The Vegan Menopause Podcast

You've probably been hearing a lot about creatine lately. In this episode I'm discussing how the current research is relevant to vegan women in perimenopause and menopause: what creatine does for your muscles, your brain, and your bones, whether it causes weight gain, the risks, and why vegan women are in a good position to benefit. 1:34 History of creatine 2:55 How creatine works 4:08 Benefits: m...

In this episode, we're talking about your liver, and why what's happening to it after perimenopause may be one of the reasons why the weight isn't coming off, your energy is low, and your hot flashes are more intense than you'd like. Fatty liver disease is much more common after menopause than before it, and it's directly connected to the drop in estrogen. But most women, and many health providers...

If vaginal dryness, recurrent UTIs, or pelvic floor changes have shown up in your perimenopause or menopause journey, this episode is for you. Today I'm talking with Heather Florio, CEO of Desert Harvest and and women's sexual health advocate.  Heather is the author of Dear Sexpert in Bella Magazine, named one of Authority Magazine's Top 50 Women in Wellness, and featured in Forbes as a top woman...

In this Q&A episode, I'm answering some of the most common questions I hear from women navigating menopause on a vegan or plant-based lifestyle. The questions I answered were: 1:10 Do I need to take supplements on a whole foods plant-based diet?  3:30 How can I do all these wellness activities when I'm so overwhelmed and it feels like another part-time job? 5:17 Why does menopause make me feel so...

If you're eating well, trying to stay active, and still struggling to lose weight during menopause, your sleep may be the missing piece. In this episode, we're diving into how sleep impacts weight loss, hormones, and cravings, and why it becomes more disrupted during menopause. You'll learn why poor sleep can increase hunger (especially for sugar), and make your body more likely to store fat, even...

You may have heard of GLP-1 medications, but did you know that your body already produces this hormone naturally?   In this episode, I discuss a hormone called GLP-1, which helps regulate appetite, fullness, and blood sugar balance. I'll walk you through four simple, research-backed strategies to support your body's own GLP-1 production so you can feel more satisfied and reduce cravings. I also ta...

In this episode, I unpack the most common criticisms of a vegan diet during menopause, from protein and leucine to calcium, B12, omega-3s, vitamin D, and bone health. You'll learn why these nutrients matter more in midlife, how to meet your needs on a plant-based diet, and when supplementation can make all the difference. We also explore the powerful ways a whole-foods, plant-based diet can suppor...

If you've been following influencers on social media about menopause and fitness, you've probably heard that you need to lift heavy weights.   But if you're exhausted, stressed, or running on empty, jumping straight into heavy lifting can actually do more harm than good. In this episode, I break down why strength training is so highly recommended, why it can backfire for many women, and what to do...

Are you waiting until you "feel ready" to focus on your health, lose weight, or regain your energy?  Many women in menopause put their goals on hold, thinking the timing has to be just right. In this episode, we dive into why waiting to feel ready is keeping you stuck and how you can start moving forward right now, even if life feels busy, stressful, or overwhelming. You'll learn: Why waiting dela...

In this episode, I walk you through why the waist-to-hip ratio is one of the most powerful tools for women looking to lose weight, balance hormones, and support long-term health. Get your free Waist-to-Hip Ratio Cheat Sheet -- a simple, step-by-step guide to help you take your measurements, calculate your ratio, and take action. Download it here:   https://blissfulmenopause.kit.com/waist-to-hip DI...

Should you be using protein powder during perimenopause or menopause -- especially if you're vegan or plant-based? In this short and practical episode, I'm answering one of the most common questions I hear from vegan women in midlife:  Do I really need protein powder? We'll dive into: Why protein needs increase during menopause How protein supports metabolism, mood, hair health, and more When prot...

In this episode, I met with Brenda Davis, a registered dietician, plant-based trailblazer and an internationally acclaimed speaker. Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in 28 countries on 6 continents. As a prolific nutrition writer, Brenda has authored/co-authored 13 books with over a million copies in print in 12 languages. Her latest book, Plant-Pow...

If you're in the middle of your menopause journey and you're anything like most of my clients, you probably feel like you've tried everything to help ease your symptoms.  Maybe you've tried going to the doctor or trying to eat better, but you're still struggling with symptoms.   In this episode I share exactly what I would do if I was starting my perimenopause journey again.   Free Vegan Menopause...

Registered Dietitian Vesanto Melina is the co-author of internationally acclaimed books on plant-based nutrition, including Becoming Vegan, which is used as a textbook around the world, The Kick Diabetes Cookbook, and Plant-Powered Protein.  Her work has been translated into 10 languages.  She has taught at the University of British Columbia and Bastyr University, received prestigious awards for h...

Are you wondering if you should be taking supplements to support your health in your menopause journey?  In this episode, I share five of my favourite supplements that I often recommend for vegans transitioning through menopause. Note:  if you are vegan, I am assuming that you are already taking care of your B12 and vitamin D. To purchase the supplements mentioned, visit my dispensary here .  I do...

In this episode, I interviewed Victoria Moran, vegan author of fourteen books on wellbeing and eclectic spirituality, including Younger by the Day, Main Street Vegan, and her latest Age Like a Yogi: A Heavenly Path to a Dazzling Third Act. Victoria is the founder and director of Main Street Vegan Academy , training vegan lifestyle coaches since 2012. She is also the host of the Main Street Vegan P...

This episode explores ten of the most common myths about losing weight during perimenopause, with tips to fit with your vegan lifestyle. Exciting news!  I've launched a new mini-course for women who want to get started with losing weight:  Weight Loss Quick Start To suggest topics for future episodes, send me a DM on Instagram , or post on my Facebook page. DISCLAIMER: This podcast's information i...

Today's guest is none other than the inspiring Kate Galli, a powerhouse in the world of vegan health, fitness, and advocacy. Kate is a Vegan Health Coach, Author, and Host of the Healthification podcast.  Kate spent nearly two decades helping thousands of people transform not only their bodies but also their lives. Qualified as a Master Personal Trainer, Life Coach, NLP Practitioner, and holder of...

In this episode, I share how I gained 20 pounds -- it was a slow transition to less activity and unhealthy habits during perimenopause.  I also share how I realized it was time to lose the weight and made some shifts in my mindset and habits to lose the weight again without going to the gym or dieting. The mindest training I did was through  Yes Supply Method (affiliate link). Further help for Men...

For this episode, I interviewed Linda Tyler, a plant-based cooking instructor, cookbook author, and writer. Linda's book, the Plant-Based Anti-Inflammatory Cookbook , highlights the foods that are anti-inflammatory superstars in her 80 delicious plant-based recipes. Linda teaches cooking classes for the Portland Community College in Oregon and offers one-on-one plant-based lifestyle coaching.  You...

One of the most devastating health concerns that can happen as we get older is female pattern hair loss.  In this episode, I discuss many potential causes as well as what you can do about it.   You will learn: How stress affects your hair Possible nutritional deficiencies that could be affecting your hair How hormones can affect your hair How to bring more circulation to your hair follicles Why ha...

For this episode, I interviewed Dr. Neal Barnard about phytoestrogens and the WAVS study, in which participants reduced their hot flashes by eating boiled soybeans and following a vegan diet.  Dr. Neal Barnard is an adjunct professor of medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine . Dr. Barnard...

There are many reasons why we may experience cravings during menopause.  In this episode, you will learn ten strategies to help deal with them.   You may also find these episodes helpful: Menopause and Sleep Mindful Eating   Get my free Vegan Menopause 3-Day Meal Plan ! Follow on Instagram:  https://www.instagram.com/anna.pelzer/   Follow on Facebook:  https://www.facebook.com/vegan.menopause.podc...

For this episode, I interviewed Dreena Burton (the OG vegan author with six solo printed titles and two additional books co-authored with Dr. Neal Barnard) about her fascial self-stretching method, which provides the tools to regain a youthful body free of pain and stiffness.  You will learn: How Dreena transitioned from cookbook author to Fascia FLO How overactivity impacts peri menopause How Fas...

Protein is definitely an important topic, and an important one, especially for menopause.   Aside from the structure of the body, protein plays many critical roles in maintaining our health.  In this episode, you will learn: -why our protein needs change with age -why we need as much protein variety as possible -how protein affects mood -how to know if you are not getting enough protein And much m...