Dec. 10, 2025
Women’s Brain Health: Holistic Lifestyle Approaches to Perimenopause with Dr. Julie Sharrar, DC
In this episode of the Let's Talk Brain Health Podcast, we delve into perimenopause, a significant yet often misunderstood life transition. Dr. Julie Sharrar, DC, a holistic healthcare practitioner specializing in chiropractic, acupuncture, and functional medicine, shares her expertise on how this phase impacts brain health, mood, memory, and overall well-being.
She provides insights into common symptoms, natural support strategies like diet, sleep, and exercise, and the benefits of holistic approaches such as acupuncture. Learn the importance of recognizing and addressing these changes with practical tips and resources to help navigate this journey with confidence.
00:00 Introduction to Perimenopause
00:44 Meet Dr. Julie: Expert in Women's Health
02:03 Understanding Perimenopause: Symptoms and Onset
07:23 Lifestyle Changes to Support Perimenopause
12:06 Functional Medicine and Acupuncture
16:45 Practical Advice and Misconceptions
20:09 Final Thoughts and Resources
Resources
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Welcome to the Let's Talk Brain
Health podcast, a public health
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educational initiative of the
virtual Brain Health Center.
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I'm your host, Doctor Crystal
Color, and I'm so glad you're
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here.
On this podcast, I sit down with
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incredible guests to explore all
things brain health and
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Wellness.
Together, we'll talk about how
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to care for your total brain
health, mind, body, and spirit
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while sharing the latest brain
Health Science practical tips
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and strategies you can use
everyday.
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By prioritizing your brain
health, you're taking an
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important step towards living a
happier, healthier life.
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So let's dive in and welcome
today's guest.
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Today we're exploring
perimenopause, a natural life
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transition that affects millions
of people but few talk about
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openly.
These hormonal changes can
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impact mood, memory, energy, and
overall brain health.
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Whether you are experiencing
these changes yourself or
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supporting someone in your life
who is, this episode is for you.
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Before we begin, I want to
remind our listeners that this
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podcast is for educational
purposes only.
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It is not a substitute for
medical advice.
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Please consult your healthcare
provider for questions regarding
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any stage of the menopause
journey.
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Now we're going to talk about it
with today's expert guest.
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Doctor Julie has been a
practicing chiropractor and
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acupuncturist for over 15 years.
Over the last two years, she has
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incorporated functional medicine
into her practice.
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She works with a lot of women
during the transitional phase of
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life known as perimenopause and
women going through menopause
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and postmenopause.
Dr. Julie loves to stay active
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by doing kickboxing, walking,
and traveling.
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So Doctor Julie, is there any
additional information about
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your background that you'd like
to share with us that we didn't
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mention it in the introduction?
No, that's pretty much about
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sums it up.
I have been a chiropractic
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patient myself since I was in
high school, which is how I got
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into the holistic health world,
so I've been in it for a very
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long time.
Julie, welcome to the podcast.
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I'm so glad we got to connect
and meet in person.
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And now to have you on to share
your expertise with our audience
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today.
I'm curious now that you shared,
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what brought you into the
broader holistic Wellness space,
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What has shifted your pivot to
focus on women's brain health
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issues, especially around
perimenopause or menopause in
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general?
Yeah, so about four years ago, I
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opened my own practice and I was
seeing a lot of women, women in
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their 30s, their 40s and their
50s were coming to me with all
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the same types of symptoms,
anxiety, depression, trouble
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sleeping.
And they would come to me for
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acupuncture.
And the more I drove into it, I
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realized many of these women are
starting that perimenopause
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phase of life.
They were experiencing all these
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symptoms and they had no idea
why.
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So once I started to research
and learn more about that stage
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of life, I was like, these women
need help.
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There's not a lot of help in the
main medical stream right now
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for these women.
So I'm like, we can help these
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women.
So I just started learning more
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and that's how I got into the
functional medicine side of
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things.
How can we help these women
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through that transition period
in life?
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Thank you so much for sharing
how that all started to come
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together through your personal
journey as well as your
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professional space and your
practice.
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And I think to start today's
conversation, you already began
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to allude a little bit about
symptoms of perimenopause, but
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how would you actually define
the period of perimenopause for
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our listeners?
Because I think for a lot of us,
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it really is confusing as
someone that may be a female or
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someone that's supporting
someone they love.
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When we hear this term
perimenopause, what is it?
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Yeah.
So the perimenopause is that
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transition period in life for
women, the stage before
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menopause.
This is the period when the
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different female hormones that
most of us have heard of start
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to decline.
So estrogen and progesterone are
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the most common that women know
about.
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That's the period when the
hormones start to decline and
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their bodies starting to
transition into the phase.
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Now, what most women don't
realize is perimenopause can
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start as early as 35.
When I found that out, I
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couldn't believe it myself,
honestly.
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And I've been in this space for
20 years.
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And then the other thing that
many women don't realize is that
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perimenopause come back up to 10
years.
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I learn new things every day.
Although I'm not really
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surprised.
My sister had early symptoms,
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age, onset of perimenopause and
it took a long time for a
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healthcare provider to take her
symptoms seriously.
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And once she did find someone in
Females Health, how quickly that
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could turn around.
And I shouldn't say quickly
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about a year and a half of
getting someone to really pay
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attention, but to get symptom
relief in terms of that, what
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are some of those hallmark
symptoms that may really start
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to raise the flag that, hey,
this may be indicative of
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perimenopause?
To start that conversation with
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your healthcare provider or to
maybe even give you insights
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that, oh, this is something to
really pay attention to now for
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myself.
Yes, absolutely.
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So there is a laundry list of
symptoms, but I want to throw
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out some things out there for
the women maybe to watch out
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for.
First off, just experiencing
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depression and anxiety when
maybe you never had it before.
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That's very common.
