The Menopause Revolution Podcast

Nat Evans - Midlife Movement Makeover

The Menopause Revolution Podcast and host Leah Kapral invites you to join the conversation that are currently not being had around menopause - you will meet amazing health experts & leaders, be educated around midlife changes and learn actionable & evidence-based health solutions, to support you to navigate midlife with clarity, confidence, and vitality. 
In this episode, Leah Kapral interviews Nat Evans, a renowned menopause health performance and movement coach. They discuss the importance of exercise and movement during perimenopause and menopause, focusing on the role of fascia, cytokines, and strength training.
Nat shares her personal journey with autoimmune conditions and how she incorporates holistic approaches to health and movement. The conversation emphasizes the need for personalized exercise routines and the benefits of integrating movement into daily life.
Takeaways
• Perimenopause and menopause are significant biological changes requiring new health approaches.
• Fascia plays a crucial role in body structure and should be a focus in exercise.
• Strength training produces beneficial cytokines that reduce inflammation.
• Personalized exercise routines are essential for effective health management.
• Holistic health approaches can improve outcomes for autoimmune conditions.
• Daily movement and functional exercises are vital for long-term health.
• Incorporating playful and enjoyable activities can enhance physicality.
• Women should focus on readiness and personal preferences in exercise.
• Mobility and lymphatic health are important components of a fitness routine.
• Self-compassion and listening to the body are key during midlife transitions.
 
Leah Kapral is a nutritionist, scientist & holistic menopause coach and works with women experiencing perimenopause and menopause symptoms who are exhausted from doing all the “right things” struggling with midlife metabolism, energy, brain fog, disrupted sleep and stress management.
No matter where you are at, in your midlife health journey, tune in and make sure you subscribe, share with your friends and get ready to be inspired, learn and revolutionise menopause.
Download your Free Midlife Symptom Checklist
 Menopause Depression - HER Centre Australia
Subscribe to The Menopause Revolution Podcast
 More resources The Menopause Revolution

Liberating The Soul Yearnings Midlife

The Menopause Revolution Podcast and host Leah Kapral invites you to join the conversation that are currently not being had around menopause - you will meet amazing health experts & leaders, be educated around midlife changes and learn actionable & evidence-based health solutions, to support you to navigate midlife with clarity, confidence, and vitality. 
Psychotherapist and storywriter Kimberly Lipschus and Leah explore the conversations about the psycho-spiritual development of midlife.  Kimberley shares about the framework of the Heroine's journey to discover parts of ourselves, the soul yearnings yet to be celebrated and liberated.
To learn more about Kimberley's work go to  Kimberley Lipschus  . These conversations highlight the holistic approach and health team needed midlife including nutrition and lifestyle adjustments. 
 
Leah Kapral is a nutritionist, scientist & holistic menopause coach and works with women experiencing perimenopause and menopause symptoms who are exhausted from doing all the “right things” struggling with midlife metabolism, energy, brain fog, disrupted sleep and stress management.
No matter where you are at, in your midlife health journey, tune in and make sure you subscribe, share with your friends and get ready to be inspired, learn and revolutionise menopause.
Download your Free Midlife Symptom Checklist
 Menopause Depression - HER Centre Australia
Subscribe to The Menopause Revolution Postcast
 More resources The Menopause Revolution
Takeaways
The Heroine's Journey is a response to the Hero's Journey, focusing on women's experiences.
Midlife is often ignored by society, leading to feelings of invisibility.
Women can reclaim their power during midlife by embracing their elderhood.
The journey involves stages of descent, exposure, and alchemy of self.
Creating a sanctuary for self-exploration is crucial for personal growth.
Understanding one's inherited world can help in navigating life transitions.
Community and connection with others are vital for support during midlife.
Spirituality can be explored through nature and personal practices.
Women can redefine archetypes like the crone to reflect their own values.
Courage is essential for embracing change and personal transformation.Chapters00:00 The Heroine's Journey: An Overview08:53 Navigating Midlife Transitions14:59 The Importance of Midlife for Women19:54 Claiming the Heroine's Journey26:49 Practical Tips for Midlife Women32:43 Embracing Spirituality and Community
 
