In this episode of The Vegan Gym Podcast, Janine sits down with physician and women’s health expert Dr. Daphne Bascom for an in-depth conversation about menopause, aging, and how women can protect their long-term health with confidence.

Together, they unpack the hormonal changes that occur during menopause and why this transition can feel so challenging. From body composition and bone density to cardiovascular health, brain health, sleep, energy, and strength, Dr. Daphne explains what is actually happening inside the body and how women can take a proactive approach instead of feeling blindsided by the changes that often come with midlife.

They also tackle some of the most common questions and misconceptions surrounding hormone therapy, osteoporosis, weight gain, gut health, libido, muscle loss, GLP-1 medications, and healthy aging. Throughout the conversation, Dr. Daphne emphasizes the importance of evidence-based information, personalized care, and building a strong foundation through nutrition, exercise, recovery, and education.

In this episode, we cover:

▸ What actually changes during menopause and why it impacts your entire body

▸ The biggest misconceptions women have about hormones and aging

▸ How menopause affects brain health, heart health, bone density, and body composition

▸ The truth about hormone replacement therapy and the lasting impact of the Women's Health Initiative study

▸ Why muscle loss and osteoporosis are not inevitable parts of aging

▸ The LEAP framework for building stronger muscles and bones after 50

▸ How protein, resistance training, and movement support healthy aging

▸ The connection between menopause, gut health, and the microbiome

▸ What women should know about GLP-1 medications and preserving muscle mass

▸ How to think about libido, relationships, and sexual health during menopause

▸ The importance of becoming an informed advocate for your own health

▸ Trusted resources women can use to find evidence-based menopause information

If you're a woman approaching menopause, currently navigating menopause, or simply want to age with more strength, vitality, and confidence, this episode will give you practical tools and evidence-based insights to help you take control of your health for decades to come.

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✅ Take Dr. Daphne's MenoScore Assessment

👉 Apply for a free month of 1-on-1 health and fitness coaching

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If you're new to my channel, my name is Leif Arnesen. I’m an engineer-turned-nutrition-nerd and the founder of The Vegan Gym.

In 2014, a rare cancer diagnosis forced me to completely rethink my life. I adopted a whole-food, plant-based diet, and a few months later, after watching Earthlings, I went vegan overnight — not just for my health, but for the animals.

At first, I struggled to lose fat and get fit as a vegan. But after diving deep into the science, I built a system that transformed my body and my life. That journey led me to start a blog in 2017, which eventually became The Vegan Gym.

Music Credit:

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In this episode of The Vegan Gym Podcast, Erin sits down with physician and women’s health expert Dr. Daphne Bascom to break down how to navigate perimenopause and menopause with confidence, clarity, and a proactive approach to your health.

They dive into what is actually happening in your body during this transition and why so many women feel caught off guard by changes in energy, mood, sleep, and body composition. As Dr. Daphne explains, these shifts can begin earlier than most women expect, often starting in the late 30s.

Instead of taking a reactive approach, this conversation focuses on how to set yourself up for a smoother, more optimal experience by focusing on the key foundations that truly matter.

In this episode, we cover:
▸ The biggest early signs your hormones are starting to shift and what most women miss
▸ How to actually reduce menopause symptoms instead of just managing them
▸ What to do in your 30s and 40s to set yourself up for an easier transition
▸ The truth about fertility, timing, and what most women are not told
▸ How to train and build muscle to support your hormones and metabolism
▸ Simple ways to track your health and understand what is normal for you
▸ The most important nutrition strategies, including protein, fiber, and key foods like soy
▸ Why sleep and recovery have a bigger impact than most people realize

✅ Take Dr. Daphne's MenoScore Assessment

👉 Apply for a free month of 1-on-1 health and fitness coaching

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In this episode of The Vegan Gym Podcast, Erin and I break down exactly how we are designing our diets to maximize healthspan, longevity, and performance without obsessing over food or making life miserable.

My goal is simple. Live to a healthy 120. Not just longer, but stronger, sharper, independent, and fully alive. We talk about the difference between lifespan and healthspan, why “healthy enough” is not the same as optimized, and how we are building a nutrition strategy that supports our future selves.

We walk through the core principles guiding our current approach, including simplicity, protein prioritization, longevity focused foods like broccoli sprouts and berries, reducing decision fatigue, and building health systems that run on autopilot. We also talk honestly about what it looks like to align your habits as a couple, and how to encourage healthier choices without creating tension or resentment.

If you want to build a diet that supports your 85 year old self while still enjoying your life right now, this episode will give you a practical blueprint.

In this episode, we cover:

▹ The difference between lifespan and healthspan

▹ How to design a longevity focused diet

▹ The power plate framework and protein priorities

▹ Why simplicity reduces food waste and decision fatigue

▹ The foods we eat daily for long term health

▹ How to build health systems that run on autopilot

▹ How small daily habits compound over decades

👉 Apply for a free month of 1-on-1 health and fitness coaching: https://www.vegansuperheroacademy.com/free-month?utm_source=podcast&utm_medium=organic%2C-description%2C-podcast&utm_campaign=14-mar-2026-audio&utm_content=tvg-podcast-episode-4

✅ Check out my full day of eating video: https://www.youtube.com/watch?v=eDxcn7Oa_cY

✅ Try our free vegan nutrition calculator: https://calculator.thevegangym.com/?utm_source=podcast&utm_medium=organic%2C-description%2C-podcast&utm_campaign=14-mar-2026-audio&utm_content=tvg-podcast-episode-4

✅ Check out our Complete Vegan Nutrition Guide: https://www.youtube.com/watch?v=LJV_ZY6rXo8

✅ check out our fruit ranking video: https://www.youtube.com/watch?v=K5ggMT2xjHc

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If you're new to my channel, my name is Leif Arnesen. I’m an engineer turned nutrition nerd and the founder of The Vegan Gym.

In 2014, a rare cancer diagnosis forced me to completely rethink my life. I adopted a whole-food, plant-based diet, and a few months later, after watching Earthlings, I went vegan overnight — not just for my health, but for the animals.

At first, I struggled to lose fat and get fit as a vegan. But after diving deep into the science, I built a system that transformed my body and my life. That journey led me to start a blog in 2017, which eventually became The Vegan Gym.

Now, our team is on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread.

Let’s work together to inspire change, spread compassion, and thrive on plants! 💪🌱

Follow me on Instagram: https://www.instagram.com/thevegangym

Follow me on Facebook: https://www.facebook.com/thevegangympage

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