This week I’m representing THUG mentality..

This episode is all about claiming your inner T.H.U.G.—Take Charge, Honor Yourself, Unleash Your Strength, and Grow Unapologetically. Inspired by Trick Daddy’s “I’m a Thug,” we’re celebrating the empowerment, resilience, and independence that come with living life on your terms, especially as you step into your 40s, 50s, and beyond. As women, we often balance caregiving for aging parents, supporting our families, building careers, and managing relationships. But when it comes to taking time for ourselves? That can get pushed to the bottom of the list.

Today, we’re shifting that mindset. We’ll explore practical strategies to help you cope with the challenges of this time of life, set boundaries, and make self-care a priority. This episode will help you embrace the T.H.U.G. acronym to support your physical, mental, and emotional health—because you deserve the same care and attention you give to everyone else.

If you’re finding it hard to stay sharp or remember simple things, this episode is for you. Understanding why these changes happen and what you can do to keep your mind in top shape can be empowering. Whether you’re dealing with a little brain fog or just want to know how to keep your memory strong, these tips and insights will give you the clarity you need.

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1. How Hormones Affect Brain Health

• The role of estrogen and progesterone in memory, mood, and cognition
• Why hormonal changes during perimenopause can cause brain fog

1. Common Experiences with Memory Changes

• Forgetfulness, focus issues, and other cognitive changes in your 40s and beyond
• How these experiences impact daily life and self-confidence

1. Lifestyle Tips to Support Memory and Focus

• Diet, exercise, and sleep habits to support brain health
• The importance of stress management and mindfulness for mental clarity

1. Practical Solutions for Brain Fog

• Tools and techniques to improve focus and keep track of important details
• How building simple, brain-supporting habits can make a big difference

Memory changes may be part of the menopause transition, but they don’t have to disrupt your life. By supporting brain health with lifestyle habits and using simple tools to stay organized, you can regain your focus and clarity.

In today’s episode of Take Care of Your Kitty, Dr Latisha dives into the all-too-relatable issue of sleep struggles for women over 40. If you’re waking up in the middle of the night, tossing and turning, or dealing with unexpected night sweats, you’re not alone. We’ll explore why hormonal shifts during perimenopause and menopause can wreak havoc on your sleep and share practical tips for getting better rest. From simple bedtime routines to addressing hormone-driven disruptions, we’re here to help you reclaim your sleep and wake up refreshed!

In This Episode, You’ll Learn:

• Why hormone changes in perimenopause and menopause can lead to sleep issues
• How night sweats, hot flashes, and cortisol levels affect your sleep quality
• Practical tips to create a sleep-friendly environment
• Strategies to support restful sleep and avoid middle-of-the-night wake-ups

Key Takeaways:

• Perimenopause and menopause hormones play a huge role in sleep disturbances for women over 40.
• Small adjustments, from your bedroom temperature to your nighttime routine, can make a big difference.
• Certain natural supplements, sleep exercises, and calming techniques can help improve midlife sleep issues.

• Sleep issues during menopause
• Night sweats and sleep
• Perimenopause sleep tips
• Hormonal changes and sleep problems
• Sleep support for women over 40
• How to manage menopause night sweats
• Restful sleep for aging women
• Sleep-friendly habits for women
• Cortisol levels and sleep
• Menopause-related sleep issues
• Best sleep tips for women’s health
• Improving sleep during midlife
• Women’s health podcast for sleep

Subscribe to Take Care of Your Kitty for more:

• Women’s wellness and self-care tips
• Managing menopause symptoms
• Sleep tips and bedtime routines for women over 40
• Hormonal health insights
• Relatable, fun conversations on women’s health topics

Connect With Us:

For episode updates, behind-the-scenes content, and to join the conversation, follow us on social media: IG @renewherphysio

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Have a topic you’d like us to cover or a question about women’s health? Reach out at info@renewherphysio.com

In this episode of Take Care of Your Kitty, we’re turning up the heat – literally – with a discussion about vasomotor changes like hot flashes and night sweats during perimenopause. Inspired by Nelly’s classic hit "Hot in Herre," we dive into why these intense temperature changes happen, how they’re linked to hormonal fluctuations, and what you can do to cool down.

We’ll also cover treatments, including Hormone Replacement Therapy (HRT) and natural remedies for managing hot flashes, along with lifestyle tips that support your body as it goes through these changes. Whether you’re sweating through the night or suddenly feeling flushed during the day, we’ve got practical solutions to help you stay comfortable and balanced.

• What vasomotor symptoms are and why hot flashes happen during perimenopause
• The role of estrogen and other hormonal changes in triggering night sweats and hot flashes
• How Hormone Replacement Therapy (HRT) can help manage vasomotor symptoms
• Natural remedies and supplements to ease hot flashes and support hormonal balance
• Lifestyle changes, including diet and exercise, to reduce the severity of hot flashes and night sweats
• Research on the effectiveness of both medical and natural treatments for perimenopausal symptoms

If you’re a woman in your 40s or beyond and experiencing hot flashes, night sweats, or sudden temperature changes, this episode will help you understand why these vasomotor symptoms occur and what you can do to manage them. We offer expert insights, medical options, and natural remedies to help you feel more comfortable during this transitional phase.

1. Hot flashes and night sweats are common vasomotor symptoms caused by hormonal changes, especially decreased estrogen levels.
2. Hormone Replacement Therapy (HRT) is an effective treatment for managing vasomotor symptoms, but it’s not the only option.
3. Natural remedies, including herbs like black cohosh and soy isoflavones, can also help reduce hot flashes.
4. Lifestyle adjustments, such as staying hydrated, avoiding caffeine and alcohol, and dressing in layers, can help manage the intensity of hot flashes.
5. Regular exercise and a diet rich in phytoestrogens (plant estrogens) can support hormonal balance and ease vasomotor symptoms.

• Hormone Replacement Therapy (HRT): What you need to know about using HRT to manage hot flashes and night sweats.
• Natural Remedies: Including herbs like black cohosh, evening primrose oil, and soy isoflavones to reduce the intensity of hot flashes.
• Lifestyle Changes: Tips like avoiding spicy foods, staying cool at night, and practicing relaxation techniques.
• Research on HRT: The latest studies on the safety and efficacy of HRT for managing vasomotor symptoms.

• Hot flashes during perimenopause
• Night sweats and menopause
• Perimenopause and vasomotor symptoms
• Natural remedies for hot flashes
• Hormone replacement therapy for hot flashes
• Managing hot flashes naturally
• How to stop night sweats during perimenopause
• Hot flashes and hormonal changes
• Black cohosh for perimenopause symptoms
• Perimenopausal night sweats treatment

In this episode of Take Care of Your Kitty, inspired by Erykah Badu’s soulful track "Didn’t Cha Know," we discuss the surprising and often unexpected changes that happen to women’s bodies as they enter their 40s. From balance issues, decreased flexibility, and increased risk of injury, to unexpected body aches and pains, we break down the reasons behind these shifts and, most importantly, how you can manage them.

This episode dives into the role that hormonal changes, muscle strength, and joint health play as we age, and offers practical tips to help you stay strong, flexible, and injury-free. If your body’s been sending you unexpected messages, tune in to learn how to adapt and thrive in your 40s and beyond.

• The physical changes that catch women off guard in their 40s, including balance, flexibility, and strength declines
• How hormones, especially estrogen, affect muscle and joint health
• Why you might be more prone to injury or stiffness as you age
• Exercises and lifestyle tips to improve balance, mobility, and flexibility
• Simple ways to build strength and stay injury-free as your body changes

This episode is for women in their 40s and beyond who may be noticing unexpected shifts in their bodies. Whether you’re feeling a little less steady on your feet, experiencing tightness in your joints, or just want to understand why your flexibility seems to be disappearing, this episode is packed with tips and insights to help you feel strong and balanced.