 

Conversations on skin changes and how to support your midlife skin

The Menopause Revolution Podcast and host Leah Kapral invite you to join the conversation that are currently not being had around menopause - you will meet amazing health experts & leaders, be educated around midlife changes and learn actionable & evidence-based health solutions, to support you to navigate midlife with clarity, confidence, and vitality. 
In this conversation Dermatologist Dr. Jasmin Jamora and Leah discuss the various skin conditions women experience during midlife, particularly in relation to hormonal changes. The conversation covers common skin issues, the impact of lifestyle factors such as diet and stress, and practical skincare tips.
These conversations highlight the holistic approach and health team needed midlife including nutrition and lifestyle adjustments. 
Leah Kapral is a nutritionist, scientist & holistic menopause coach and works with women experiencing perimenopause and menopause symptoms who are exhausted from doing all the “right things” struggling with midlife metabolism, energy, brain fog, disrupted sleep and stress management.
No matter where you are at, in your midlife health journey, tune in and make sure you subscribe, share with your friends and get ready to be inspired, learn and revolutionise menopause.
Download your Free Midlife Symptom Checklist
Subscribe to The Menopause Revolution Postcast
 More resources The Menopause Revolution
Takeaways
Women can experience dry skin, thinning hair, and vulva vaginal itching during midlife.
Stress and hormonal changes can exacerbate skin conditions like psoriasis and rosacea.
Caffeine and alcohol can negatively impact skin health, especially for those with rosacea.
Basic skincare routines should include mild cleansers and high SPF sunscreen.
Integrative dermatology combines nutrition and supplements for better skin health.
Vitamin D is crucial for skin health, especially in menopausal women.
Moisturizers should be applied immediately after showering to trap moisture.
Long hot showers can worsen dry skin; lukewarm showers are recommended.
A healthy diet rich in fiber and antioxidants supports skin and gut health.
Accessing a board-certified dermatologist is essential for managing complex skin issues.Chapters00:00 Introduction and Background03:34 Common Skin Conditions in Midlife11:37 Skin Care Tips for Menopausal Women13:27 Impact of Lifestyle on Skin Health19:25 Worsening Skin Conditions and Practices to Avoid23:24 Integrative Dermatology and Nutrition28:57 Accessing Dermatological Care

Conversations about midlife mental health symptoms and conditions and practices to support you

The Menopause Revolution Podcast and host Leah Kapral invites you to join the conversation that are currently not being had around menopause - you will meet amazing health experts & leaders, be educated around midlife changes and learn actionable & evidence-based health solutions, to support you to navigate midlife with clarity, confidence, and vitality. 
Leah interviews Cilla, Mental Health Advocate from the Her Centre at Monash University. In the conversation Leah and Cilla De Lacy discuss the challenges of mental health women face during perimenopause and menopause, particularly focusing on PMDD and Leah, her own short-term experience. These conversations highlight the holistic approach and health team needed midlife including nutrition and lifestyle adjustments. 
In this conversation, Leah and Cilla De Lacy discuss the challenges of mental health women face during perimenopause and menopause, particularly focusing on PMDD. Cilla shares her personal journey through mental health struggles and Leah, her own short-term experience and the importance of advocating for oneself in the healthcare system, and the lifestyle changes that have helped her manage her symptoms. They also touch on the need for better education and support for women experiencing these transitions, as well as the role of community and shared experiences in navigating these challenges.
Leah Kapral is a nutritionist, scientist & holistic menopause coach and works with women experiencing perimenopause and menopause symptoms who are exhausted from doing all the “right things” struggling with midlife metabolism, energy, brain fog, disrupted sleep and stress management.
No matter where you are at, in your midlife health journey, tune in and make sure you subscribe, share with your friends and get ready to be inspired, learn and revolutionise menopause.
Download your Free Midlife Symptom Checklist
 Menopause Depression - HER Centre Australia
Subscribe to The Menopause Revolution Postcast
 More resources The Menopause Revolution
Takeaways
Cilla De Lacy emphasizes the importance of being your own advocate in the healthcare system.
Women often experience mental health issues during perimenopause that are not well understood.
Lifestyle changes, including diet and exercise, can significantly impact mental health during this time.
There is a need for better education and awareness about perimenopause and menopause in medical training.
Community support, such as online groups, can provide valuable resources and shared experiences.
Cilla highlights the importance of addressing PMDD and its impact on women's lives.
The healthcare system often overlooks the specific needs of women going through menopause.
Men's involvement in the conversation about women's health is becoming increasingly important.
Cilla's journey illustrates the long path many women face to receive appropriate care.
Advocacy efforts are underway to improve women's health services and education in Australia.Chapters00:00 Introduction and Background03:03 Personal Experiences with Mental Health and Perimenopause06:01 Understanding PMDD and Its Impact09:07 Navigating the Healthcare System12:09 The Journey to Chemical Menopause14:57 Lifestyle Changes and Management Strategies18:06 Advocacy for Women's Health21:00 Closing the Gap in Medical Education23:51 Communicating with Healthcare Providers27:08 Support Networks and Resources29:55 Final Thoughts and Acknowledgments
 
