Spelade
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Mirna Valerio, aka the Mirnavator, has never shied away from adversity. As a Black woman in a larger body who is also an ultrarunner, she’s endured her share of harassment and ridicule, both online and in real life. But despite some people trying to put her down, she’s devoted her life to lifting others up, showing those like herself what’s possible, which, for her, includes 11 marathons, 15 50K+ ultras, and a best-selling memoir, A Beautiful Work in Progress. Now, Mirna is facing another challenge we’re all familiar with, perimenopause. This week we talk all about what she’s experiencing, how it’s impacting her running, and what she’s doing to take care of herself through this chapter of her journey.
Mirna Valerio is an ultramarathoner, cyclist, skier, DEI professional, and author of the memoir, A Beautiful Work in Progress. She began running in high school, recommitted to the sport after a health scare in 2008 and started her blog Fatgirlrunning—about her experiences as a plus-sized woman in a world of thinner endurance athletes— while training for her first marathon. Mirna has been featured in the Wall Street Journal, Runner’s World, on NBC Nightly News, CNN, and in the viral documentary short, REI Presents The Mirnavator. She’s written for Women’s Running, Self, Outside, and Runner's World. In 2018 she was chosen as a National Geographic Adventurer of the Year, and since then has appeared on the Kelly Clarkson Show, Access Daily, The Today Show, and Good Morning America. Mirna is one of the Lululemon ambassadors participating in FURTHER, an initiative to show how far women can go when they’re supported with resources and product innovations typically reserved for men. The initiative will culminate in the six-day FURTHER ultramarathon that begins on International Women’s Day, March 8, 2024. You can learn more about her and her work at themirnavator.com
Resources
Learn more about Lululemon’s FURTHER initiative here
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As women who’ve grown up steeped in diet culture, we often give away our agency to books, apps, and strict food rules rather than trusting ourselves to know what to eat and what our bodies need. During menopause, when our bodies are changing, we can doubledown on those rules, making life harder. This week we talk about ditching diets and restrictive rules and using our knowledge and intuition to find food freedom and a whole lot more joy with Intuitive Eating Coach Pam Moore.
Pam Moore is a journalist and an occupational therapist-turned-award-winning intuitive eating coach. Her writing has appeared in outlets including The Washington Post, Runner's World, SELF, and many others. Also a certified personal trainer, six-time marathoner, and two-time Ironman finisher, Pam is the creator of the Real Nourished newsletter, where she shares evidence-based tips to help women detach their weight from their worth, and the Real Fit podcast, featuring conversations with women athletes about body image, "enoughness", and more. Learn more about her and her work at pam-moore.com.
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As active, athletic women, we know ourselves better than anyone. We know our pace, our power, and our mindset for training and competing. Perimenopause can make all of that change out of the blue. It can rob us of our confidence and knock us off our game, just when we feel like we’re really hitting our stride. Elite cyclist and coach Jill Patterson, 42, lived that reality for months, wondering if she had just “aged out” of her sport before discovering that the muscle and power loss, low motivation, mood swings, fatigue, and sudden aches and pains were in fact perimenopause. This week, we talk about her experience going into the menopause transition and how she got her power, mojo, and competitive edge back.
After graduating college, Jill Patterson moved to Japan to teach English. She ended up staying 10 years, picked up road cycling, and was recruited to race on a Japanese women’s road racing team. After returning to the US 8 years ago, she continued to explore cycling in all forms, including Gran Fondo, criteriums, gravel, mountain bike, and cyclocross. Today she is a full time cycling coach for athletes from all over the world. Jill continues to race and has achieved many notable wins including the 2018 GFNY World Championship, the 2021 Wedu Segment Challenge, and the 2022 and 2023 USA Cycling Gran Fondo National Championship titles. You can learn more about her at @jillpattersoncycling on Instagram and at jillpattersoncycling.com.
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The New York Times recently called Ozempic a “new match for menopausal weight gain”. But is it? These drugs can be a godsend for those who need them. But there's a lot we need to understand. How do they work? How well do they work? Who benefits from them? What are their risks? What impact do they have on muscle, bone, and performance? How do they affect training and racing? We dig into all of that and more this week with endocrinologist and Ironman triathlete Dr. Jody Dushay who has been researching these drugs for more than a decade.
