The Strong Mommas Podcast

As if hormonal shifts in midlife weren't challenging enough, sleep disorders like insomnia and restless leg syndrome, dramatically increase as well - especially in women.And diminished sleep can dramatically impact the rest of your health… your metabolism, mood, cognitive function, and even more serious conditions.In this episode, we talk all things sleep with Dr. Katie Cederberg, an exercise and sleep specialist at Stanford, currently researching how exercise can impact common sleep disorders.Tune in as Dr. Cederberg shares her insights into sleep and it's significant impact on women's health, particularly during midlife. We'll explore the effects of sleep deprivation, the differences in sleep needs between men and women, and the prevalence of sleep disorders such as insomnia and restless leg syndrome.Dr. Cederberg also gives us some insights from her research on the relationship between exercise and sleep, as well as practical tips for improving sleep hygiene.If getting good quality sleep seems to just get harder, you don't want to miss this episode!More Resources & LinksDr. Katie Cederberg's Website with more resources: https://sleepfithealth.com/Sleep DiaryRLS Exercise Protocol for Long Periods of SittingFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterNeed help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

Midlfe can be a roller coaster of changes - and none more destabilizing and confusing than the hormone shift that starts happening. Estrogen, progesterone, testosterone - what is happening in our bodies, and how in the world do we get control?Mary asks: “I'm 50 years old and I'm really trying to educate myself on hormones and hormone therapies. I hear a lot about estrogen and progesterone, but the one that confuses me is testosterone. Why would a women need to take testosterone? What are some of the symptoms it can treat?”In this shortie episode, we bring Dr. Kelly Casperson, a urologic surgeon and the author “You Are Not Broken”, back to the show. Dr. Casperson explains what's going on hormonally and helps clear up some common hormonal confusion.More Resources & LinksListen to EP 402. Feeling Broken? UTI's, Low Libido & Prolapse with Dr. Kelly CaspersonGrab Dr. Kelly Casperson's Book “You Are Not Broken”Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast hereAsk Megan your burning question hereSign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week!Follow Megan on InstagramFollow Megan on YouTube

Do you feel like you used to have a better body? Maybe your clothes were a smaller size, or that number on the scale was quite a bit lower.See if Cara's struggle sounds familiar: “I've really been struggling lately with my body, mostly mentally. Back in the day, I used to be so much skinnier than I am now. I weighed a certain amount and so that number is just stuck in my mind as what my ideal weight should be. But no matter what I do, I just can't seem to get there again. I'm 52 years old now, and I want to be healthy and feel good, but I'm just hung up on how my body used to be. I think I need a pep talk or something.”This is SO common! It's normal to have a nostalgia for a time in the past "when things were better" - but maybe you're not accurately recalling the full picture.If this sounds like you, then you're in the right place! In this episode we'll dive into:Tune in and get ready for the pep talk and a gentle reality check you need!More ResourcesFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterFREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

If you've been told to “strengthen your core” for back pain, osteoporosis, or spinal arthritis—but don't know where to start—this episode is for you. Discover why the pelvic tilt + exhale is the game-changing core move that builds true spinal stability, reduces pain, and lays the foundation for safe, effective progressions like planks and bird dogs. Let's get your core working with you, not against you!More Resources & LinksFREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterThe Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

Menopause. It's usually spoken about with disdain, dread, or even fear - if it's even talked about at all! You just suffer through quietly, having a million questions about what's going on with your body, and never really getting relief or answers.Meet Tamsen Fadal, an Emmy Award winning journalist who is literally shredding the silence on menopause. Tamsen is the author of the new book How to Menopause, and creator and producer of the documentary The M Factor.In this conversation, Tamsen Fadal shares her personal journey through menopause, discussing the symptoms she experienced and the lack of awareness surrounding women's health issues. Listen in to our discussion about the importance of education and advocacy for women in midlife, highlighting the need for better representation in the media and the necessity of lifestyle changes to thrive during this phase of life. Tamsen encourages women to embrace menopause as a transformative time rather than a negative experience, advocating for preparedness and empowerment through knowledge.If you're in the midst of menopause or perimenopausal symptoms, you're not going to want to miss this episode!More Resources & LinksGet Tamsen's new book How to Menopause here!Check out more from Tamsen hereFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterNeed help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

