After five transformative years, Dr. Lisa shares personal reflections, celebrates community wins, and offers empowering advice for every mama navigating change. Celebrating the Journey: How The Perimenopausal Mamas Podcast Came to Be There’s a unique power in pressing pause to reflect on the roads we’ve traveled, especially for busy, ever-adapting mamas. As Dr. Lisa says in this heartfelt solo episode, “We don’t take that time. We’re just putting one foot in front of the other.” The Perimenopaus...
Jun 17, 2025•30 min•Season 5Ep. 271
Are you feeling stuck with your fitness or nutrition routine as you move through perimenopause? Dr. Lisa sits down with top Toronto personal trainer and wellness coach Stephanie Katona to debunk popular fitness and nutrition myths for women 35 and up. Discover why carbs are not the enemy, how strength training can actually reshape your body (without bulking you up!), and why it’s crucial to work with your hormones—not against them. With practical tips on building sustainable habits, Stephanie sh...
Jun 12, 2025•33 min•Season 5Ep. 270
In today’s special episode, Dr. Lisa is joined by Dr. Christine Palmay, an award-winning primary care physician from Toronto and co-host of the Primary Care Conversations podcast. Together, they dive into the essential screening tests and health considerations for women in their 40s and beyond—covering everything from mammograms and HPV testing, to updated guidelines for breast and cervical cancer screening. Dr. Palmay also shares her practical prevention strategies, the importance of immunizati...
May 08, 2025•31 min•Season 5Ep. 269
In this episode, Dr. Lisa chats with Dr. Jill Crista, a Naturopathic doctor and mold expert. Dr. Jill discusses the prevalence and symptoms of mold-related illnesses. She highlights that only 10-15% of symptoms are caused by mold spores, while the majority are caused by mycotoxins. Did you know that 50% of U.S. homes have water damage that can lead to toxic mold? Symptoms include fatigue, cognitive issues, visual problems, ear ringing, rashes, headaches, respiratory issues, heart palpitations, g...
Apr 04, 2025•53 min•Season 5Ep. 268
Dr. Lisa welcomes back Dr. Loise Perruchoud, certified personal trainer and brain health advocate, to discuss practical strategies to keep our brains sharp through perimenopause and menopause. Discover why we have a harder time learning and remembering, and what to do about it using exercise, lifestyle changes and more. Temporary changes in memory and cognitive function can occur during perimenopause due to hormonal shifts. But don’t worry, these changes can improve as our body adjusts, and ther...
Mar 27, 2025•55 min•Season 5Ep. 267
In this episode re-release, Dr. Lisa and Dr. Toni discuss the atopic triad of allergy, asthma and eczema that both perimenopausal moms and their kids can experience. Find out what you can do to prevent and treat these inflammatory issues today. In today’s episode, we cover: What allergic symptoms you need to know What causes your immune system to overreact How histamine is involved with your allergic symptoms How perimenopause can cause you to get more itching and hives Lab testing and potential...
Mar 24, 2025•Season 6Ep. 266
In this episode, Dr. Lisa and Dr. Toni dive into the importance of bedtime routines—especially for perimenopausal mamas struggling with sleep. From Circadian rhythms to sleep hormones, they share science-backed strategies to help you fall asleep faster and wake up refreshed. With sleep disturbances being a common challenge in perimenopause, now is the perfect time to revamp your nighttime habits and create a bedtime routine that works for you! In this episode, we cover: How your circadian rhythm...
Mar 13, 2025•38 min•Season 5Ep. 265
In this episode, Dr. Lisa welcomes Salima Valji and Lauren Glazer, co-founders of MPower. Their mission is to support women navigating perimenopause and menopause in the workplace, ensuring they can thrive in their careers rather than feeling held back by hormonal symptoms. With one in ten women leaving the workforce due to menopause-related struggles, it’s time to break the silence, advocate for better workplace policies, and embrace this transition as a time of renewal and empowerment. Salima ...
Mar 06, 2025•1 hr 1 min•Season 5Ep. 264
In this re-released episode, Dr. Toni breaks down the pros and cons of coffee. Coffee is a source of antioxidants and provides a boost of energy. However, if you are experiencing anxiety and sleep issues in perimenopause, caffeine and coffee intake might not be a good idea for you. If you are in the majority of people who consume caffeine daily in the form of coffee, you need to listen to this episode. In today’s episode, we cover: The importance of your individual genetics on whether (and how m...
Feb 28, 2025•32 min•Season 5Ep. 263
In this solo episode, Dr. Toni uncovers the potential harms of fast fashion and the hidden toxins lurking in your favorite leggings and period panties. Many synthetic fabrics contain harmful chemicals like PFAS, phthalates, and formaldehyde that can disrupt your hormones, impact reproductive health, and even increase cancer risk. You and your daughters deserve better. Listen to learn why you need to start avoiding and replacing these products and what safer, non-toxic alternatives are available....
