October 13, 2025 • 29 mins
Send me a text! I'd LOVE to hear your feedback on this episode!
Email me your questions, topics, or comments to be featured on my show - whether anonymous or not - your choice. sandy@sandyknutrition.ca.
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Who am I? I don’t define myself by my past, but it’s a big part of my story. In 2010, my five-year-old daughter was diagnosed with cancer, and just a year later, I was too, but with thyroid cancer at 41. Fast forward to now, at 55, I’m navigating menopause and constantly learning what it truly means to thrive - body, mind, spirit and soul - to this next chapter of my life.
Along the way, I went back to college, became a Registered Holistic Nutritionist, earned numerous certifications, and started this podcast just before the pandemic. I come to you not only as a practitioner and a podcaster, but as a woman who’s lived it, someone driven by passion over profit, and a genuine desire to help others heal, grow, and live with more vitality, purpose, and joy.
In this episode, I question the blanket “lift heavy” mantra for women in late perimenopause to menopause, and share a candid story of osteonecrosis, hormone changes, and smarter training choices. I also set a clear line on ethics in wellness media and why trust matters when health is at stake.
• solo format launch and listener Q&A invite
• why I refuse pay-to-play guest spots
• how editorial integrity protects your health
• late perimenopause symptoms and real-world pain
• osteonecrosis vs bone density and why it matters
• hormones do not go flat after menopause
• testing frequency and working with practitioners
• biased ratios, dose adjustments, and symptom tracking
• rethinking “lift heavy” during midlife changes
• collagen, physiotherapy, red light, and recovery
• protein for your workload, not by hype
• honouring old injuries and movement mechanics
Please share this episode with another woman in perimenopause or menopause. Be sure to follow my show, rate it, review it, and share it. Join me next week for a new topic, new guest, new exciting conversation to help you live your best life.
Please rate & review my podcast with a few kind words on Apple or Spotify. Subscribe wherever you listen, share this episode with a friend, and follow me below. This truly gives back & helps me keep bringing amazing guests & topics every week.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Sandy Kruse (00:00):
Hi everyone, welcome to Sandy K Nutrition
Health and Lifestyle Queen.
Today I have me, myself, and I,this is my very first official
solo episode in my new format.
So I decided I would do thisevery so often to mix things up
(00:21):
and ask you, the audience, tosend me questions, send me
comments, send me information,anything that you want to talk
about that you want to addressthat relates to aging better
body, mind, spirit, soul.
Email me sandy atsandyknutrition.ca or DM me on
(00:47):
Instagram or TikTok or Facebook.
You can find me anywhere, andit's just Sandy Knutrition.
Today I'm going to talk aboutall of the advice that we women
are given around perimenopauseand menopause.
There's a lot of it out there,and a lot of it is great advice,
(01:11):
but I always like to say nobodyshould be giving you personal
advice from social media.
Nobody is giving you personaladvice from social media.
Yet somehow, as a society, wetake the words of all these
(01:31):
wellness influencers as gospel.
And then we go and do it, doit, dude it.
Then we go and do it, and thenwe go and hurt ourselves.
I am a perfect example.
And actually, today I'm seeingone of a couple of surgeons for
advice on an injury, which I'mgoing to talk about in this
(01:53):
episode about how everywhere weare hearing, lift heavy, lift
heavy.
It's great for your bones.
Lift heavy.
Well, my beauties, I'm notsaying it's not right for you,
because maybe it is, but what Iam saying is I would love for
(02:15):
you to think about it before yougo ahead and do it.
Please share this episode withanother woman in perimenopause
or menopause who's kind oftrying to figure things out.
It's so helpful if you share mypodcast, either message
(02:35):
somebody with it from Spotify orfrom Apple or anywhere that
you're listening, because mypodcast is available anywhere
and everywhere.
Go to sandycruz.ca to find outwhere.
A lot of my episodes are postedon YouTube, on Rumble, and it's
S-A-N-D-Y-K-R-U-S-E.ca.
(02:58):
Also, reviews helptremendously.
My gosh, that's how I started.
I just asked people to give mereviews on how my podcast has
helped your life, has helped youin whatever way it has helped
you.
If you do that on Apple orSpotify, it really helps me to
(03:22):
continue to get these amazingguests that I've had for almost
six years now.
Be sure that you are followingme on Instagram, Facebook,
wherever you do social media,because I'm very active there.
So, and and you're gonna getall the announcements and
everything.
So it's just Sandy Knutritioneverywhere.
(03:42):
And one last announcementbefore I get on with this
episode.
I want to make it very clearthat at Sandy K Nutrition,
Health and Lifestyle QueenPodcast, every single guest I
have is invited for theirstories and their insights,
(04:04):
never because they are paid tobe here.
My conversations are authentic,educational, and always in
service to you.
The reason I say this is thisworld of wellness has really
changed, as has the podcastingworld.
There are numerous amazingpodcasters out there that I know
(04:30):
for a fact do not charge theirguests to be on their show.
I mean, look at Joe Rogan, lookat Diary of a CEO, Stephen
Bartlett.
Um, there's quite a few, and Iknow for a fact that they do not
charge their guests.
And let me explain to you whythis is important to point out.
(04:50):
There is a conflict of interestand an erosion of editorial
integrity when a podcast chargesa guest to appear because it
blurs that line betweeneditorial content and
advertising.
Listen, there is a way in whicha podcaster can ethically
(05:13):
monetize their podcast.
I'm trying to do that rightnow, but I'm being very
selective about how I do that.
And in the past, I have hadsponsors and they've all been
long-term sponsors versus theseone-offs, because my whole thing
is I want to create trust andintegrity and authenticity with
my show so that you listenersunderstand that everything I do
(05:39):
is passion over profit.
I'm not trying to make moneyoff of this.
I'm trying to help the world bea better place first.
I mean, making money isdefinitely an essential thing in
this world.