See if this sounds familiar… you're eating healthy, working out, and doing all the right things… but the scale JUST WON'T BUDGE?! The reality is your body changes in midlife, and what worked in your 30s might not work as you get older.But don't worry—I've got the tools you need to get things moving in the right direction!In this episode, we're diving into the FOUR key areas that truly move the needle when it comes to weight loss after 40.It's not about working harder—it's about working smarter! And I've got just what you need to get you back on track.More Resources & LinksListen to Episode 356. Is Stress Silently Killing You?Listen to Episode 376. Is Sugar Really That Bad?FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterNeed help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!Follow Megan on InstagramFollow Megan on YouTube

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Ever woken up in the morning feeling like the Tin Man from The Wizard of Oz—creaky, stiff, and in desperate need of oil?If so, you're not alone. Many women in midlife notice that stiffness and achy joints seem to be creeping in more than ever.But what if I told you it didn't have to be this way - and the solution is easier than you think!In this quick episode, we'll discuss the three key reasons why our joints begin to feel stiff and creaky as we age. And I'll give you quick and simple tips you can incorporate TODAY to get you feeling more loose and limber fast!More Resources & LinksFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterFREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

Did you know that 540-million adults are currently suffering from some form of low back pain. Not only that, it's the number one reason why people see their doctor and miss days of work.If you're one of the millions struggling with pain and tightness in your lower back, or you're hoping to avoid it all together, I'm here to help! More than just heating pads, anti-inflammatories and rest, I'm going to give you FOUR happy-back tips to help you feel better fast!I'll walk you through some easy, effective exercises to help support your back, and even show you some things that you may be doing that you need to avoid.If back pain is your struggle, then you've come to the right place!More Resources & LinksThe Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterFollow Megan on InstagramFollow Megan on YouTube

Intimacy fizzling out in midlife? You're not alone! In this episode, Dr. Kelly Casperson joins me to break down the truth about low libido in women over 40. We're diving into why this happens (hint: it's not just in your head), the role of hormones like estrogen and testosterone, and practical steps you can take to reignite your spark.If you've ever wondered, Is this normal? or Can I do something about it?—this episode is for you!Listen to EP 402. Feeling Broken? UTI's, Low Libido & Prolapse with Dr. Kelly CaspersonGrab Dr. Kelly Casperson's Book “You Are Not Broken”Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast hereFollow Megan on InstagramFollow Megan on YouTubeSign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week!

You want to keep your heart healthy as you age. And you know that exercise is a key factor in optimal heart health. But this is where things start to get confusing. WHICH exercise is best for keeping your heart pumping happily?The answer might surprise you.Last week we looked at the big picture - all the habits that contribute to overall heart health. This week we're going to zoom in on one of those habits - how to build a stronger heart through exercise.Tune in as we dive into: the science behind exercise and cardiovascular improvement heart rate zones and how to use them to your greatest advantage steady state cardio vs. interval training - pros & cons can strength training qualify as “cardio”If keeping your heart healthy is top of mind and you're looking to maximize the impact of your exercise on your cardiovascular health, then this is the episode for you!More Resources & LinksHarvard Health Article - The Many Ways Exercise Helps Your HeartListen to Episode 434. How to Strengthen Your Heart—One Habit at a TimeFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterNeed help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

Whether it's from poor posture, too many hours at a desk, or spending time hunched over a phone, neck pain and shoulder blade knots feel like an unavoidable part of life.But I've got some quick tips and easy moves to help bring relief fast!Tune into this shortie episode, where I'll walk you through the best way to release those shoulder blade knots and neck tension, and help prevent them from coming back!More ResourcesVideo Demonstration of the Eagle Arm StretchTwo other Exercises for Shoulder Blade Knot ReliefFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterThe Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

When we start thinking about preventing disease in midlife, we're usually thinking about the “Big C”, cancer, right?But did you know that the leading cause of death for women is heart disease? More than cancer, diabetes and dementia combined. And your risk of developing heart disease goes up dramatically in midlife.But the good news is 80% of heart disease is preventable! And the better news is it's never too late to start!This week we are going to talk about heart disease, why heart attacks aren't just for men and why the risks increase as we age. Then I'll give you the 4 Heart Healthy Habits you can start TODAY that can make a significant impact. We're not talking a major lifestyle overhaul here. Just simple, yet effective lifestyle changes that can improve your heart health!Whether you've received a worrisome medical diagnosis or just want to start now to avoid future heart issues, this episode is for you!More Resources & LinksFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterhttps://www.goredforwomen.org/en/about-heart-disease-in-women/factshttps://www.heart.org/en/news/2024/02/09/the-slowly-evolving-truth-about-heart-disease-and-womenEpisode 404. Can Specific Exercises Lower Blood Pressure?Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

