Women's Health Happy Hour

What are the secrets to supercharge your metabolism when you hit Perimenopause and beyond?

In this episode we cover the top things you should be paying attention to in your lifestyle, diet, and exercise based on research and advice from naturopathic doctors who have worked closely with Dr. Dawn!

November is Bladder Awareness Month so on that note....one of my specialties with my team is solving embarrassing incontinence issues NATURALLY for women!

Listen up as you will learn 3 Anti-Kegel Solutions to stop peeing your pants...

Jen McWaters shares some helpful tips for women to break though the pattern of anxiety, stress, and feeling like you need to say "YES" all the time!

This is a powerful podcast episode that is easily applied to your life with simple tools to help you change your mindset and change your life!

As women age, their skin undergoes various changes that can lead to different skin problems like sun spots, fine lines and wrinkles, uneven skin tone, and prior acne scarring. In this episode with holistic skin care doctor, Dr. April Day, you will learn 5 very powerful benefits of PRP/microneedling that can make work for you — some over time and others almost instantly.

You will also learn why so many celebrities want to keep these secrets for themselves to feel more confident with younger and glowing-looking skin as the years go by.

Hormone Balancing Fitness Expert Debra Atkinson has helped more than 250,000 women “flip” their second half with energy and vitality. She’s bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; and Hot, Not Bothered. Debra hosts Flipping 50 TV an internet broadcast and the Flipping 50 podcast - an AARP top podcast for adults 50+ with over 1 million downloads. Her TEDx talk is Everything Women in Menopause Learned About Exercise May Be a Lie.

She’s creator of the first and only hormone balancing fitness membership exclusively for women in menopause and the Flipping 50 Menopause Fitness Specialist training for personal trainers. 

This week's interview is with the founder of the coolest invention, the Diva Cup!

Diva’s founder, Carinne Chambers-Saini, is a trailblazer in the menstrual health space and an advocate for period equity, normalizing period convos across multiple platforms.

Carinne has stopped at nothing to bring the menstrual cup to the market over the past 20 years, and most importantly, advocate and bring awareness to menstrual equity and period poverty. With Diva, Carinne has made menstrual care eco-friendly, clean, and comfortable to talk about because it’s part of every woman’s life and SHOULD be part of the conversation. 

In addition to advocacy, Carinne has created a certified B-Corp and competitive sustainable business model for Diva that is making a positive impact, released a documentary surrounding period equity, Pandora’s Box, instituted Paid Menstrual Policy for Diva employees, and so much more on top of being a mom!

WELCOME BACK TO SEASON 2!

Today we interview a special guest, Dr. April Day (naturopathic doctor and women's health specialist).

She breaks through the misconceptions surrounding menopause and it's time to empower women with accurate information and expert insights.

We dive into the truths and myths of menopause, debunking common misconceptions and shedding light on this transformative life stage.

From annoying hot flashes and mood swings to hormonal changes and sexual health, we'll explore a wide range of topics to help you better understand your body and mind during this phase of life.

Whether you're currently experiencing menopause, approaching it, or supporting a loved one, this podcast is your trusted source for separating fact from fiction and navigating the myths of menopause with confidence and clarity.

This week Laurie Lewis, a certified health coach, joins Dr. Dawn for our weekly happy hour to talk all about the buzz of Intermittent Fasting.

What you will learn:

• What is intermittent fasting and why did it work for her in her late 40s
• How to get started if this sounds like it might work for you
• What intermittent fasting has to do with hormone balance and brain fog
• The myths and why this may be easier than you think

and more!

This week Erin Holt, a functional nutritionist, joins Dr. Dawn for our weekly happy hour to talk all things food, hormones, and living your best life over 40!

What you will learn:

• The number one issue that women pre and post menopause need to balance in order to affect weight loss and hormone balance
• Her tricks for starting your day off with more energy and vitality for your body
• Her approach to looking at hormones and diet, what you might not realize can affect it

and More!

This week Dr. Reena Singh, from Zama Wellness joins Dr. Dawn for our weekly happy hour on a topic that hits home for a lot of women who are trying to conceive and looking for natural solutions before resorting to IVF.

Women are WARRIORS!

At LEVEL4 PT & Wellness we love to support women in the military (and their families) by being a Tricare provider and giving back with volunteer events for Wounded Warrior project and Military Birth Resource Network.

This episode we talk about the evolution and history of women in the military, the support they have been given (and not been given) over the years, how things are changing, and what resources are out there for the active duty moms and the military spouses.