So I'm not discounting theimportance of that, but there
are ways in which a podcastercan do this.
(06:00):
For years now, I've beenbringing to you conversations
(06:44):
about wellness from incredibleguests from all over the world.
Discover a fresh take onhealthy living for midlife and
beyond, one that embracesbalance and reason.
Without letting only sciencedictate every aspect of our
(07:07):
wellness.
Join me and my guests as weexplore ways that we can age
gracefully with in-depthconversations about the thyroid,
about hormones, and otheralternative wellness options for
you and your family.
True Wellness nurtures ahealthy body, mind, spirit, and
(07:32):
soul.
And we cover all of theseessential aspects to help you
live a balanced, joyful life.
Be sure to follow my show, rateit, review it, and share it.
Always remember, my friends,balanced living works.
(07:53):
Hi everyone, welcome to Sandy KNutrition Health and Lifestyle
Queen.
Today I have me, myself, and I,this is my very first official
solo episode in my new format.
So I decided I would do thisevery so often to mix things up
(08:19):
and ask you, the audience, tosend me questions, send me
comments, send me information,anything that you want to talk
about that you want to addressthat relates to aging better
body, mind, spirit, soul.
Email me sandy atsandyknutrition.ca or DM me on
(08:44):
Instagram or TikTok or Facebook.
You can find me anywhere, andit's just SandyK Nutrition.
Today I'm gonna talk about allof the advice that we women are
given around perimenopause andmenopause.
There's a lot of it out there,and a lot of it is great advice,
(09:08):
but I always like to say nobodyshould be giving you personal
advice from social media.
Nobody is giving you personaladvice from social media.
Yet somehow, as a society, wetake the words of all these
(09:28):
wellness influencers as gospel.
And then we go and do it, doit, do it.
Then we go and do it, and thenwe go and hurt ourselves.
I am a perfect example.
And actually, today I'm seeingone of a couple of surgeons for
advice on an injury, which I'mgonna talk about in this episode
(09:51):
about how everywhere we arehearing, lift heavy, lift heavy.
It's great for your bones, liftheavy.
Well, my beauties, I'm notsaying it's not right for you,
because maybe it is, but what Iam saying is I would love for
(10:12):
you to think about it before yougo ahead and do it.
Please share this episode withanother woman in perimenopause
or menopause who's kind oftrying to figure things out.
It's so helpful if you share mypodcast, either message
(10:32):
somebody with it from Spotify orfrom Apple or anywhere that
you're listening, because mypodcast is available anywhere
and everywhere.
Go to sandycruz.ca to find outwhere.
A lot of my episodes are postedon YouTube, on Rumble, and it's
S-A-N-D-Y-K-R-U-S-E.ca.
(10:56):
Also, reviews helptremendously.
My gosh, that's how I started.
I just asked people to give mereviews on how my podcast has
helped your life, has helped youin whatever way it has helped
you.
If you do that on Apple orSpotify, it really helps me to
(11:19):
continue to get these amazingguests that I've had for almost
six years now.
Be sure that you are followingme on Instagram, Facebook,
wherever you do social media,because I'm very active there.
So, and and you're gonna getall the announcements and
everything.
So it's just Sandy K Nutritioneverywhere.
(11:39):
And one last announcementbefore I get on with this
episode.
I want to make it very clearthat at Sandy K Nutrition,
Health and Lifestyle QueenPodcast, every single guest I
have is invited for theirstories and their insights,
(12:01):
never because they are paid tobe here.
My conversations are authentic,educational, and always in
service to you.
The reason I say this is thisworld of wellness has really
changed, as has the podcastingworld.
There are numerous amazingpodcasters out there that I know
(12:27):
for a fact do not charge theirguests to be on their show.
I mean, look at Joe Rogan, lookat Diary of a CEO, Stephen
Bartlett.
Um, there's quite a few, and Iknow for a fact that they do not
charge their guests.
And let me explain to you whythis is important to point out.
(12:48):
There is a conflict of interestand an erosion of editorial
integrity when a podcast chargesa guest to appear because it
blurs that line betweeneditorial content and
advertising.
Listen, there is a way in whicha podcaster can ethically
(13:10):
monetize their podcast.
I'm trying to do that rightnow, but I'm being very
selective about how I do that.
And in the past, I have hadsponsors and they've all been
long-term sponsors versus theseone-offs, because my whole thing
is I want to create trust andintegrity and authenticity with
(13:30):
my show so that you listenersunderstand that everything I do
is passion over profit.
I'm not trying to make moneyoff of this.
I'm trying to help the world bea better place first.
I mean, making money isdefinitely an essential thing in
(13:51):
this world.
So I'm not discounting theimportance of that, but there
are ways in which a podcastercan do this.
So the problem with chargingguests is that listeners expect
guests to be chosen for theirexpertise, the value, the
authenticity, not their wallet.
So, you know, this is thatwhole pay-to-play model.
(14:13):
So once money enters theequation, it becomes that.
It becomes pay-to-play and itundermines the credibility of
the content.
And so basically, it shifts therole from the interviewer to a
marketer, which compromises thetrust that makes podcasts
powerful.
And I'm going to add anothervery important point to this.
(14:36):
It's one thing if you have apodcast out there to, I don't
know, let's say empower peopleto make money.
It's another thing when we aretalking about people's health
and wellness.
And this is probably one of themost important points.
I have had clients, I have hadpeople DM me on Instagram.
(15:01):
I have had people send memessages through my podcast in a
state of desperation, somehealth challenges more serious
than others.
And this is why I believeplaying with this pay-to-play
model when you're in a space ofhealth and wellness of the body
(15:23):
and the mind and the spirit andthe soul.
And right now, with the way theworld is, it's hard to know
what is real and what isn'tanymore.
So my entire preamble here isto tell you that I am real and I
am transparent, and I don'tlike the deception that I've
(15:46):
been seeing and the credibilityissues.
