Everything Women (and Men!) Need To Know About Menopause | Lavina Mehta MBE - S1 E32

[00:00:00]Woo. [laughter] >> I mean, it's crazy to think that we're [music] in 2026 and there's this lack of knowledge and information.

[00:00:07]>> The healthiest type of snacking around.

[00:00:09]I always say >> there's no food involved. Unfortunately, >> I want and [music] every man that you know to watch this episode because it's important.

[00:00:21]>> Hello and welcome to Right at Home, the podcast. Today we [music] are joined by a very special guest in the name of Lavina Meta, MBE. Oh gosh, >> you're the first person I've with an MB that's ever been in this house.

[00:00:32][laughter] >> Thank you for having me. That's so cute.

[00:00:36]>> No, thank you for joining us. We um we know Lavina. We've met her through the industry a couple of times and we saw you recently, didn't we, when me, mom, and Natalyia went to the Lion King musical with Hello Magazine.

[00:00:46]>> Yeah. and you were there and we got chatting and um if you don't mind me introducing you, you are basically everything you know factual information for menopause.

[00:00:59]Um your MBE is for keeping the nation fit during the pandemic. Is that correct? Elder elderly people.

[00:01:06]>> Yeah, it was everyone but especially the elderly. I love them so much. Yeah.

[00:01:10]>> Um and yes, so we were like, you're such an interesting person. and you're always lovely and a breath of fresh air. So, we wanted to come on here and have a chat.

[00:01:19]>> You're so sweet. I'm such an honor to be a >> here with you gorgeous girls.

[00:01:24]>> A no, you're amazing.

[00:01:26]>> So, yeah, we kind of Let's start off with the MBA. How did that come about?

[00:01:30]That's amazing.

[00:01:31]>> Pinch me. Pinch me still. Um it's just surreal because like none of this was planned. Like even moments like this I'm just so grateful for.

[00:01:40]>> Um I was actually out of work. I'd like stopped my work. I was a global project manager in my early 20ies and then I became a mom to three amazing boys and um I decided to kind of leave the global um project management world because it was so demanding and I was in a blessed position. I was like able to bring the kids up and I was um kind of at my most unhealthy I would say um after my son who's 18 the pregnancy then um I put on so much weight I was kind of you know I say that I was double my size but I was so skinny in my sort of 20s and 30s that I just put the weight on and I kept eating for two for too long and I was worried about things like diabetes are really rife in the South Asian community especially and in my mom's side of the family. Um and then I got into strength training and fitness um when the kids all got into school and decided to just uh learn about the power of exercise because I could feel like the physical transformation but most importantly what it was like doing to my mindset and you know when you get a little bit older and you're dealing with um lots of different ups and downs of life. It was kind of um what exercise was doing for me mentally that I wanted to learn about. [snorts] >> Um I'd never exercise. I always say I was never sporty even growing up like ticking the boxes at school. Sat the exams to become a fitness instructor just for my own personal knowledge.

[00:03:05]>> Amazing.

[00:03:06]>> And then a PT and then um just before like the pandemic hit obviously I'd qualified and friends found out cuz I had to use some friends as case studies for the exams and I started training women in my home basement. Oh amazing onetoone. uh the pandemic hit and just before that I'd like talked about this concept that I'd uh been researching called exercise snacking which I'm kind of known for and that was back in 2018.

[00:03:32]Um pandemic hit and I decided to just start going live to um just cuz gyms were closing and I just said to my husband look like let's do something to keep people moving. I really believe in the power of exercise to boost our immunity to boost our um like when social connection obviously with the lockdowns people were just being so isolated, boost our mental health and all of that. And I started going live like first time ever on my tiny Instagram account. Um and most fitness instructors hadn't hit that go live button, you know, even before Joe Wixs and everyone. And it just blew up like out of nowhere. I did these lunchtime exercise snacks. I did like evening workouts for um all ages like structured programs cuz I was worried about then everyone getting into hit you know from home and getting injured. So I was like let's do mobility stretch let's do strength training properly [snorts] and try and guide people and like create a sense of community. Um and then I started doing workouts with my very camera shy mother-in-law.

[00:04:32]>> I've seen this on your Instagram which is very sweet.

[00:04:34]>> Thank you. We still do every Friday cuz I love it so much. We've had like up to the age of 100 join us live from a care home. Oh my god, that's amazing.

[00:04:43]>> Without Alzheimer's, um, which I'm really passionate about and it just like blew my mind. I just thought if all ages can even like incorporate just a bit of movement.

[00:04:51]>> Absolutely. If all the care homes joined onto your live every week. I mean, how what a difference that could make.

[00:04:55]>> That is one of my goals. So, when that when I saw those um care homes joining, I've always said cuz my grandmother had Alzheimer's and she ended up in a care home and it was the hardest thing for our family. Um, and I always say, you know, I want all care homes to use those free workouts.

[00:05:09]>> Absolutely.

[00:05:10]>> Um, so yeah, we go live every Friday.

[00:05:12]There's hundreds saved on my YouTube channel. And it's literally like seated exercises that all ages can use because we're all sitting for too long, you know, like we're >> 10 hours a day is like the average person working from home that's sedentary and you're just literally not even getting your steps in on the commute. You're just sitting backtoback virtual like Zoom calls. Um, so I'm really passionate about, you know, continuing those sessions. And then, yeah, the MBE, to come back to your question, was a random email I got in June.

