If you have ever been told to just do your Kegels and left wondering if there is actually more to it than that, this episode is going to be a really good one.

Dr. Alessandra Autieri, ND, sits down with Amanda Pereira, our new pelvic health physiotherapist at AWH Port Credit, to break open everything about pelvic health that most women have never been told. We cover why leaking, heaviness, pelvic pain, and urgency are incredibly common but not normal, and what you can actually do about them. We get into why Kegels are not always the answer, and for a lot of women, they are the last thing your body needs right now.

Amanda walks through what a first appointment actually looks like, how virtual pelvic physio works and who it can help, and she shares a simple exercise you can do tonight to start calming your pelvic floor down.

This is the episode we wish someone had given every woman before she ever Googled pelvic floor.

What We Want You to Walk Away With

• Leaking, pelvic pressure, and urgency are very common but they are not normal. There is help available and you do not have to just live with it.

• A pelvic health assessment is not just an internal exam. It is a full conversation about who you are, what you carry, and what your body needs. No physical touch required.

• Kegels are not the default answer for every pelvic floor concern. If your pelvic floor is already holding too much tension, more contraction will make things worse, not better.

• Calves on the couch is the most downregulating position for your pelvic floor. One to two minutes at the end of your day can calm tension, pain, and that heaviness feeling.

  
  

  
  

What does it actually look like to practice what you preach — when you have a baby, two teenagers, a toddler, a full patient schedule, and real life happening all around you?

In this episode, Dr. Michelle Mussar, ND (currently in the thick of postpartum with a baby under one) and Dr. Tracy-Lynn Reside, ND (mom of three, including two teenagers and a toddler) get completely real about the health habits that anchor their lives. Not the polished, perfectly filtered version. The messy, honest, works-for-us-right-now version.

This is the mom spin-off of the non-negotiables episode with Dr. Lauren and Dr. Alessandra — and it hits a little different.

Here's what they get into:

• Meal planning as a lifeline — why Sunday planning isn't about being rigid, it's about eliminating the decision fatigue that drains you by 5 PM. Plus: the shredded chicken hack that keeps protein on track all week.
• Movement that's actually sustainable — how Dr. Michelle rebuilt her relationship with exercise after a rough postpartum recovery, why she treks 25 minutes to a gym she has to pay for (on purpose), and what Dr. Tracy-Lynn does when a sleepless night blows up the 6 AM plan.
• The consistency vs. perfection trap — you don't lose six weeks of progress by missing one week. You only lose it if you don't get back up.
• Water, supplements, and the alarm trick — the low-tech strategies that actually make daily habits stick.
• Nighttime routines that aren't fancy but work — e-readers, app blockers, phone alarms set 75 minutes before bed, and why winding down needs more runway than you think.
• Gratitude that isn't corny — how Dr. Tracy-Lynn uses it to regulate, not toxic-positivity her way through stress.
• Capacity before habits — because if your thyroid, iron, or nervous system are tanking you, no habit stack is going to save you.

If you've ever felt like you're failing at self-care because your life doesn't look like a wellness influencer's — this episode will feel like a deep exhale.

Imperfect consistency beats perfect paralysis every single time.

📍 Resources & Links

• 🌐 Book a visit: advancedwomenshealth.ca
• 🆓 Free 50-minute consult available — reach out if you're on the fence or want to find the right fit
• 📲 Follow Dr. Sarah on Instagram: @drsarah_nd
• 🏥 Advanced Women's Health on Instagram: @advancedwomenshealth
• 🎙️ Mentioned in this episode: Dr. Lauren & Dr. Alessandra's non-negotiables episode — go back and listen if you haven't yet!
• 📱 App mentioned: Be Present (screen time blocker)

💬 Are you a mom trying to figure out your non-negotiables right now? DM us on Instagram — we want to hear what's working for you (and what isn't).

You're eating well. You're exercising. You're taking your supplements. So why do you still feel exhausted, bloated, and like your body is working against you?

You're not imagining it — and you're definitely not failing. In this episode, Dr. Ally and Dr. Katrina sit down to bust the most common health myths they hear in the clinic every single week. The ones that sound like good advice but are quietly keeping women stuck, frustrated, and no closer to feeling like themselves.