 
 

Conversations about midlife intimacy, changes in Libido and practices to keep your relationship alive

The Menopause Revolution Podcast and host Leah Kapral invites you  to join the conversation that are currently not being had around menopause - you will meet amazing health experts & leaders, be educated around midlife changes and learn actionable & evidence-based health solutions, to support you to navigate midlife with clarity, confidence, and vitality. 
Relationship and Sacred Sexuality Consultant Cynthia Connop and Leah explore the conversations around maintaining physical and emotional intimacy in midlife. They discuss the symptoms of changes in libido during perimenopause and menopause, the importance of authentic communication and give tips on adapting to new dimensions of pleasure and connection without pressure or expectations.
To learn more about Cynthia's work go to ⁠Living Love⁠. These conversations highlight the holistic approach and health team needed midlife including nutrition and lifestyle adjustments. 
Leah Kapral is a nutritionist, scientist & holistic menopause coach and works with women experiencing perimenopause and menopause symptoms who are exhausted from doing all the “right things” struggling with midlife metabolism, energy, brain fog, disrupted sleep and stress management.
No matter where you are at, in your midlife health journey, tune in and make sure you subscribe, share with your friends and get ready to be inspired, learn and revolutionise menopause.
Download your ⁠Free Midlife Symptom Checklist⁠
Subscribe to ⁠The Menopause Revolution Postcast ⁠
 More resources ⁠The Menopause Revolution⁠
Takeaways
Midlife brings intensified relationship challenges that require attention.
Changes in libido and physical intimacy are common during menopause.
Emotional vulnerability is crucial for maintaining intimacy.
Communication is essential for navigating sexual changes in relationships.
Self-discovery is important for understanding personal needs during midlife.
A more connected and tender approach to sexuality can enhance intimacy.
Pressure in sexual encounters can negatively impact desire.
Exploring different types of touch can enrich the intimate experience.
Creating a supportive environment helps foster intimacy and connection.
Men need to educate themselves about the female experience during menopause.
 
Chapters
00:00 Navigating Intimacy in Midlife Relationships
03:12 The Impact of Life Changes on Sexuality
05:50 Understanding the Female Experience During Menopause 08:46 Communication and Connection in Intimacy
11:50 Exploring New Dimensions of Pleasure
14:52 The Role of Touch and Sensitivity
18:02 Creating a Supportive Environment for Intimacy