It's it's it's not okay andit's misaligned.
And for me, ethics alwaysdrives what I do.
So I wanted to give you thatlittle, you know, the preamble
(16:09):
because I just think it's so soimportant in the world that we
live in.
And now please welcome myselfin my first solo episode.
Thank you, thank you so muchfor being here.
Today I'm gonna give you someinformation about late stages of
(16:31):
perimenopause to menopause.
I'm gonna talk to you aboutthings that you might hear
online and things that you mightwant to think about before you
go and say, Oh, that's for me.
I have to do that.
I'm close to menopause or I'min menopause.
(16:52):
I need to lift heavy, I need todo all the things that these
doctors are telling me to dobecause it's gonna help my bone
health.
So I started working out with apersonal trainer at age 48.
I stopped, um, I'm gonna sayit's just over a year ago, and I
just joined a gin.
(17:13):
The reason I did that becauseall of the research that I had
heard about how it's importantto increase muscle and how good
it is for your bones and allthese things before you reach
menopause.
I was recently diagnosed withtwo similar issues with my
(17:39):
bones, and both of them involveit's called osteonecrosis, which
is basically a lack of bloodsupply to the bone and causing
bone death.
So one is in my wrist and oneis in my foot.
The foot is called Freiberg'sdisease or Freiburg's
(18:02):
infraction, and they're prettyserious issues.
Now, this all began in thelatter stages of perimenopause.
The first issue began in 2022,which was the first year I went
(18:24):
from having 12 periods down toonly four periods.
And I started having chronicpain.
I'm like, what the hell?
I never hurt myself, I neverdid anything.
So this was age 52.
The only thing I had been doingregularly is lifting very heavy
(18:49):
now.
The research shows howimportant it is for your bones,
for your muscle, for everythingto lift heavy.
And so I was doing exactly whatthe research showed I should be
doing.
But I guess I injured myselfwithout knowing.
(19:09):
Well, during these latterstages of perimenopause, it
became chronic.
And same thing, necrosis, whichis um, it's osteonecrosis,
(19:30):
which is basically bone death.
And it's in my foot, and thatone happened, it's probably
about a year and a half now.
So I have only technically justentered menopause officially
(19:51):
because in March it was one yearof no periods.
However, I'm one of thosepeople that tends to or tended
to have very extremefluctuations of estrogen
progesterone, and I'm gonnaactually provide you with even
(20:13):
more information.
So I'm like, how is this?
I eat to support my health, Ieat whole real foods, I was
lifting heavy according to thedoctors, I was doing all the
things, but I still got theseissues, and now because I have
(20:33):
them, there ain't no getting ridof them, and this is kind of a
chronic pain that I deal with.
And you're like, Jesus, youknow, if a nutritionist who went
on HRT on time is doing this, Imean, we're all at risk when
(20:55):
you're doing all the rightthings, including HRT, lifting
heavy, eating whole real foods,doing all those things.
So there are factors involvedhere.
One is sometimes I thinkinstead of pushing on through,
(21:19):
maybe we need to treat ourselveswith a little bit more
gentleness versus pushing onthrough to make sure that
everything that we're doingsupports a healthy menopause.
Because I I'd say I'm the onlything with me is that I I feel
like I have one of the verylongest perimenopauses in the
(21:42):
history, but I'm sure I'm notalone in this.
So what can you do?
What would I do differently?
This is the question.
Had I known then what I knownow, what would I have done
differently?
(22:03):
First of all, I would not havebeen lifting or pushing,
pressing 255 pounds plus my bodyweight.
Because if that's not puttingpressure, extreme pressure on my
feet, I don't know what it is,what is.
So aside from you know,avoiding injuries and making
(22:28):
sure you have proper posturewhen you're lifting heavy, those
are all really, reallyimportant.
But the causes of these thingsthat I have are repetitive
trauma, hormonal changes,genetic predispositions.
Those are the three main causesof these bone issues, which are
(22:51):
not osteopenia or osteoporosis.
I have to get regular bonemineral density tests because I
have no thyroid gland.
It all relates to theparathyroid gland, which
actually helps distributecalcium through your body.
It's right, it's I I still havemy parathyroid glands, but
(23:12):
they, you know, they took awaymy thyroid.
Anyway, it also relates tothyroid medication.
If I'm a little bit too highmedicated, it can affect my
bones.
So that's why I get them.
And my bone mineral density isgreat.
So this is something totallydifferent.
And so I'm going, okay, well,number one, I was on HRT in a
(23:36):
timely manner.
I did go on, I started takingestrogen.
It would have been in March orFebruary of 2023.
Remember, my wrist firststarted giving me problems.
It and I still remember I wasin Miami at a conference.
It was October 2022 when I waslike, what the hell?
(23:59):
This isn't going away.
And then February 2023, I wasstill getting periods, just not
very many.
Um, I went on a baby dose ofestrogen.
Maybe it wasn't enough.
Maybe it wasn't enough to helpme heal from that chronic
problem with my wrist.
(24:20):
I don't know.
So what would I do differently?
I'm gonna go back to that.
Number one, I probably wouldhave had my hormones checked a
little bit more often becausethe one thing that I have
noticed is that I have extremefluctuations, and I still do.
(24:44):
You hear a lot of doctors whothink HRG is one and done.
It's not.
So I personally can feel in mybody when my estrogen goes a
little lower.
Because guess what happens?
The wrist gets a little moresore, the foot gets a little
(25:06):
more sore, I have vaginaldryness, I have other issues
that might include mood.
I have a lot of noticeablethings like my skin might be a
little more dry.
So for people or women to thinkand doctors to think that after
(25:27):
menopause, we're flat and we'realways the same, it's wrong.
It's downright wrong.
Because if you look at theresearch, you will see that
anything, even stress, canchange your hormone levels.
And you don't go flat, youdon't go like, oh, I got no
(25:48):
hormones left.