Did you know that about 10% of Americans have high cholesterol, and many don't even know it. The reality is as we age, we become more likely to have elevated cholesterol levels, which can lead to an increased risk of cardiovascular disease. And while treating high cholesterol can be as easy as picking up a new prescription at the pharmacy, what if you want to tackle it drug-free?Listener Carolyn asks**:**“I currently have high cholesterol and really don't want to take medication. I am hoping to get my numbers down by diet and exercise. What's my best plan of action on the nutrition front? Can I still have occasional splurges? And if so, are there any splurges that I really need to avoid all together that will impact my cholesterol numbers?”To tackle Carolyn's question, we've invited Dr. Federica Amati back to the podcast. Dr. Amati works as Head Nutritionist for the personalized health company,Zoe, and she's written two fantastic books,Recipes for a Better Menopause andEvery Body Should Know This. When it comes to knowing exactly how to eat best during midlife - without being extreme or restrictive about it, which I love! - she knows what really works.More ResourcesFollow Dr. Federica Amati on InstagramListen to Episode 412. How to Eat for a Better Menopause with Dr. Federica AmatiFollow Megan on YouTubeFollow Megan on Instagram

I post lots of training and how-to videos on social media, and most of them get anywhere between 25,000 and 100K views if they're really hitting. But right now, I have 3 videos right now that have reached about 1 million views. Whoa! You wanna know what they all have in common? They aren't about complicated strength training moves, nutrition advice or ways to stay motivated. They address the very real, every day challenge of climbing down on the floor and getting back up again with ease. If this is something you currently struggle with, you're not alone. And if it's not you yet, don't get caught thinking this is just a problem for a much older version of you. Losing your ability to climb down easily & get back up again doesn't happen overnight - it happens over years and the decline usually starts in your 40's. Tune into this week's quick episode, where I'll outline the things you need to get up and down off the floor with ease, as well as practical exercises to help make it happen! More Resources Video Demonstration of the 4-Step Strengthening Process to Climb Down & Up No Knees Version! FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners! The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

One in 8 women in the United States will have her ovaries removed prior to the onset of natural menopause, and this number is growing. On top of that, each year about 600,000 hysterectomies are performed and more than 300,000 women are diagnosed with breast cancer, many under the age of 50. If you or someone you love experienced this kind of procedure, you may be asking “now what?”. What are the impacts on the rest of your body when you experience abrupt menopause? Do other health risks increase? And what about breast cancer? This week, we are joined by Dr. Corinne Menn, a board-certified OB-GYN, a breast cancer survivor of over 23 years, and a BRCA gene carrier. Dr. Menn is using her own experience to help women navigate health challenges, especially when dealing with the impacts of being a cancer survivor or experiencing abrupt menopause. If you or someone you know has had her ovaries removed, had a hysterectomy, or even experienced breast cancer, then this episode is for you. More Resources & Links Follow Dr. Corinne Menn on Instagram Get more info about working with Dr. Menn through Telehealth on Alloy FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners! The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

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Trying to get enough water a day can be so confusing. Is is eight 8-ounce glasses a day? Or is it a gallon of water a day? Am I even getting close? The reality is if you don't drink enough water, you're going to feel lethargic, stiff and achy throughout your entire body, bloated, constipated, and generally unwell…which in turn, impacts your motivation and drive to do anything else fitness or nutrition related! There are some BIG mistakes that people often make when it comes to drinking water. And it has nothing to do with electrolytes or alkaline water or anything fad-related. In fact, those trends are just distracting from the real mistakes that people are making. So grab a glass of water (you're gonna need it while you're listening to this) and let's get your hydration where it needs to be - your body is going to thank you for it! More Resources & Links The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners! FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

Have you ever felt “off” or like your body is “falling apart”? Maybe it's coming off the holidays and feeling like your habits are out of control. Or realizing that in this stage of life your hormones are changing and it's wreaking havoc on your life. So often in these situations we feel like we need to make BIG, DRASTIC adjustments to our lifestyle in order to see BIG changes. But what if I told you that all you need is to return to the BASICS? In this week's edition of Just One Thing, we'll dive into what those basics actually look like. And I'll give you 5 super simple steps you can start TODAY to help you feel your best. Want to know how to really move the needle on your health journey? Then this episode is for you! More Resources & Links FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners! The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

