Nearly every one of us will go through some mourning with the changes that come with menopause. Even if we go on hormone therapy, which can help a ton, there is some loss that comes at this time. A loss of our reproductive selves. A loss of speed in our sport. A loss of our ability to quickly bounce back after hard workouts. A loss of some aspect of our health, wellness, or appearance. Some are big. Some are small. But they’re there and they’re real. And that means going through some stages of grief, which is always painful, but also opens us up to a process of discovery and adaptation and transformation, which can take us to some amazing places. This week we explore the process and discuss how to work around the psychological obstacles of menopause with Performance Psychology Consultant, Dr. Kathryn Wilder.

Kathryn C. Wilder, PhD, is a lifelong Human Performance and Wellness Consultant whose work has been featured in Bicycling, Triathlon, USA Today, The Chicago Tribune, The Boston Globe, and hundreds of other morning shows, online articles, and podcasts. She has worked with more than 1000 elite athletes, including some of the most successful cyclists in U.S. history, including Laura Van Gilder and Mandy Marquardt. She herself is a collegiate All-American, former Professional Cyclist, ranked top 20 in the United States, and two-time U.S. National Champion. She has had a thriving professional performance psychology practice since 1999. You can learn more about her and her work at her profile on LinkedIn.

Resources

Dr. Kathryn Wilder’s ride through cancer, here

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Gynecological surgeries are extremely common. More 600,000 women get a hysterectomy each year in the US alone, and more than one-third of women will have had one by age 60. And often a woman is told that she’s “good to go” after a few weeks, when in reality, when it comes to her sport, she’s anything but, and she can struggle for months–or longer–because no one properly helped her rehab to return to powerlifting, doing double-unders, running 13 miles, or many of the activities we take for granted as part of regular life. That’s where this week’s guest, Dr. Jocelyn Wallace comes in. Using her professional as well as personal experience, Jocelyn devotes her practice to helping women rebuild strength after surgery and bridge the gap back to their active and athletic lives without prolapse, pain, or peeing themselves. We talk all about her work there as well as dealing with common pelvic health concerns, especially pain and incontinence.

Jocelyn Wallace, PT, DPT, CF-L2 is a pelvic health physical therapist who helps women get back to the things they love after gynecological surgeries, specializing in hysterectomy, myomectomy, and excision surgery recovery. She has firsthand experience navigating recovery as an athlete, having her first open myomectomy a few weeks after her first powerlifting meet. After seeing how little support is given to women after major abdominal surgery, she vowed to fill that gap. Since then, she has had 2 more abdominal surgeries, with 54 fibroids removed, and is a Level 2 CrossFit Trainer, combining the skillsets of physio + fitness to help women fully return to their active lives. You can learn more about her and her work at drjocelynwallace.com.

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Register for Navigate Menopause Course - https://www.feistymenopause.com/navigate-menopause

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

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Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

B-Untethered Train and Travel Trips: Sign up by July 8th to receive an early bird discount on the Mount Kilimanjaro trip. Learn more at https://b-untethered.com/b-train-and-travel-trips/

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/

Supplements get a bad rap. And to be fair, there is a lot of trash out there. But there are some treasures, too, especially for midlife and menopausal women who often can use some extra help building bone, recovering from injuries, and hitting it hard during training and events. This week we break down the best ergogenic aids for active women in and beyond the menopause transition with Kristen Arnold of Sports Nutrition for Women.

Kristen Arnold MS, RDN, CSSD is a board-certified sports dietitian, cycling coach, retired professional athlete, and team sport director for USA Cycling and professional cycling teams. Her private practice is centered around empowering women through evidence-based sports nutrition coaching and information, and she has done research on improving postmenopausal women's health through nutrition strategies and counseling. You can learn more about her and her work at sportsnutritionforwomen.com.

Resources

The JUMPFOOD study: additional effect of hydrolyzed collagen and vitamin C to exercise treatment for patellar tendinopathy (jumper’s knee) in athletes—study protocol for a double-blind randomized controlled trial here

Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study here

How collagen could help heal your torn rotator cuff, Achilles tendon, meniscus and more here

The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review here

Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Register for Navigate Menopause Course - https://www.feistymenopause.com/navigate-menopause

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

B-Untethered Train and Travel Trips: Sign up by July 8th to receive an early bird discount on the Mount Kilimanjaro trip. Learn more at https://b-untethered.com/b-train-and-travel-trips/

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/