125: CSIRO Menopause Plan: Science-Backed Nutrition for Midlife
As the head of health programs at CSIRO Total Wellbeing Diet, Nicole Pritchard shares how their new Menopause Plan leverages a decade of research to address the unique nutritional needs of perimenopausal and menopausal women.At the heart of the program is a powerful yet simple nutritional philosophy: emphasise high-quality protein, choose low glycemic index carbohydrates, and prioritise fiber-rich foods. This approach directly addresses the physiological changes occurring during menopause, from declining muscle mass to increased cardiovascular risk. Nicole explains that spreading protein consumption throughout the day (aiming for 25-30g per main meal) helps maintain muscle mass, support metabolism, and control appetite – all crucial during a time when many women struggle with weight management.What sets this program apart is its practical, sustainable approach. Rather than restrictive dieting, Nicole emphasises making strategic food swaps and focusing on adding beneficial foods. The plan acknowledges real-life challenges like family meal preparation and busy schedules, offering flexible solutions that work for the entire household. From meal plans with shopping lists to online tracking tools and dietitian support, the program provides comprehensive resources while recognizing that lasting change happens through small, consistent actions.Perhaps most importantly, Nicole explains that menopause doesn't have to mean inevitable weight gain or declining health. With the right nutritional approach, women can manage symptoms, reduce long-term health risks, and even thrive during this transition. The program represents a significant shift away from one-size-fits-all dieting toward evidence-based nutrition that honors women's changing bodies and supports them through midlife and beyond.Links:CSIRO Total Wellbeing Menopause Plan websiteThank you for listening to my show! Join the conversation on Instagram
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26:40
124: Critical gaps in Indigenous menopause care with Prof Odette Best
When Professor Odette Best, Pro Vice-Chancellor (First Nations Strategy) at UniSQ discovered she was experiencing perimenopausal symptoms, she turned to her healthcare provider for answers, only to find a glaring absence of research, resources, and support specifically designed for Aboriginal and Torres Strait Islander women."The last lot of research that we did or was done in Australia was about 12 years ago, and it was done by a group of non-Indigenous women and there were 10 women that they interviewed. That's it. That's the only body of research that has been done in the country around the menopausal or perimenopausal experiences of Indigenous women," she reveals in this eye-opening conversation.Professor Best, who has worked in women's health for 35 years, doesn't just identify the problem - she's actively working toward solutions. After appearing at the "So Hot Right Now" event at the Sydney Opera House, she assembled a team of 32 mostly Indigenous women researchers from 13 universities to study the unique experiences of Aboriginal women traversing menopause.The challenges are significant: funding bodies that create competition rather than collaboration, healthcare providers with minimal training on menopause and diagnostic tools that fail to incorporate cultural considerations..During our conversation we examine how proper healthcare requires cultural understanding, appropriate funding, and research led by Indigenous women for Indigenous women. Are we ready to acknowledge these gaps and take meaningful action to address them?Links:Prof Odette BestThank you for listening to my show! Join the conversation on Instagram
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123: The Beauty of Aging: A Conversation with Elizabeth Barbalich from Antipodes Skincare
What if your menopause journey could be a celebration of your skin's resilience rather than a battle against it? Elizabeth Barbalich, founder and CEO of Antipodes Skincare, shares this refreshing perspective as she joins us to discuss how natural ingredients can address the unique challenges of menopausal skin.From her kitchen table to a global brand sold in over 40 countries, Elizabeth's story embodies the power of female entrepreneurship guided by genuine purpose. She reveals how winning the Entrepreneur of the Year Product Award in New Zealand and Best Emerging Brand in Paris validated her vision, yet she finds the most meaningful moments come from women sharing how her products have genuinely improved their skin health.The conversation delves into why Antipodes created their Jasmine Flower Menopause Facial Cream, a groundbreaking formulation specifically targeting menopausal skin concerns. Elizabeth explains the science behind key ingredients like avananthramides from oat extract that inhibit histamine release, chamomile extracts with neuropeptide properties, and plant-based hyaluronic acid that dramatically improves hydration in dehydrated menopausal skin.What makes this discussion truly valuable is Elizabeth's holistic "inside out, outside in" approach to skincare. She emphasises that no cream alone can solve all skin challenges, advocating for nutritional awareness, reduced inflammatory foods, and increased protein intake alongside targeted skincare. Most refreshingly, she challenges the beauty industry's obsession with lineless skin, instead defining healthy skin as "radiant" regardless of age.Don't forget to follow @SonyaLovell and @AntipodesSkincare on Instagram to enter our special skincare giveaway valued at over $250!Links:Antipodes SkincareAntipodes on InstagramSonya Lovell on InstagramThank you for listening to my show! Join the conversation on Instagram