If you had no hormones left,you'd be okay, you wouldn't turn
into a man.
I'm genetically born as afemale.
However, I'd probably have allsorts of things going on because
the androgens would still bethere.
I'd have all kinds of blackhairs coming out of my face.
Listen, the facts are women donot go flat, meaning flat, and
(26:13):
we don't lose our hormones aftermenopause.
However, what you can do ismake sure you work with a
practitioner who checks yourhormones at least during, you
know, perimenopause latterstages and early menopause.
(26:34):
I would say every three months.
Yeah, it's that often.
Because, and and the otherthing is, what I do, and I'm not
giving you medical advice, whatI'm saying is find a hormone
practitioner who will do thisfor you, who will check this for
you.
So, this is my number one.
(26:56):
What I would say I would havedone differently because during
that time I was up, I was down,I was all around, I was lifting
very heavy, it was repetitivetrauma.
I was not taking a fullspectrum collagen.
Go ahead and do the research.
(27:17):
So hydrolyzed.
So now what I do is I take afull spectrum hydrolyzed
collagen.
The one I take, and I have zeroaffiliation, is ancient
nutrition Dr.
Josh Axe.
I love his because he ismarine, he has bovine, he has
(27:38):
bone broth in his.
I love it.
I mean, it's kind of gross.
People tell me to put it in mycoffee.
I'm like, I can't do that to mycoffee.
I can't.
I have like one cup of coffee aday.
I can't ruin it, I can't makeit change consistency.
No, no, it's just a no for me.
So those are the things I wouldhave done differently.
Now, what do I do now aboutthese fluctuations that still
(28:03):
happen?
They still happen.
One thing I do, and this issomething that I would suggest
you speak with yourpractitioner, because I'm not
giving you advice.
I'm just telling you what I do.
One thing I do is I havevarious doses.
So I have 6040.
(28:26):
So estradiol is the most potentof the estrogens, and women
tend to see the most resolutionin their symptoms when they take
estradiol.
So I was on these little babydoses that were like 80-20.
80 initially I was on an 80%estriol.
(28:48):
Remember the weaker, 20%estradiol.
Then I was switched to 60%estriol, 40% estradiol.
These ratios can be changed.
I am on biased.
Okay.
Work with your practitioner.
(29:10):
They are this is a bioidenticalhormone because she can change
these ratios.
So she can go 50-50 on thosetwo estrogens.
For now, I'm on this.
I have some of my otherprescription, which is a lower
dose.
And when I feel like I'm havingmore pain in my wrist and my
(29:33):
foot, I'm having vaginaldryness, I'm having skin issues,
I'm having mood fluctuations.
I might be feeling a littlemore hot at night.
And I'm like, hold on a minute.
I thought that my hot flasheswere resolved.
That's when I'll add a tinylittle extra baby dose once a
day.
And I speak with mypractitioner about it, and I get
(29:56):
my hormones checked every threemonths.
Yes, the Dutch test is great.
But lately, due to costs, I gowith blood work from my
practitioner.
Like going on certain days, youknow, back when you were
menstruating, you'd have to dothese tests to get an accurate
reading on day 19 of your cycle.
(30:18):
Well, if you don't got a cycle,well, then you just go and get
your blood work done.
But I think it's very importantto come and talk to you about
those factors that even when youthink you're doing all the
right things, it may not beright for you.
And I truly wish I'm notregretting going to the gym.
(30:42):
I'm not regretting all thoseyears of working with a personal
trainer.
I'm not.
What I am questioning now isdid I really need to go that
heavy?
And did I have repetitivetrauma as a result?
Maybe it was too much for me.
Maybe I didn't have the rightform.
Maybe I didn't have the rightshoes.
(31:04):
Maybe I have genetics thatpredisposition me to this, but
this is what I've got.
And so now what I'm doing is Iam taking that hydrolyzed full
spectrum collagen that I toldyou about.
You can check it out.
Again, I have no discount, noaffiliation with Dr.
Josh Axe.
It's ancient nutrition.
(31:24):
It's a great collagen.
I am doing physiotherapy.
So the reason I'm doingphysiotherapy is I'm trying to
learn how to balance my weightso that I don't put undue
pressure on these areas where Ihave the osteonecrosis in the
bone.
The facts are I've had, youknow, a couple of different
(31:49):
opinions, and eventually it'llprobably result in surgery.
So for now, I'm doing those twothings.
I still eat well.
I don't, I, I, I also, youknow, you hear a lot of doctors
going, protein load, proteinload.
And I'm like, no, I believe inbalanced amounts of protein in
(32:11):
the diet.
I'm a nutritionist, afunctional nutritionist.
And while protein is veryimportant, I think that we need
to take in as much protein as weneed for what movement we're
doing.
So I've kind of taken a littlebreak from anything heavy.
I'm focusing on myphysiotherapy exercises to help
(32:32):
strengthen the parts where I'mcompensating.
So the other thing thathappened was back in 2010, I
broke the heel bone of myopposite foot.
And so, you know, if you goback in history, you can go and
do a whole historical analysiseven before I hit menopause.
(32:56):
And so for many, many years, Iwas probably compensating
because I was one of thoseasshole patients that never saw,
went, never went to thefracture clinic, never got a
boot, like a proper cast.
Um, that was actually two daysbefore my daughter was diagnosed
with cancer, I broke my foot inour pool.
(33:16):
Like seriously, what the hell,right?
So I didn't, I didn't take careof myself.
And so that's the other thingthat I'm gonna say.
If you do have an injury,especially around menopause,
because you're working out, it'sreally important to take care
of that injury and healproperly.
(33:38):
I've done many shows.
I've done shows on red lighttherapy, by the way.
I am doing red light therapy aswell in this area to try and
bring more blood flow.
But like I think I'm a littlebit like I normally don't say
that, you guys.