Another one I see a lot is just
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trouble sleeping at night.
Even though you're getting 8
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hours of sleep, you get 8 hours
of sleep but you're not feeling
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rested or you wake up and you
feel tired.
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Just mood changes.
Normally in our fertile years
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we're very Moody leading up to
our period.
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Now in perimenopause, maybe
we're Moody all the time, we're
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more irritable, we have a very
short fuse.
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Another common 1 is just
cognition changes.
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So you start having short term
memory wise, you walk into a
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room and you forgot why you
walked into the room.
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Many things, but those are just
some of the very common ones
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that women may not realize that
are related.
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Everybody thinks of menopause,
they think of hot flashes, but
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they don't realize all these
other changes that come with it
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as well.
So to reiterate what you said,
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these would be symptoms that are
very different from your norm.
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So you may have the typical
forgetfulness, but when it
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becomes more common or the
moodiness is much more frequent.
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So to pay not to not pay
attention to those things, Don't
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be dismissive of it.
Is there any other symptoms you
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want to highlight that may fall
under this brain health umbrella
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before we move on to what we can
do about our lifestyle?
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I think along with the
cognition, it's just a lot of
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brain fog, not thinking as
clear.
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You can't concentrate as well on
the task at hand.
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So I want to mention that in
terms of brain health as well,
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I'd say yeah, that would
probably be the main thing.
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Once women begin to recognize
these changes, even if they
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maybe haven't associated it with
perimenopause, are there things
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that they can start doing to
support themselves naturally,
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like lifestyle changes or habits
that can make a big difference
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for them?
Yes, absolutely.
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So number one is diet, what
you're eating, what you're
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putting into your body.
If you are consuming too much
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sugar or refined carbs or
alcohol, that's really going to
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mess with your hormones.
Just really focusing on shifting
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your eating habits to Whole
Foods, making sure you're
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getting enough protein and fiber
every day, and obviously fruits
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and vegetables and staying away
from the things that might spike
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your blood sugar, which is very
closely intertwined with your
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cortisol, your stress hormone,
and then your female hormone
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diet.
Number one.
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Also number one is sleep.
Some women are still not getting
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enough sleep at night.
In that phase of life you really
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do need to try to shoot for
about 8 hours of good rested
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sleep.
Making sure you have good sleep
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hygiene by that, taking the same
time to go to bed every night
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and waking up at the same time
every day.
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And then putting away those
screens right before bed and
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putting away any type of blue
light or screens about an hour
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before bed.
Otherwise you will not have a
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Restful sleep.
You've mentioned two big ones,
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diet and sleep.
What about physical activity?
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What type of impact does that
have during this time of life?
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And do you have specific types
of physical activity that you
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recommend for people during this
time period?
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Yeah, First off, every human
adult should be getting about
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7000 steps a day, and that's
based off a very long research
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study.
So 7000 steps a day at least
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help to decrease your risk of
disease and mortality.
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For women specifically, they
need to start incorporating
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strength training, so important
during that phase of life.
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I say shoot for twice a week.
You don't have to be strength
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training five days a week.
You're not trying to become a
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bodybuilder.
You're trying to maintain your
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bones and your muscles.
So shoot for about twice a week
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with strength training either.
Find a good class where they
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teach you how to properly
strength train the tons of
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resources out there out for
women in terms of that.
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So yeah, basically the strength
training, The Walking is
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important in terms of helping to
regulate your blood sugar and
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your hormones, especially
walking outside in nature that
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help with your mood.
So in terms of brain health,
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making sure you're getting
outside in nature.
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So it's important every day.
You covered a lot of the big
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areas of lifestyle.
Is there any other one that you
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want to highlight before we get
to some of the aspects of
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functional medicine that you do
with those you support through
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your practice?
I think that would be the major
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thing that just physical
activity, sleep and diet is
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everything.
And I know we're going to dive
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into some other helpful things
as well, but lifestyle wise,
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those are everything.
And those really are the main
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pillars of our life.
And I don't like to gloss over
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them of this require a lot of
our energy and our time to get
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those solid because it takes a
lot to overhaul our diet or it
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takes a lot to get our sleep on
track.
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And just like you said, sleep
hygiene, there's a lot of areas
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where that can be interrupted of
falling asleep, staying asleep,
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getting to sleep, all of those
things.
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There's points where things can
get a ride for us and as well as
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with physical exercise that
always seems that in sleep are
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the first two things we're
willing to negotiate.
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When life gets full, it's the
first two things we sacrifice.
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So how important it is to really
allocate that time and our
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energy or to build in those
practices for ourselves and how
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do we fit those in to our daily
lives?
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So I'm with you there on those
are big pillars, but for all of
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us to also honor the space and
time that it takes for us to
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prioritize that for our overall
brain healthy lifestyle.
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And so I'm very excited to dive
in with you today on some of the
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functional medicine aspects that
you offer through your practice
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because you've mentioned these
are why people have come to you
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and then got you into the
women's brain health space to
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begin with.
So could we start talking a
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little bit about acupuncture?
And so could you tell us what
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acupuncture is?
And then how has that helped
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alleviate symptoms of
perimenopause in the women that
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you support?
Yeah, acupuncture.
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It's been around over 3000 years
in ancient modality.
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The ancient philosophy of
acupuncture, it helped to clear
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your energy channel.
We're all made of energy.
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Everything made of energy.
So if there's anything that's
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blocking your energy flow in
your body, the acupuncture
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helped to remove that.
And that could be anything from
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physical stress, mental stress,
emotional stress that might
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prevent you from healing from a
certain ailment.
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In terms of modern day science
of acupuncture, the acupuncture
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help to regulate and balance
your nervous system and your
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hormone system with what we're
talking about today is
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everything.