Bobbie Hawkins, program director of Operation Doula joins us to talk about their amazing resources!

Dr. Lindsay Fader and Dr. Emma Stephens take over the podcast today with all the info you need to know if this episode caught your eye!

Constipation, irregularity, and chronic bowel issues we don't talk about enough, but are really the marker for how your digestive system is functioning...there are habits that can be solved with pelvic floor physical therapy especially if you are depending on medications or over the counter remedies!  

Nutrition is a key factor, but in this podcast you will also learn how clients of ours have found success.  Pooping is essential, but doesn't have to be a frustration or problem in your life!

Buzz word..."CORE"

Why should you care?

We aren't talking abdominal crunches and six packs...although what we mention will get you closer to the toned mid-section you wonder about.

This episode will help you understand your body better and what red flags need to be addressed to get the best performance out of your body for any activity!

If you are asking yourself, "Am I ever going to get over this back or hip pain and keep it from coming back so I can stay active?"

This Episode is for YOU!

You will learn...what is sciatic pain and why does it happen?

Plus:  with the advice you may have been given to take medication, get an injection, or even consider surgery...do you want to actually get to the root cause and keep it from coming back the natural way?

That is what we discuss in this episode after helping 1000s of people with chronic back and sciatic pain, why do you have it and what you can do NOW to alleviate it:)

For any woman who has struggled with their weight or found yourself fatigued and frustrated with your health, here is my personal journey in my early 40s...vulnerable  episode so beware..lol!

My health journey is my own and not meant to take what I am doing as a replacement for your own health routine, but maybe it will inspire or motivate a few of you to take action!

For any woman who has undergone a C-section, is currently pregnant, or maybe had an abdominal surgery, you don't want to miss this special episode. Hopefully this episode will give you more clarity and confidence to get through your recovery.

In this episode, you will learn:

• What advice is lacking after the 6 week postpartum check up that will set you up for success with exercise, pain relief, or having sex!
  
• She shares some of her advice for immediately after labor/delivery that is very helpful to support your body to heal properly.
  
• What you are NOT doing in your recovery that maybe you should consider.
  
• The helpful hints every woman can take from having an abdominal surgery and taking care of kids at the same time...plus ways you can speed up the recovery process.
  

AND MORE!

This week is all about postpartum recovery and common body myths! 

In this episode, you will learn:

• Why moms should be able to jump on a trampoline without peeing themselves!
• What is common but not normal after labor/delivery
• What advice you WON'T get after a hospital delivery
• What might be missing from your postpartum check up!

AND MORE!

From pregnancy to five years postpartum, you can learn something from this episode!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

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This week Jen Martinsen, from Nutrition Bliss joins Dr. Dawn for our weekly happy hour on a topic that concerns a lot of women over 40...

What you will learn in this episode: 

• Why weight gain is not just about calories 
• What contributes the hidden causes of fatigue and ideas to solve it 
• What gut health and the digestive system has in common with bloating and weight loss 
• Why controlling your nervous system can affect your hormones 

AND MORE!

 Like what you hear? Hit "SUBSCRIBE" so you can be updated when we release new episodes PLUS Enter to win our $100 AMAZON gift card drawing when you rate and leave a review this week on the podcast...we so appreciate it! 

Want more info from LEVEL4 PT & Wellness? Join our private Facebook group community for video content all about staying active, overcoming injury, exercise tips, and giveaways! 

For any woman who is contemplating a hysterectomy surgery or maybe had this surgery in the past, you don't want to miss this special episode with Dr. Alison McLean.  Hopefully this episode will give you more clarity and confidence to get through your recovery.

In this episode, you will learn:

• From her experience as a health coach and physical therapist, she shares her personal story and the emotions she went through prior to surgery.
• She shares some of her healing strategies and practitioners that have helped her.
• What you are NOT doing in your recovery that maybe you should consider.
• The aftermath of a hysterectomy, what she wants others to know and what she was surprised to learn.

AND MORE!

This week's episode is all about nutrition and why balancing your blood sugar is key to your physical health!

In this episode, you will learn:

• Why mood swings and energy crashes are harmful to you.
• How balancing your blood sugar boosts your metabolism and fends off chronic diseases.
• What you are NOT doing in your meal planning that would help you keep the weight off.
• What your SHOULD be eating throughout the day to keep your energy high and metabolism working for you.