Feb 20, 2025•19 min•Season 5Ep. 262
Have you ever dreamed of taking a break from the daily grind and traveling the world with your family? Janice and Charles Achampong did just that—spending 8 months traveling the world with their two young daughters! In this episode, they share the inspiration, planning, and challenges behind their incredible journey with Dr. Lisa, as well as unexpected life lessons that came from stepping away from their routine. Whether you’re dreaming of a big adventure or looking for ways to bring more intent...
Feb 13, 2025•59 min•Season 5Ep. 261
In this solo episode, Dr. Lisa shares practical strategies for creating a morning routine that sets you up for success. Whether or not your mornings feel chaotic or unintentional, this episode will help you build a routine that supports your energy, mood, and productivity. Simple adjustments can have a big impact on your day—even if you only have five minutes to spare! In this episode, we cover: The default morning routines many of us fall into (and why they don’t serve us) How to customize a mo...
Feb 06, 2025•35 min•Season 8Ep. 260
In this episode, Dr. Lisa welcomes registered social worker Lilli Marmurek to discuss an important topic for parents— peer pressure . As children grow, they are increasingly influenced by friends, social media, and their environment. How can we support them in staying true to themselves while also fostering positive friendships? Listen in for valuable insights into how kids’ developing brains affect their decision-making, the difference between positive and negative peer pressure , and how paren...
Jan 30, 2025•40 min•Season 5Ep. 259
In this episode, Dr. Lisa and Dr. Toni dive into the fascinating topic of being a Highly Sensitive Person (HSP). They explore what it means to be an HSP, how it can impact adults and children, and why sensitivity is a genetic trait that can be a true superpower. They also discuss helpful strategies for managing overwhelm, including self-care practices and setting boundaries, especially during the heightened demands of perimenopause. Learn about the signs of being highly sensitive, how it can man...
Jan 23, 2025•37 min•Season 5Ep. 258
In today’s episode re-release from 2021, Dr. Lisa and Dr. Toni discuss habits and Gretchen Rubin’s The Four Tendencies framework behind why you keep or don’t keep habits. If you’ve picked up some bad habits or have let go of some healthy habits, you’ll want to listen in to find out why and how to start changing your habits. Why do you have certain habits? Trigger – Automatic, autopilot, routine or low energy Behaviour – Healthy or unhealthy Result or outcome – Reward with positive feelings or ne...
Jan 18, 2025•Season 5Ep. 257
In this episode, Dr. Lisa interviews Dr. Toni all about hypnotherapy and the benefits that have been researched in perimenopause and menopause. If you haven’t tried hypnotherapy yet, you can listen in to get a taste of a short guided session by Dr. Toni that left Dr. Lisa feeling very zen and grounded. Thanks for listening! Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us ...
Jan 10, 2025•47 min•Season 5Ep. 256
In this part 2 of 2 holiday re-release episode, Dr. Lisa and Dr. Toni are discussing the changes in brain function that can happen during perimenopause. Most women experience changes in their ability to concentrate, think clearly, remember or make use of new information during perimenopause. Listen in to find out that it’s not all doom and gloom, how to support your brain health while you age gracefully and enter menopause and why you might want to break out the chocolate! See Part 1 about Super...
Jan 03, 2025•Season 4Ep. 255
In this part 1 of a 2 episode holiday edition re-release, Dr. Lisa and Dr. Toni discuss why “Mom Brain” or “Super Brain” is a thing and what you can do about it. Your brain gets rewired to respond to cues from your kids to keep them alive, which is a good thing! Learn how to treat your new Super Brain well so it function its best. In today’s episode, we cover: How and why your brain gets rewired from hormone changes in pregnancy The hormones involved in your brain’s rewiring The importance of th...
Dec 29, 2024•Season 4Ep. 254
Happy Holidays! In this brand new episode, Dr. Lisa and Dr.Toni share their highlights from 2024, along with their intentions for 2025. Do you create a “ta-da” list celebrating your wins? Or do you just plough through without acknowledging all the hard work you have done? The act of appreciating and recognizing all of your hard work puts you in a state that allows you to bring more abundance and success into your life, moving forward. If you aren’t into making New Year’s Resolutions, this episod...
Dec 19, 2024•40 min•Season 4Ep. 253
In this episode, Dr. Lisa chats with registered social worker Aneeqa Aslam all about building our kids’ intrinsic self esteem by focusing on value-based goals as opposed to achievement-based goals. Aneeqa shares how important it is to connect first, before correcting our kids, and allowing time and space for them to be heard and supported. One of the biggest things we can do to nurture our kids’ mental health and social relationships is getting them offline and allowing them to challenge their b...
