Spelade
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Heavy lifting, HIIT training, and explosive exercises like plyometrics do a menopausal body good. So, CrossFit can be the perfect workout for women in this stage of life…provided they scale it to their needs. That’s because CrossFit also has elements that may not work with our physiology and can leave us feeling tired and beat down instead of strong and built up. That’s why this week’s guest, CrossFit coach Shawna Norton of Competitive Female Training created “Level M” CrossFit programming for women peri and post-menopause. We talk all about the benefits of CrossFit, how to scale workouts to work with your physiology, and how to fuel it all for the best results.
Shawna is an L1 Certified Nutrition Coach through Precision Nutrition, with a B.S in Kinesiology. She holds her L1 with Crossfit and actively coaches athletes through her women’s only coaching program–Competitive Female Training. She loves helping women fuel their training and focus on what their bodies can do! You can find more about her and her work at competitivefemaletraining.com/level-m/
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What would happen if you tossed out all your premenopausal notions about how you are “supposed to” eat and train for your best performance and tried some new tricks to work with your changing physiology? If you’re like this week’s guest, you might just win a gold medal. Ashling Smith is a runner from Ireland who recently won a gold medal at the World Masters Athletics Championships in the 4 x 400 relay. She also ran to a career-high 4th place in the 1,500-meter race at the same event. She did both shortly after turning 50, recovering from Covid, and as she puts it being “smack bang in perimenopause”. How did she do it? Lifting, sprint training, plyometrics, and changing her relationship with food. We dive into all of that, her newfound love for being a menopausal woman, and more this week.
Along with being a competitive elite runner, Ashling is a personal trainer, a Pilates instructor, and a deep tissue massage therapist. She helps women pursue sustainable fitness for life and have fun with their body at every age. You can follow her here. You can read all about her gold medal run at the Independent.ie. The research on iron supplementation we discuss can be found here.
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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How do you know if menopausal hormone therapy (MHT) is for you? What should you expect if you start hormone therapy? How long does it take to work? What should you do if you don’t feel like it’s working? We dive into the ABCs of starting MHT this week with menopause doctor Heather Hirsch, MD. This is a good one for active menopausal women whether or not you are taking or plan to start MHT because we speak to all the things we should be doing, such as taking inventory of how we’re feeling and being proactive about our care, to feel and perform our best.
Dr. Hirsch is board certified in internal medicine and completed advanced fellowship training in women’s health at the Cleveland Clinic. She performs menopause consultations at the Brigham and Women’s Hospital in Boston Massachusetts and is faculty at Harvard Medical School. Her practice has a focus on perimenopause and menopause symptom reduction, hormone therapy, genitourinary syndrome of menopause, sexual health, breast, and bone health. Her academic work centers on enhancing midlife women’s health education for fellows, residents, and medical students. Dr. Hirsch also teaches at the local, regional, and national level on various midlife topics. You can learn more about her and her work at www.heatherhirschmd.com/
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Hit Play Not Pause is on a quick summer break during the weeks of July 18th and 25th, 2022. While we're out, we are excited to share two episodes from Feisty Media's excellent limited Title IX series.
Not to pick favorites, but here at Feisty - this is definitely a favorite. With almost 50 years of experience as an athletic director and inductions into seven different halls of fame, Joan Cronan has A LOT to say about Title IX and gender equity in sport. Graduating college in 1966, Joan was part of intercollegiate sports before women had the federal right to equally compete. This week, our co-host of Girls Gone Gravel, Kathryn Taylor, interviews Joan and asks her about what she calls "her journey."
Joan shares the story of her life so far, beginning at the age of twelve when she decided she was going to create change for women in athletics. To do so, in 1972 Joan made a cold call to the president of the College of Charleston and left his office as the women's basketball coach, volleyball coach, tennis coach and overall athletic director. From there, she made innumerable changes to women's athletics that will forever go down in history. If that isn't feisty, what is?
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The only thing women tend to do better than men after having a heart attack is die. That’s a sobering mic drop. It’s also a fact and one that this week’s guest Dr. Martha Gulati is making her life’s work to change. We dive into the special heart disease risk factors women, especially menopausal women face, even if they’re active and fit, what you need to know about your cardiovascular health, and how to prioritize your heart health and cardiovascular care.
