It's About Sleep, Stress, and Sex with Dr. Bal Pawa

Happy Holidays to YOU & THANK YOU for an AMAZING year. I couldn’t do this important work without you & I can’t wait to share what’s coming up next in 2024! What we discussed: The origin of Robin’s Chocolate MeditationWhy this is such an important practice for the busy holiday season (or anytime!)Robin teaches her Chocolate Meditation I share what I experienced during the practice Links from this week’s episode:Check out Robin’s Instagram: https://instagram.com/soulgardenyogaRobin’s Yoga Website with Online Classes Weekly: https://soulgardenyoga.caBIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions©Menopause Chicks

What we discussed: An endocrinologist’s explanation of both estrogen and progesterone Hormone health, mental health–and considerations for the role of stress in our overall health, but especially in perimenopauseIf you are going to track anything–track your menstrual cycle + both physical changes (such as breast tenderness, cramping, vasomotor symptoms) and emotional/mental health changes, such as mood. Dr. Prior explains the reasons why!How hormone therapy traditionally focused on estrogen without acknowledging the critical role of progesterone too Script tips for how to talk to your doctor about hormone replacement therapy!Dr. Prior’s extensive progesterone research and her life-long commitment (she celebrated her 80th birthday this year!) to her work, and her legacy related to progesterone research will continue. Links from this week’s episode: CEMCOR - https://www.cemcor.ubc.ca/BIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions©Menopause Chicks

What we discussed: Sarah Kate’s mission and why she started her online publication, Some Good Clean Fun”Sarah’s transition from thinking she needed wine to cope with stress to enjoying the benefits of a “clearer head”Sarah shares her best shopping tips for non-alcoholic beverages online and at the store How to feel more confident (and less awkward) about ordering a non-alcoholic beverage when you’re out at a restaurant or bar with friends Notable differences about Gen-Z when it comes to alcohol consumption The latest guidelines from Health Canada and how they raising awareness for key health messages while also challenging social norms What you can expect when you visit Sarah’s website, Some Good Clean FunLinks from this week’s episode: Sarah Kate’s Website: https://www.somegoodcleanfun.com/Some Good Clean Fun on Instagram: https://www.instagram.com/somegoodcleanfun/Some Good Clean Fun Magazine on Instagram: https://www.instagram.com/somegoodcleanfun_dotcom/BIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions

What we discussed: Colleen’s change-making work in the area of volunteerism, the non-for-profit sectorHow we traditionally interpret words like “volunteer” and “menopause” and why that must changeChoosing to compromise vs what we will never compromise on when it comes to our  life’s work How important paradigm-shifting language is for rethinking how we see the world The power of language and the words we use Continuing to do our work even when we know we won’t necessarily live to see the impactBeing forward-thinking enough to ensure there is a way for others to continue the work we’ve startedWe explore the language of being a changemaker and how it makes us feel to use words like paradigm shift, social construct, and rhetoric Why using phrases like “forest person” and “tree person” is a preferable way of describing big and small picture thinking How things may be difficult or hard, but they don’t have to be impossible. BIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions ©Menopause Chicks

What we discussed: The story behind Intimate Wellbeing & why Cass and Leah are so dedicated to changing the conversation about sexual pleasure for midlife women. How the Intimate Wellbeing brand has evolved from its initial concept of being an accessible online store to becoming a recognized sexual health education community What happened when Cass & Leah started talking more openly about sexuality with their friends and how important they feel it is for women to have places to talk openly!How Intimate Wellbeing is working with the Taboo Sex Show to create a space for midlife women to learn about sexual health without feeling overwhelmed or out of place at a sex show. How they’ve made shopping for sex toys easier and more comfortable by curating a collection of safe, high-quality toys from brands they trust. The origin of their brand of lubricant, Okanogan Joy, and how they’re changing the conversation about the benefits of using lubricant.Plus! I share my review about the Dame Pom vibrator with Cass & LeahLinks from this week’s episode: Intimate Wellbeing Website: https://intimatewellbeing.comShirley’s Picks: https://intimatewellbeing.com/pages/menopause-chicksIntimate Wellbeing on Instagram: https://www.instagram.com/intimate.wellbeing/BIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions ©Menopause Chicks

What we discussedThe biggest questions Dr. Klein gets asked at her clinic like, “Am I normal?”The questions women have about wanting to be sexual with their partner and also being a professional womanThe pleasure gap, the masturbation gap, faking orgasms, shame, stigma & more!Why there’s a overfocus on intercourse in heterosexual couplesThe importance of educating women at a young age about their anatomy before they begin exploring it with a partnerThe physical and mental health benefits of masturbation and how women can talk about it more with their friend groupsOnline DISinformation about sexual health and how to find trusted, reputable expertsDr. Klein shares her red flags to look out for when consuming sexual content onlineWhat well-meaning parents should know about the research in favour of educating children about their anatomy early and how it benefits all of usLinks from this week’s episode: Follow Dr. Klein on InstagramLearn more about the West Coast Centre for Sex Therapy hereBooks Dr. Klein recommends:Come As You Are by Emily Nagoski - Find it on Amazon.ca or Indigo.ca or Amazon.comBetter Sex Through Mindfulness by Dr. Lori Brotto - Find it on Amazon.ca or Indigo.ca or Amazon.comBecoming Cliterate by Dr. Laurie Mintz - Find it on Amazon.ca or Indigo.ca or Amazon.comBIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions ©Menopause Chicks