It's January 21. How are those goals doing so far? If you set some goals for the new year, but have already “fallen off the wagon”, you're not alone. January 10th is National Quitter's Day for a reason - most people have already abandoned their goals and good intentions by then. So, let's go back to the drawing board and create some goals you can ACTUALLY accomplish. In this episode, I'm going to give you THREE steps to help you set reasonable and achievable goals. You'll come away with the knowledge of what makes a good goal, and what doesn't. And I'll get you moving in the direction of feeling like a goal-meeting rockstar, avoiding Quitter's Day altogether! If you're ready for a fresh look at your New Year's Resolutions, then this is the episode for you! More Resources & Links The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners! FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

So often when life gets complicated our healthy habits are the first thing to go out the window. So how do you stay consistent in the face of life's ups and downs? Listener Jessica was having this exact problem: “I've missed so much of my workout plan recently due to travel, having a new puppy, unexpected doctors appointments, the list goes on. I really do want to make this a priority and want to try again, maybe start over. Even though I know the program is less than 15 minutes a day, what mindset change do you think I need to make to be more consistent this time?” Let's give this one to the expert! Monica Packer is the host of the podcast “About Progress” and a coach to countless women that need help getting practical and realistic about their habits. In this quick episode, Monica will give you quick tips on how to maintain consistency even when life is anything but consistent! More Resources & Links Learn more from Monica Packer at www.aboutprogress.com Listen to Monica's extremely popular podcast About Progress Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners Follow Megan on YouTube Follow Megan on Instagram Ask Megan your burning question here

We're all very familiar with the different systems of our body. From digestion to reproduction to muscular, we know when they're working well, and when they're not. But what if I told you that one of the MOST important systems in your body is probably one you never think about? This week I'm welcoming Anna Rahe to the podcast to deep dive our crucial, but often unknown, fascial system. When Anna was 18 years old, she felt and moved like she was 80…everything from her gut to her muscles just ached. Unable to get any clear answers from every elite professional, which began her journey into understanding the body's most pervasive and complex system, the fascial network. She is a member of the Fascia Research Society and has done extensive study in the fields of physics, biomechanics, and a myriad of movement methods and manual body work techniques. Tune in as Anna and I delve into the often-overlooked topic of fascia, the connective tissue that plays a crucial role in overall body health. Anna will teach us all about the structure and function of fascia, its relationship with hydration, the signs of unhealthy fascia, and how aging and hormonal changes can impact its health. If you're looking for the missing piece on how you can feel your best everyday, this might it! More Resources & Links Learn more from Anna Rahe on her website! Dealing with constant back & hip pain? Click here for the 30-day Back & Hip Fix program to relieve those constant aches! Follow Megan on YouTube Follow Megan on Instagram

For 2025, we're going to shake up our Friday podcast episodes. If you've been getting our free Weekly Jumpstart newsletter, you'll already know that each Friday edition is called Just One Thing - one short, simple tip for your health that you can put into practice right away. Due to the overwhelming popularity of these Friday newsletters, we're switching it up and making our Friday episodes on the podcast JUST ONE THING, too! I'm going to give you ONE simple thing - a stretch, an exercise tip, an eating habit, a mindset shift - that you can do to really impact your health. To kick off this new series, we're going to tackle something we've all struggled with at some point - mindless snacking. We've all been there - grazing or munching between meals only to end up feeling undernourished and kinda “meh” at the end of the day. But this week I've got TWO simple habits that will help derail that mindless snacking before it even starts! More Resources & Links FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan's signature 30-day program for true beginners! The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

Every year, it feels like eating healthy gets more and more complicated. So many rules, so many do's and don'ts. Eat more of this, less of that. Avoid entire food groups but make sure you're eating plenty of these other food groups! And when it gets too complicated you'll inevitably feel like you're doing it wrong, you'll get overwhelmed, and you'll just stop trying. So while the nutritional world gets more complicated, let's go the other direction and blaze a different trail. This week we're going to cut through all the noise and zero in on 4 SIMPLE habits that will make you feel fantastic. No special equipment or supplements needed. Just four things you can start doing TODAY that will have a significant impact on your health and well-being. If the nutritional “noise” is making your head spin, then this episode is for you! More Resources & Links Get Started! Join the Jumpstart 30 program today! Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days! FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits Follow Megan on YouTube Follow Megan on Instagram

We are in the season of New Year's Resolutions. People everywhere are feeling motivated, setting goals and ready to make some real changes! But what happens in about a month when motivation is low and all those shiny, new resolutions start to feel impossible? Listener Becky has been there: “I always seem to hit a wall around the 4-week mark with my habits. Usually right around then, if I'm not seeing the results that I really wanted to see, discouragement kind of sets in and I lose my motivation. I can feel myself dwindling, using excuses and then finally not doing it anymore. How can I get past this discouragement and get myself to keep sticking with it?” Hmmm, sound familiar? This week I've asked Monica Packer, host of the podcast “About Progress”, to help us tackle the inevitable lack of motivation and moments of discouragement that can set in as we are working to establish new habits. If you've found yourself losing steam with your healthy habits, then this is the episode for you!