Dr. Gulati is the President of the American Society for Preventive Cardiology and the author of the best-seller, “Saving Women’s Hearts”. She is the principal investigator of the St. James Women Take Heart Project, a study examining cardiac risk factors in women, which set standards for women’s fitness levels and heart rate response to exercise in women. She also is a co-investigator on the Women Ischemic Syndrome Evaluation (WISE) and previously served as a co-investigator on the Women’s Health Initiative (WHI). She has published articles in peer-reviewed publications, including The New England Journal of Medicine, Circulation, and Journal of the American Medical Association (JAMA). She has also been featured on Oprah. Her practice is exclusively women, including many active women and she is a runner herself. You can learn more about her and her work at https://drmarthagulati.com/ You can find the MHT and cardiovascular research referenced in the intro here.
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From femtech apps to menopause telehealth, tracking rings to cooling bracelets, and even cryotech surgical services designed to prolong ovarian function, menopause is having a moment in innovation and enterprise. This week we dig into it with Alyssa Dweck, MD, FACOG, who is an avid runner as well as a consultant, key opinion leader (KOL), and medical advisor in the women’s health device, pharmaceutical, product, and medico-legal industry.
Dr. Dweck is a practicing gynecologist in New York where she provides care to women of all ages and has special interest and expertise in female sexual health and medical sex therapy. She is also an Adjunct Assistant Professor of Obstetrics & Gynecology at New York Medical College, the co-author of three books, including the newest release The Complete A to Z for Your V, and is the founding chief medical officer at Bonafide. You can learn more about her and her work at https://drdweck.com/
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One in eight women will have their ovaries removed before the natural age of menopause. Five percent of women naturally go through early menopause between the ages of 40 and 45, and 1 percent experience premature menopause before age 40. That’s a lot of women. And a large percentage of these women are not getting the counseling they need to optimize their well-being and long-term health, says menopause management specialist Corinne Menn, MD. This week she’s here to help as we dive into the unique challenges of surgical and early menopause and what women need to know.
Dr. Menn is a board certified OB/GYN with expertise and a special interest in menopause management and female cancer survivorship health. She is a 20-year survivor of breast cancer and has a passion for using her medical expertise and personal experience to help women navigate these complex health issues. She is an active contributor and volunteer with the Young Survival Coalition, serves on their Council of Advisors, and moderates the Healthcare Provider-Survivor Support Group. Dr. Menn is also an active member of the North American Menopause Society and a Certified Menopause Practitioner. She devotes her professional time to her female-focused telehealth practice and is working on a website and blog chronicling her experience as a doctor and survivor of breast cancer, premature menopause, and everything in between! You can learn more about her at https://linktr.ee/drmennobgyn
Resources:
Instant Help for Induced Menopause
NAMS 2022 HT Position Statement
NAMS Patient Handout “Deciding about HT
POI: Beyond the Basics
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Women have traditionally been ignored in sleep medicine (shocking, we know). That means our sleep issues can be misunderstood and misdiagnosed, especially during menopause when sleep disruptions rise. This week we investigate how hormones and menopausal symptoms impact sleep, as well as dive into sleep issues like sleep apnea (which shows up differently in women), restless leg syndrome, hypervigilance, and more with Dr. Andrea Matsumura, a holistic sleep medicine physician and a partner at the Oregon Clinic in Pulmonary, Critical Care, and Sleep Medicine.
Dr. Matsumura’s personal passion is helping women and women athletes understand their sleep and its key role in personal health, wellness, and performance. She has been the guest speaker for The American Academy of Sleep Medicine, numerous podcasts, and has been quoted in myriad articles about sleep and wellness. You can learn more about her work at https://www.oregonclinic.com/our-team/andrea-matsumura
**Support the Podcast**
Support our Partners:
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If you’re feeling more injury prone, you’re not alone. Many women who have led active, athletic lives without a lot of injuries and “itises” suddenly find themselves sidelined more often during the menopause transition. Fluctuating and declining hormone levels directly impact your musculoskeletal system, as do your lifelong movement patterns, exercise habits, recovery practices, and nutrition–all of which become increasingly important during this time of life. This week’s guest, sports medicine physician and endocrinologist Kathryn Ackerman, MD, MPH, dives into what we know, what we’ve yet to learn, and what we should be doing right now to dial it all in to stay strong through menopause and beyond.
Kathryn is the medical director of the Female Athlete Program in the Sports Medicine Division at Boston Children's Hospital. Her interests include female athletes, rowing injuries, endocrinology, relative energy deficiency in sport (RED-S), optimizing performance and health in athletes with diabetes, exercise-associated hyponatremia, and exercise and bone health. She is also a former national team lightweight rower, chair of the US Rowing Medical Commission, member of the World Rowing Medical Commission, and the course director for the Female Athlete Conference, held biennially at Boston Children's Hospital. You can learn more about her here and the paper she references on the Effect of Estrogen on Musculoskeletal Performance and Injury Risk by Keith Barr here.