[00:05:40]>> Absolutely amazing.

[00:05:42]>> Like June 2020, 3 months after I started going live and I just thought someone's having a laugh. A prank or something.

[00:05:48]>> Yeah. And I called the number and it was like, "No, this is, you know, the palace's office and you've been awarded an MVE and you can accept or even decline it."

[00:05:58]>> [laughter] >> So, it's really g me goosebumps to be honest with you. Incredible, isn't it?

[00:06:02]Unbelievable.

[00:06:03]>> Yeah, it's amazing for like my parents that came to the UK in the '60s, you know, from um like Kenya and India and like they started from scratch and you know, I just thought then >> Amazing. What a story.

[00:06:16]>> Yeah. Like sort of >> and I think Yeah. Like you you know, your service to the to the elderly during the pandemic. I mean, that's that's like invaluable, isn't it? It's amazing. So well done and congratulations.

[00:06:28]>> Who was the first person you told when you were being offered an MBE?

[00:06:32]>> Um yeah, it was my husband. [laughter] >> Like someone's having a laugh. I thought it was you know one of the kids or him just um you know like >> being silly. Yeah.

[00:06:42]>> And who presented it to you?

[00:06:43]>> Oh, she's amazing. Princess Anne. Um and it was you know there was so many delays because of the pandemic and all the lockdowns.

[00:06:51]>> So it was about a year and a half after and I went to Windsor Palace in Assari.

[00:06:55]Wow.

[00:06:56]>> And um she was just so elegant. I'm already straightening doing my posture because I was probably one of the last cuz they do it alphabetically. I had to wear a mask still cuz I got this beautiful mask made you know out of the same material as my sari. I was sweating out. I was in like deep perry metaphors then. Oh my god.

[00:07:13]>> But she knew everything about me and you know we had a lovely chat about exercise and she knew about the chair workouts that I do.

[00:07:24]Yeah. about like strength training.

[00:07:25]She's just an amazing lady. Yeah, it was such an honor.

[00:07:29]>> How fabulous.

[00:07:29]>> Amazing.

[00:07:30]>> I just saw a video online of you and your mother-in-law on holiday [laughter] and she's sat on the sunbed and you're stood and you're doing the heel raises and she's sitting there doing and then she's doing the the the shoulder rolls.

[00:07:40]>> It did make me laugh. Is she happy to be in these videos? She enjoys it.

[00:07:43]>> You know, it's so funny cuz when I first asked her, um we're Jane and she lost my father-in-law. Um gosh, it's like 12 years ago. It feels like yesterday, but I was so close to him cuz we lived in a joint family when I first got married.

[00:07:57]So there were like nine of us in the house and we lost him to a brain tumor so suddenly it's like within six months and there was no signs you know he was at the gym at half six in the morning >> stressfree like brain tumors are just you know so tragic um but yes she kind of became uh turned to religion and Janism is quite a strict religion it's like stricter than Hinduism um originates from Buddhism and she really just turned to her religion so she lives like a Jane monk which my grandmother tried to do in the UK but outside of India it's like you know it's literally devoting your life to religion and when I asked her to come on camera with me she was just like having none of it you know like quite shy a bit more introverted and reserved >> and um I said look you know I tried to turn it around my husband helped me and he said you know mom let's do it because you got to be able to help people and that's part of our religion it's all about karma and nonviolence and like treating people the way you want to be treated let's help people and so she joined and she was really shy and then the MB came along and we got interviewed by all like ITV, BBC News, Sky News like everyone and [snorts] she sort of started to like enjoy a little bit more >> get some confidence.

[00:09:09]>> But yeah, when you saw her on the beach like that was her actually encouraging me. Six years later I'm thinking she looked at me and she just started doing her heel raises and I was like we're getting this on camera. It was like 38°.

[00:09:21]>> I can see you got the little fan around your neck. It's [laughter] so funny. She is 78 and my mom is 80. So they if she can't make the live workout as I often wrote my mom in.

[00:09:30]>> I was going to ask how come your mother-in-law did your mom not want to do it or did you ask her first?

[00:09:36]>> So during the pandemic obviously um it was like whoever was in your household because we live now next door to each other.

[00:09:44]>> Um you know we were just paranoid about keeping her safe. Yeah.

[00:09:48]>> Um so we stopped going to the gym and then when she saw me going live in the garden with my husband and youngest son and doing the exercise and um my mom and dad were like logging on on Instagram. They could hardly use a mobile phone and then they were trying to log on on Zoom and Instagram and then I was streaming on like multiple South Asian platforms. I was just trying to get the message out like let's get moving and especially my community cuz I feel like there's not enough awareness about >> health exercise the benefits of it to reduce like so many common chronic illnesses. So >> I asked [snorts] my mother-in-law but then my mom has been like my inspiration all my life. So she's quite on board with it all as well. Um so yeah I've done holiday workouts with her as well which is totally amazing. This is your book, The Feelgood Fix. And this talks you through all the different kinds of exercise snacking you can do pretty much.