This is Part 1 of a two-part series, and it covers a lot:

The myths they tackle in this episode:

• "I'm doing everything right, but nothing is changing" — what's really going on when effort doesn't equal results
• "More supplements = faster healing" — why a bag full of supplements might actually be holding you back
• "If I just cut out more foods, my gut will heal" — the truth about elimination diets and why less isn't always more
• "If I poop every day, I can't be constipated" — yes, really. We go there.
• "My labs came back normal, so I must be fine" — the crucial difference between normal and optimal that your doctor probably never explained

This episode is for you if you've ever felt dismissed, overwhelmed, or like your body just doesn't make sense. Dr. Ally and Dr. Katrina break it all down in plain language — no jargon, no shame, just the clarity you've been looking for.

Your body is always trying to tell you something. This episode will help you finally hear it.

📍 Resources & Links

• 🌐 Book a visit: advancedwomenshealth.ca
• 📲 Follow Dr. Sarah on Instagram: @drsarah_nd
• 🏥 Advanced Women's Health on Instagram: @advancedwomenshealth

If your cholesterol has recently increased and nothing in your lifestyle has changed, you’re not alone. This is something we commonly see in women entering their 40s and 50s. Hormonal shifts during perimenopause can directly impact cholesterol levels, even when diet and exercise stay the same.

In this episode, we break down why cholesterol often rises in midlife, what your lipid panel actually means, and how to take a proactive approach to your cardiovascular health. We also discuss the connection between hormones, insulin, nutrition, and lifestyle, and when menopausal hormone therapy may play a role.

This conversation is designed for both practitioners and women who want to better understand what’s happening in their bodies and how to support long-term heart health.

In this episode, we cover:

• Why cholesterol levels often increase during perimenopause
• How declining estrogen impacts LDL and overall lipid levels
• What your lipid panel actually means (LDL, HDL, triglycerides, total cholesterol)
• Why one cholesterol number doesn’t tell the full story
• How insulin resistance and carbohydrate intake affect cholesterol
• The role of fiber in supporting heart health
• Common myths about eggs and dietary cholesterol
• Mediterranean-style eating for cardiometabolic health
• Exercise strategies for midlife heart health
• When menopausal hormone therapy may help—and when it may not
• Why midlife is a key window for cardiovascular risk assessment

Resources Mentioned

• Lipid panel (Total cholesterol, LDL, HDL, triglycerides)

• Cardiovascular risk assessment calculator

• Food insulin demand / low insulin demand diet approach

• Mediterranean-style diet principles

• Fiber intake target: ~25–30g per day

• Resistance training + cardio exercise guidelines (150 min/week + 2–3 strength sessions)

• Menopausal Hormone Therapy (MHT) discussion with a healthcare provider

If your cholesterol has changed, this episode will help you understand why—and what to do next. We walk through the clinical reasoning, practical strategies, and how to personalize your approach.

Subscribe to the Advanced Women’s Health Podcast for more conversations on hormones, metabolism, and women’s health in midlife.

Listen to the Full Episode

In this episode of the Advanced Women’s Health Podcast, we’re continuing our conversation on weight loss resistance—this time focusing specifically on what happens during perimenopause and menopause.

This is one of the most common things I hear from patients in this stage of life: “I’m doing everything the same… and my body is changing anyway.”

And the truth is—you’re not imagining it.

There are very real, measurable shifts happening in your body during this time. Your hormones are changing, your sleep may be more disrupted, your stress tolerance can shift, and your metabolism starts responding differently.

But here’s the most important part: you are not broken.

When we understand what’s changing, we can actually work with your body instead of feeling like it’s working against you.

In this conversation with Dr. Samantha Maloney, we break down the key drivers behind weight changes in midlife—from insulin resistance and fat distribution to muscle loss, sleep, and stress.

We also talk about something I feel very strongly about: weight is not just about calories. It’s about hormones, metabolism, and how your body is functioning as a whole.