But now having had ultrasound,x-ray, MRI, I see that you know,
(34:01):
the only thing I can do is takepressure off where I've got
damage that's there.
So anyway, I hope this washelpful.
I hope I helped you just tothink about things in a
different way.
Think about, you know, the factthat we are not robots, our
(34:22):
hormones don't go flat.
I mean, I have one of my bestfriends, and she went into
menopause quite early, and shesays she still feels like she's
simulating a period.
And maybe I'll put the link tomy article where I wrote about
that.
I feel as women, we are giftedwith I'm gonna say such an
(34:47):
innate ability to feel anyway.
I really, really hope you enjoythis episode.
Please share it, like it, letme know what you think.
Have a good day.
I hope you enjoyed thisepisode.
Be sure to share it withsomeone you know might benefit.
(35:13):
And always remember, when yourate, review, subscribe, you
help to support my content andhelp me to keep going and bring
these conversations to you eachand every week.
Join me next week for a newtopic, new guest, new exciting
(35:34):
conversation to help you liveyour best life.
Hi everyone, welcome to Sandy K Nutrition
Health and Lifestyle Queen.
Today I have me, myself, and I,this is my very first official
solo episode in my new format.
So I decided I would do thisevery so often to mix things up
(00:21):
and ask you, the audience, tosend me questions, send me
comments, send me information,anything that you want to talk
about that you want to addressthat relates to aging better
body, mind, spirit, soul.
Email me sandy atsandyknutrition.ca or DM me on
(00:47):
Instagram or TikTok or Facebook.
You can find me anywhere, andit's just Sandy Knutrition.
Today I'm going to talk aboutall of the advice that we women
are given around perimenopauseand menopause.
There's a lot of it out there,and a lot of it is great advice,
(01:11):
but I always like to say nobodyshould be giving you personal
advice from social media.
Nobody is giving you personaladvice from social media.
Yet somehow, as a society, wetake the words of all these
(01:31):
wellness influencers as gospel.
And then we go and do it, doit, dude it.
Then we go and do it, and thenwe go and hurt ourselves.
I am a perfect example.
And actually, today I'm seeingone of a couple of surgeons for
advice on an injury, which I'mgoing to talk about in this
(01:53):
episode about how everywhere weare hearing, lift heavy, lift
heavy.
It's great for your bones.
Lift heavy.
Well, my beauties, I'm notsaying it's not right for you,
because maybe it is, but what Iam saying is I would love for
(02:15):
you to think about it before yougo ahead and do it.
Please share this episode withanother woman in perimenopause
or menopause who's kind oftrying to figure things out.
It's so helpful if you share mypodcast, either message
(02:35):
somebody with it from Spotify orfrom Apple or anywhere that
you're listening, because mypodcast is available anywhere
and everywhere.
Go to sandycruz.ca to find outwhere.
A lot of my episodes are postedon YouTube, on Rumble, and it's
S-A-N-D-Y-K-R-U-S-E.ca.
(02:58):
Also, reviews helptremendously.
My gosh, that's how I started.
I just asked people to give mereviews on how my podcast has
helped your life, has helped youin whatever way it has helped
you.
If you do that on Apple orSpotify, it really helps me to
(03:22):
continue to get these amazingguests that I've had for almost
six years now.
Be sure that you are followingme on Instagram, Facebook,
wherever you do social media,because I'm very active there.
So, and and you're gonna getall the announcements and
everything.
So it's just Sandy Knutritioneverywhere.
(03:42):
And one last announcementbefore I get on with this
episode.
I want to make it very clearthat at Sandy K Nutrition,
Health and Lifestyle QueenPodcast, every single guest I
have is invited for theirstories and their insights,
(04:04):
never because they are paid tobe here.
My conversations are authentic,educational, and always in
service to you.
The reason I say this is thisworld of wellness has really
changed, as has the podcastingworld.
There are numerous amazingpodcasters out there that I know
(04:30):
for a fact do not charge theirguests to be on their show.
I mean, look at Joe Rogan, lookat Diary of a CEO, Stephen
Bartlett.
Um, there's quite a few, and Iknow for a fact that they do not
charge their guests.
And let me explain to you whythis is important to point out.
(04:50):
There is a conflict of interestand an erosion of editorial
integrity when a podcast chargesa guest to appear because it
blurs that line betweeneditorial content and
advertising.
Listen, there is a way in whicha podcaster can ethically
(05:13):
monetize their podcast.
I'm trying to do that rightnow, but I'm being very
selective about how I do that.
And in the past, I have hadsponsors and they've all been
long-term sponsors versus theseone-offs, because my whole thing
is I want to create trust andintegrity and authenticity with
my show so that you listenersunderstand that everything I do
(05:39):
is passion over profit.
I'm not trying to make moneyoff of this.
I'm trying to help the world bea better place first.
I mean, making money isdefinitely an essential thing in
this world.
So I'm not discounting theimportance of that, but there
are ways in which a podcastercan do this.
(06:00):
For years now, I've beenbringing to you conversations
(06:44):
about wellness from incredibleguests from all over the world.
Discover a fresh take onhealthy living for midlife and
beyond, one that embracesbalance and reason.
Without letting only sciencedictate every aspect of our
(07:07):
wellness.
Join me and my guests as weexplore ways that we can age
gracefully with in-depthconversations about the thyroid,
about hormones, and otheralternative wellness options for
you and your family.
True Wellness nurtures ahealthy body, mind, spirit, and
(07:32):
soul.
And we cover all of theseessential aspects to help you
live a balanced, joyful life.
Be sure to follow my show, rateit, review it, and share it.
Always remember, my friends,balanced living works.
(07:53):
Hi everyone, welcome to Sandy KNutrition Health and Lifestyle
Queen.
Today I have me, myself, and I,this is my very first official
solo episode in my new format.
