Host Melanie White sits down with fitness professional Alex Hall, a UK-based expert in menopause support for women. Together, they delve into the unique challenges faced by women navigating fitness during this transformative phase of life. Alex shares his invaluable insights on adapting exercise routines to meet the specific needs of this demographic, especially what he has learned from a male point of view. Discover how building supportive communities can empower women through menopause, as well as the benefits of engaging in group activities and connecting with nature, and the importance of enjoyment in physical activity. The conversation highlights the necessity of a holistic approach to health and fitness, addressing not just the physical, but also the emotional and social dimensions of well-being. Tune in for a wealth of information and inspiration!

Connect with Alex:

Instagram: @alexhallcoaching

The Menopause Community

Melanie and guest Sharon Tomkins dive into the critical role of exercise for women, especially during the transformative phase of menopause. They explore how regular physical activity can enhance both physical and mental health, alleviating common symptoms associated with this life stage. Discover the importance of personalised exercise plans, setting achievable goals, and the powerful combination of different types of exercise that women need to consider at this stage. Melanie and Sharon also discuss the significance of balance and self-awareness in your fitness journey, as well as the joy of revisiting past passions to enrich your well-being. Tune in for valuable insights and actionable tips to help you thrive during menopause and beyond!

Connect with Sharon:

www.zealcoaching.co.nz

https://www.linkedin.com/in/sharontomkinscoaching/

Have you ever wondered why spending time outdoors makes you feel rejuvenated? Today, we sit down with Dr. Jenny Brockis, an expert in lifestyle medicine and brain health, to explore the fascinating research behind the benefits of nature. In this enlightening conversation, you can expect to learn about:

Join us as Dr. Brockis shares actionable tips to help you combat burnout and cultivate a sense of calm and well-being in your life. If you've ever been curious about the transformative power of nature, this episode is not to be missed! Learn more about Jenny: www.drjennybrockis.com/books/

https://www.linkedin.com/in/drjennybrockis/

https://www.instagram.com/drjennybrockis/

Do you want some stress relief during the menopause transition? Podcast host Melanie White shares 5 simple strategies that you can do to balance energy, maintain healthy relationships and navigate work more easily. She discusses: - The imporance of investing energy wisely at this time - Things you can do to improve your wellbeing - Simple changes you can make to give you more time, space and energy. Discover a simple practice or action that can make life easier and more joyful at this time! Learn more about supporting yourself on our website:

https://www.sagewomenshealth.com/menopause

What would make menopause an easier journey? Today, Tanya Rutherford, founder of Queen Bee, talks about:

• her personal experiences with menopause
• the challenges for regional and remote women
• two key areas we should be focusing on to make menopause easier
• plus a few of her own tips for navigating the journey.

Join us in elevating women's health, or learn more about Tanya and her February 2025 online summit:

Free resource portal: https://bit.ly/JoinQueenBe

Online summit: https://queenbe.com.au/summit2025

Are you in menopause and worried about dementia and cognitive decline? Today, Board-Certified Neurologist Dr Teryn Clarke explores the growing concerns many women face regarding cognitive decline, dementia, and Alzheimer's disease as they reach their forties and fifties. We discuss

• the importance of adopting proactive strategies to enhance and maintain brain health, especially for those with a family history of Alzheimer's.
• practical insights and expert advice on lifestyle changes that can profoundly impact brain health, ensuring a sharper, healthier future.

Learn more about Dr Clarke:
W: BrainHealthActionPlan.com
Book: Brain Health Action Plan: Simple, Science-backed Lifestyle Changes that Optimize Cognitive Fitness and Reduce Alzheimer's Risk is on Amazon.
Instagram: @brainhealthactionplan

Today, Melanie and Natasha discussed the importance of understanding different perspectives on menopause and perimenopause, with Natasha sharing her experiences and reflections on the cognitive and identity changes she has undergone. They also discuss the challenges and opportunities of personal identity shifts that women face, the importance of self-awareness and self-care, and the need for open conversations about sexual and emotional changes. Lastly, they emphasise the importance of processing life changes, adapting to new circumstances, and staying in leadership roles to contribute wisdom and power. Connect with Natasha: https://natashaberta.com/https://podcasters.spotify.com/pod/show/connected-marketinghttps://www.youtube.com/c/connectedmarketinghttps://www.instagram.com/natashaberta_/

Mental health concerns are common in women, particularly in midlife during the menopause transition. In this episode, Melanie discusses the unique challenges that women face in life and particularly during menopause, plus the need for practical lifestyle changes to support better mental wellbeing. She highlights the higher prevalence of anxiety among women, the impact of hormonal changes related to menopause, and the importance of both responsive and preventative approaches to managing life's challenges. Melanie unpacks five lifestyle habits that are effective in managing mental health concerns and improving mental wellbeing. Learn more about how stress affects women: https://sagewomenshealth.storymd.com/journal/4m8ap66hpw-women-and-stress Learn more about mental health in perimenopause: https://www.sagewomenshealth.com/menopause/anxiety-and-stress/perimenopause-mental-health