Jody Dushay, M.D., MMSc, is an endocrinologist at the Beth Israel Deaconess Medical Center and assistant professor of medicine at Harvard Medical School. She is also the founder and director of Well Powered, a comprehensive wellness and weight management program. Dr Dushay has studied the effect of pharmacotherapies and dietary interventions on body weight for years, including a large single-site study examining the effects of a glucagon-like peptide receptor agonist on body weight in obese women without diabetes. As a triathlete, she has qualified for Kona 3 times and came in 2nd in her age group at the 2020 Ironman World Championship in St George. You can learn more about her and her work at wellpowered.org.
Resources:
Dr. Jody Dushay’s research:
Short-term exenatide treatment leads to significant weight loss in a subset of obese women without diabetes
Weight Loss Outcomes Among Early High Responders to Exenatide Treatment: A Randomized, Placebo Controlled Study in Overweight and Obese Women
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Most women don’t expect menopause symptoms to start until age 50. Neither do many of their healthcare providers. That’s a problem because, as this week’s guest Nina Coslov’s research shows, women can actually start experiencing symptoms associated with menopause during their late reproductive years before their periods become noticeably irregular and they’re officially in perimenopause. Yet when they seek care, they’re often told they’re “too young for menopause” because they still have regular cycles. This week, Coslov talks about her research on the late reproductive stage in a woman’s life as well as womenlivingbetter.org, the organization she started to help women get the menopausal information they need before they’re suffering and not knowing where to turn.
Nina Coslov created Women Living Better (womenlivingbetter.org) to provide anticipatory guidance about perimenopause. Intent on better characterizing the path to menopause, she focuses on education and research, and along with her partners, has published six papers in peer-reviewed journals. Nina was the lead author on “Symptom experience during the late reproductive stage and the menopause transition: observations from the Women Living Better survey,” published in the journal Menopause. She authored the chapter “Women’s Voices: The Lived Experience of the Path to Menopause” in Each Women’s Menopause: An evidenced Based Resource. Nina received the 2021 Media Award from the North American Menopause Society. Prior to Women Living Better, Nina worked in the biotech industry and before that was a management consultant. Nina has an MBA from the Tuck School of Business at Dartmouth and a BA from Williams College.
Resources
Menopause Journal study https://pubmed.ncbi.nlm.nih.gov/34313615/
Women Living Better Instagram https://www.instagram.com/womenlivingbetter/
Perimenopause care resources: https://womenlivingbetter.org/published-research-health-care-for-perimenopause/
https://womenlivingbetter.org/hormonal-changes/
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In this episode, Sally sits down & shares 4 mental tools that you can use in a race when it get tough!
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In this episode we look at the top 5 excuses we tell ourselves when it comes to training, working towards or a goal or pursuing a dream. The excuses are many, but they can be stopped. Listen in as Sally shares how we can rise above the excuses & move forward!
Other Episode Highlights:
- Mail from Scotland
- Pringles socks
- Mobility March Challenge update
- Community highlights
- Looking ahead at Badwater 135
- Consistency vs duration in your training
- A bad idea to base your decisions on feelings
- The 3 P's : Patience, Perseverance, Planning
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As we roll into a brand new year filled with goals and aspirations, this week’s guest, fan-favorite Peloton Cycling instructor Christine D’Ercole would like to remind us that we are bigger than a smaller pair of pants, and the most powerful thing anyone can say to us is what we say to ourselves, and we have agency in that conversation. Now 52, Christine has started using her enormous platform to share her experiences with the menopause transition and to defy and rewrite the story that we’ve been told about what menopause means when it comes to what we’re capable of and how we see ourselves. When she’s not putting power into her pedals, she’s helping women empower themselves by changing their self talk and helps guide them with her signature mantra: I Am I Can I Will I Do. We cover Christine’s menopause experience, her body image battles, and how she uses self talk in her own life and you can too. You can learn more about her and her work at christinedercole.com.