So I decided I would do thisevery so often to mix things up
(08:19):
and ask you, the audience, tosend me questions, send me
comments, send me information,anything that you want to talk
about that you want to addressthat relates to aging better
body, mind, spirit, soul.
Email me sandy atsandyknutrition.ca or DM me on
(08:44):
Instagram or TikTok or Facebook.
You can find me anywhere, andit's just SandyK Nutrition.
Today I'm gonna talk about allof the advice that we women are
given around perimenopause andmenopause.
There's a lot of it out there,and a lot of it is great advice,
(09:08):
but I always like to say nobodyshould be giving you personal
advice from social media.
Nobody is giving you personaladvice from social media.
Yet somehow, as a society, wetake the words of all these
(09:28):
wellness influencers as gospel.
And then we go and do it, doit, do it.
Then we go and do it, and thenwe go and hurt ourselves.
I am a perfect example.
And actually, today I'm seeingone of a couple of surgeons for
advice on an injury, which I'mgonna talk about in this episode
(09:51):
about how everywhere we arehearing, lift heavy, lift heavy.
It's great for your bones, liftheavy.
Well, my beauties, I'm notsaying it's not right for you,
because maybe it is, but what Iam saying is I would love for
(10:12):
you to think about it before yougo ahead and do it.
Please share this episode withanother woman in perimenopause
or menopause who's kind oftrying to figure things out.
It's so helpful if you share mypodcast, either message
(10:32):
somebody with it from Spotify orfrom Apple or anywhere that
you're listening, because mypodcast is available anywhere
and everywhere.
Go to sandycruz.ca to find outwhere.
A lot of my episodes are postedon YouTube, on Rumble, and it's
S-A-N-D-Y-K-R-U-S-E.ca.
(10:56):
Also, reviews helptremendously.
My gosh, that's how I started.
I just asked people to give mereviews on how my podcast has
helped your life, has helped youin whatever way it has helped
you.
If you do that on Apple orSpotify, it really helps me to
(11:19):
continue to get these amazingguests that I've had for almost
six years now.
Be sure that you are followingme on Instagram, Facebook,
wherever you do social media,because I'm very active there.
So, and and you're gonna getall the announcements and
everything.
So it's just Sandy K Nutritioneverywhere.
(11:39):
And one last announcementbefore I get on with this
episode.
I want to make it very clearthat at Sandy K Nutrition,
Health and Lifestyle QueenPodcast, every single guest I
have is invited for theirstories and their insights,
(12:01):
never because they are paid tobe here.
My conversations are authentic,educational, and always in
service to you.
The reason I say this is thisworld of wellness has really
changed, as has the podcastingworld.
There are numerous amazingpodcasters out there that I know
(12:27):
for a fact do not charge theirguests to be on their show.
I mean, look at Joe Rogan, lookat Diary of a CEO, Stephen
Bartlett.
Um, there's quite a few, and Iknow for a fact that they do not
charge their guests.
And let me explain to you whythis is important to point out.
(12:48):
There is a conflict of interestand an erosion of editorial
integrity when a podcast chargesa guest to appear because it
blurs that line betweeneditorial content and
advertising.
Listen, there is a way in whicha podcaster can ethically
(13:10):
monetize their podcast.
I'm trying to do that rightnow, but I'm being very
selective about how I do that.
And in the past, I have hadsponsors and they've all been
long-term sponsors versus theseone-offs, because my whole thing
is I want to create trust andintegrity and authenticity with
(13:30):
my show so that you listenersunderstand that everything I do
is passion over profit.
I'm not trying to make moneyoff of this.
I'm trying to help the world bea better place first.
I mean, making money isdefinitely an essential thing in
(13:51):
this world.
So I'm not discounting theimportance of that, but there
are ways in which a podcastercan do this.
So the problem with chargingguests is that listeners expect
guests to be chosen for theirexpertise, the value, the
authenticity, not their wallet.
So, you know, this is thatwhole pay-to-play model.
(14:13):
So once money enters theequation, it becomes that.
It becomes pay-to-play and itundermines the credibility of
the content.
And so basically, it shifts therole from the interviewer to a
marketer, which compromises thetrust that makes podcasts
powerful.
And I'm going to add anothervery important point to this.
(14:36):
It's one thing if you have apodcast out there to, I don't
know, let's say empower peopleto make money.
It's another thing when we aretalking about people's health
and wellness.
And this is probably one of themost important points.
I have had clients, I have hadpeople DM me on Instagram.
(15:01):
I have had people send memessages through my podcast in a
state of desperation, somehealth challenges more serious
than others.
And this is why I believeplaying with this pay-to-play
model when you're in a space ofhealth and wellness of the body
(15:23):
and the mind and the spirit andthe soul.
And right now, with the way theworld is, it's hard to know
what is real and what isn'tanymore.
So my entire preamble here isto tell you that I am real and I
am transparent, and I don'tlike the deception that I've
(15:46):
been seeing and the credibilityissues.
It's it's it's not okay andit's misaligned.
And for me, ethics alwaysdrives what I do.
So I wanted to give you thatlittle, you know, the preamble
(16:09):
because I just think it's so soimportant in the world that we
live in.
And now please welcome myselfin my first solo episode.
Thank you, thank you so muchfor being here.
Today I'm gonna give you someinformation about late stages of
(16:31):
perimenopause to menopause.
I'm gonna talk to you aboutthings that you might hear
online and things that you mightwant to think about before you
go and say, Oh, that's for me.
I have to do that.
I'm close to menopause or I'min menopause.
(16:52):
I need to lift heavy, I need todo all the things that these
doctors are telling me to dobecause it's gonna help my bone
health.
So I started working out with apersonal trainer at age 48.
I stopped, um, I'm gonna sayit's just over a year ago, and I
just joined a gin.
(17:13):
The reason I did that becauseall of the research that I had
heard about how it's importantto increase muscle and how good
it is for your bones and allthese things before you reach
menopause.