1. Hormonal changes in your 40s can lead to reduced balance, flexibility, and muscle strength, making injuries more common.
2. Building core and pelvic floor strength is essential for stability and injury prevention as you age.
3. Regular stretching, low-impact exercises, and strength training can help maintain mobility and flexibility.
4. Addressing these body changes early can prevent future pain and injury, keeping you active and confident in

• Balance Training: Incorporate exercises like single-leg stands and yoga to improve balance.
• Flexibility Routines: Daily stretching to increase flexibility, especially in the hips, hamstrings, and lower back.
• Strengthening Exercises: Core and pelvic floor exercises that support mobility and injury prevention.
• Natural Supplements: Consider supplements like magnesium and collagen to support joint and muscle health.

In this episode of Take Care of Your Kitty, we tackle a sensitive but common topic: vaginal dryness and low libido during perimenopause. Inspired by Tony! Toni! Toné!'s hit song "It Never Rains in Southern California," we explore how hormonal changes during perimenopause can lead to a lack of natural lubrication, discomfort during intercourse, and a drop in sexual desire.

We break down why these changes happen, how they affect your vaginal health, and what you can do to improve them. From hormone replacement therapy (HRT) to natural remedies and lifestyle tips, this episode is packed with practical solutions to help you enjoy a comfortable, pleasurable sex life, even through hormonal changes.

• The connection between vaginal dryness and perimenopause
• Why estrogen levels affect vaginal lubrication and sexual comfort
• How perimenopause impacts libido and sexual desire
• Treatments for vaginal dryness, including HRT and over-the-counter solutions
• Natural remedies to enhance vaginal moisture and increase libido
• Lifestyle tips for supporting pelvic health, vaginal lubrication, and improving sexual satisfaction

This episode is a must-listen for women experiencing changes in their vaginal health or libido as they enter their 40s and beyond. Whether you're feeling discomfort during sex or struggling with a decreased sex drive, we provide practical advice on managing these changes so you can feel confident and comfortable in your body.

1. Hormonal changes during perimenopause, especially the drop in estrogen, can lead to vaginal dryness and decreased sexual desire.
2. Vaginal moisturizers, lubricants, and HRT are effective treatments to combat dryness and discomfort.
3. Natural options like hydration, a healthy diet, and pelvic floor exercises can also help improve vaginal health and increase libido.
4. Open communication with your partner and healthcare provider is key to managing these changes.

• Hormone Replacement Therapy (HRT): Learn more about how HRT can restore estrogen levels and improve vaginal lubrication.
• Water-Based and Silicone Lubricants: Recommended for relieving discomfort during intercourse and enhancing sexual pleasure. Try what Dr Latisha uses personally and with her clients: Good Clean Love ($20 off your first order of $30+) https://bit.ly/pleasureprinciple1
• Vaginal Moisturizers: Over-the-counter products designed for long-lasting moisture and comfort.
• Pelvic Floor Exercises: Strengthening your pelvic floor can improve blood flow and enhance sexual response.

In this episode of Take Care of Your Kitty, inspired by Khia’s iconic track "My Neck, My Back," we’re talking about the unexpected changes that happen to your musculoskeletal system as you approach perimenopause. If you’re experiencing new joint pain, pelvic pain, or overall stiffness in your neck, back, and hips, this episode is for you. We’ll break down how hormonal shifts affect joint mobility, muscle strength, and pelvic health during perimenopause and beyond. Plus, we’ll share actionable tips and lifestyle changes to improve mobility, stability, and strength as you age.

From improving your flexibility to managing pain, this episode will help you navigate the changes in your body and keep you feeling strong, mobile, and pain-free.

