discuss a hormone called GLP-1, which helps regulate appetite, fullness, and blood sugar balance. I'll walk you through four simple, research-backed strategies to support your body's own GLP-1 production so you can feel more satisfied and reduce cravings. I also talk about the pros and considerations of GLP-1 medications, and how to support your body if you're currently taking them. Looking for more information on menopause? My blog is full of resources for vegan women: https://www.blissfulmenopause.com/blog Struggling to lose weight no matter what you try? Take my free quiz to find out what's blocking your weight loss in menopause, and what to do next. DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

In this episode, I unpack the most common criticisms of a vegan diet during menopause, from protein and leucine to calcium, B12, omega-3s, vitamin D, and bone health. You'll learn why these nutrients matter more in midlife, how to meet your needs on a plant-based diet, and when supplementation can make all the difference. We also explore the powerful ways a whole-foods, plant-based diet can support menopause, including: Reduced inflammation and chronic disease risk Improved heart health and cholesterol levels Better blood sugar control and metabolism Sustainable weight loss without restriction Stronger gut health and hormone balance Brain protection and cognitive health Relief from hot flashes and support from phytoestrogens Lower breast cancer risk and greater longevity Save 10% on Kion Aminos with the code BLISSFUL: https://www.getkion.com/ Free Quiz: What's getting in the way of your weightloss in menopause Free 3-Day Vegan Menopause Meal Plan DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

If you've been following influencers on social media about menopause and fitness, you've probably heard that you need to lift heavy weights. But if you're exhausted, stressed, or running on empty, jumping straight into heavy lifting can actually do more harm than good. In this episode, I break down why strength training is so highly recommended, why it can backfire for many women, and what to do instead to build strength, energy, and confidence—at your body's pace. You'll learn: -Why resistance training gets so much attention for women in midlife -How heavy lifting can backfire when your body is depleted -The foundational steps to prepare your body for safe, effective strength training -Practical tips for nourishing your body, supporting your nervous system, and moving gently but consistently Whether you're new to strength training or looking for a manageable approach during menopause, this episode will give you the clarity and guidance you need to feel strong, capable, and balanced—without burning out. Download my free 20-minute Yoga Nidra for Rest and Rejuvenation: https://blissfulmenopause.kit.com/6086e81e47 Visit my website: https://www.blissfulmenopause.com/ DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

Are you waiting until you "feel ready" to focus on your health, lose weight, or regain your energy? Many women in menopause put their goals on hold, thinking the timing has to be just right. In this episode, we dive into why waiting to feel ready is keeping you stuck and how you can start moving forward right now, even if life feels busy, stressful, or overwhelming. You'll learn: Why waiting delays progress and fuels overwhelm How all-or-nothing thinking sabotages your efforts The power of small, consistent steps that actually stick How to focus on progress over perfection and be kind to yourself Plus, I share how my 75-minute Fat Loss Strategy Session can give you a clear, personalized plan and two weeks of support to help you start seeing real results in your body and energy levels. Learn more and book a Fat Loss Strategy Session here: https://l.bttr.to/0E3PS DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

In this episode, I walk you through why the waist-to-hip ratio is one of the most powerful tools for women looking to lose weight, balance hormones, and support long-term health. Get your free Waist-to-Hip Ratio Cheat Sheet -- a simple, step-by-step guide to help you take your measurements, calculate your ratio, and take action. Download it here: https://blissfulmenopause.kit.com/waist-to-hip DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

Should you be using protein powder during perimenopause or menopause -- especially if you're vegan or plant-based? In this short and practical episode, I'm answering one of the most common questions I hear from vegan women in midlife: Do I really need protein powder? We'll dive into: Why protein needs increase during menopause How protein supports metabolism, mood, hair health, and more When protein powder is helpful What to do with that half-used tub sitting in your pantry I'll also share a peek inside my ebook, 55 Vegan Protein Powder Recipes -- perfect for turning your protein powder into satisfying breakfasts, snacks, and treats. Links & Resources: 📝 Read the full blog post: https://www.blissfulmenopause.com/post/vegan-protein-powder-recipes 📘 Grab the ebook while it's on sale: https://www.blissfulmenopause.com/product-page/55-vegan-protein-powder-recipes Whether you're new to protein powders or trying to make better use of what you already have, this episode will help you feel more confident about using them to support your energy, strength, and overall wellbeing in midlife. DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

