Ep. 219 - Reclaiming Your Metabolism (and your waistline) in Midlife with Siobhan Mitchell

In this liberating conversation, Dr. Fiona Lovely welcomes back Lisa Kilgour, a Registered Holistic Nutritionist, speaker, and faculty member at the Canadian School of Natural Nutrition, for a discussion that challenges everything women have been taught about food, bodies, and aging. Lisa opens with a provocative idea: the return of the "skinny aesthetic" happens precisely when women become too powerful, and choosing to be well-fed, well-rested, and well-nourished is itself a political statement. Together, they unpack why so many women in midlife have no idea what it means to be truly fed—confusing the bare minimum with genuine nourishment—and how that gap shows up as low energy, poor sleep, and the evening craving monster. Lisa explains why the protein craze has gone too far, why undereating carbohydrates raises cortisol and disrupts sleep, and why the number on the scale should never come at the expense of muscle and bone. She shares her powerful "grown-ass woman body" philosophy, the story of the half-eaten brownie that marked a client's freedom from food rules, and practical, unfussy strategies for making breakfast and lunch the anchors of a well-nourished day. Listeners will also hear why cravings are not a willpower failure but a language to be learned. Tune in for a conversation that will change how you think about your body, your plate, and your worth. Episode Highlights: Why the "well-fed" feeling most women know is actually just survival

In this conversation, Dr. Fiona Lovely welcomes Natalie Rivans, Co-CEO of re-origin and a Certified Somatic Practitioner and Menopause Coach, to explore the nervous system's profound role in the menopause transition. Natalie spent years as a police officer in London, living in a constant state of high alert that eventually manifested as chronic pain, anxiety, insomnia, and depression. Her recovery led her into the fields of neuroplasticity and somatic work, and she now helps women understand why symptoms can persist long after the original stressor has passed. Natalie explains that many women in perimenopause find their nervous systems becoming far more reactive than they used to be, and that this is not simply hormones—it's the added layer of alarm the brain brings to every sensation. She shares the outcomes of a pilot trial for Renew, a program adapting nervous system tools specifically for menopausal symptoms, where participants reported improvements in sleep, anxiety, mood, brain fog, and overall wellbeing. The conversation also addresses why so many women are discovering neurodivergence at midlife, as estrogen interacts with neurotransmitters like dopamine, and coping strategies that once worked no longer suffice. Natalie offers practical, gentle tools listeners can use immediately—orientation, shaking, breath, and movement—emphasizing that healing does not require force, perfection, or revisiting trauma. This episode is a compassionate reminder that small, curious experiments can restore a sense of safety in the body. Episode Highlights: - Why women in midlife experience heightened nervous system reactivity - The link between estrogen, dopamine, and the rise of ADHD diagnoses in perimenopause - How the body learns to anticipate and brace for symptoms - Why forcing calm backfires—and what to do instead - Simple somatic tools: orienting, shaking, breathwork, and movement - How the Renew program adapted neuroplasticity tools specifically for menopause Tune in to learn why the answer is not to try harder, but to build a more trusting relationship with your body.

In this powerful and truth-seeking conversation, Dr. Fiona Lovely welcomes back Dr. Jenn Simmons, a fellowship-trained breast surgeon, integrative oncologist, and founder of PerfeQTion Imaging. With over 20 years of surgical experience and a personal health journey that led her to functional medicine, Dr. Simmons has become one of the most important voices challenging the conventional breast cancer screening narrative. She explains why she is not anti-mammogram, but deeply critical of screening mammography as a tool for the asymptomatic woman—highlighting that there is no evidence it improves overall survival and that it often identifies cancers that would never have caused harm, leading to unnecessary biopsies, treatments, and lifelong anxiety. Dr. Simmons unpacks the concept of over-diagnosis, the radiation exposure from repeated screenings, and the troubling reality that 80% of breast biopsies are benign. She also shares the paradigm-shifting truth that estrogen does not cause breast cancer—rather, it is an innocent bystander—and explains how progesterone deficiency, metabolic dysfunction, and immune exhaustion are far more relevant to risk. The conversation explores why women are rarely told this information, how industry interests shape the narrative, and what a more intelligent, prevention-focused approach to breast health could look like. Listeners will walk away informed, empowered, and equipped to ask better questions. Episode Highlights: Why screening mammography does not change breast cancer mortality rates

In this eye-opening conversation, Dr. Fiona Lovely welcomes Wade Lightheart, a certified sports nutritionist and co-founder of BiOptimizers, for a deep dive into a topic that rarely gets the attention it deserves: digestion. Wade brings a remarkable personal story—after losing his sister to Hodgkin's disease and later experiencing a mysterious 42-pound weight gain in just 11 weeks, he discovered he had learned to build his body from the outside in, not the inside out. He explains that humans are the only species that cooks their food, destroying the enzymes naturally present in what we eat, which places enormous strain on the body's own enzyme production. For women in midlife, this matters enormously: when protein cannot be broken down into amino acids, the consequences ripple outward into muscle loss, stubborn weight gain, mood disruption, and fatigue. Wade walks through the five stages of digestion, offers a simple at-home baking soda test to check stomach acid, and explains why protein timing and digestive support are essential for women navigating menopause. This episode is a masterclass in why digestion is the foundation of hormonal health, metabolism, and vitality. Episode Highlights: Why cooking food depletes enzymes and burdens the pancreas, liver, and gallbladder

In this candid solo episode, Dr. Fiona Lovely steps away from the interview format to share a personal update with her listeners—and it's a conversation worth settling in for. She opens up about a recent week-long getaway with her meno besties, a group of like-minded podcasters and friends, and reflects on how deeply nourishing female friendship has become in midlife. Karen Martel, host of The Hormone Solutions Podcast, reminded her during that time that crossing the 50 milestone brought a sense of confidence and 'don't mess with me' attitude. That connection inspired her to share a story she told them: at 53, she's discovered what it feels like to be athletic for the first time through pickleball, a pursuit she's now devoted over a year to making sense of. Dr. Lovely also marks a significant personal milestone—two years on a low-dose GLP-1 medication as part of her menopause medicine plan. She speaks honestly about her decades-long history of metabolic markers and how this journey has reversed them, reduced inflammation, blood sugar, lipids, and restored her ability to move without pain. She shares that she has just hired her first strength trainer ever. She also recounts a powerful exercise led by gerontologist Zora Benhamou, host of Hack my Age Podcast, in which she visualized and engaged with her 80-year-old self, challenging the cultural fear of aging. Finally, Dr. Lovely celebrates the upcoming graduation of her first cohort of menopause doula scholars and announces open enrollment for the next group. You can get the latest information by joining the waitlist at https://menopausedoulacouncil.com/ Tune in for inspiration, honesty, and a reminder that you don't have to navigate this transition alone. Thank you to our sponsors for this episode: 💧If you're noticing fine lines, wrinkles, or sagging skin — thanks menopause —ugh, me too. Menopause can deplete your skin's collagen, speeding up aging. But here's the game-changer: Vitali Skincare has built its entire line on the power of GHK-Cu copper peptides — a proven ingredient that signals your skin's stem cells to produce new, healthy collagen. Head to vitaliskincare.com and use the code LOVELY at checkout for 20% off. Be sure to check out the Vita exosome serum for less saggy, dull skin, no matter your age! 💙