What we discussed:How Dr. Pawa’s car accident was a catalyst in shifting her career focus to women’s health and hormonesWhy the Canadian healthcare model is lacking when it comes to holistic, integrative, and preventative health and how led to a system where doctors are reimbursed for treating a symptom, rather than looking at the whole personThe ongoing struggle medical doctors face because time and resources are limited Dr. Pawa shares her latest project: Creating a new preceptorship program for practitioners focused on women’s health with a subset for menopause specialists where the information is credible, consistent, standardized, and evidence-basedWhy heart disease symptoms in women often go ignored, even though women’s risk for heart attacks are actually higher than menHow hot flashes, which are vascular events, should be viewed as a “check engine light” and an invitation to get to your doctor so you have the opportunity to be preventative around your heart healthThe importance of treating (and not enduring) hot flashes Dr. Pawa shares why the biggest question she gets asked is about hormone therapy and she explains both the short-term and long-term benefits of finding out if hormone therapy is right for youLinks from this week’s episode: Dr. Pawa’s websiteFollow Dr. Pawa on FacebookFind more information about Dr. Pawa’s clinic hereBIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions©Menopause Chicks 

What we discussed: Dr. Pawa dissects stress and explains what the allostatic burden load is and how it impacts the ovariesHow you can use Dr. Pawa’s “BMW Method” to engage the vagus nerve in order to reduce stressWhy Dr. Pawa wants all of us to create a “to be” list instead of a “to-do” listDr. Pawa shares how she incorporates mindfulness and stress reduction practices in her own lifeHow stress and hormones affect sleepHow sleep helps to boost our immune systemsHow our relationship with stress impacts sexual desire (you will love Dr. Pawa’s airplane cockpit analogy!) Links from this week’s episode: Dr. Pawa’s websiteFollow Dr. Pawa on FacebookWatch Dr. Pawa’s TEDx Talk hereFind Dr. Pawa’s book on Amazon.ca or Indigo.ca or Amazon.comhttps://www.sexandu.ca/Find more information about Dr. Pawa’s clinic hereBIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions©Menopause Chicks

Do you know your numbers?What we discussed:Why women shouldn’t assume that everything they’re experiencing as they are getting older is related to aging or hormone changesWhy Dr. Alex recommends having conversations about your family history and personal health history early–even before perimenopause and definitely before postmenopauseThe importance of understanding the definition of heart disease risk factors vs. heart diseaseWhy women who reach menopause prematurely should discuss proactive changes regarding heart health with their doctorWhy we need to change the conversation and teach women’s heart health proactively with more emphasis on prevention The two main health markers to monitor in order to understand our heart healthDr. Alex’s advice on when you should get a blood pressure monitor to use at home and how often you should use itWhat steps women can take if their cholesterol and blood pressure numbers are a concern,, and why Dr. Alex says that the best treatment is a good diagnosisWhy eating well and exercising regularly doesn’t give you a “get-out-of-jail-free card” when it comes to your cardiovascular health, and what the American Heart Association’s “Essential Eight” can teach us about thatThis year cardiovascular health is the theme for World Menopause Day (October 18, 2023) Dr. Alex shares what she'd like us to know and what she would like to see happen in the media to draw attention to women’s heart healthLinks from this week’s episode: Follow Dr. Alex on Instagram: https://www.instagram.com/alexvergend/BIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions©Menopause Chicks 

Listen in and learn…How the negative language and dialogue around menopause leaves an impression on all women–especially younger womenHow my own experience with perimenopause affected the way I interacted with my family and made me realize I needed to take action & prioritize my healthHow Amy views her IUD (intrauterine device) as an investment in her quality of life and why she thinks it’s one of the best health decisions she’s madeHow the financial responsibility of contraception and birth control is inequitable for womenHow a business case led the province of British Columbia to make contraceptive options free for those women who want or needAmy and Keira’s tips for using critical thinking as you read health information onlineHow Keira’s PCOS (polycystic ovarian syndrome) diagnosis led her to find a community on social media and how she guards against misinformation onlineLinks from this week’s episode: Learn more about my work and Menopause Chicks here: https://www.MenopauseChicks.com/Join the Menopause Chicks private community here: https://MenopauseCommunity.comBIG thanks to the following for sharing my passion for women’s health:VICHYFerapro IronFeel Amazing Vulva & Vaginal MoisturizerIntimate WellbeingOh Boy Productions©Menopause Chicks