The recent science shows that
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the acupuncture points actually
line up with many of the nerves
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in your body, which is so cool
because they developed this
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thousands of years ago before
they really knew the anatomy of
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the body.
And the other thing that
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acupuncture can help do, which
is another topic that help with
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pain and inflammation.
And it does that by releasing
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different chemicals in the body
to help the body heal.
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But in terms of perimenopause
and menopause, it just help to
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regulate and balance that
hormone system and that nervous
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system.
Thank you for making that
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connection for us.
And tends to see that when
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people are seeking out
alternative therapies, they're
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looking for functional medicine
because it looks at the root
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cause for symptoms that they're
experiencing.
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How does this approach benefit
women going through
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perimenopause from your
experience?
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With the functional medicine
side of it, like you said, we
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are looking at the root cause
and what the root cause is
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usually some type of hormone
imbalance or maybe some gut
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health issues.
We look at the hormone imbalance
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and we help to correct it with
lifestyle, diet, supplements and
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then the acupuncture kind of
supports that if you will.
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So it helps regulate the body so
that your body can help make
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their changes, if you will.
Does that make sense?
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Yeah, it does.
And I'm wondering if you have an
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example of how you've worked
with someone that might tie this
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all together.
They've come to you.
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How does this whole picture look
for them in our treatment?
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If you wouldn't mind, is there a
case sample or whatever pops
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into your mind that you could?
Share.
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Yeah.
And this kind of it also shows
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how I transition from just
utilizing acupuncture and then
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realizing that women need more.
So I've had a few patients come
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in for acupuncture, different
perimenopause symptoms.
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And then I would educate them.
You're probably going to
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perimenopause now, I hate to
tell you, but we can really look
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at that and actually see if you
are.
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So we look at the hormones
through testing and we see, OK,
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OK, these hormones are high,
these hormones are low.
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And then we help balance those
out naturally.
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With one particular patient, for
example, she was just feeling
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tired all the time, all day
long.
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She wasn't sleeping.
Wow, very irritable mood
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changes.
So we started with the
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acupuncture, but I said we can
do more for you.
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So we went ahead and ordered a
hormone panel.
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She's but definitely starting
that perimenopause phase where
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her hormones were declining.
And then we helped regulate
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that.
Just went over lifestyle changes
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and then supplements to
incorporate.
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And usually with any type of
changes, you want to give your
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body a good 90 days to go
through changes to see how the
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body respond and then recheck
the hormone.
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So that's one example.
I think that's a nice way that
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pulls everything together that
lets us see that intersection of
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00:17:22,720 --> 00:17:27,440
hormone balance, brain health,
and overall well-being and how
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individualize this all becomes
for us.
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So thank you so much for sharing
that.
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We often want to aim to give our
listeners some practical next
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00:17:38,720 --> 00:17:41,760
steps that they can try, and
we've talked about a lot of
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different areas today.
What is one small change that
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00:17:47,080 --> 00:17:51,720
women could start implementing
today that might improve their
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00:17:51,720 --> 00:17:57,000
symptoms and overall well-being
if they're noticing that they're
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00:17:57,000 --> 00:18:01,880
in this stage of life?
I would say start with eating.
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So just everyday, every meal,
make sure you incorporate a
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little bit of protein and a
little bit of fiber with every
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00:18:10,160 --> 00:18:12,360
meal.
Don't worry about how much.
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00:18:12,640 --> 00:18:15,040
There's so much information out
there.
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00:18:15,160 --> 00:18:19,920
So women start to be like, oh, I
need to eat this many grams of
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00:18:19,920 --> 00:18:22,560
protein, I need to eat this much
fiber.
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00:18:22,840 --> 00:18:28,040
No, it's just so simple.
Every meal, eat some protein,
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00:18:28,200 --> 00:18:31,880
eat some fiber with that meal.
That would be the first simple
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00:18:31,880 --> 00:18:35,960
thing that a woman could do to
start making their changes.
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00:18:36,640 --> 00:18:39,880
That's a great suggestion and
that's what we always like to
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share with people is where can I
start today to make a
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difference?
Because as we know, habits take
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00:18:46,560 --> 00:18:50,880
a long time to change, but if we
start working on it slowly,
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that's at least a step in the
right direction.
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00:18:54,120 --> 00:18:57,800
I'm sure there's a lot of
misconceptions out there about
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00:18:57,800 --> 00:19:01,720
perimenopause.
What is something that people
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00:19:01,720 --> 00:19:06,640
get wrong all the time about it?
And how can we set the record
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00:19:06,640 --> 00:19:09,720
straight?
I get the first thing is that
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00:19:10,000 --> 00:19:14,960
women think, oh, I pay
menopause, it's just hot flashes
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00:19:14,960 --> 00:19:19,440
and that's it.
A common misconception is women
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00:19:19,440 --> 00:19:23,800
think they just have to go
through it without any help.
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They think they just have to
push through and suffer.
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00:19:28,160 --> 00:19:33,320
But there's so many resources,
so many tools out there that can
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00:19:33,320 --> 00:19:36,800
help them through this phase.
It doesn't have to be all doom
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00:19:36,800 --> 00:19:40,680
and gloom and there is help out
there.
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00:19:40,760 --> 00:19:45,280
You can go through Perry
menopause and feel better than
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00:19:45,280 --> 00:19:48,360
you feel.
I think that's such an important
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00:19:48,360 --> 00:19:51,880
message as we're winding down
our conversation with you today
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00:19:51,880 --> 00:19:55,040
because we covered quite a bit
of information to, I think help
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00:19:55,040 --> 00:19:57,920
support people through
menopause.
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00:19:57,920 --> 00:20:01,520
And so now when we get to the
rapid fire, I'm always excited
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00:20:01,520 --> 00:20:05,840
to get those quick takeaways
from our guests for the women
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00:20:05,840 --> 00:20:08,360
that may have listened and might
start to feel a little
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00:20:08,360 --> 00:20:12,160
overwhelmed by the changes, or
at least even as you said.