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122: Hot Take with Sonya and Johanna
A captivating conversation between Sonya and Jo explores the rapidly evolving landscape of menopause healthcare, research, and politics in Australia. In this episode we begin by unpacking the viral podcast between Dr. Rachel Rubin and Dr. Peter Attia – a two-and-a-half hour deep dive into menopause, vaginal health and GSM that's being celebrated as "the best podcast that has been recorded to date on this topic." What makes it exceptional isn't just the content but the peer-to-peer dynamic between two medical professionals sharing both evidence-based information and clinical experience.The conversation takes a powerful turn when journalist Jamila Rizvi's health journey is discussed. At just 31, a missed period led to the discovery of a rare brain tumour affecting her hormone production – a sobering reminder that health changes should never be dismissed without proper investigation. This naturally leads us to a discussion of exciting new research published in Clinical Endocrinology that examines the relationship between sex hormones and dementia risk.Politics takes centre stage as we celebrate Australia's increasingly female Parliament, with two major parties now led by women and gender equality achieved in the Labor cabinet. The shift in ministerial portfolios sees Rebecca White stepping into the Assistant Minister for Health role. We wrap up with news of an Australian company developing the first new estrogen patch in 22 years, potentially addressing supply issues and skin irritation problems plaguing current options.Links:ABC Conversations with Jamila RizviDr Rachel Rubin and Dr Peter Attia Podcast - Apple PodcastsDr Rachel Rubin and Dr Peter Attia Podcast - YouTubeSex Hormones and Risk of Incident Dementia in Men and Postmenopausal Women - Clinical Endocrinology ArticleThank you for listening to my show! Join the conversation on Instagram
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121: Breakups in Midlife: When Menopause Reshapes Your Relationship
What happens to marriages and long-term relationships during menopause? Clinical psychologist Kirstin Bouse returns to the podcast to tackle this powerful question, revealing why 70% of midlife breakups are initiated by women.The menopause transition triggers not just hormonal changes but profound psychological shifts. Neuroplasticity during this period reshapes women's brains, often leading to significant evolutions in identity, values, and what they're willing to tolerate. As Kirstin explains, "I hear from a lot of women: I just want to live from me, not from my role as mum or wife. I want to experience joy that's just about me."We explore how these changes impact relationships from multiple angles. For partnerships with potential, we discuss how honest conversations can determine whether couples can evolve together or if paths must diverge. Importantly we discuss that when a woman is living in an unhealthy or controlling relationship, perimenopause may increase vulnerability making it even more important that her safety and wellbeing are the top priority.The conversation doesn't shy away from the challenges of rebuilding life as a single person in midlife, with Kirstin offering practical guidance on finding joy, creating a new identity, and building resilience. Throughout it all, one theme remains constant: the importance of support during this transformative period.Whether you're questioning your own relationship, supporting a friend through changes, or simply wanting to understand this common midlife phenomenon, this episode offers insight, compassion, and a roadmap for navigating relationships through the turbulence of menopause.Subscribe to Dear Menopause for more expert conversations that help you navigate this significant life transition with knowledge and confidence.If you or someone you know is experiencing an unsafe or abusive relationship, please seek support - help is available, and you are not alone. Support services within Australia are listed below.LinksKirstin's websiteAll About Her CentreRelationships AustraliaDept of Social ServicesMission Australia1800RESPECTThank you for listening to my show! Join the conversation on Instagram
Are you experiencing changes to your physical, mental and emotional health you find hard to explain?Have you tried talking to your doctor/partner/employer/best friend and been left feeling unsupported?In this weekly show, host Sonya Lovell interviews a range of experts and shares the stories of everyday people to help you understand what the hell is going on, why and where you can find support, empowerment and most importantly, a like-minded community.
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