[00:10:39]>> So when [snorts] you say exercise snacking, what do you mean by exercise snacking?

[00:10:42]>> Yes. So >> like bite-size.

[00:10:44]>> Yeah.

[00:10:45]>> Exercise. Is that correct? Like >> exactly that. The healthiest type of snacking around. I always say >> there's no food involved, unfortunately.

[00:10:51]>> I mean, you could squat with, you know, your favorite little treat and have a little bite. Um, no. When I read about the studies, I just thought it's a game changer because I was leading, you know, a busy life like we all are and life has just got even busier. But when you're juggling kids or work or, you know, motherhood or whatever it is, um, it's showing, the science shows that little bite-sized amounts, like you said, if you do them regularly, like a minute every hour, that would be amazing. It helps with things like your key indicators. So, helps with your blood pressure, your cholesterol, your blood sugar levels, which we know, I don't know if you're in tune with your blood sugars, but growing up, I knew that I never had awareness of that and I used to get like hypoglycemic.

[00:11:35]>> It's a minor low.

[00:11:36]>> Yeah.

[00:11:37]>> And I just had a hormone test.

[00:11:38][clears throat] We'll go into that in a minute.

[00:11:39]>> Wow. Yeah. So, I used to be on this roller coaster and I never knew how to manage it. And actually, exercise alone is one of the best things that you can do to help balance your blood sugars and they can affect your mood, your productivity, your energy. You can have those dips and dives, right? And I used to faint sometimes when I was commuting.

[00:11:56]>> We all get it, don't we? We all We must all have And then when I was pregnant, I um fainted twice. I've never fainted in my life, but I've got I have so many occasions where I suddenly get the shakes. I actually had it yesterday >> and I might have even eaten, but there's something to do with >> sometimes I have it after eating and it's worse because you actually feel sick because you don't want to eat anything. But the only way to get rid of it is to either have like sugar or a banana or something. Swim it last night.

[00:12:21]I used to have to [clears throat] mar at the end of the swimming pool in case it came over and I used to I used to think to myself, yeah, I've dev everywhere I went, I used to keep chocolate or something in my handbag.

[00:12:38]>> I've learned now that actually protein is probably one of the best things you can have. Like obviously if you could have >> You crave sugar though, don't you, in that moment, don't you? It's like I need something.

[00:12:47]>> You just your body's like asking for it.

[00:12:49]Um, yeah, I used to faint. I fainted once on the on my commute to the from like northwest London to Canary Warf. It was like an hour and a half and I fell on someone and I would be like, "No, I'm low on my blood sugars." And because of diabetes being a worry in my family and my community, like South Asians are six times more likely to get type 2 diabetes than the average white person.

[00:13:11]>> Um, and then it leads on to obviously cardiovascular disease, like strokes, heart attacks, it's all linked. So, I was really worried about pre-diabetes.

[00:13:19]And obviously when I was like unhealthy, like I wasn't exercising, I wasn't eating well. Um, it was always on my mind. And now I do find like cuz I've increased the amount of protein, like I try and get, it's very hard being a vegetarian, hence, you know, my mom's books there as well to help. But 20 to 30 grams of protein per meal if you can get that helps for me to satiate my body. So, I'm less likely to have those sort of ups and downs.

[00:13:47]>> And then I always move after meals. So, that's also in my book. And there's a lot of science behind that. Um, if you can move like go for a little feelgood walk, as I say, I'm just looking outdoors at their gorgeous garden and the sun's shining. But, you know, if you can't get out into a park or say you're working from home, every time you eat, do some movement. be it a five or 10 minute walk like around the block, around the garden, up and down your stairs, a stair snacking. There's some science behind that as well. But the heel raises are the best hack because if you can't get up, you know, after a restaurant, if you're stuck at a beautiful meal and you don't want to start squatting like I do everywhere in public just to like normalize it, um you can do heel raises. And they're saying that your solius muscle in your calf is like your second heart. And that's um if you do like 3 to 5 minutes of simple heel raises under the table.

[00:14:40]>> So you mean like if you got Yeah. You just like lift your heel down >> up and down with your heels time now.

[00:14:46]>> Yeah. Exactly. That's what I do. I literally do it all the time.

[00:14:49]>> We're going to see her in the pub every night. [laughter] >> Send me that video, Carol. We'll get that on Instagram.

[00:14:54]>> She's going to think of you every time.

[00:14:56]>> Tag me. Exercise snacking. Um, but there's loads of science and it's a really good hack. Like you could do it seated. If you're standing obviously you've got your body weight >> and it helps to balance your blood sugar levels. Like the science is emerging. So it's giving people these like free tools that I really want the whole world to know which not only like >> and it's not rocket science is it?

[00:15:17]>> No. And it's not hard. Everybody can do that. Yeah.

[00:15:20]>> Everyone can do it. Like you could do it seated or standing. You could do it anywhere in whatever clothing.

[00:15:25]>> Yeah. I always say this because like older people I always say to my husband his mother she's become really like she's not very mobile now and it is because she's never really done any exercise in her life.

[00:15:36]>> She's very weak. She's not well very not well weight and everything >> but I always say to my husband if only she had have kept doing some little tiny exercise to keep her legs moving.