Christine D’Ercole is a speaker, writer, decorated competitive cyclist, and original Peloton Cycling Instructor who inspires thousands daily with her work on and off the bike. She is also the founder of WORDSHOP: a workshop in self-talk that is a practical and profound tool for change, centered on the four prompts that make up the root of all our self-talk: I am... I can... I will... and I do. Over the past ten years she has provided wordshops for major corporations, youth organizations and Employee Resource Groups. When she is not writing or speaking, Christine is racing her bike at Velodromes across the country. She is a Masters World Champion, holds 15 National titles, and is a graduate of Carnegie Mellon University.
Check out her CDE Menopause Playlist here on Spotify
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Women generally talk about what they see and feel during menopause. Symptoms like hot flashes, joint pain, and vaginal dryness grab our attention while our bone density silently slips away. Women can lose up to 20% of their spinal bone mass through the menopause transition. Thirty-five to 50 percent of women have low bone mass by age 50. Your lifetime risk of having a hip fracture is higher than breast cancer, ovarian cancer, and uterine cancer combined. Thirty percent of women will die within a year of having a hip fracture. Yet, bone health still fails to grab the headlines it deserves. We want to stay strong and active into our older years, and that starts with maintaining healthy bones. This week we dive into all of it with osteoporosis and menopause expert Dr. Kristi DeSapri.
Kristi DeSapri, MD, truly believes that women deserve to function at optimal health and are gatekeepers to their families’ and communities’ health. She is a board certified internist specializing in midlife women’s health and is regarded as a national leader in the field of osteoporosis and menopause management. After fellowship training at the Cleveland Clinic, she has worked in private practice and academic medicine including being director of the Northwestern Women’s Bone Health program at the Center for Sexual Medicine and Menopause at Northwestern Medicine in Chicago. She is the founding physician and owner of Bone and Body Women’s Health, LCC a specialized midlife women’s health practice in Winnetka, IL focused on consultation and management of perimenopause, menopause, osteoporosis, fracture prevention and treatment and sexual health. You can learn more about her and her work at www.boneandbodywh.com.
Resources
Online fracture risk assessment calculator here
Find a DEXA scan near you here
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This episode originally dropped on May 24, 2023.
I’m too old. Nothing works for me. My best days are behind me. I just have to live with (fill in the blank). I’ll never feel better. When we’re really going through it, it can be easy to slip into a personal cave of limiting beliefs that can conspire to keep us there in the cold and dark. But where do these beliefs come from? Are they even true? What would we do if we didn’t have them? This week we take a deep dive into the menopause mindset with body-mind coach Cara Bradley, who helps us find our strengths to slice through the limiting beliefs that hold us back so we can feel and perform our best.
Cara Bradley is a former pro skater and leading authority of mental fitness and menopause mindsets. She shares her signature body-mind training with Fortune 500 companies, pro and college sports teams, and top wellness brands. Cara is the author of On The Verge: Wake Up, Show Up, and Shine, the founder of Verge Yoga Center, and the host of the Daily Whispers podcast. In 2020, Cara was named a “Top 12 Most Powerful Women in the Mindfulness Movement” by Mindful Magazine. You can learn more about Cara and her work at carabradley.net And check her out on TikTok @menopausemindset.
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This episode originally dropped on April 5, 2023.
What does it mean to be fit? Deadlifting your body weight? Running a 10K? Doing an Ironman? Most of our notions about fitness spotlight the big thing we want to do while glossing over all the smaller, equally important, but less “sexy” stuff like joint mobility, breathing practices, balance, and nutrition it takes to get you there strong and injury-free. Kind of like wanting to climb Mount Everest without spending any time at Base Camp. This week’s guest, Juliet Starrett, co-author of the new book Built to Move is all about the Base Camp, especially in midlife and menopause. We dive into Juliet’s personal story (including a hippo attack!) as well as the vital signs and foundations menopausal women need to tune into so they can be strong, able, and pain-free for the rest of their active lives.
Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She is the former co-founder and CEO of San Francisco CrossFit, one of the first 50 CrossFit affiliates. Juliet is the co-author of the Wall Street Journal Bestseller, Deskbound and co-host of The Ready State Podcast. Before turning her attention to The Ready State and San Francisco CrossFit full time, Juliet was a professional whitewater paddler, winning 3 World Championship and 5 National titles. Her latest book, co-authored with her husband and mobility pioneer, Dr. Kelly Starrett is Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully. You can learn more about her, The Ready State, and Built to Move at thereadystate.com
Resources
Built to Move: thereadystate.com/product/built-to-move/
Juliet’s blog on preparing for menopause: thereadystate.com/blogs/how-i-am-preparing-for-menopause/
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A few years ago, elite Canadian runner Sasha Gollish started experiencing some symptoms that had her wondering what the hell was up with her body—crime scene (or as she called them firehose) periods, strange memory lapses, times in races when her legs were flailing and her muscles were not responding the way they typically would as she struggled to find her stride. She wondered if she was sick. As you likely guessed by now, she wasn’t sick. She was in perimenopause. After suffering alone for a bit, Sasha decided to open up and share her experiences online, not only for her own mental health, but also so other women wouldn’t feel alone or invisible in their own struggles. This week she talks all about how she is learning to make peace with and tame what she calls her hormonal perimonster.
Along with being an elite runner, Sasha Gollish, PhD, 41, is also a high-performance coach, engineer, and researcher in the Mental Health and Physical Activity Research Centre at the University of Toronto where her work focuses on knowledge translation. She has a substantial resume of world and national records, including setting the world record in the women’s 40+ indoor mile in 2022 and setting two Canadian Masters Indoor records earlier this year at the Hal Brown Invitational Indoor meet. Also, this year she competed in the marathon at the World Athletics Championships in Budapest, Hungary, the half marathon at the inaugural World Road Running Champs in Riga, Latvia, and the World Mountain Running Champs in Innsbruck, Austria. You can learn more about her and her work at www.sashagollish.com
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We exercise and train for hours each week (and sometimes each day) to build our physical fitness. We work on our mental toughness. But how much time do we devote to our spiritual fitness? To exercising our soul? For many of us it’s not so much. And we can suffer for it, getting lost, sad, and stuck, especially during menopause and midlife when we can find ourselves looking around going, “Is this it?” “What’s it all about?” This week we plug into our inner selves for a little tune up with longtime yoga practitioner, best-selling health and fitness writer, and now interfaith minister Anne Alexander, as we explore how to expand our purpose and passion in this next chapter of our lives.
Anne Alexander is a longtime yogi, writer, and newly ordained interfaith minister with a passion for making the frontiers of health, science, and spirituality irresistibly interesting and surprisingly practical. Author of two New York Times best-sellers, former SVP/Editorial Director at National Geographic, and founder of SoulCandy, Anne brings decades of training in Iyengar, hatha and jnana/wisdom yoga and a deep understanding of ancient spiritual wisdom traditions to helping people find peace, discover their purpose, and experience their power, especially at mid-life. Her latest work, Wake Up to Love, is a practical and profound invitation to let go, lean in, and follow your bliss. You can learn more about her and her work at soulcandy.com
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Women in menopause get a lot of nutrition and fitness advice. Some of it is sound. Some less so. Quite a bit of it is downright predatory. That is why the best nutrition and fitness advice for menopausal women is often not about grams of protein or hours of exercise, but rather a hard look at our own attitudes and beliefs about how we eat (or don’t eat) and move our bodies. What narratives form our nutrition and fitness foundations? Are they even true? This week we dig deep into those narratives–and how to change them–with Meredith Root, co-founder of Tactic Functional Nutrition and Tactic Functional Fitness, both of which are grounded in empathy and behavioral change.
Meredith Root has a B.S. in Biological Engineering and 6 years experience in biopharmacetutical process development. She is an active member of the Canadian and American Society for Nutrition and contributing writer for The Morning Chalk Up. She has been a nutrition coach since 2015 and along with her partner, Alex Parker, founded Tactic Functional Nutrition in 2018. Tactic now employees a team of 10 coaches and works with people from all over the globe on health and habits. Together, Meredith and Alex run Tactic's Instagram page which has garnered over 210k followers as well as their podcast, Afternoon Snack, which allows them to amplify their messaging even further. Fundamentally, the Tactic methodology is one that emphasizes consistency with basic nutrition and fitness principles that compound over time; communicated in a way that inspires trust, confidence, and self-determination. Their new business, Tactic Functional Fitness aims to bring uncommonly good fitness to common people. You can learn more at tacticmethod.com.