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Hit Play Not Pause is on a quick summer break during the weeks of July 18th and 25th, 2022. While we're out, we are excited to share two episodes from Feisty Media's excellent limited Title IX series.
This week, Haley Chura - co-host of Ironwomen - interviews the renowned Wendy Mink. Wendy is a professor of politics, women's and gender studies, as well as the daughter of the very first woman of color in congress - Patsy Mink. Patsy was the co-author of the Title IX legislation and paved the way for women's participation in sports.
Wendy shares her mother's journey and the reasons that prompted her to fight for change. Haley and Wendy discuss what Title IX was created for, and they give us the groundwork for the rest of the series.
Click here to purchase a copy of Wendy's new book!
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Women often stop going to the high mountains when they reach menopause. The reasons why–hot flashes, unpredictable periods, anxiety, and fear, to name a few–will resonate with all of us, whether or not we ever step foot above sea level. This week’s guest, high altitude mountaineer Jeannette McGill is currently navigating the menopause transition herself and is determined to help women manage their menopausal symptoms and continue their journey of exploration in the outdoors and beyond.
Jeannette is the first South African woman to summit Manaslu and the first-ever South African to climb Dhaulagiri - two of the 14 8,000-meter (26,000 feet) mountains in the world. She is passionate about supporting others to achieve their outdoor goals through her mountain mentoring and leads bespoke adventures in the Australian Alps and Nepal. Her portfolio career also includes industrial technology management, and she has a PhD from the Colorado School of Mines. You can learn more about her and her work as a mentor and guide at https://www.mcgillsmountains.com/
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Are you thinking about running an Ultra? Or maybe you have run a half or full marathon and now your ready to bump up to the next level! If you are wondering what Ultra training would consist of or what gear you would need or even if you should wear a pack or not, this episode will answer those questions and more!
Other episode highlights:
- Sally lifting heavy weights
- Gyms with 30lb dumbells and 120lb dumbells
- The strong & enduring body
- Zero drop shoe conversation
- Sally doesn't like to hit people
- Eddie can do the splits in the air
- "Did I Get Better Today?"
- Choose Strong listeners running the NYC Marathon
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
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Bare Performance Nutrition: https://www.bareperformancenutrition.com/collections/performance-nutrition Code: SALLY
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In this episode, Sally reminds us of the importance of hard work, to keep moving forward, and to gather all the gold in the journey towards your goal. She shares a personal story in this episode to illustrate how we all have the ability to work hard and why we must keep going. Enjoy!
Other highlights include:
- Early morning gym tips
- Squats at 83 yrs old
- Favorite Halloween costumes
- Listeners Choosing Strong
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
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Now that racing season is coming to end and the new year is around the corner, offseason is here. In this episode, Sally shares what she does in the offseason & gives ideas on what an offseason for you might look like and the importance of having an offseason. She also touches on how long an offseason should be and the importance of strength training no matter what the next goal or race is. Enjoy!
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
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What do you do when you have lost your MOJO? Sally answers this question and many others in this episode! You will also be entertained with stories about teaching English in China, 'Eddie's goals' segment, Moab 240 recap and community highlights! Thanks again for spending time with us! Enjoy.
Old Fort Strong Endurance Festival
https://www.campgrier.org/
LEKI Poles: LTK
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
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Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com/
Episode Sponsors:
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Listen as Eddie and Sally answer one of the most common life questions, "How do I keep going when it hurts?" Raw, relatable, and deeply insightful, everyone will benefit from this episode and we strongly encourage you to share it with your family and loved ones.+Intro- light and fun per usual, Eddie and Sally banter a bit before diving in+Sally's most asked question "How do you keep going?"+Pain in Life vs. Pain in a Race+Sally's stories: personal setbacks in races, lessons learned+Coaching Hat: Sally guides athletes through discomfort and mental roadblocks and gives real-life coaching and crewing examples that have brought athletes success+Powerful words, mantras and encouragement for the listenerWe ask you support Eddie and Sally's work by downloading Sally's Strength App! The goal is to put out encouraging, helpful, and REAL content into the world and by downloading the app you help big time, so thank you in advance if you are already in the app!Follow the CHOOSE STRONG PODCAST on Instagram and YouTube !Follow Sally McRae on Instagram and YouTube!--- Support this podcast: https://podcasters.spotify.com/pod/show/sallymcraepodcast/support
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The menopause transition can throw a lot of obstacles in your path. Training for and participating in obstacle course races can help you overcome them both physically and mentally, as you lift heavy loads, strengthen your grip, and hone your mental toughness and problem-solving skills. Plus, it’s super fun, says this week’s guest, obstacle course race enthusiast Laura McElduff, 52, who credits obstacle course racing with helping her get through perimenopause.