[00:15:47]>> Exercise is extreme.

[00:15:47]>> So your legs they you do forget how to use your legs.

[00:15:50]>> I mean all I think about now it's not about how I look. You know, I've got this exercise for sanity, not vanity.

[00:15:55]I'm known for this >> phrase that I came up with, you know, when I went through my own wellness journey, feel good, like journey as I call it, through strength training and I realized like what it was doing for me mentally, but >> it's that kind of um thinking about your long-term health. So, reframe it rather than okay, yes, we all want to look great to feel great, but let's think about how am I going to be when I'm that 70, 80 year old? Am I going to be able to still be doing the things that I love? You know, like going for those long walks, looking after your grandchildren, doing your own shopping, like traveling alone, like whatever it is that you want to carry on doing on that bucket list.

[00:16:32]>> Let's think about how you can future proof your body. And really what we do like from our 30s and 40s, which is why I'm so glad the younger the better, but also it's never too late. Um that's the message is like you know those 70 80 year olds that join me every week all the new people that come on um they're lifting you know weights with tin cans and plastic bottles cuz I don't want any barriers to exercise like great if you can afford >> I remember doing that in lockdown though I remember doing home workouts >> we did so many didn't >> and I didn't have weights at one point I'm pretty sure I was having like tinned beans >> that kept me sane >> your brother did loads [clears throat] right Josh did train right >> and we joined an online thing And I did hit workouts probably four four to five times a week because it was the only thing that kept me sane. And then I had a had a pelaton.

[00:17:21]>> And then I fell in love with spinning and that's what I do on a weekly basis now. I love >> you need to do the strength. Are you doing strength training?

[00:17:27]>> I'm doing a bit of that as well. But I know you're right. I do need to do more before Pilates as well and then PT every now and again.

[00:17:33]>> All amazing. All amazing. But the last bit every now and again I really want you to do two to three times a week at minimum >> really. So the government guidelines that people don't know are, you know, like everyone just goes to do cardio or hit or whatever, you know, like the sort of >> whether I'm I don't do that now because I think the older I get, what I need to do is be able to be flexible.

[00:17:55]>> Yeah.

[00:17:55]>> Be able to walk for as long as I I I love my walking.

[00:17:58]>> Same >> and to be able to bend, move, and everything. So sometimes when I've not been to the gym for a while, like I I hadn't for a few weeks, I was really like, you know, you can't face it.

[00:18:06]>> Yeah.

[00:18:07]>> And I did a class yesterday and I I was so pleased when I come out. I thought I can still touch my toes. I can still bend. I can still do that.

[00:18:13]>> You need to like You're at a point now, Mom, I think, where you're quite in transition where you could go either way. And >> no, I'm never going to be able to go the other way.

[00:18:19]>> No, no, you're never going to not do exercise. I just mean like your body is is going to, you know, it's >> up.

[00:18:25]>> No, you you now is the time where you have to >> Oh, yeah, definitely. And it does play on my mind. Like I make sure if I've not done something, I make sure there's that I go there and do that class that's bending, touching toes. this. What were you going to say about this?

[00:18:38]>> No, I need everyone [clears throat] to be doing like have this mindset that you've got, Carol. But what I really want them is to have it from their 40s cuz all the research I've been doing around >> your muscle mass, your bone density, you actually start losing it after the age of 30. So in your 30s, it all starts declining. But then when you get into your 40s, especially as women, and once you hit per menopause and menopause, um your bone density, your muscle mass plummets. So that is where everything you do from your midlife I've got a big in bold saying your midlife health is your biggest predictor of your long-term health. whatever we do right now like even dementia and Alzheimer's you know I'm an ambassador now for so many charities like that are passion I'm really passionate about like diabetes UK Alzheimer's society well-being women patron menopause mandate all the things I'm researching and seeing is like the changes in your brain start in your 40s and then the symptoms of things like dementia and Alzheimer's present you know when you're much older but what we do now is your investment It's like your pension. I want it to be like your health pension. Invest in that.

[00:19:48]>> And then exercise snacking is for when we are busy. Like I would love you to do everything you're doing. Don't stop the pilateses, the spinning, all the things that bring you joy. Add the two to three strength training where you're covering all your big muscle groups.

[00:20:04]>> True. I've Yeah.

[00:20:06]>> You mean like like weight? So, anything that you're bearing weight on your body. So, some load. You can start off with body weight and obviously I try and make it very easy for people. So I want them to be doing like squats when the kettle's boiling like a snacking way to start them off.

[00:20:23]Press [clears throat] ups when you know your vegetable steaming.

[00:20:27]>> You'll see [laughter] me pub and I do disappear and [laughter] then >> join me Carol. I want this to be a movement and just to normalize, you know, I go into workplaces because um everyone's sitting too long and I know if they want stressfree, happy, productive environments for their staff, if you can bring movement into your dayto-day, if you can just get them out, >> you should get like everyone up in the office and be like, "Right, 10 minutes, everyone walk around."

[00:20:54]>> A lot of people now that um work from home and they have the >> Yeah. the walking machine.

[00:20:59]>> The walking machine without the sides on it, so it's just even though I think I'd fall off, but >> I think I would fall off. that they like stand there with their laptop and they're walking.