Dec 12, 2024•43 min•Season 5Ep. 252
In this solo episode, Dr. Toni shares some of the research that shows how to naturally manage your hunger and metabolism. If you have been considering GLP-1 receptor agonist drugs like Ozempic, Wegovy or Mounjaro, but are wondering what you can do instead, listen in! Today’s Mama Must Have: What’s Happening: Join Dr. Toni for her next Learn Self-Hypnosis masterclass on December 5 for relaxation and happy hormones at hypnosisforhealth.ca Thanks for listening! Email us or connect with us on Facebo...
Dec 05, 2024•20 min•Season 2Ep. 251
Are you breast self-aware? Do you know what increases your risk of breast cancer? Genetics accounts for approximately 5-10% of cases, but alcohol, a poor diet, obesity, inactivity, your reproductive history, and more are also things to be concerned about. One in eight Canadian women will develop breast cancer in their lifetime (and 1 in 830 men will). If you have dense breasts, regular mammograms may not be enough. Listen in as Dr. Lisa discusses everything from mastalgia (breast pain), and fibr...
Nov 22, 2024•49 min•Season 4Ep. 250
In this solo episode, Dr. Lisa discusses the constellation of symptoms under a new term called Musculoskeletal Syndrome of Menopause. If you have ever wondered about the joint issues, aches, and pains you might be experiencing, you’re not alone! The hormonal fluctuations in perimenopause influence the health of your bones, ligaments, tendons, cartilage, muscles, and joints. It’s time to care for your body differently than in the past! Listen in to learn more. In today’s episode, we cover: The sy...
Nov 15, 2024•41 min•Season 4Ep. 249
In this solo episode, Dr. Toni breaks down what your doctor might not even know about Ozempic and other GLP-1 receptor agonist drugs. You might have heard of friends or celebrities who have been using Ozempic, or maybe even you have tried or considered trying it for weight loss. However, most people don’t know the common and potentially severe side effects connected with Ozempic. Listen so you can make the best informed decision for yourself. In today’s episode, we cover: How GLP-1 Receptor Agon...
Oct 31, 2024•30 min•Season 4Ep. 248
In this enlightening conversation, Dr. Lisa speaks with Liz Jakoi about a unique strategy to help prevent rumination, unnecessary worrying, and those menorage outbursts. By taking a pause and following Liz’s WAR Method, you can shift from reacting to responding. It is possible to become aware of your self-limiting beliefs to visualize and curate the life that you truly want. Liz Jakoi helps women entrepreneurs and small business owners transform their lives by cultivating a growth mindset turnin...
Oct 24, 2024•43 min•Season 4Ep. 247
In this re-released episode, Dr. Toni shares an insight about the connection between birth and menopause in her experience. How we feel about birth and menopause may be linked by the messages we are programmed with from a young age about our bodies, as well as how we cope and manage stress. Previous episode about Dr. Toni’s journey through perimenopause into menopause: Episode 169 In today’s episode, we cover: How programming from society, culture, media and your family can create fear and distr...
Oct 19, 2024•Season 4Ep. 246
In this episode, Dr. Lisa and Dr. Toni talk about the growing concern around early puberty in kids. Many are going through puberty earlier than ever and this can have a significant effect on their physical, mental and emotional development, especially for girls. Listen in for more info and some tips on how to prepare yourself and your kids for puberty, as well as setting your kids up for a lifetime of hormonal well-being. In today’s episode, we cover: What it means for your kids to be going thro...
Oct 10, 2024•44 min•Season 4Ep. 245
In this episode, Dr. Lisa talks about all things gut health with certified nutrition practitioner Rachel Einbinder. Too often moms can put their health on the back burner or think that they have to live with common digestive issues like bloating, constipation, or loose stools. Your gut health is also linked to issues with energy, metabolism, mood and skin health. Listen in to learn more! Rachel, a Certified Nutrition Practitioner from Toronto, is passionate about helping busy moms regain control...
Oct 03, 2024•39 min•Season 5Ep. 244
In this solo episode, Dr. Lisa shares why what worked in our 20s and 30s when it comes to nutrition and exercise doesn’t work in our 40s, 50s and beyond. Listen in to discover how hormonal changes impact metabolism and body composition. Discover how to eat and exercise for optimal health in perimenopause and beyond. Mama Must Have Lisa is loving her Ninja air fryer. Try this easy Air Fryer Banana Bread recipe. Related Episodes to Check Out Episode 219 : How to Exercise Properly in Perimenopause ...
Sep 26, 2024•26 min•Season 4Ep. 243
In this solo mini episode, Dr. Toni shares a quick and easy hack that goes along way when it comes to sticking to healthy eating and lifestyle habits. Mama Must Have: Toni loves her chia pudding with fresh blueberries from BC. Thanks for listening! Email us or connect with us on Facebook and Instagram . We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode. You can also support us by visiting our Patreon page. Please tell your perimenopausal mama friends a...
Sep 19, 2024•Season 4Ep. 242