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Fasting is often recommended as a solution to the metabolic health and weight management challenges menopausal women face. And while it can be an effective health tool when done properly, there are numerous pitfalls that active women can encounter when layering the stress of fuel restriction on top of other stress in their lives. This week we break it all down with autoimmune and precision medicine specialist Erin Faules, DO, who formerly worked with Wild Health before devoting herself to her own practice, Doctor Erin Health full time.
Dr. Erin Faules (formerly Donaldson) graduated from Texas College of Osteopathic Medicine and is board-certified in Family Medicine. Her passion for changing healthcare was sparked when during her second year of medical school, she was diagnosed with lupus, a systemic autoimmune condition. She was told by her specialist she would be on medication to suppress her immune system for the rest of her life, and was literally laughed out of the office when she asked if anything she could do with her diet or lifestyle might change her outcome. Today, thanks to her own persistence and practice, her auto-immune antibodies are non-existent and she has not been on a pharmaceutical medication for over five years. You can learn more about her and her work at thedoctorerin.com
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When we reach menopause and midlife, we’re sometimes leery of trying new things. We don’t want to embarrass ourselves. We feel afraid. We don’t want to get hurt. Whether hormonal, societal, or a blend of both, we can easily succumb to the urge to stay on the sidelines. But the real magic happens when you jump (maybe literally) into something new, especially an activity that builds skill, confidence, and a community of like-minded women who want to break expectations. For this week’s guests, that activity has been parkour, a practice that involves maneuvering over, under, and through obstacles, which has given them both a newfound sense of power and strength, as well as play and fun. They talk all about their path to parkour and how much it’s improved their lives in this week’s show.
Penny Szentkuti, 53, is a teacher librarian at Ascham School in Edgecliff, Sydney, Australia and is a mother of two (which is how she got into parkour in the first place). You can see her parkour in action on Instagram here. Rachel Gray, 48, is an early childhood educator, running Outdoor Playgroups. She is a mother of three active children (which is how she, too, got into parkour). They both practice parkour at AAPES (Australian Academy of Parkour, Exercise and Self-Defence).
Resources:
Parkour, skydiving, wing foiling — women over 50 are finding freedom in adventure sports, ABC.net.au feature here.
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Millions of women will tell you they feel like their muscle disappeared overnight once they hit the menopause transition. It may not technically happen in a 24 hour period, but muscle tissue really does slip away quickly over the perimenopause period. That’s a problem because muscle is our metabolic engine and helps us live, play, and perform our best. This week, we sat down with exercise scientist Sam Moore, who was so moved by her athletic mother’s experience during perimenopause, she devoted herself to learning as much as she could to help others. She presented her research on body composition, activity, and nutrition in menopause at this year’s Female Athlete Conference. We talk all about her research there and much more.
Sam Moore is an applied sport scientist and Human Movement Science Doctoral student at the University of North Carolina at Chapel Hill's School of Medicine, researching endocrinological topics of applied female athlete sport science. Sam completed her undergraduate degree in Exercise Science and Human Biology from Western Oregon University and her master’s degree in Performance Enhancement and Injury Prevention from California University of Pennsylvania. Prior to Carolina, Sam was with the NC State Wolfpack from 2019-2021 as the Director of Sport Science and Assistant Strength & Conditioning Coach. As the first woman to serve as a Director of Sport Science in the NCAA, Sam implemented a revolutionary and evidence-informed framework of women’s specific training design based on the hormonal landscape of the Wolfpack female athletes. You can learn more about her and her work at mooresportscience.com
Resources
Evaluation of the relationship between body composition and menopause symptoms across the menopause transition, here.
Body Composition, Activity, & Nutrition in Menopause, here.