AND MORE!

The topic of fitness is our favorite here on the Women's Health Happy Hour Podcast!

In this episode, you will learn:

• Why you need to do a different workout routine over 40 than you did in your 20s!
• How bone and muscle loss can be stopped with one type of exercise (start early to prevent you from hunching over a walker in your 80s!)
• What you are NOT doing in your fitness routine if want to keep the weight off for good.
• What might be missing from your lifestyle that boosts your immune system and keeps your energy level higher than ever!
  

AND MORE!

From beginners in exercise to the advanced fitness pro, you can learn something from this episode!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

Want more info from me?

This is a really interesting episode we bring to you today all about holistic healing and we promise you will learn something from this!

It's Bladder Month here for the ladies...& we decided to record a "part 2" of our other episode about bladder control issues.  This time we crush all the Myths when it comes to "leaking!"

Dr. Emma Stephens graduated from the University of Texas Health Science Center with a doctorate in physical therapy, and has been passionate in her career ever since. About 2 years ago, Dr. Emma began her journey as a Pelvic Health Physical Therapist, and she has since been awarded the Certificate of Achievement in Pelvic Physical Therapy (CAPP) by the American Physical Therapy Association (APTA), distinguishing herself as an expert in the field.  Dr. Emma is so excited to be a part of the LEVEL4 Team, and is ready to bring her message of pelvic floor healing to all.

What you will learn:

• Why do I get the urge to pee everytime I walk in my front door?
  
• Why you actually need to drink MORE water to stop the urges instead of less.
  
• What advice she gives her clients when they feel like they can't hold it and need to run to the bathroom.
  
• Why you shouldn't have to wake up in the middle of the night to pee.
  
• What you can start doing today to help you overcome these strong urges so you don't have to worry about it controlling your life!

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

"This time of the month is about laying in bed, eating chocolate, and huge mood swings for me..."  Sound familiar? 

Cramping, headaches, mood changes, back pain, etc. does NOT have to be the norm when it comes to your Period!

Our guests, Kelly & Tiffany, know a ton about women's health share their expertise on the things women need to know about "Fixing Your Period"

On this week's podcast, Dr. Dawn breaks down the reasons you might not know about "The Doctor All Women Need, but Don't Know About!" 

What you will learn in this episode:

• What are the top 4 issues that usually get dismissed by a medical doctor when they can actually be treated by a different type of specialist?
• Other conservative methods to solve painful or frustrating physical issues besides medications, surgery, or a strange gadgets that you might not actually need.
• Why women with back pain don't actually need to get an MRI or see a medical doctor first.
• What does it mean when your sex life is being affected by pain and it's not pleasurable?
  

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

Just in time for Valentine's Day we have continued our series on this important topic!

Yep...we are going there, all the revealing, even personal details in this episode from the team at LEVEL4 PT & Wellness all about SEX!

Women suffer in silence, worry that this issue has affected their relationship, and don't know where to turn...Painful Sex is a common problem that is actually very treatable, even though your doctor might have dismissed it!

This episode you will learn:

• why does this painful feeling happen?
  
• how you can address it and what some of your symptoms might feel like
  
• why this issue won't resolve itself without the right intervention
  
• our personal stories with this issue and how it can help other women (sorry grandma!)
  

Like the podcast?  Go back and listen to the first 12 episodes from 2020 and Hit "SUBSCRIBE" so you get updated on new releases!

Expectant mother or exhausted new mom?  We spend so much time on the "birth plan," but what about your postpartum plan (actually is soooo important so you can enjoy and thrive in as your new baby arrives! 

Kathryn Keener, Director of One Moon Doula in San Diego, CA is our guest on this episode!

What you will learn:

• What we wish we would have known after having babies that would have saved us lots of stress and sleep!
  
• What is missing from postnatal care in the traditional medical system that all moms need to know.
  
• What a postpartum doula can help you with and when/how to hire the best one for you.
  
• The best tips for moms to keep their mental health in check as hormones shift and exhaustion takes over.

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

"I feel like my body is falling apart after 40" or "I can't do the things I used to"... sound familiar?

Our guest on this episode has some insight in the things women need to know about conservative options and what can actually solve a lot of the common aches and pains we have as we age (age gracefully, right?1).  

Dr. Angela is an Oregon-based Naturopathic Doctor who has made it her mission to change how we approach and treat chronic joint pain by reversing the causes of arthritis, one joint at a time.