Conversations about midlife pelvic floor symptoms and practices to support you

The Menopause Revolution Podcast and host Leah Kapral invite you  to join the conversation that are currently not being had around menopause - you will meet amazing health experts & leaders, be educated around midlife changes and learn actionable & evidence-based health solutions, to support you to navigate midlife with clarity, confidence, and vitality. 
Leah interviews Daina from Evoke Physiotherapy and we explore the midlife symptoms including urinary incontinence, vaginal dryness, prolapse and changes in libido. These conversations highlight the holistic approach and health team needed midlife including nutrition and lifestyle adjustments. 
Leah Kapral is a nutritionist, scientist & holistic menopause coach and works with women experiencing perimenopause and menopause symptoms who are exhausted from doing all the “right things” struggling with midlife metabolism, energy, brain fog, disrupted sleep and stress management.
No matter where you are at, in your midlife health journey, tune in and make sure you subscribe, share with your friends and get ready to be inspired, learn and revolutionise menopause.
Download your Free Midlife Symptom Checklist
Subscribe to The Menopause Revolution Postcast
 More resources The Menopause Revolution
Takeaways
Hormonal changes during menopause can lead to pelvic floor issues.
Pelvic floor exercises can significantly improve symptoms.
Holistic care is essential for managing menopause symptoms.
Vaginal estrogen can help with vaginal dryness.
Pelvic floor physiotherapy is crucial for women's health.
Lifestyle changes can enhance quality of life during menopause.
Prolapse is common but manageable with proper care.
Libido changes are complex and multifaceted.
Communication with healthcare providers is key.
Supportive relationships can improve health outcomes.
 
 

My midlife health wakeup - Changing my predictable health story

The Menopause Revolution Podcast and host Leah Kapral invite you  to join the conversation that are currently not being had around menopause - you will meet amazing health experts & leaders, be educated around midlife changes and learn actionable & evidence-based health solutions, to support you to navigate midlife with clarity, confidence, and vitality. 
 
In this episode of the Menopause Revolution podcast, Leah Kapral shares her personal journey through the challenges of midlife and perimenopause, including hormonal changes, weight gain, disrupted sleep, tinnitus and emotional struggles.
 
She emphasizes the importance of understanding these changes and offers actionable advice on nutrition, lifestyle adjustments, and stress management.
 
Leah introduces her Midlife Energy Reset Program, designed to empower women to navigate menopause with confidence and vitality.
 
The episode concludes with practical tips for balancing blood sugar, prioritising sleep, and reducing stress, encouraging listeners to embrace this transition as a new beginning.
Leah Kapral is a nutritionist, scientist & holistic menopause coach and works with women experiencing perimenopause and menopause symptoms who are exhausted from doing all the “right things” struggling with midlife metabolism, energy, brain fog, disrupted sleep and stress management.
No matter where you are at, in your midlife health journey, tune in and make sure you subscribe, share with your friends and get ready to be inspired, learn and revolutionise menopause.
Download your Free Midlife Symptom Checklist
Subscribe to The Menopause Revolution Postcast
 More resources The Menopause Revolution
 
Takeaways
Midlife and hormonal changes can be overwhelming and be dismissed by the medical fraternity
Understanding hormonal changes brings through a sense of compassion for self.
Midlife nutrition and lifestyle changes support perimenopause and menopause, energy, midlife metabolism, brain fog, sleep and stress management.
Stress management is essential during menopause.
Functional nutrition looks at the body as a whole system, not just fixing pieces of our health.
Empowerment comes from understanding midlife changes of a womens physiology and having actionable practices to support with the management of symptoms.
Women should not feel alone in their midlife journey.
Practical lifestyle changes can significantly improve well-being.
Prioritising sleep and reducing stress can enhance hormonal balance.
Midlife is an opportunity for new beginnings and self-discovery.
Chapters00:00 Introduction to the Menopause Revolution Podcast01:25 Leah's Personal Journey Through Midlife Changes05:17 Understanding Hormonal Changes and Their Impact09:29 The Importance of Nutrition and Lifestyle Adjustments13:07 Managing Stress and Mental Health During Menopause16:32 The Role of Functional Nutrition in Midlife Health20:29 Practical Tips for Navigating Menopause25:51 Conclusion and Call to Action