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We’ve been fed a narrative that you can’t get faster after a certain age. We used to say 40. Definitely not after 50. Could you possibly get faster after 60? This week’s guests say, “Why not?” When it comes to women in midlife and menopause, we’re more active than ever. We also know more, have better coaching, and have more information at our disposal. This week, during a special educational session at the Vinfast Ironman World Championship, we had a panel discussion on all of it with five-time world champion Melanie McQuaid, physical therapist and strength and triathlon coach Dr. Chrissy Davis, and co-founder of FLY Health + Wellness and USAT certified coach Jen Temperley. Together the panel takes on body image, musculoskeletal health and injury prevention, how to adapt through the menopause transition, and training for the long game. Even if you never step foot in the three-sport arena, you’ll get a ton of useful and inspirational information from this incredible conversation.
Melanie McQuaid is a professional triathlete, mountain bike racer, and five-time world champion. She continues to compete at an elite level while focusing her energies on her coaching business, MelRad Coaching. You can check her out there and at melaniemcquaid.com. In 2023, Melanie was 2nd pro female at Ironman Maryland and became the first 50-year-old to podium in the open pro category of an Ironman race and the first ever 50-year-old to qualify for the main pro race with her 3rd place finish at Ironman Coeur d’Alene.
Dr. Chrissy Davis, PT, DPT, ATC, CSCS is a coach with MSM + JHC Coaching, a USAT and Ironman University Certified Coach, a Certified Running Analyst, as well as a Certified Strength and Conditioning Specialist and a Certified Holistic Health Coach. She is the owner & sports performance physical therapist at Precision Performance Sports in Park Ridge, Illinois.
Jen Temperley is co-founder of FLY Health + Wellness. Along with being a USAT Certified coach, she is a Precision Nutrition Coach and female athlete specialist. She’s been in triathlon since doing Ironkids at the age of 8. Her career includes age group wins at Oceanside 70.3, Wildflower Triathlon, and Escape from Alcatraz, and she’s competed in 7 World Championships including the Ironman World Championship in Kona, Hawaii.
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Menopause is not a monolith. We all experience this stage of life differently and require unique care. So this week we sat down with Dr. Heather Hirsch, author of Unlock Your Menopause Type to talk about the six basic types she sees in her practice, including premature, sudden, full-throttle, mind-altering, seemingly never-ending, and silent and the care they require. We also dig into the controversial topics of hormone testing and menopausal hormone therapy for perimenopause. Heather’s ultimate goal is to give all women the information they need to make fully educated decisions about their care. And we’re happy to support that mission on the show this week.
Dr. Heather Hirsch is board certified in internal medicine and completed advanced fellowship training in women’s health at the Cleveland Clinic. Her clinical work and research centers on inequalities and unanswered questions in the field of gynecology and women’s health, specifically in menopause and its role in chronic disease development. Heather was the founder of the Menopause and Midlife Clinic at Brigham and Women’s Hospital in Boston Massachusetts. She is also a private telemedicine practitioner at Heather Hirsch MD, PLLC. You can learn more about her and her work at heatherhirschmd.com
Resources:
The ABCs of MHT with Heather Hirsch, MD
Unlock Your Menopause Type by Heather Hirsch, MD, MS, NCMP with Stacey Colino
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The conversation around menopause is moving at lightspeed these days, with a wave of misinformation following quickly in its wake. So this week we sat down with the medical director of The Menopause Society (formerly the North American Menopause Society), Dr. Stephanie Faubion, author of The New Rules of Menopause to catch up on where we are with our understanding of menopause, menopause therapies, hormone testing, and much more.
Stephanie S. Faubion, M.D., M.B.A., is the Penny and Bill George Director of Mayo Clinic’s Center for Women’s Health and is chair of the Department of Medicine at Mayo Clinic in Jacksonville, Florida. Dr. Faubion has practiced as a physician in the Women’s Health Clinic at Mayo Clinic for over 18 years. She also serves as medical director for The Menopause Society. She has a broad interest in women’s health and has evaluated and treated women with menopausal, hormonal, and sexual health concerns. Her research encompasses sex and gender-based differences in disease, menopause, hormone therapy, healthy aging, and sexual health and dysfunction in women — addressing questions that come directly from the clinical dilemmas faced every day in medical practice. A leader in women’s health, Dr. Faubion, frequently lends her expertise to the New York Times, Washington Post, Wall Street Journal, CNN, NBC News, and other national media.
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