[00:21:08]>> Whatever you can do like I find those I think I would be a bit imbalanced. I don't know how I type but maybe when you're on calls you could use that.

[00:21:15]>> Definitely.

[00:21:16]>> Um if you So exercise snacks are as effective if not more effective than the long workouts that sometimes we can't fit into our lives or you may have done in the morning.

[00:21:28]>> So I call these active couch potatoes in my book. You might have worked out in the morning which is amazing. get that done. But if you are then sitting for 8 to 10 hours a day, it actually has a negative effect. I want people to get up like even if it is, you know, I have an alarm bell like 30 minutes an hour. If you set a timer, sometimes your >> uh people wear a lot of devices, you know, trackers, they'll say stuff, but listen to it or set an alarm or put it in your diary like you prioritize, you know, getting your hair done or um going out for a meal. Like actually schedule this stuff in your diary. I want them to have an hourly sort of exercise snack bell that goes off. And I've done it, you know, in workplaces. I've been in like LinkedIn, Google, YouTube. I've been on some of the biggest workplaces where they're ready to embrace these concepts because they realize that so many people are signed off sick for stress.

[00:22:21]>> Yeah.

[00:22:22]>> Um for like health issues, mental health, like exercise is one of the best things you can do for your mood. Like it reduces stress, anxiety, depression.

[00:22:32]especially for women when you start going into workplaces and looking at the stats around menopause, which is why I'm really passionate about going back into the workplace where I used to be, you know, in this um with a different hat on, but one in 10 women have left the workplace because of menopause symptoms.

[00:22:48]And um you know, they're saying that so many women right now are thinking about leaving their jobs just because of menopause symptoms. That breaks my heart, right?

[00:22:58]>> Yeah. Let's go into menopause because it's a huge thing for, you know, for my age and whatever. Like, it's something that's very current. I went for a hormone test last week and I got the results a few days ago. And what came back was that I am probably not in per menopause, which shocks me because of the symptoms I've got. Um, from the levels they're saying I'm not. However, I do have low blood sugar. My thyroid is low, >> right?

[00:23:25]>> Um, and what was the other one? low testosterone >> and they said you're not in per menopause >> and I'm not in parmenopause. [snorts] >> So I'm not a doctor >> but um the guidance from the British menopause society you know the nice guidelines NHS guidelines now for diagnosing pmenopause it's all about your symptoms so you any woman can print off there's like nearly I think 80 symptoms.

[00:23:53]>> I was going to say there's so many how do you know whether you are or not? I would say if you're ticking a fair few.

[00:24:00]So, um for me it was um sleepless nights like the not just the sleep that goes when you become a mom, but waking up at 3:00 a.m. and you literally can't fall asleep again.

[00:24:09]>> Well, this is what I had, wasn't it?

[00:24:11]Like last week or the week before, four nights in a row, I was waking up at 3:00 and couldn't sleep till like half 5. But touch wood, that's stopped. I don't think I ever had that when I went through.

[00:24:20]>> I mean, this is just me personally. Um I my periods went off whack as my 40th birthday present. They were always like on the dot every month and I just started them becoming like irregular and I just qualified as a PT. Then I started going on live. It was causing havoc to my new career and [snorts] me wearing like Lyra thinking, "Oh my god, am I just going to come on my period like random regular fine?"

[00:24:44]>> Um, another sign I had was anxiety which scared the hell out of me forever.

[00:24:49]because I had never had that. And I had I was like, >> um, yes, I'm doing new things like I'm on TV, radio, social media, like things I'd never imagined, but I started talking about it before the lives. I'd be like, you know, I'm feeling really anxious today, but I've come on live.

[00:25:04]Let's get this done, you know, and I'd do like a 10-minute workout with them.

[00:25:07]And I'd thank everyone. I'd be like, you know, thank you for coming on, but actually my anxietyy's gone and I feel so much better. And then friends started asking me, they're like, Lvina, you're such like a positive person. Why are you talking about anxiety? So, I never realized that. And then the most scary for me was brain fog.

[00:25:23]>> Oh god, don't get me started on brain fog.

[00:25:26]>> Oh.

[00:25:26]>> Then I don't know if it's from my having prison four years ago. I >> So, >> do you just get brain fog when you become a mom because everything's a lot more busy and but then I do have brain fog and it's driving me up the wall. I never used to have it.

[00:25:38]>> Yeah. I mean, I never used to have it.

[00:25:39]My brain was >> I don't really get brain but >> I don't really get that, do I?

[00:25:43]>> Did you ever have it? Mom, you went through menopause when you hit it? Yeah.

[00:25:45]When you hit it? I don't think so. I All I All I can remember the menopause was hot flushes. That's it.

[00:25:51]>> And she her mood was definitely >> She thinks my mood changed, but I don't think it did. But then she says it.

[00:25:55]>> You were very snappy. And I say snappy.

[00:25:57]I'm not that type of person. So yeah. So I don't I remember the hot sweats and like literally sweating and then waking up in the morning. The bed used to be soaking wet, but it only lasted for such a little time in my >> when Yeah. Yeah, when I wrote my book >> a year and a half ago, I think, um I actually wrote I don't get um night sweats or hot flashes. And you know, they often stereotypically just think menopause in the old days, hot flashes.

[00:26:23]Yeah. They're actually saying um that the psychological impact so the mood, the depression, the anxiety, the stress, the erratic bouts of like rage that sometimes happen um there women that you know the surveys that we've been doing with menopause mandate and we've got a big survey coming out has come out just now. I'd love women to sign up to it takes like 10 minutes but the more information and research that we get on women's health the more we can support women through this. They're showing that actually psychological um symptoms are probably much higher than those typical hot flushes that we used to always talk about. And I never started experiencing hot flushes until my book was published and it was 6 months before I hit the menopause. I hit it at 46 which again I raised awareness of because South Asian >> is that right? [snorts] Well, South Asian women, the limited research that we've got, could hit the menopause 5 to six years earlier than the average white female, which um you know, as a white female, you're likely to hit it on average at the age of 51.

[00:27:24]>> I'm 51.

[00:27:25]>> But I always say gospel.

[00:27:31]Yeah.

[00:27:32]>> And you obviously I'm so glad you're part of this conversation because I want young women to feel equipped, not scared. Like the more we talk about this, the more you know, we never talked about this 10 years ago.

[00:27:42]>> So quick. Like I I remember like conversations of menopause in the press or, you know, certain people in the public eye and I'd be like, "God, yeah, I've got all that to come, but that's ages away, so I don't need to worry.

[00:27:51]It's come around like that. I'm not saying I am in permenopause, but I definitely think I'm close and I I think I've got some symptoms."

[00:27:58]>> But like it does come around so quick.

[00:28:00]So yeah, whilst telling you I'm probably so many years off of it actually. Like, let me just read this message I got actually on my Instagram because we we touched on menopause slightly in our last podcast, didn't we?

[00:28:11]>> And I got this message from this lady.

[00:28:14]Here we go. She said, "Listening [clears throat] to your pod about permenopause, wanting to scream down the phone. We need more awareness normalization about this. I had an ovary removed due to a cyst that was embedded and they said it could put you into premenopause. Jesus, mother of Christ.

[00:28:29]I've been emotional, ratty, hot, cold, happy, sad, miss honey, and miss Trunch Bowl all in a day.

[00:28:36]It's hard being a woman at times.

[00:28:39]>> And I just thought like that is so >> it's heartbreaking.

[00:28:42]>> Yeah. And it's like it's something that's so real because women have to go through this for potentially for years.

[00:28:49]>> You said like it's up to 10 years they say, but everyone is so different. So, I always point out like go based on you.

[00:28:57]Like ask your friends, talk about it with your loved ones, but everyone's so different. One in four women may have no symptoms. That's what I wrote in my book at the time.

[00:29:06]>> One in four women may have severe symptoms. So, you could be anywhere on that scale. That's why it's really important to track your symptoms throughout like as soon as you start feeling slightly different. It can be such a blur, especially for South Asian women. And if you think 10 years before uh you actually hit the menopause, which is when you've had no period for a year, that's like just a point in time is the menopause. It's like a day. 10 years before that, I could have been going through it from I hit it at 46. I could have been going through it from 36. I felt from about 39 40 I felt the symptoms. Um I would say that you've got to do it based on your symptoms. I wouldn't suggest that a hormone test is and I'm not a doctor. It's not >> the most accurate because your hormones are fluctuating all the time, right? So, it takes a point in time where your estrogen may be slightly higher, but it could then dip.

[00:30:02]>> I the guidance is to go by symptoms and then it's obviously for me the most important thing I want all women to do is to focus on their lifestyle. So that's >> your exercise, your nutrition, your stress management, your sleep, which is like the fundamental like foundation, right? If you don't sleep, you don't feel like exercising. You start eating junk. It's like all these things are so linked. And then the fifth pillar is actually social connection. So having that network, whether it's your sisters, your mom, your friends, like your community, you know, I talk about it publicly because there's so much taboo still in my community around women's health. South Asians I still feel don't talk about um anything from period sex like you know pregnancy postpartum um like mental health let alone permenopause and menopause and when I found out after watching the channel 4 documentary and I saw the changes in the brain >> and it showed on images that your brain changes in this period and I was thinking the brain fog you know husband the kids are >> it's a really scary place to be I've been like in the last year things like my brain has not been the same and it like everything like my body I just know there's a change and it's you feel alone because you feel like who can I ask like cuz it's like such a general >> there's so many different things like you don't we can't just go to the GP and be like >> I feel like this I feel like this I don't feel right I don't feel myself I feel a bit different like it's very very it's you can be a lonely place to be so I'm really glad that we're opening up the discussion because it needs to be had >> you're not alone and I don't want any woman to feel alone that's my goal is I don't want any woman to feel the husbands don't like my husband doesn't get it. just going to say so I want and every man that you know to watch this episode because it's so important >> that we get um the men in our lives on board like you know when I go into companies it's like I've got boardrooms of you know um CEOs and topline managers coming in and I may not call it a menopause session but I want them in that room and they've come up to me they've bought the book or they're like thanking me at the end like Lavine I didn't realize you touched on all the symptoms that you had my wife is going through the same thing. I bought I met a guy who said, "I've got three daughters and I want to be clued up about this for them." But as a man, you need to be part of this menopause conversation cuz you're going to have women in your life, be it at home, at work, your daughters, and you want them to understand because it is a scary time for a woman.

