Your Best Is Yet to Come!

       Embracing the Menopause Journey with Grace and Power

• 
  “So many women I’ve talked to see menopause as a blessing. I’ve discovered that this is your moment to reinvent yourself after years of focusing on the needs of everyone else.”  Oprah Winfrey

Lead Facilitator

• Swati Desai, LCSW, PhD – Mindfulness teacher, psychotherapist, relationships coach, author

Guest Experts

• Dr. Maggie Ney – Naturopathic Doctor: Science of menopause & how HRT helps
• Dr. Sahar Lashin – Integrative MD: Benefits of hormonal pellets when indicated
• Allyson Kleinbrodt – Nutritionist: Foods to ease symptoms & support vitality
• Dr. Kudzai Dombo – GYN: Vaginal health, libido & reclaiming intimacy
• Dr. Bren Boston – Physiatrist & women’s health expert: Exercises to facilitate the journey

Workshop Schedule

Duration: 1 hour per week over 4 weeks

Week 1: Reframing Menopause

1. Opening & Grounding (10 mins)
   Welcome, intention setting, and empowerment from comprehensive knowledge and awareness
   • Icebreaker: “What’s one thing you’re ready to reclaim?”
2. The Gifts of Menopause – Swati Desai (20 mins)
   • Reframing the narrative: Menopause as clarity, freedom, transformation
   • Emotional truth-telling and reclaiming time and purpose
   • Reflection Exercise: “What have I gained? What have I let go of?”
3. The Science of Change – Dr. Maggie Ney (30 mins)
   • Hormonal shifts: causes and effects
   • Benefits of bioidentical HRT: mood, cognition, sleep, bones
   • Myths vs. facts

     Week 2: Supporting the Body

1. Pellet Therapy Demystified – Dr. Sahar Lashin – Integrative & Healthy Aging (30 mins)
   • Overview of bio-identical hormone pellets and subcutaneous delivery
   • Clinical benefits for menopause, mood, energy, and libido
   • Patient selection, safety profile, and monitoring guidelines
   • Evidence from recent studies supporting pellet therapy effectiveness

Week 3: Food and Intimacy

1. Food as Medicine – Allyson Kleinbrodt – Functional Nutritionist  (30 mins)
   • Blood sugar, gut health, liver support, fatigue, and belly fat 
   • Top foods for hormone harmony: fiber, phytoestrogens, magnesium
   • What to limit: alcohol, sugar, inflammatory oils
   • Functional nutrition tools to ease transition
   • Sample meal plan and recipe handout
     Visual aid: “Build Your Menopause Plate”
2. Reclaiming Sensuality & Intimacy – Dr. Kudzai Dombo _ Integrative GYN & HRT  (30 mins)
   • Understanding vaginal changes and how HRT can help
   • Libido: shifting dynamics and emotional connection
   • Tools: vaginal estrogen, lubricants, pelvic floor support
   • Empowering message: “You deserve joy and intimacy at every age.”

   “This is a time to release what doesn’t contribute to your well-being and open yourself up to new experiences –   Dr. Christiane Northrup

Week 4: Movement and Integration

1. Elevate Mood and Mental Well-being through Movement – Dr. Bren Boston (30 mins)
   • Physical activity releases endorphins, alleviating mood swings, anxiety, and depression
   • Weight-bearing and resistance exercises stimulate bone formation, reducing osteoporosis risk
     Regular strength training combats muscle loss, maintaining metabolism and preventing weight gain
2. Mindful Empowerment & Emotional Clarity – Swati Desai (30 mins)
   • Tools from mindfulness and compassion-based approaches for understanding the new emerging self and empowering it
   • Reflections on communicating with people who are close
   • Guided techniques to align body, mind, and purpose in daily life
   • Closing meditation: “Your Best Is Yet to Come”