"Getting 1% Better Every Day Counts For a Lot In The Long-Run"

Theme of the year...focus on your health, right?

Stop with the New Year's Resolutions, Stop with the goals....UNTIL you listen to what is actually going to keep you on track!

This is our first episode of 2021 to set you up for success creating healthy habits and dropping the bad ones.

Dr. Dawn will coach you through a session on this topic and here's what you will learn:

• 4 top ways to increase the likeliness your habit will actually stick
• how to drop the bad habits (it might be easier than you think)
• why you can't reach a goal without a successful system
• what are her top 3 habits and how she put a system in place to make them stay past 3 weeks time!

Like the podcast?  Go back and listen to the first 12 episodes from 2020 and Hit "SUBSCRIBE" so you get updated on new releases!

It's estimated that as much as 80% of the population will experience a back problem at some time in their lives! This is the most popular topic we get asked about and when you listen to this episode Dr. Dawn herself discusses what has helped the 1000s of people finally solve it!  This is the best info ALL women need to know about solving back pain once and for all!  

What you will learn:

• What are the top 6 things you can do today if you deal with nagging chronic back pain (hint, you have to be a little patient too!)
  
• What is advice you won't get from your medical doctor (listen up if you want to avoid pain meds, injections, or surgery!)
  
• What advice she gives her patients when they ask about exercising with a "bad back"
  
• Why most people fear their MRI results when they hear "bulging or herniated disc" and what you should do next
  
• Tips to feel your best and finally get over your back pain once and for all!
  

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

This episode we welcome mompreneur, Christa Gurka, MSPT, NCPT!

A board certified orthopedic physical therapist specializing in Pilates-based fitness, injury prevention, and wellness Christa Gurka’s career spans more than 3 decades in the health and wellness industry. She is the founder and CEO of Miami’s Pilates in the Grove, which serves the local Coconut Grove and South Miami communities as well as national and international clientele with online and virtual programming. She is the Pilates and Wellness Therapist for the Eastern Conference Champion Miami Heat as well as serves as chairperson for the Miami Dade County Wellness Coalition. Christa’s passion for empowering female entrepreneurs led her to her most recent professional venture as a business strategist and mentor to female business owners looking to start and scale their own healthcare and wellness companies. Outside of the office she spends her time cheering on her all-time favorite athletes her two teenage boys in their numerous athletic competitions.

What you will learn:

• Life lessons from a mom who has built a successful business with toddlers at home
  
•  Why you need to let certain things go in life and not try to "do it all"
  
• Dealing with mom guilt and how to keep any sort of balance in life (does that exist?)
  
• How to overcome doubt in your life and reach your personal goals
  
• What are some of the biggest life lessons and challenges she has faced and what we can learn from it

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

A very special team member of LEVEL4 PT & Wellness joins the podcast today to share her knowledge with women of all ages!

Dr. Emma Stephens graduated from the University of Texas Health Science Center with a doctorate in physical therapy, and has been passionate in her career ever since. About 2 years ago, Dr. Emma began her journey as a Pelvic Health Physical Therapist, and she has since been awarded the Certificate of Achievement in Pelvic Physical Therapy (CAPP) by the American Physical Therapy Association (APTA), distinguishing herself as an expert in the field.  Dr. Emma is so excited to be a part of the LEVEL4 Team, and is ready to bring her message of pelvic floor healing to all.

What you will learn:

• What is pelvic organ prolapse and why does it happen to some women?
• Why surgery is NOT your only option with prolapse
• What advice she gives her patients when they ask about exercising with prolapse
• Why you shouldn't fear a prolapse diagnosis
• What you can start doing today to help you overcome any discomfort and feel more empowered

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

Dr. Danielle Lewis, a pelvic floor and orthopedic physical therapist from the Cleveland Clinic (and Dr. Dawn's sister!) joins her on this episode as she is navigating her own pregnancy journey right now!

What you will learn:

• What are the safest and most effective ways of working on your "core" during pregnancy
• What is missing from prenatal and postnatal care that all moms need to know
• What advice she gives her patients when they ask about returning to exercise postpartum
• What she is doing differently this time around (during her second pregnancy) that will help prep her for labor and postpartum recovery
• Tips to feel your best during pregnancy (and what she does for herself to keep her sanity and mental state higher!) 

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

Our very own team member from LEVEL4 PT & Wellness joins us for this special episode!