[00:32:30]>> Um, you know, just the typical weight gain. Like, I don't know. I'm quite open about it. You know, for me, it's not striving to have that six-pack that I got, you know, when I was 40. and I train to be a PT. You know, like midlife weight gain is a very common symptom.

[00:32:45]>> I I feel my metabolism working so much worse than it was like and not even that like I think since having a child as well like the elasticity in my stomach is totally different.

[00:32:55]>> I mean when I've started researching it and one of the things I want like women to accept is that actually when your estrogen declines your body actually tries to hold on to the adipose tissue.

[00:33:08]So the only areas of your stomach that can like almost hold on to that little bit of estrogen that it's got is around your stomach. So when I realize that your body is doing amazing thing, this is biology and it's kind of like an acceptance of your body. So you want to try and not put it into that stress mode where I'm just constantly like battling it like why have I put on weight? Like can I get that six-pack?

[00:33:32]>> If we can reframe that and think actually my body's going through a change. It's a natural change that every woman's going to go through. If I can be a bit more nurturing, a bit more kinder to myself. If I can reduce cortisol, if I can like focus on things like breath snacks, I call them, you know, one minute to reset your nervous system from that fight orflight mode that we're all in all the time.

[00:33:54]>> Cortisol was high as well, apparently.

[00:33:56]>> Yeah. Right. So, breath work would be amazing. Walking out in nature has incredible science benefits, you know, like looking at fractals. There's all these things that I've researched um that I write about, share about because they're all free tools, gratitude, journaling, like some of the things like writing away your worries. Like some of these things are so simple like but they're backed by science and they're evidence-based and there's growing research.

[00:34:21]>> So, it's kind of finding your own toolkit of like what I, you know, say to help with your symptoms. But whether you're an HRT or not, I really want all women to have the lifestyle toolkit. So strength training especially, the more muscle mass you have, the more calories you're going to burn at rest. So if you are looking to lose weight or to maintain a healthy weight, which is important to reduce your risk of chronic diseases as well, >> um strength training actually >> is more effective than the cardio, right? Um, so do all of that, but please make sure you're strength training, ladies.

[00:34:58]>> Um, with the HRT, when what is the like again the lack of information, I know we can read up about it, but like when is the time that you should go on HRT? What is the the point >> and do you think it's good to go on HRT?

[00:35:13]>> So, I think it's a very personal decision. I'm not a GP or a doctor, so I can't give medical advice and everyone is different. So please go and see your health care professional.

[00:35:24]>> Um for me um you know like HRT is when you are if you want to give it a go if you're battling with your symptoms if you've put in all the lifestyle stuff that I'd love you to do and that's simple changes that we can make you know invest in your health. If you are still battling with symptoms I would then think about going on HRT. For me, I have to be careful, I say here, because I did try going on HRT and it was before I hit, you know, the menopause. I I tried it around when I first came out publicly about I was like the light bulb moment that I'd hit the per menopause. I came on Instagram, I was in tears and I was like, I'm only 42, but I've realized I'm in per menopause and no one knew what I was talking about. And I was surrounded by people that had gone on HRT like all the sort of celebrity names, the main doctors, everyone was advocating for it.

[00:36:19]And they were having like light bulb.

[00:36:21]I've gone on HRT and everything's gone.

[00:36:24]All my symptoms, I'm feeling great. So I really wanted that and I tried to go on HRT and I explored the route with my GP who hadn't had much menopause training back then. Now GPS are getting more training. Like this is something that was not on GP's training. It's crazy, right? Women's health has been so neglected for decades that finally yes, we are talking about menopause. And when people say stop talking about it, I'm like, no, because >> how would you stop?

[00:36:51]>> Every woman is going to go through this and we need to make sure every woman is supported and goes through it and is not suffering in silence.

[00:36:57]>> So what was your personal experience with HRT? You didn't. Um, so I had to guide my GP because you know in those at the time she hadn't really had the training and I'd felt a little bit more clued up with all the research I was doing for my book and the space that I was in. I tried um one sort of type of HRT and you have to give it at least 3 months for your body to adjust. I didn't feel any better. So then I tried a different form of HRT. Tried that again.

[00:37:26]Symptoms actually got slightly worse I would say. So, it's really important to track your symptoms. And then, um, I was about upped my estrogen again because I thought that was potentially maybe I wasn't absorbing estrogen. And for me personally, it actually made me feel worse. And that's >> it is weird because you do hear so many women, I would say I was probably in the minority and I was so gutted that it hadn't worked like it was working for everyone around me. And I had to be very careful because I don't want to send any sort of influence on anyone out there, right? That it is something you've got to consider and >> and it might not be everyone's.

[00:38:04]>> So many women do amazing on HRT. And then I actually asked my mom. I was like, "Mom, you know, you're not talking about menopause and you can't remember it, but what age did your period stop?"