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00:20:12,680 --> 00:20:16,480
Recognizing they might be in
this phase of life as we had
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00:20:16,480 --> 00:20:20,320
noticed it can start earlier on
in the lifespan then we may have
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00:20:20,320 --> 00:20:25,000
initially had awareness about.
What resource or support do you
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00:20:25,000 --> 00:20:29,880
recommend?
Find a holistic Dr. that can
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00:20:29,880 --> 00:20:32,640
help you through it, whether
it's a functional medicine
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00:20:32,640 --> 00:20:38,440
doctor, a naturopath, or just a
chiropractor that does Women's
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00:20:38,440 --> 00:20:40,840
Health.
Even if you don't have somebody
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00:20:40,840 --> 00:20:45,120
in the area, there are tons of
women doing this across the
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00:20:45,120 --> 00:20:47,120
country that can help you
virtually.
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00:20:47,120 --> 00:20:50,760
So find somebody that can help
you through it because there is
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00:20:50,760 --> 00:20:56,480
just so much information out
there on social media and women
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00:20:56,480 --> 00:20:59,600
aren't quite sure what they're
supposed to do.
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00:20:59,600 --> 00:21:02,680
So find somebody in your corner
that can help you through it.
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00:21:03,440 --> 00:21:07,080
Thank you and ask someone that
has specialized in Women's
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00:21:07,080 --> 00:21:11,280
Health as well as the holistic
health and Wellness space, what
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00:21:11,280 --> 00:21:16,120
is your one non negotiable for
taking care of your own personal
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00:21:16,120 --> 00:21:19,320
brain health?
As of the last year MY1 non
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00:21:19,320 --> 00:21:23,040
negotiable is sleep.
I have to make sure I get my
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00:21:23,080 --> 00:21:26,640
sleep, make sure I'm in bed by
this time.
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00:21:26,920 --> 00:21:31,680
No caffeine after 12 or 2:00 PM
at the latest.
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00:21:32,120 --> 00:21:35,200
No alcohol a few hours before
bed.
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00:21:35,560 --> 00:21:37,880
No screen time an hour before
bed.
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00:21:37,880 --> 00:21:40,480
So sleep right now with my non
negotiable.
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00:21:41,760 --> 00:21:44,320
Thank you so much for being
honest and sharing that.
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00:21:44,320 --> 00:21:47,200
I think that is one of the top
ones that has been fairly
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00:21:47,200 --> 00:21:51,440
consistent among the experts we
have on of how important that
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00:21:51,440 --> 00:21:55,880
area of health is for many
people, as well as one that we
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00:21:55,880 --> 00:21:59,360
all need to pay attention to.
If something you said has really
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00:21:59,360 --> 00:22:02,520
resonated with our guests, how
can our listeners learn more
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00:22:02,520 --> 00:22:07,400
about you or follow your work?
Yeah, they can go to my website
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00:22:07,400 --> 00:22:13,000
whichiswellnessohio.net.
I also do have a Facebook and an
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00:22:13,000 --> 00:22:17,680
Instagram page.
I do post educational post about
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00:22:17,680 --> 00:22:20,000
different topics on there as
well.
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00:22:20,400 --> 00:22:23,200
So those would be the two main
sources.
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00:22:24,280 --> 00:22:28,080
And our listeners can grab those
links below in our show notes
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00:22:28,080 --> 00:22:31,360
for them to contact you.
And I want to ensure you have
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00:22:31,360 --> 00:22:35,040
the final word today.
What is the key message you hope
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00:22:35,040 --> 00:22:38,360
women take away from your work
in this conversation?
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00:22:39,040 --> 00:22:42,880
That you don't have to go
through perimenopause alone and
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00:22:42,880 --> 00:22:46,960
there are tons of help and
resources out there for you.
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00:22:47,200 --> 00:22:51,800
Find somebody you resignate with
that can help you through it and
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00:22:52,360 --> 00:22:54,040
your life will just be so much
better.
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00:22:55,080 --> 00:22:58,240
Perimenopause is an important
part of the brain health
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00:22:58,240 --> 00:23:01,280
conversation because the
hormonal changes during this
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00:23:01,280 --> 00:23:05,120
transition can affect mood,
memory and overall cognitive
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00:23:05,120 --> 00:23:08,680
function and may even influence
long term brain health.
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00:23:09,200 --> 00:23:12,600
This period is a key window of
opportunity to make lifestyle
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00:23:12,600 --> 00:23:15,760
changes and to take proactive
steps that support your brain
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00:23:15,760 --> 00:23:18,120
now and protect it in the
future.
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00:23:18,680 --> 00:23:21,120
Whether you're experiencing
these changes yourself or
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00:23:21,120 --> 00:23:24,320
supporting someone you care
about, there are strategies,
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00:23:24,320 --> 00:23:27,640
tools, and resources to help
navigate this transition with
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00:23:27,640 --> 00:23:30,680
confidence.
Doctor Julie Sharar, thank you
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00:23:30,680 --> 00:23:34,200
so much for letting me pick your
brilliant brain on the Let's
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00:23:34,200 --> 00:23:37,960
Talk Brain Health podcast.
Thank you for investing your
379
00:23:37,960 --> 00:23:41,360
time and energy into your
personal brain care by listening
380
00:23:41,360 --> 00:23:44,440
to today's episode of the Let's
Talk Brain Health Podcast.
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00:23:44,880 --> 00:23:48,040
I hope our conversation gave you
fresh insights, a bit of
382
00:23:48,040 --> 00:23:51,800
infiration, or practical steps
that you can take on your own
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00:23:51,800 --> 00:23:55,000
personal brain care journey.