And while some things do change with age, many of the factors influencing your health are still modifiable—and that’s where we focus our attention.

There is so much happening in your body during this phase of life—but that doesn’t mean you’re stuck.

When you understand what’s changing, you can start making decisions that actually support your body in a way that feels effective and sustainable.

If you haven’t yet listened to Part 1 of this conversation, I highly recommend starting there first.

Please follow this show on Spotify. It really helps!

Fasting has become one of the most talked-about topics in health right now—and also one of the most misunderstood.

In this episode, I sit down with Dr. Ashley Stapleton to break down what fasting actually means, the different ways it can be used, and most importantly… whether it’s right for you.

Because the truth is, fasting isn’t good or bad. It’s context-dependent.

We dive into the physiology behind fasting, how it impacts hormones, metabolism, and stress, and why two women can try the exact same approach and have completely different results.

If you’ve ever wondered whether fasting is helping you—or holding you back—this episode is for you.

Chapters:

00:00 Fasting Types Defined

02:04 Why People Fast

03:31 Fasting Mimicking Deep Dive

09:24 Cravings Dopamine and Food Triggers

21:09 Fasting Physiology and Women’s Cycles

29:54 Fasting Risks for Lean Women

32:10 Calories, Weight Loss, and Cortisol

36:19 Stress Buckets and Body Feedback

43:16 Fasted Workouts and Fuel State

54:22 Personalized Fasting Takeaways

In this episode of the Advanced Women’s Health Podcast, I sit down with two incredible doctors from our Brooklyn clinic, Dr. Samantha Maloney, ND and Dr. Alyssa Louras, ND to talk about one of the most common and frustrating concerns we hear from patients: weight loss resistance.

If you’ve ever felt like you’re doing everything right—eating well, exercising, and still not seeing the changes you expect—this conversation is for you.

One of the biggest misconceptions about weight loss is that it simply comes down to calories in versus calories out. But in reality, the body is much more complex than that. Hormones, inflammation, gut health, stress, thyroid function, and metabolic signaling all play a role in how the body uses or stores energy.

In this episode, we each share our perspectives on weight-loss resistance, drawing on our clinical experience and personal journeys. Dr. Samantha talks about how her background in bodybuilding helped her understand how the body can shift between muscle building and fat loss, and why those signals can sometimes go wrong. Dr. Alyssa shares how her training in nutrition led her to see that weight loss is rarely just about food—it’s about the larger systems in the body that influence metabolism.

Throughout the conversation, we unpack some of the biggest drivers of weight-loss resistance, including insulin resistance, chronic stress, inflammation, thyroid function, and the nervous system's impact. We also talk about why testing and understanding your individual physiology are so important when you feel stuck.

Most importantly, we emphasize something I say often in clinic: you didn’t eat your way into weight loss resistance, and you’re not going to eat your way out of it either. Weight is often a reflection of what is happening in the body as a whole. When we address the underlying drivers—hormones, gut health, inflammation, stress response—the body often starts responding again.

This is just the first part of a bigger conversation, and we will be diving even deeper in Part 2.

In this episode of the Advanced Women’s Health Podcast, we are introducing a new member of our team. I’m so excited for you to meet Dr. Karina Samji, ND, who is now seeing patients at our Toronto West and Port Credit clinics.

Dr. Karina’s journey into naturopathic medicine began with her own health challenges. After struggling with digestive issues and symptoms that no one could quite connect, she experienced firsthand how powerful a root-cause approach to healthcare can be. That experience shaped the kind of doctor she wanted to become—someone who listens deeply, connects the dots, and helps patients understand what is happening in their bodies.

In this conversation, we talk about Dr. Karina’s path into naturopathic medicine, the types of concerns she loves supporting, and what patients can expect when working with her.

We also dive into the foundations of naturopathic medicine, how it focuses on treating the whole person, and why collaboration—both with patients and other healthcare providers—is such an important part of care.

If you’ve ever wondered what it’s like to work with a naturopathic doctor or what a first visit looks like, this episode will give you a clear picture.

You’ll also hear some of Dr. Karina’s favorite foundational health habits and simple ways you can start supporting your health today.