Deb Krutiak is a Pilates and Movement Specialist.  Her introduction to the method of Pilates (not the only type of exercise that will be on this list today) began after researching ways to improve her own health and wellness. Pilates provided a comprehensive approach that included physical exercise, concentration, flexibility and breathing. Her practice, which resulted in, improved attitude, increased body confidence and flexibility led her to pursue Pilates training. Deborah is a Certified Instructor, graduating BASI Pilates® Comprehensive Teacher Training Course, in Costa Mesa, CA — recognized as the leading Pilates training program, with a reputation for innovation, dedication and academic excellence.

In addition to Pilates, Deb is a Certified Z-Health practitioner. Z- Health is a concept of neurocentric training that provides precise, brain-based rehabilitation and high-performance training specifically designed to bridge the gap between the current biomechanical model and emerging neuroscience. Integrating vision and balance exercises allows clients to feel better, move better and to understand their bodies better. This is another layer to the holistic approach Deb utilizes in assisting clients to continue doing the things they love.

In this episode, you will learn:

• The top 3 types of workouts you need to be doing after 40 and why!
• How bone and muscle loss can be stopped with one type of exercise
• How you can still transform your body's appearance and the way you feel as you age
• How women need to think of their exercise routine differently than men 

AND MORE!

From beginners in exercise to the advanced fitness pro, you can learn something from this episode!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

Want more info from me?

Join our private Facebook group community for video content all about staying active, overcoming injury, exercise tips, and giveaways!

Did you know that Naturopathic doctors are really all about optimizing your health and may look at things from a different perspective than your MD?  From personal experience, I have learned so much from Dr. Meg Strodel when it came to my own struggles in my early 40s that I had to have her on this podcast!

Dr. Meagan Strodel is a Naturopathic Doctor in Encinitas, California. She enjoys helping women figure out what exactly is going on with their hormones, and more! She treats digestive issues, autoimmune disorders, thyroid, adrenal dysfunction, fatigue, skin issues, and anxiety/depression. She is a passionate health detective and loves finding the root of people’s health issues. When she’s not in the office, you can reach her virtually for virtual appointments. And when she’s not doing that, you can find her outside, walking on the beach, hiking with her husband, and cooking whole foods meals at home.

What you will learn:

1. What is peri-menopause and why you need to act differently about your diet and exercise during this time in your life.
   
2.  What are the common female issues she sees in women over 40 and what are some simple ways to fix them!
   
3.  Why women need to exercise differently in their 40s than they did in their 20s.

       4.  Hidden nutrient deficiencies that affect women over 40 and what type of supplements or diet shifts you need to make to feel your best.

AND MORE!

Like this episode?  Hit "SUBSCRIBE" so you can be updated when we release new episodes!

What a perfect topic released on a monumental day in 2020...Election Day!  And we all need to take a deep breath no matter which way you voted.

2020 has been a year of obstacles and added stresses in life for many and we can't wait to have you listen to the expert on this topic!

Sue Shrinkle had virtual Happy Hour with me today!  She began her career in 2010, working with adolescents and their families in the school setting. After graduating from her Masters program, she worked with United States veterans at a treatment facility, addressing a wide range of needs from homelessness to addiction to family dynamics. It was at this internship where she developed a passion for working with trauma in all its forms. Since 2012, Sue has worked in private practice, offering a wide range of services to adolescents and adults including trauma-informed care, parenting, behavioral management, addiction treatment, and individual relationship therapy. 

Welcome to our 3rd episode and it is on one of my favorite topics...fitness!

"Cheers" and welcome to this lighthearted, but informative podcast all about popular topics in women's health, as Dr. Dawn Andalon walks you through what to expect in this brand new show.

Be sure to subscribe to receive all the new episodes automatically and thank you for being here!

You can find us at:

This is a fun happy hour where we sit down on a friday night in our office discussing a topic we love helping women solve!

Special guest and LEVEL4 PT & Wellness team member, Dr. Lindsay Fader, joins the podcast to talk all about the COMMON, but not normal issue of bladder urgency and frequency. 

What you will learn:

• Why Kegels might not be for you
• The hidden secrets to solving your bladder problem
• What you need to do in your 30s and 40s so you don't need surgery later in life
• Why this even affects women who haven't had kids
• Why the position you sit on the toilet can make a difference (LOL, it's true!)
• How you can finally jump on the trampoline with your kids without being embarrassed

AND MORE!

If you like this podcast and want to find out how you can get help for this issue once and for all,