• Why joint pain and stiffness increase during perimenopause
• The connection between hormonal changes and musculoskeletal health
• How perimenopause can affect pelvic stability and strength
• Simple exercises to improve flexibility, joint mobility, and reduce pain
• Tips for strengthening your core and pelvic floor to prevent injury
• Natural remedies and lifestyle adjustments for managing joint and muscle discomfort

This episode is perfect for women in their 40s and beyond who are experiencing joint pain, pelvic discomfort, or noticing changes in their mobility. Whether you're dealing with back pain, aching hips, or tight muscles, we’ve got expert tips on how to adapt to these changes and keep moving without pain.

1. Hormonal shifts during perimenopause can lead to joint aches, stiffness, and muscle weakness, especially in the neck, back, and hips.
2. Regular movement, including gentle stretching and strength training, can help maintain joint mobility and prevent injury.
3. Strengthening your core and pelvic floor is crucial for stabilizing your body and reducing discomfort during perimenopause.
4. Natural remedies like anti-inflammatory diets, supplements, and proper hydration can help manage joint pain.

• Pelvic Floor Exercises: Essential for maintaining strength and preventing pelvic pain during perimenopause.
• Stretching and Mobility Routines: Try daily stretches to relieve tension in the neck, back, and hips.
• Core Strengthening Workouts: Incorporating core exercises can improve your overall stability and reduce the risk of injury.
• Natural Supplements: Look into omega-3s, turmeric, and magnesium to support joint health.
• FREE Guide: My Neck, My Back Guide; Hydration, Exercise & Tips for healthy joints
• https://bit.ly/myneckmyback1

In this episode of Take Care of Your Kitty, we dive deep into the clitoris and its powerful role in women’s sexual health and pleasure. Using Janet Jackson’s iconic song "The Pleasure Principle" as inspiration, we break down the anatomy and function of the clitoris, how it contributes to sexual pleasure, and why it’s often misunderstood or overlooked. We also touch on the changes that happen to the clitoris and vaginal health as women age, particularly during perimenopause and beyond.

You’ll also learn practical tips and lifestyle changes to improve both pelvic and sexual health at every stage of life. Whether you’re curious about sexual health or looking to reignite pleasure, this episode is for you!

Key Topics Covered:

• Anatomy and function of the clitoris
• The importance of clitoral stimulation for sexual pleasure
• Common myths about the clitoris and sexual health
• How aging impacts the clitoris and vaginal health
• Lifestyle tips to improve pelvic floor strength and sexual health
• Resources for improving sexual wellness and managing vaginal changes during menopause

Why You Should Listen:

This episode is perfect for any woman in her 40s (and beyond) who’s experiencing changes in her sexual health or wants to better understand how to maintain a healthy and pleasurable sex life. You'll walk away with practical tips on improving your pelvic health, sexual wellness, and how to embrace the changes that come with age.

1. The clitoris plays a significant role in sexual pleasure, yet it’s often overlooked.
2. As women age, changes in hormones, particularly estrogen, can affect clitoral sensitivity and vaginal health.
3. Simple lifestyle changes, like pelvic floor exercises and using lubrication, can improve sexual function and comfort.
4. Understanding your body is key to maintaining sexual health and pleasure, no matter your age.

• Lubricants: Look for water-based or silicone-based lubricants to combat vaginal dryness and enhance sexual pleasure. Try what Dr Latisha uses personally and with her clients: Good Clean Love ($20 off your first order of $30+) https://bit.ly/pleasureprinciple1
• Pelvic Floor Physical Therapy: Dr Latisha is a pelvic floor physical therapist and offers virtual consultations. A specialist can help address pelvic floor dysfunction and enhance sexual wellness. Reach out to info@renewherphysio.com for availability

• Books on Sexual Wellness: Come as You Are by Emily Nagoski for more on sexual health and pleasure.

• FREE Pleasure Principle Guide: https://bit.ly/pleasureprincipleguide

• Follow us on Instagram: @renewherphysio and share using #TakeCareofYourKitty

• Download our free Pleasure Guide for more tips on maintaining sexual health and pelvic floor strength here: https://bit.ly/pleasureprincipleguide