[00:38:14]And she said around 46. So I was 45 then. And I said, "Actually, you know what? I just want to come off it all and I want to see what my body's doing naturally. And in a bless in a way it was a blessing because within a year my periods just stopped >> and >> yeah and I wouldn't have known that because actually the progesterone was causing a bleed with the HRT. So actually if I hadn't come off the HRT I don't think I would have known that I hit the menopause and obviously that's helped me with my messages right with the South Asian community. Don't you carry on having a period if you're on the HRT?

[00:38:49]>> Yeah. It's like um you know progesterone, you have to have progesterone to protect your womb um if you haven't had surgical menopause, right? Or if you haven't had your ovaries removed or anything like that.

[00:39:00]>> Um and it was creating a bleed for me every month. So it's like almost like when you're on the pill, you know, when you're younger >> or if you've got the Marina coil, but I was taking progesterone tablets. So I was taking it two weeks of every month and then it would create a bleed at the end of it. So if I hadn't come off it all, I wouldn't have known what my body was just naturally the periods were just stopping. So my menstruation had stopped.

[00:39:24]>> I did ask the doctor to go on the HRT once I' once I'd gone through my change >> and he and because I've been hearing all these things that it's so good to be on it. It's really good. It puts something back into your body that you're losing.

[00:39:35]But he just wouldn't give it to me. He said, "You've gone through your change so easily and so quickly." He said, "Why would you want HRT?" But this was 20 years ago. So, you know, like the information it was different then and it wasn't >> it is >> I mean it's crazy to think that we're in 2026 and there's this lack of knowledge and information and chat about something so >> important in 50% of the population.

[00:39:59]>> Like it's crazy agree.

[00:40:00]>> I bet if men had to go through it there would be a lot more advice.

[00:40:03]>> 100% right. It's just ridiculous. So yes, I'm so [music] glad you talked about this.

[00:40:12]We've got [music] um a lovely little myth or fact section which is basically some quickfire questions and you tell us whether it's a myth or a fact. Okay.

[00:40:21]>> Yeah.

[00:40:23]>> Okay. Menopause only starts in your 50s.

[00:40:26]>> Definitely a myth.

[00:40:28]>> Yeah. I mean living proof.

[00:40:29]>> Yes.

[00:40:30]>> Um hot flushes are the main symptom.

[00:40:34]>> Myth.

[00:40:36]>> Weight gain is in inevitable.

[00:40:38]Oh, I wouldn't say it's inevitable. Um, but it can be a common symptom, but there's lots that you can do about it.

[00:40:48]And it's also, like I said, embracing nature doing its course as well.

[00:40:53]>> Strength training makes women bulky.

[00:40:56]>> No myth. Um, definitely if anything, um, you know, we haven't got enough testosterone and you're not going to bulk up like a man. Unless you're trying to be a bodybuilder, um, our bodies just won't do it. If anything, it's going to keep you strong for life. It's going to keep you, I hate the word tone, but obviously your body just starts showing hopefully a bit of uh, definition as you develop that muscle and will help to reduce um, body fat, but it has so many other benefits as well.

[00:41:27]>> Walking is enough.

[00:41:29]Unfortunately not. Although I am like you, Carol. I absolutely love walking.

[00:41:34]It's my therapy every day.

[00:41:35]Non-negotiable.

[00:41:37]Um I do want everyone to have the strength training, the mobility, the flexibility, the balance, like the other areas, a holistic approach to exercise.

[00:41:46]>> Too old to start lifting.

[00:41:48]>> Never ever too old. based on all the amazing people that join um my free workouts and you know 80s 90s the hund I hadund4 year old prescribe my workouts by a GPing so never ever too late >> and everyone experiences menopause the same way I think we know the answer to that >> it's such an individual journey so keep listening to your body advocate for your health and um you know know that there's support out there and there's so many things even through lifestyle that we can do.

[00:42:22]>> And lastly, if every woman changed just one thing after this episode, what would you want it to be?

[00:42:28]>> Um gosh, there's a few, but you probably got the message that I do want every woman to um start strength training if they haven't already, to continue it. Um and to also start exercise snacking. I think that's just a great way to start.

[00:42:44]Um but you know, really focus on your health. It's like the most important thing that you can do for your future.

[00:42:52]>> Amazing. And where can we find you to follow you, Devina, and get your book?

[00:42:56]>> A thank you ladies. Um, so I'm at feelgood with Lavina on all social media, mainly on Instagram. I've got all my free workouts on YouTube. Um, I'm everywhere, Facebook, LinkedIn, [laughter] and yeah, the book is by Penguin, and it's [snorts] available at all good bookshops and on Amazon.

[00:43:14]>> Amazing. Thank you so much. That was that was very informative and >> very interesting.

[00:43:20]>> Thank you for coming on.

[00:43:21]>> Thank [music] you so much.

[00:43:26]>> And whilst that was a wonderful informative episode, I'm so pleased we are ending the series on that. It is the end of the first series and we have loved being with you guys and we have we are so appreciative and >> all the support and sticking with us and continuing to follow us, subscribe and listen to us every week.

[00:43:45]>> Yeah, it means the world and we have had a real laugh and it's brought us three together in something really special like a really lovely project. Huge, huge shout out to our team. They are the best in the biz. We love you so much you guys. You're all in the room. Have an amazing summer. We can't wait to hear all your stories and we will see you very soon right at home.

[00:44:05]>> Bye >> bye.