If you enjoyed today's
384
00:23:55,000 --> 00:23:58,280
conversation, I'd like to ask
you to please share this episode
385
00:23:58,280 --> 00:24:01,560
with someone who could benefit
from it or consider leaving us a
386
00:24:01,560 --> 00:24:04,640
review.
If you have questions or a topic
387
00:24:04,640 --> 00:24:07,760
in brain health you'd like me to
explore, please e-mail me
388
00:24:07,760 --> 00:24:11,880
anytime at podcast at
virtualbrainhealthcenter.com.
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00:24:12,200 --> 00:24:15,800
I'd love to hear from you.
We have so many more exciting
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00:24:15,800 --> 00:24:19,440
topics ahead, and I can't wait
to continue this lifelong
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00:24:19,440 --> 00:24:22,440
journey of better brain health
together with you and our
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00:24:22,440 --> 00:24:26,320
growing virtual community.
Until next time, remember to
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00:24:26,320 --> 00:24:29,560
give your brain the care it
deserves and make your brain
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00:24:29,560 --> 00:24:30,800
health a priority.
00:00:02,640 --> 00:00:06,240
Welcome to the Let's Talk Brain
Health podcast, a public health
2
00:00:06,240 --> 00:00:08,920
educational initiative of the
virtual Brain Health Center.
3
00:00:09,200 --> 00:00:12,240
I'm your host, Doctor Crystal
Color, and I'm so glad you're
4
00:00:12,240 --> 00:00:14,880
here.
On this podcast, I sit down with
5
00:00:14,880 --> 00:00:18,240
incredible guests to explore all
things brain health and
6
00:00:18,240 --> 00:00:20,520
Wellness.
Together, we'll talk about how
7
00:00:20,520 --> 00:00:24,480
to care for your total brain
health, mind, body, and spirit
8
00:00:24,800 --> 00:00:28,200
while sharing the latest brain
Health Science practical tips
9
00:00:28,440 --> 00:00:30,720
and strategies you can use
everyday.
10
00:00:31,240 --> 00:00:34,240
By prioritizing your brain
health, you're taking an
11
00:00:34,240 --> 00:00:37,320
important step towards living a
happier, healthier life.
12
00:00:37,840 --> 00:00:40,560
So let's dive in and welcome
today's guest.
13
00:00:44,360 --> 00:00:48,320
Today we're exploring
perimenopause, a natural life
14
00:00:48,320 --> 00:00:52,280
transition that affects millions
of people but few talk about
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00:00:52,280 --> 00:00:55,000
openly.
These hormonal changes can
16
00:00:55,000 --> 00:00:59,600
impact mood, memory, energy, and
overall brain health.
17
00:01:00,240 --> 00:01:03,600
Whether you are experiencing
these changes yourself or
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00:01:03,600 --> 00:01:07,640
supporting someone in your life
who is, this episode is for you.
19
00:01:08,320 --> 00:01:11,560
Before we begin, I want to
remind our listeners that this
20
00:01:11,560 --> 00:01:14,560
podcast is for educational
purposes only.
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00:01:14,960 --> 00:01:17,560
It is not a substitute for
medical advice.
22
00:01:17,960 --> 00:01:21,520
Please consult your healthcare
provider for questions regarding
23
00:01:21,520 --> 00:01:23,720
any stage of the menopause
journey.
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00:01:24,400 --> 00:01:27,760
Now we're going to talk about it
with today's expert guest.
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00:01:28,320 --> 00:01:31,320
Doctor Julie has been a
practicing chiropractor and
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00:01:31,320 --> 00:01:36,440
acupuncturist for over 15 years.
Over the last two years, she has
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00:01:36,440 --> 00:01:39,680
incorporated functional medicine
into her practice.
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00:01:40,120 --> 00:01:43,680
She works with a lot of women
during the transitional phase of
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00:01:43,680 --> 00:01:48,240
life known as perimenopause and
women going through menopause
30
00:01:48,280 --> 00:01:52,360
and postmenopause.
Dr. Julie loves to stay active
31
00:01:52,360 --> 00:01:56,080
by doing kickboxing, walking,
and traveling.
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00:01:56,760 --> 00:02:00,600
So Doctor Julie, is there any
additional information about
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00:02:00,600 --> 00:02:03,720
your background that you'd like
to share with us that we didn't
34
00:02:03,720 --> 00:02:07,960
mention it in the introduction?
No, that's pretty much about
35
00:02:07,960 --> 00:02:10,840
sums it up.
I have been a chiropractic
36
00:02:10,840 --> 00:02:15,160
patient myself since I was in
high school, which is how I got
37
00:02:15,160 --> 00:02:20,000
into the holistic health world,
so I've been in it for a very
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00:02:20,000 --> 00:02:24,120
long time.
Julie, welcome to the podcast.
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00:02:24,120 --> 00:02:27,160
I'm so glad we got to connect
and meet in person.
40
00:02:27,160 --> 00:02:32,000
And now to have you on to share
your expertise with our audience
41
00:02:32,000 --> 00:02:34,560
today.
I'm curious now that you shared,
42
00:02:34,560 --> 00:02:38,360
what brought you into the
broader holistic Wellness space,
43
00:02:38,360 --> 00:02:42,280
What has shifted your pivot to
focus on women's brain health
44
00:02:42,280 --> 00:02:45,720
issues, especially around
perimenopause or menopause in
45
00:02:45,720 --> 00:02:49,480
general?
Yeah, so about four years ago, I
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00:02:49,480 --> 00:02:55,520
opened my own practice and I was
seeing a lot of women, women in
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00:02:55,520 --> 00:02:59,920
their 30s, their 40s and their
50s were coming to me with all
48
00:02:59,920 --> 00:03:04,600
the same types of symptoms,
anxiety, depression, trouble
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00:03:04,600 --> 00:03:07,400
sleeping.
And they would come to me for
50
00:03:07,400 --> 00:03:11,640
acupuncture.
And the more I drove into it, I
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00:03:11,640 --> 00:03:15,680
realized many of these women are
starting that perimenopause
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00:03:15,920 --> 00:03:18,880
phase of life.
They were experiencing all these
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00:03:18,880 --> 00:03:21,560
symptoms and they had no idea
why.
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00:03:22,120 --> 00:03:26,520
So once I started to research
and learn more about that stage
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00:03:26,520 --> 00:03:29,520
of life, I was like, these women
need help.
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00:03:30,200 --> 00:03:33,640
There's not a lot of help in the
main medical stream right now
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00:03:33,640 --> 00:03:36,600
for these women.
So I'm like, we can help these
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00:03:36,600 --> 00:03:39,080
women.
So I just started learning more
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00:03:39,360 --> 00:03:42,240
and that's how I got into the
functional medicine side of
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things.
How can we help these women
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through that transition period
in life?
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Thank you so much for sharing
how that all started to come
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together through your personal
journey as well as your
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professional space and your
practice.
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And I think to start today's
conversation, you already began
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to allude a little bit about
symptoms of perimenopause, but
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how would you actually define
the period of perimenopause for
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our listeners?
Because I think for a lot of us,
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it really is confusing as
someone that may be a female or
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someone that's supporting
someone they love.
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When we hear this term
perimenopause, what is it?
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Yeah.
So the perimenopause is that
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transition period in life for
women, the stage before
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menopause.
This is the period when the
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different female hormones that
most of us have heard of start
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to decline.
So estrogen and progesterone are
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the most common that women know
about.
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That's the period when the
hormones start to decline and
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their bodies starting to
transition into the phase.
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Now, what most women don't
realize is perimenopause can
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start as early as 35.
When I found that out, I
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couldn't believe it myself,
honestly.
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And I've been in this space for
20 years.
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And then the other thing that
many women don't realize is that
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perimenopause come back up to 10
years.
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I learn new things every day.
Although I'm not really
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surprised.
My sister had early symptoms,
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age, onset of perimenopause and
it took a long time for a
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healthcare provider to take her
symptoms seriously.
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And once she did find someone in
Females Health, how quickly that
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could turn around.
And I shouldn't say quickly
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about a year and a half of
getting someone to really pay
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attention, but to get symptom
relief in terms of that, what
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are some of those hallmark
symptoms that may really start
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to raise the flag that, hey,
this may be indicative of
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perimenopause?
To start that conversation with
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your healthcare provider or to
maybe even give you insights
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that, oh, this is something to
really pay attention to now for
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myself.
Yes, absolutely.
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So there is a laundry list of
symptoms, but I want to throw
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out some things out there for
the women maybe to watch out
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for.
First off, just experiencing
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depression and anxiety when
maybe you never had it before.
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That's very common.
Another one I see a lot is just
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trouble sleeping at night.
Even though you're getting 8
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hours of sleep, you get 8 hours
of sleep but you're not feeling
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rested or you wake up and you
feel tired.
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Just mood changes.
Normally in our fertile years
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we're very Moody leading up to
our period.
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Now in perimenopause, maybe
we're Moody all the time, we're
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more irritable, we have a very
short fuse.
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Another common 1 is just
cognition changes.
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So you start having short term
memory wise, you walk into a
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room and you forgot why you
walked into the room.
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Many things, but those are just
some of the very common ones
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that women may not realize that
are related.
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Everybody thinks of menopause,
they think of hot flashes, but
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they don't realize all these
other changes that come with it
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as well.
So to reiterate what you said,
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these would be symptoms that are
very different from your norm.
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So you may have the typical
forgetfulness, but when it
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becomes more common or the
moodiness is much more frequent.
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So to pay not to not pay
attention to those things, Don't
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be dismissive of it.
Is there any other symptoms you
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want to highlight that may fall
under this brain health umbrella
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before we move on to what we can
do about our lifestyle?
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I think along with the
cognition, it's just a lot of
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brain fog, not thinking as
clear.
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You can't concentrate as well on
the task at hand.
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So I want to mention that in
terms of brain health as well,
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I'd say yeah, that would
probably be the main thing.
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Once women begin to recognize
these changes, even if they
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maybe haven't associated it with
perimenopause, are there things
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that they can start doing to
support themselves naturally,
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like lifestyle changes or habits
that can make a big difference
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for them?
Yes, absolutely.
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So number one is diet, what
you're eating, what you're
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putting into your body.
If you are consuming too much
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sugar or refined carbs or
alcohol, that's really going to
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mess with your hormones.
Just really focusing on shifting
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your eating habits to Whole
Foods, making sure you're
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getting enough protein and fiber
every day, and obviously fruits
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and vegetables and staying away
from the things that might spike
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your blood sugar, which is very
closely intertwined with your
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cortisol, your stress hormone,
and then your female hormone
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diet.
Number one.
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Also number one is sleep.
Some women are still not getting
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enough sleep at night.
In that phase of life you really
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do need to try to shoot for
about 8 hours of good rested
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sleep.
Making sure you have good sleep
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hygiene by that, taking the same
time to go to bed every night
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and waking up at the same time
every day.
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And then putting away those
screens right before bed and
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putting away any type of blue
light or screens about an hour
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before bed.
Otherwise you will not have a
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Restful sleep.
You've mentioned two big ones,
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diet and sleep.
What about physical activity?
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What type of impact does that
have during this time of life?
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And do you have specific types
of physical activity that you
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recommend for people during this
time period?
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Yeah, First off, every human
adult should be getting about
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7000 steps a day, and that's
based off a very long research
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study.
So 7000 steps a day at least
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help to decrease your risk of
disease and mortality.
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For women specifically, they
need to start incorporating
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strength training, so important
during that phase of life.
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I say shoot for twice a week.
You don't have to be strength
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training five days a week.
You're not trying to become a
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bodybuilder.
You're trying to maintain your
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bones and your muscles.
So shoot for about twice a week
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with strength training either.
Find a good class where they
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teach you how to properly
strength train the tons of
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resources out there out for
women in terms of that.
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So yeah, basically the strength
training, The Walking is
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important in terms of helping to
regulate your blood sugar and
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your hormones, especially
walking outside in nature that
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help with your mood.
So in terms of brain health,
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making sure you're getting
outside in nature.
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So it's important every day.
You covered a lot of the big
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areas of lifestyle.
Is there any other one that you
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want to highlight before we get
to some of the aspects of
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functional medicine that you do
with those you support through
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your practice?
I think that would be the major
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thing that just physical
activity, sleep and diet is
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everything.
And I know we're going to dive
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into some other helpful things
as well, but lifestyle wise,
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those are everything.
And those really are the main
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pillars of our life.
And I don't like to gloss over
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them of this require a lot of
our energy and our time to get
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those solid because it takes a
lot to overhaul our diet or it
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takes a lot to get our sleep on
track.
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And just like you said, sleep
hygiene, there's a lot of areas
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where that can be interrupted of
falling asleep, staying asleep,
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getting to sleep, all of those
things.
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00:12:05,000 --> 00:12:08,840
There's points where things can
get a ride for us and as well as
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with physical exercise that
always seems that in sleep are
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the first two things we're
willing to negotiate.
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When life gets full, it's the
first two things we sacrifice.
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So how important it is to really
allocate that time and our
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energy or to build in those
practices for ourselves and how
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do we fit those in to our daily
lives?
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So I'm with you there on those
are big pillars, but for all of
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us to also honor the space and
time that it takes for us to
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prioritize that for our overall
brain healthy lifestyle.
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And so I'm very excited to dive
in with you today on some of the
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functional medicine aspects that
you offer through your practice
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because you've mentioned these
are why people have come to you
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and then got you into the
women's brain health space to
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begin with.
So could we start talking a
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little bit about acupuncture?
And so could you tell us what
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acupuncture is?
And then how has that helped
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00:13:01,080 --> 00:13:04,240
alleviate symptoms of
perimenopause in the women that
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you support?
Yeah, acupuncture.
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00:13:07,280 --> 00:13:10,800
It's been around over 3000 years
in ancient modality.
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The ancient philosophy of
acupuncture, it helped to clear
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your energy channel.
We're all made of energy.
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Everything made of energy.
So if there's anything that's
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blocking your energy flow in
your body, the acupuncture
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helped to remove that.
And that could be anything from
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physical stress, mental stress,
emotional stress that might
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prevent you from healing from a
certain ailment.
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In terms of modern day science
of acupuncture, the acupuncture
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help to regulate and balance
your nervous system and your
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hormone system with what we're
talking about today is
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everything.
The recent science shows that
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the acupuncture points actually
line up with many of the nerves
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in your body, which is so cool
because they developed this
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thousands of years ago before
they really knew the anatomy of
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the body.
And the other thing that
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acupuncture can help do, which
is another topic that help with
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pain and inflammation.
And it does that by releasing
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different chemicals in the body
to help the body heal.
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But in terms of perimenopause
and menopause, it just help to
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regulate and balance that
hormone system and that nervous
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system.
Thank you for making that
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connection for us.
And tends to see that when
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people are seeking out
alternative therapies, they're
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looking for functional medicine
because it looks at the root
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cause for symptoms that they're
experiencing.
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How does this approach benefit
women going through
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perimenopause from your
experience?
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With the functional medicine
side of it, like you said, we
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are looking at the root cause
and what the root cause is
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usually some type of hormone
imbalance or maybe some gut
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health issues.
We look at the hormone imbalance
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and we help to correct it with
lifestyle, diet, supplements and
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then the acupuncture kind of
supports that if you will.
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So it helps regulate the body so
that your body can help make
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their changes, if you will.
Does that make sense?
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Yeah, it does.
And I'm wondering if you have an
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example of how you've worked
with someone that might tie this
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all together.
They've come to you.
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How does this whole picture look
for them in our treatment?
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If you wouldn't mind, is there a
case sample or whatever pops
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into your mind that you could?
Share.
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Yeah.
And this kind of it also shows
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how I transition from just
utilizing acupuncture and then
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realizing that women need more.
So I've had a few patients come
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in for acupuncture, different
perimenopause symptoms.
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And then I would educate them.
You're probably going to
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perimenopause now, I hate to
tell you, but we can really look
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at that and actually see if you
are.
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So we look at the hormones
through testing and we see, OK,
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OK, these hormones are high,
these hormones are low.
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And then we help balance those
out naturally.
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With one particular patient, for
example, she was just feeling
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tired all the time, all day
long.
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She wasn't sleeping.
Wow, very irritable mood
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changes.
So we started with the
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acupuncture, but I said we can
do more for you.
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So we went ahead and ordered a
hormone panel.
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She's but definitely starting
that perimenopause phase where
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her hormones were declining.
And then we helped regulate
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that.
Just went over lifestyle changes
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and then supplements to
incorporate.
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And usually with any type of
changes, you want to give your
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body a good 90 days to go
through changes to see how the
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body respond and then recheck
the hormone.
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So that's one example.
I think that's a nice way that
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pulls everything together that
lets us see that intersection of
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hormone balance, brain health,
and overall well-being and how
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individualize this all becomes
for us.
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So thank you so much for sharing
that.
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We often want to aim to give our
listeners some practical next
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steps that they can try, and
we've talked about a lot of
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different areas today.
What is one small change that
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women could start implementing
today that might improve their
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symptoms and overall well-being
if they're noticing that they're
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in this stage of life?
I would say start with eating.
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So just everyday, every meal,
make sure you incorporate a
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little bit of protein and a
little bit of fiber with every
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meal.
Don't worry about how much.
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There's so much information out
there.
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So women start to be like, oh, I
need to eat this many grams of
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protein, I need to eat this much
fiber.
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No, it's just so simple.
Every meal, eat some protein,
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eat some fiber with that meal.
That would be the first simple
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thing that a woman could do to
start making their changes.
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That's a great suggestion and
that's what we always like to
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share with people is where can I
start today to make a
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difference?
Because as we know, habits take
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a long time to change, but if we
start working on it slowly,
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that's at least a step in the
right direction.
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I'm sure there's a lot of
misconceptions out there about
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perimenopause.
What is something that people
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get wrong all the time about it?
And how can we set the record
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straight?
I get the first thing is that
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women think, oh, I pay
menopause, it's just hot flashes
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and that's it.
A common misconception is women
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think they just have to go
through it without any help.
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They think they just have to
push through and suffer.
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But there's so many resources,
so many tools out there that can
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help them through this phase.
It doesn't have to be all doom
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and gloom and there is help out
there.
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You can go through Perry
menopause and feel better than
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you feel.
I think that's such an important
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message as we're winding down
our conversation with you today
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because we covered quite a bit
of information to, I think help
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support people through
menopause.
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And so now when we get to the
rapid fire, I'm always excited
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to get those quick takeaways
from our guests for the women
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that may have listened and might
start to feel a little
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overwhelmed by the changes, or
at least even as you said.
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Recognizing they might be in
this phase of life as we had
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noticed it can start earlier on
in the lifespan then we may have
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initially had awareness about.
What resource or support do you
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recommend?
Find a holistic Dr. that can
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help you through it, whether
it's a functional medicine
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doctor, a naturopath, or just a
chiropractor that does Women's
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Health.
Even if you don't have somebody
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in the area, there are tons of
women doing this across the
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country that can help you
virtually.
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So find somebody that can help
you through it because there is
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just so much information out
there on social media and women
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aren't quite sure what they're
supposed to do.
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So find somebody in your corner
that can help you through it.
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Thank you and ask someone that
has specialized in Women's
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Health as well as the holistic
health and Wellness space, what
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is your one non negotiable for
taking care of your own personal
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brain health?
As of the last year MY1 non
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negotiable is sleep.
I have to make sure I get my
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sleep, make sure I'm in bed by
this time.
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No caffeine after 12 or 2:00 PM
at the latest.
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No alcohol a few hours before
bed.
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No screen time an hour before
bed.
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So sleep right now with my non
negotiable.
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Thank you so much for being
honest and sharing that.
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I think that is one of the top
ones that has been fairly
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consistent among the experts we
have on of how important that
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area of health is for many
people, as well as one that we
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all need to pay attention to.
If something you said has really
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resonated with our guests, how
can our listeners learn more
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about you or follow your work?
Yeah, they can go to my website
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whichiswellnessohio.net.
I also do have a Facebook and an
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Instagram page.
I do post educational post about
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different topics on there as
well.
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So those would be the two main
sources.
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And our listeners can grab those
links below in our show notes
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for them to contact you.
And I want to ensure you have
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the final word today.
What is the key message you hope
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women take away from your work
in this conversation?
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That you don't have to go
through perimenopause alone and
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there are tons of help and
resources out there for you.
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Find somebody you resignate with
that can help you through it and
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your life will just be so much
better.
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Perimenopause is an important
part of the brain health
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conversation because the
hormonal changes during this
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transition can affect mood,
memory and overall cognitive
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function and may even influence
long term brain health.
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This period is a key window of
opportunity to make lifestyle
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changes and to take proactive
steps that support your brain
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now and protect it in the
future.
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Whether you're experiencing
these changes yourself or
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supporting someone you care
about, there are strategies,
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tools, and resources to help
navigate this transition with
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confidence.
Doctor Julie Sharar, thank you
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so much for letting me pick your
brilliant brain on the Let's
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00:23:34,200 --> 00:23:37,960
Talk Brain Health podcast.
Thank you for investing your
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00:23:37,960 --> 00:23:41,360
time and energy into your
personal brain care by listening
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00:23:41,360 --> 00:23:44,440
to today's episode of the Let's
Talk Brain Health Podcast.
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00:23:44,880 --> 00:23:48,040
I hope our conversation gave you
fresh insights, a bit of
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00:23:48,040 --> 00:23:51,800
infiration, or practical steps
that you can take on your own
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personal brain care journey.
If you enjoyed today's
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00:23:55,000 --> 00:23:58,280
conversation, I'd like to ask
you to please share this episode
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00:23:58,280 --> 00:24:01,560
with someone who could benefit
from it or consider leaving us a
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00:24:01,560 --> 00:24:04,640
review.
If you have questions or a topic
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00:24:04,640 --> 00:24:07,760
in brain health you'd like me to
explore, please e-mail me
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00:24:07,760 --> 00:24:11,880
anytime at podcast at
virtualbrainhealthcenter.com.
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00:24:12,200 --> 00:24:15,800
I'd love to hear from you.
We have so many more exciting
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topics ahead, and I can't wait
to continue this lifelong
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journey of better brain health
together with you and our
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growing virtual community.
Until next time, remember to
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give your brain the care it
deserves and make your brain
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health a priority.
Chiropractor/Acupuncturist/Functional Medicine doc
Dr. Julie has been a practicing chiropractor and acupuncturist for over 15 years. Over the last 2 years she has incorporated functional medicine into her practice. She works with a lot of women during that transitional phase of life known as peri-menopause and women going through menopause and post menopause. Dr. Julie loves to stay active by doing kickboxing, walking and traveling.