10,000 steps a day. We often think of this as the gold standard for movement. But is hitting that 10,000 step goal enough to actually impact your health and fitness? In this episode, we'll dive into the pros and cons of walking for fitness. I'll discuss things walking CAN do for you, and things walking CAN'T do for you. Then we'll dive into how you can go beyond walking to start building strength, increasing mobility and improving your overall fitness TODAY! Use Coupon CODE: NEWYEAR25 from 12/31/24 - 01/04/25 to receive 25% off PLUS a free pair of Mini-bands shipped for FREE. More Resources & Links Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Megan's revolutionary Back & Hip Fix 30-day program Find out your body type! Take the FREE Body Type Quiz now! Create My Routine - Download my free routine creator! Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days! FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits Follow Megan on Instagram

Do you ever hear about the latest eating or diet trend and wish you could “ask an expert”? Well, you've come to the right place! Listener Frances asks: “Hi, Megan. I'm curious. What do you think about this new intuitive eating craze? I've been listening to a few podcasts and reading, and I was on board at first, but now I'm not so sure because I really, really think your advice about eating PROs, hydrating, and exercise makes a lot more sense. I don't know. What do you think? Thanks.” This week, let's get a take from another expert, Philip Pape, host of the Wits & Weights podcast. Philip will give you the low down on intuitive eating and whether this is trend to embrace or avoid. His answer just might surprise you!

Lots of great fitness programs - including mine - encourage women to lift heavy weights. But have you ever been stumped by what exactly constitutes “heavy weights”? And how much weight it too much or not enough? Listener Lisa had the same question: “I'm wondering what you consider ‘heavy weights'. I've noticed you mention that you lift heavy weights 2 times a week. How much do you lift?” In this shortie episode, we dive into: Debunking the myth that lifting heavy weights will make you “bulky”. Why muscle mass gets even more important as we age The ideal combination of weight and reps to build strong muscles

Today's question comes from Holly: “I want to get rid of things in my pantry, but how can I take baby steps to get my family on board? I've done something “new” so many times and I just want them to see the difference this time. So, I've done little to force this new lifestyle on them until I feel like it's something that I am confident in. Even then, I'm prone to nagging.” In this short Ask Megan episode, I provide tips on exactly how to encourage your family to eat healthier, without nagging, and even without doing a pantry overhaul. You need this!! Hey, do you have a burning question that you need answered? I'd love to help you out for FREE! Just head to www.vigeofit.com/ask and I'll take care of you on an upcoming Friday episode. More Resources Free Weekly Jumpstart Newsletter - Master your midlife health in just 3 minutes a week! Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners Ask Megan your burning question here Follow Megan on YouTube Follow Megan on Instagram

How many times have you decided to implement a new habit, only for a week later to have already “failed”? Well, let me let you in on a little secret…you're probably thinking about your habits all wrong. And I bet that when you feel like you've failed at your habits, you're thinking about that wrong, too. Meet Monica Packer, host of the podcast “About Progress”, and a coach to countless women that need help getting practical and realistic about their habits. Monica and I discuss the unique challenges women face in habit formation - it's not just you! - as well as the impact of invisible labor and the need for supportive habits. We'll dive into the importance of flexibility, the necessity of embracing failure, and the shift in mindset you need to foster personal growth and self-care. If you want to know why you struggle so much with consistency and sticking with your routines, and you find yourself constantly discouraged by how your habits look, this episode is for you! More Resources & Links Learn more from Monica Packer at www.aboutprogress.com Listen to Monica's extremely popular podcast About Progress Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners Follow Megan on YouTube Follow Megan on Instagram

Do you ever have days where the weights that seemed do-able yesterday are suddenly challenging today? What is happening? Listener Julie had this same issue: “Hi Megan. I've been weight training for about the last five years and progressing slowly. But just lately the weights seem to be much harder to lift. Even though I've been doing the same weights for a while. I was just wondering, is it my age? I'm 63 now. Or is it to do with my nutrition? I do eat over 100 grams of protein a day and thought that was fine. Any suggestions would be grateful. