Navigating Perimenopause and Menopause WELL!
Menopause, perimenopause, hormone therapy, lifestyle medicine, and midlife wellness take centre stage in this powerful episode of The Wellness Nurse podcast. Join Registered Nurse Ros Lindsey and expert guest Dr. Marny Royans, an Australian GP, medical educator and Founder of Lifestyle Medicine Collective as they unpack science-backed strategies to manage symptoms, boost vitality, and thrive through the hormonal transition of midlife. This episode is your go-to resource for evidence-based tips and inspiring lifestyle hacks to support women’s health and holistic wellness in menopause and beyond. Key Points:
Understand the hormonal rollercoaster during perimenopause and menopause and key symptoms to watch for.
Explore the benefits and individualised considerations of hormone replacement therapy (HRT). Learn the six pillars of lifestyle medicine: nutrition, movement, sleep, stress management, social connection, and minimising harmful substances.
Practical nutrition advice to move away from restrictive diets toward nourishing, joyful eating habits.
Realistic movement and exercise approaches tailored for midlife women to support muscle, bone, and hormonal health.
Strategies for improving sleep quality and managing hot flushes with lifestyle modifications and HRT. The vital role of social connections and community in sustaining wellness during midlife transitions.
This podcast is for you if you're interested in: menopause, perimenopause, lifestyle medicine, hormone replacement therapy, women’s health, midlife wellness, nutrition for menopause, exercise for hormonal balance, stress management, sleep support, sustainable behaviour change
⏰ Timecodes ⏰ 0:00 - Introduction to menopause and perimenopause with Ros Lindsey
6:00 - What happens hormonally in perimenopause and menopause
10:11 - When and how hormone replacement therapy fits in
13:22 - What is lifestyle medicine and why it matters in menopause
20:43 - Nutrition tips specific to menopause
26:33 - Realistic, sustainable movement and exercise strategies
33:39 - Sleep challenges and practical restorations
38:03 - Social connection and community importance
41:40 - Stress management techniques
46:19 - Alcohol’s impact and moderation strategies
51:15 - Expected transformations from lifestyle medicine over 12 months
Resources Mentioned: Ros Lindsey’s online lifestyle medicine course: The Wellness Roadmap Lifestyle Medicine Collective’s 12-week program with Dr. Marny Royans: lifestylemedicinecollective.com.au Previous episodes on social connection and wellness "Friendship after 50" Support tools for alcohol reduction and quitting smoking via GPs What to do next: * Start with small, achievable changes across the six lifestyle medicine pillars to support your midlife health journey. * Visit roslindsey.com for loads of resources to help you live well! * Consider booking a free chat with Ros to receive guidance for best next step for you. 1:1 consultations are available at roslindsey.com/bookings.
About Ros Lindsey and How to Work with Her: Ros Lindsey is a Registered Nurse with a Masters in Public Health, passionate about empowering individuals to live healthier, longer lives. She offers personalised 1:1 online consultations focusing on lifestyle medicine and chronic disease prevention. Ros also conducts customised wellness workshops for workplaces, helping employees thrive. Book her services or workshops at roslindsey.com/bookings or email directly.
Connect with Ros Lindsey:
Website: roslindsey.com
Instagram: @roslindseylife - for regular lifestyle tips and inspo
YouTube: The Wellness Nurse Channel
LinkedIn: Rosalind Lindsey
Email: [email protected]
Encouragement: Subscribe, share, and like the podcast to support the mission of inspiring and educating Australians to live longer, healthier lives.
Disclaimer: This content is for educational purposes only and does not replace personalised medical advice. Consult your healthcare provider before making health or lifestyle changes related to menopause or other conditions.