In this episode, I met with Brenda Davis, a registered dietician, plant-based trailblazer and an internationally acclaimed speaker. Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in 28 countries on 6 continents. As a prolific nutrition writer, Brenda has authored/co-authored 13 books with over a million copies in print in 12 languages. Her latest book, Plant-Powered Protein , was released in 2023. Brenda has also authored and co-authored numerous professional and lay articles and is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics. Brenda was the lead dietitian in a diabetes randomized controlled trial in the Marshall Islands . In 2022, she was the 7th recipient of the Plantrician Project's Luminary Award. Brenda lives in Calgary, Alberta Canada. In this episode we discussed important topics such as: -protecting against osteoporosis -the many benefits of vegan protein -managing hot flashes -diet strategies to minimize weight gain during menopause -micronutrients -omega-3s, and -how to adjust your diet for cardiovascular health. Brenda's Website Brenda's Instagram Free Vegan Menopause 3-Day Meal Plan One-on-One Menopause Coaching Find me on Instagram DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

If you're in the middle of your menopause journey and you're anything like most of my clients, you probably feel like you've tried everything to help ease your symptoms. Maybe you've tried going to the doctor or trying to eat better, but you're still struggling with symptoms. In this episode I share exactly what I would do if I was starting my perimenopause journey again. Free Vegan Menopause 3-Day Meal Plan One-on-One Menopause Coaching Find me on Instagram Find me on Insight Timer DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

Registered Dietitian Vesanto Melina is the co-author of internationally acclaimed books on plant-based nutrition, including Becoming Vegan, which is used as a textbook around the world, The Kick Diabetes Cookbook, and Plant-Powered Protein. Her work has been translated into 10 languages. She has taught at the University of British Columbia and Bastyr University, received prestigious awards for her contributions to dietetics, and is the lead author of the Acacemy of Nutrition and Dietetics' latest Position Paper on Vegetarian Diets. As an internationally renowned speaker, Vesanto has shared her expertise in 14 countries, and today, she's bringing that knowledge to you. In this episode, we dive into key questions for menopausal women on a vegan journey, such as: Her thoughts on whether vegans are really getting enough protein Some easy and delicious ways to get more protein into your diet The biggest challenges with menopause and weight loss What she does to thrive in her senior years, and how you can too! Vesanto's Websites: nutrispeak.com plant-poweredprotein.com becomingvegan.ca Follow Vesanto on Instagram My Instagram If you need support with weight loss during menopause, join me inside my Weight Loss Quick Start Mini-Course . Free Meal Plan Free guide: Menopause and Weight Loss Mistakes DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

Are you wondering if you should be taking supplements to support your health in your menopause journey? In this episode, I share five of my favourite supplements that I often recommend for vegans transitioning through menopause. Note: if you are vegan, I am assuming that you are already taking care of your B12 and vitamin D. To purchase the supplements mentioned, visit my dispensary here . I do recommend consulting with a practitioner to determine whether the supplement is appropriate for you, as well as dosage amounts. If you are wanting a more personalized protocol, check out my one-on-one coaching program here . DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

In this episode, I interviewed Victoria Moran, vegan author of fourteen books on wellbeing and eclectic spirituality, including Younger by the Day, Main Street Vegan, and her latest Age Like a Yogi: A Heavenly Path to a Dazzling Third Act. Victoria is the founder and director of Main Street Vegan Academy , training vegan lifestyle coaches since 2012. She is also the host of the Main Street Vegan Podcast. You will learn: Victoria's experience with bioidentical hormones What Victoria would have done differently if she was approaching perimenopause today What happens around and after menopause, according to ayurveda How ayurveda can help us thrive in midlife What ayurveda practices Victoria recommends for menopause Victoria's website: https://victoriamoran.com/ Follow Victoria on Instagram: https://www.instagram.com/victoriamoranauthor/ Follow Victoria on Facebook: https://www.facebook.com/VictoriaMoranAuthor/ Get my free guide to Menopause Weight Loss Mistakes ! New course: Weight Loss Quick Start Mini-Course DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

This episode explores ten of the most common myths about losing weight during perimenopause, with tips to fit with your vegan lifestyle. Exciting news! I've launched a new mini-course for women who want to get started with losing weight: Weight Loss Quick Start To suggest topics for future episodes, send me a DM on Instagram , or post on my Facebook page. DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

Today's guest is none other than the inspiring Kate Galli, a powerhouse in the world of vegan health, fitness, and advocacy. Kate is a Vegan Health Coach, Author, and Host of the Healthification podcast. Kate spent nearly two decades helping thousands of people transform not only their bodies but also their lives. Qualified as a Master Personal Trainer, Life Coach, NLP Practitioner, and holder of the eCornell Plant-Based Nutrition Certificate, Kate's journey into fitness began as a quest for self-confidence and physical transformation. Over the past nine years, her focus has evolved into vegan health coaching, where she believes that one of the most powerful ways to advocate for animals is to be strong, fit, and healthy. In today's episode, we dive into everything from vegan protein and fitness tips to the emotional challenges of peri-rage and restrictive dieting. Kate shares her own journey of moving from a strict perspective on diet and lifestyle to one rooted in compassion—even for non-vegans. This conversation with Kate is packed with insights and actionable advice for anyone looking to live a healthier, kinder, and more balanced life. Kate's website: http://strongbodygreenplanet.com/ Follow Kate on Instagram: https://www.instagram.com/strongbodygreenplanet/ Follow Kate on Facebook: https://www.facebook.com/StrongBodyGreenPlanet Listen to Kate's Podcast: https://podcasts.apple.com/au/podcast/the-healthification-podcast/id856696884 If you enjoyed this episode, check out my episode on Mood and Emotions . Further Menopause Help My free Vegan Menopause 3-Day Meal Plan is packed with plant protein to help you feel full longer, stabilize your blood sugar, protect your bones, boost your mood, and feel better overall during perimenopause! In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience , I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

In this episode, I share how I gained 20 pounds -- it was a slow transition to less activity and unhealthy habits during perimenopause. I also share how I realized it was time to lose the weight and made some shifts in my mindset and habits to lose the weight again without going to the gym or dieting. The mindest training I did was through Yes Supply Method (affiliate link). Further help for Menopause One-on-one coaching: https://blissfulmenopause.com/coaching My free Vegan Menopause 3-Day Meal Plan is packed with plant protein to help you feel full longer, stabilize your blood sugar, protect your bones, boost your mood, and feel better overall during perimenopause! In my free guide, Five Action Steps to Elevate Your Vegan Menopause Experience , I share five simple steps you can implement immediately, to feel more calm, more positive, and less affected by menopausal symptoms. DISCLAIMER: This podcast's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.

For this episode, I interviewed Linda Tyler, a plant-based cooking instructor, cookbook author, and writer. Linda's book, the Plant-Based Anti-Inflammatory Cookbook , highlights the foods that are anti-inflammatory superstars in her 80 delicious plant-based recipes. Linda teaches cooking classes for the Portland Community College in Oregon and offers one-on-one plant-based lifestyle coaching. You will learn: What is chronic inflammation How does inflammation affect us as we get older (inflammaging) How to reduce inflammation through diet What foods Linda recommends for menopause Linda's website: https://www.graciousvegan.com/ Follow Linda on Instagram: https://www.instagram.com/gracious_vegan/ Get my free Vegan Menopause 3-Day Meal Plan ! DISCLAIMER: This website's information is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to substitute for professional medical advice, diagnosis, or treatment.