#192 Treating the Symptoms of Menopause, Getting Over Perfection, Backyard Entertaining and the Effects of Aging on Muscles, Tendons and Bones

Welcome to this episode of The Tonic, terrestrially broadcast on July 10 and 11, 2021 on AM740 and FM 96.7 in Toronto. Topics covered on the show track the lifestyle articles and themes published in Tonic Magazine. This week we’ll discuss the treatment of the symptoms of menopause with Andrea Donsky,  getting beyond perfection with Heather Lillico, backyard entertaining with Shauna Lindzon and the effects of aging on muscles, tendons and bones with Dr. Erin Boynton

We specifically discuss:

Treating the Effects of Menopause

  • The definition of menopause
  • The phases of menopause
  • Symptoms of menopause in post-menopause
  • The symptoms of menopause
  • Sleep issues
  • The glymphatic system
  • Sleep hygiene
  • Supplements that help with sleep
  • Menopause and weight gain
  • Lifestyle changes to impact weight gain
  • Andropause
  • Resources for menopause information

Getting Beyond Perfection

  • What is perfectionism?
  • How do you know if you’re a perfectionist?
  • Perfectionism and procrastination
  • The thought patterns of perfectionists
  • The positive aspects of perfectionism
  • Anxiety, loneliness and depression
  • Progress vs. perfection
  • How do you treat perfectionism?
  • Listen, lean in and let go
  • Mindfulness
  • Not losing your edge

Backyard Entertaining

  • The rules of Covid hosting
  • Buffets and personal tongs
  • Charcuterie boards
  • Preparing food in advance
  • Dips
  • Drinks

Aging and Muscles, Tendons and Bones

  • Loss of muscle mass as we age
  • Is it possible to increase muscle mass?
  • What are the symptoms of osteoporosis?
  • What are the symptoms of muscle atrophy?
  • How do you prevent osteoporosis and muscle atrophy?
  • Diet, exercise and lifestyle
  • Resistance training: body weight exercises
  • Lower weights at 10-15 repetitions
  • Frequency of resistance and cardio treatment
  • The importance of rest days
  • How do you get started?

For more information about show sponsor New Roots Herbal go here.

To learn more about Andrea Donsky go here

To learn more about Heather Lillico go here

To learn more about Shauna Lindzon go here.

To learn more about Dr. Erin Boynton go here.

 

#187 Why Supplement, Better Mental Health in Two Sentences, Why Are Your Muscles Tight and the Essence of Mindfulness

Welcome to this episode of The Tonic, terrestrially broadcast on June 5 and 6, 2021 on AM740 and FM 96.7 in Toronto. Topics covered on the show track the lifestyle articles and themes published in Tonic Magazine. This week we’ll discuss why we should supplement with Dr. Gordon Chang, moving towards better mental health in two sentences with Kevin Frankish, why your muscles are so tight with Dr. Erin Boynton and the essence of mindfulness with Tracey Soghrati

We specifically discuss:

Why Supplement?

  • Why should we take supplements?
  • Fresh fruit and vegetables
  • Macro-nutrition and Micro-nutrition
  • Vitamins that flow through the system
  • Mega dosing

Better Mental Health in Two Sentences

  • “You are not alone”
  • “It can be okay”
  • Why is it important to feel that we’re not alone?
  • Getting support is not a sign of weakness
  • Hope vs. Depression
  • How do you create a sense of hope?
  • Post Pandemic expectations

Why Are Your Muscles So Tight?

  • What is the “hamstring”?
  • How do we know if our muscles are tight?
  • Why do people have tight hamstrings?
  • We sit too much
  • Will stretching solve the problem?
  • Exercise: bridges, squats, wall sits
  • Tightness after massage
  • Will hamstring tightness impact other parts of the body?
  • Activating your quadriceps muscles

The Essence of Mindfulness 

  • Is mindfulness for everyone?
  • Self criticism is problematic
  • Stillness is difficult for those with PTSD
  • COAL
  • Compassion and curiosity
  • Openness
  • Acceptance and awareness
  • Loving kindness
  • Open monitoring and focused attention

For more information about show sponsor OmegaAlpha and Dr. Gordon Chang go here.

To learn more about Kevin Frankish and his blog go here.

To learn more about Dr. Erin Boynton go here.

To learn more about Tracey Soghrati go here.