Since completing her first obstacle course race in 2012 at age 42, Laura has competed at every distance from 3K to 50K ultras, raced in Canada and UAE and throughout the USA, placed top 10 in the F50-54 age group in the 2021 Spartan North American Championship and in the 2021 Spartan World Championship in Abu Dhabi, UAE. She is the mom of a young adult daughter and son and is vice president of a fragrance company in New Jersey. You can follow her OCR adventures on Instagram.
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As active women, we train our strength and our endurance. But we don’t clean that barbell, we don’t cross that finish line, we literally don’t accomplish anything in life without first having the mental ability that comes from our brain. And as we age, our brains become vulnerable to decline. They physically change during the menopause transition, as our hormones fluctuate and taper off. But there is no point in time that we can’t take concrete action to build a stronger, better functioning brain, which is where this week’s guest, neurophysiologist Louisa Nicola comes in. We talk all about brain health, brain training, and how to maintain your mental acuity for life.
Louisa is the founder, head performance advisor, and CEO of Neuro Athletics, a company designed to optimize mental performance and to help educate, train and unlock human performance through science and data. She consults with some of the biggest names in the NBA and MLB and sits on the scientific advisory board for Tonal. Louisa was a world championship triathlete and raced both nationally and internationally for Australia and competed at London, Beijing and Auckland. After retiring in 2012 Louisa followed her dreams and went to Sydney Medical school for neurophysiology. You can learn more about her and follow her work via Instagram, her Neuro Athletics Newsletter, and her The Neuro Experience Podcast. Check out the research on adult neurogenesis here. And the ketone research here.
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As women are living longer, pursuing higher education, and chasing athletic goals well into midlife, the decision if, when, or even how to have a baby has become increasingly complex, because the old formula of graduate, get married, have kids just doesn’t work the way it used to. So this week’s guest, Liz Carlson, created her own formula and after her decades-long pursuit of professional and athletic excellence, had her first baby at 43 and her second last year at age 52.
Liz is a former elite bike racer who was setting records and pushing U.S. women’s track cycling to the next level at an age when most track cyclists have long retired or hit the master’s circuit. She made the first-round cuts for the 2008 Olympic team in her late 30s, made the U.S. team again at age 41 and pursued a spot for the women’s team sprint at the 2012 Olympics. The Olympic dream wouldn’t come to fruition, but she broke records and discovered hidden talents and learned life lessons that stick with her to this day. You can read about that journey here. We talk about how our upbringing and adult life trajectory was affected by Title IX and the women’s movement of the 70s and (of course) menopause and what it’s like to have a baby in your fifties!
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Breaking a sweat is generally a good thing–a sign of healthy exertion–unless you’re working out in temperatures more suited to penguins than people. In those conditions, it can quickly lead to hypothermia, frostbite…or worse. So how does a perimenopausal woman (hello, hot flashes) make a 1,130 kilometer trek across Antarctica while pulling a 175-pound sled? That’s exactly what this week’s guest George Gilbert, co-founder and team leader of the Antarctic Fire Angels, a team of 5 female firefighters who are on a mission to ski to the south pole to raise money for charity and to show women that they are limitless, is in the process of finding out. We talk all about how she handled her first hot flash, persistent low moods, erratic periods, and other perimenopausal issues, as well as her adventures in underwater hockey, mountaineering, firefighting, and more.
George has been a firefighter for over 22 years and currently serves with South Wales Fire and Rescue service. She is an ambassador for gender equality and has an ambition to see more women striving to do whatever job they want to do in life; always ensuring she is visible as a role model for girls, young women, and women who are experiencing peri menopause and menopause who may be considering a career that doesn’t fit society’s gender stereotypes. You can learn more about her and follow and support the Antarctic Fire Angels mission at https://antarcticfireangels.co.uk/ Follow them here on Instagram to see photos of their training, including cold plunges and more.
Support our Partners:
Lagoon Sleep: Go to LagoonSleep.com/hitplay and use the code HITPLAY to get $25 off any pillow between now and December 2, 2024.
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