I was recently diagnosed withtwo similar issues with my
(17:39):
bones, and both of them involveit's called osteonecrosis, which
is basically a lack of bloodsupply to the bone and causing
bone death.
So one is in my wrist and oneis in my foot.
The foot is called Freiberg'sdisease or Freiburg's
(18:02):
infraction, and they're prettyserious issues.
Now, this all began in thelatter stages of perimenopause.
The first issue began in 2022,which was the first year I went
(18:24):
from having 12 periods down toonly four periods.
And I started having chronicpain.
I'm like, what the hell?
I never hurt myself, I neverdid anything.
So this was age 52.
The only thing I had been doingregularly is lifting very heavy
(18:49):
now.
The research shows howimportant it is for your bones,
for your muscle, for everythingto lift heavy.
And so I was doing exactly whatthe research showed I should be
doing.
But I guess I injured myselfwithout knowing.
(19:09):
Well, during these latterstages of perimenopause, it
became chronic.
And same thing, necrosis, whichis um, it's osteonecrosis,
(19:30):
which is basically bone death.
And it's in my foot, and thatone happened, it's probably
about a year and a half now.
So I have only technically justentered menopause officially
(19:51):
because in March it was one yearof no periods.
However, I'm one of thosepeople that tends to or tended
to have very extremefluctuations of estrogen
progesterone, and I'm gonnaactually provide you with even
(20:13):
more information.
So I'm like, how is this?
I eat to support my health, Ieat whole real foods, I was
lifting heavy according to thedoctors, I was doing all the
things, but I still got theseissues, and now because I have
(20:33):
them, there ain't no getting ridof them, and this is kind of a
chronic pain that I deal with.
And you're like, Jesus, youknow, if a nutritionist who went
on HRT on time is doing this, Imean, we're all at risk when
(20:55):
you're doing all the rightthings, including HRT, lifting
heavy, eating whole real foods,doing all those things.
So there are factors involvedhere.
One is sometimes I thinkinstead of pushing on through,
(21:19):
maybe we need to treat ourselveswith a little bit more
gentleness versus pushing onthrough to make sure that
everything that we're doingsupports a healthy menopause.
Because I I'd say I'm the onlything with me is that I I feel
like I have one of the verylongest perimenopauses in the
(21:42):
history, but I'm sure I'm notalone in this.
So what can you do?
What would I do differently?
This is the question.
Had I known then what I knownow, what would I have done
differently?
(22:03):
First of all, I would not havebeen lifting or pushing,
pressing 255 pounds plus my bodyweight.
Because if that's not puttingpressure, extreme pressure on my
feet, I don't know what it is,what is.
So aside from you know,avoiding injuries and making
(22:28):
sure you have proper posturewhen you're lifting heavy, those
are all really, reallyimportant.
But the causes of these thingsthat I have are repetitive
trauma, hormonal changes,genetic predispositions.
Those are the three main causesof these bone issues, which are
(22:51):
not osteopenia or osteoporosis.
I have to get regular bonemineral density tests because I
have no thyroid gland.
It all relates to theparathyroid gland, which
actually helps distributecalcium through your body.
It's right, it's I I still havemy parathyroid glands, but
(23:12):
they, you know, they took awaymy thyroid.
Anyway, it also relates tothyroid medication.
If I'm a little bit too highmedicated, it can affect my
bones.
So that's why I get them.
And my bone mineral density isgreat.
So this is something totallydifferent.
And so I'm going, okay, well,number one, I was on HRT in a
(23:36):
timely manner.
I did go on, I started takingestrogen.
It would have been in March orFebruary of 2023.
Remember, my wrist firststarted giving me problems.
It and I still remember I wasin Miami at a conference.
It was October 2022 when I waslike, what the hell?
(23:59):
This isn't going away.
And then February 2023, I wasstill getting periods, just not
very many.
Um, I went on a baby dose ofestrogen.
Maybe it wasn't enough.
Maybe it wasn't enough to helpme heal from that chronic
problem with my wrist.
(24:20):
I don't know.
So what would I do differently?
I'm gonna go back to that.
Number one, I probably wouldhave had my hormones checked a
little bit more often becausethe one thing that I have
noticed is that I have extremefluctuations, and I still do.
(24:44):
You hear a lot of doctors whothink HRG is one and done.
It's not.
So I personally can feel in mybody when my estrogen goes a
little lower.
Because guess what happens?
The wrist gets a little moresore, the foot gets a little
(25:06):
more sore, I have vaginaldryness, I have other issues
that might include mood.
I have a lot of noticeablethings like my skin might be a
little more dry.
So for people or women to thinkand doctors to think that after
(25:27):
menopause, we're flat and we'realways the same, it's wrong.
It's downright wrong.
Because if you look at theresearch, you will see that
anything, even stress, canchange your hormone levels.
And you don't go flat, youdon't go like, oh, I got no
(25:48):
hormones left.
If you had no hormones left,you'd be okay, you wouldn't turn
into a man.
I'm genetically born as afemale.
However, I'd probably have allsorts of things going on because
the androgens would still bethere.
I'd have all kinds of blackhairs coming out of my face.
Listen, the facts are women donot go flat, meaning flat, and
(26:13):
we don't lose our hormones aftermenopause.
However, what you can do ismake sure you work with a
practitioner who checks yourhormones at least during, you
know, perimenopause latterstages and early menopause.
(26:34):
I would say every three months.
Yeah, it's that often.
Because, and and the otherthing is, what I do, and I'm not
giving you medical advice, whatI'm saying is find a hormone
practitioner who will do thisfor you, who will check this for
you.
So, this is my number one.
(26:56):
What I would say I would havedone differently because during
that time I was up, I was down,I was all around, I was lifting
very heavy, it was repetitivetrauma.
I was not taking a fullspectrum collagen.
Go ahead and do the research.
(27:17):
So hydrolyzed.
So now what I do is I take afull spectrum hydrolyzed
collagen.
The one I take, and I have zeroaffiliation, is ancient
nutrition Dr.
Josh Axe.
I love his because he ismarine, he has bovine, he has
(27:38):
bone broth in his.
I love it.
I mean, it's kind of gross.
People tell me to put it in mycoffee.
I'm like, I can't do that to mycoffee.
I can't.
I have like one cup of coffee aday.
I can't ruin it, I can't makeit change consistency.
No, no, it's just a no for me.
So those are the things I wouldhave done differently.
Now, what do I do now aboutthese fluctuations that still
(28:03):
happen?
They still happen.
One thing I do, and this issomething that I would suggest
you speak with yourpractitioner, because I'm not
giving you advice.
I'm just telling you what I do.
One thing I do is I havevarious doses.
So I have 6040.
(28:26):
So estradiol is the most potentof the estrogens, and women
tend to see the most resolutionin their symptoms when they take
estradiol.
So I was on these little babydoses that were like 80-20.
80 initially I was on an 80%estriol.
(28:48):
Remember the weaker, 20%estradiol.
Then I was switched to 60%estriol, 40% estradiol.
These ratios can be changed.
I am on biased.
Okay.
Work with your practitioner.
(29:10):
They are this is a bioidenticalhormone because she can change
these ratios.
So she can go 50-50 on thosetwo estrogens.
For now, I'm on this.
I have some of my otherprescription, which is a lower
dose.
And when I feel like I'm havingmore pain in my wrist and my
(29:33):
foot, I'm having vaginaldryness, I'm having skin issues,
I'm having mood fluctuations.
I might be feeling a littlemore hot at night.
And I'm like, hold on a minute.
I thought that my hot flasheswere resolved.
That's when I'll add a tinylittle extra baby dose once a
day.
And I speak with mypractitioner about it, and I get
(29:56):
my hormones checked every threemonths.
Yes, the Dutch test is great.
But lately, due to costs, I gowith blood work from my
practitioner.
Like going on certain days, youknow, back when you were
menstruating, you'd have to dothese tests to get an accurate
reading on day 19 of your cycle.
(30:18):
Well, if you don't got a cycle,well, then you just go and get
your blood work done.
But I think it's very importantto come and talk to you about
those factors that even when youthink you're doing all the
right things, it may not beright for you.
And I truly wish I'm notregretting going to the gym.
(30:42):
I'm not regretting all thoseyears of working with a personal
trainer.
I'm not.
What I am questioning now isdid I really need to go that
heavy?
And did I have repetitivetrauma as a result?
Maybe it was too much for me.
Maybe I didn't have the rightform.
Maybe I didn't have the rightshoes.
(31:04):
Maybe I have genetics thatpredisposition me to this, but
this is what I've got.
And so now what I'm doing is Iam taking that hydrolyzed full
spectrum collagen that I toldyou about.
You can check it out.
Again, I have no discount, noaffiliation with Dr.
Josh Axe.
It's ancient nutrition.
(31:24):
It's a great collagen.
I am doing physiotherapy.
So the reason I'm doingphysiotherapy is I'm trying to
learn how to balance my weightso that I don't put undue
pressure on these areas where Ihave the osteonecrosis in the
bone.
The facts are I've had, youknow, a couple of different
(31:49):
opinions, and eventually it'llprobably result in surgery.
So for now, I'm doing those twothings.
I still eat well.
I don't, I, I, I also, youknow, you hear a lot of doctors
going, protein load, proteinload.
And I'm like, no, I believe inbalanced amounts of protein in
(32:11):
the diet.
I'm a nutritionist, afunctional nutritionist.
And while protein is veryimportant, I think that we need
to take in as much protein as weneed for what movement we're
doing.
So I've kind of taken a littlebreak from anything heavy.
I'm focusing on myphysiotherapy exercises to help
(32:32):
strengthen the parts where I'mcompensating.
So the other thing thathappened was back in 2010, I
broke the heel bone of myopposite foot.
And so, you know, if you goback in history, you can go and
do a whole historical analysiseven before I hit menopause.
(32:56):
And so for many, many years, Iwas probably compensating
because I was one of thoseasshole patients that never saw,
went, never went to thefracture clinic, never got a
boot, like a proper cast.
Um, that was actually two daysbefore my daughter was diagnosed
with cancer, I broke my foot inour pool.
(33:16):
Like seriously, what the hell,right?
So I didn't, I didn't take careof myself.
And so that's the other thingthat I'm gonna say.
If you do have an injury,especially around menopause,
because you're working out, it'sreally important to take care
of that injury and healproperly.
(33:38):
I've done many shows.
I've done shows on red lighttherapy, by the way.
I am doing red light therapy aswell in this area to try and
bring more blood flow.
But like I think I'm a littlebit like I normally don't say
that, you guys.
But now having had ultrasound,x-ray, MRI, I see that you know,
(34:01):
the only thing I can do is takepressure off where I've got
damage that's there.
So anyway, I hope this washelpful.
I hope I helped you just tothink about things in a
different way.
Think about, you know, the factthat we are not robots, our
(34:22):
hormones don't go flat.
I mean, I have one of my bestfriends, and she went into
menopause quite early, and shesays she still feels like she's
simulating a period.
And maybe I'll put the link tomy article where I wrote about
that.
I feel as women, we are giftedwith I'm gonna say such an
(34:47):
innate ability to feel anyway.
I really, really hope you enjoythis episode.
Please share it, like it, letme know what you think.
Have a good day.
I hope you enjoyed thisepisode.
Be sure to share it withsomeone you know might benefit.
(35:13):
And always remember, when yourate, review, subscribe, you
help to support my content andhelp me to keep going and bring
these conversations to you eachand every week.
Join me next week for a newtopic, new guest, new exciting
(35:34):
conversation to help you liveyour best life.
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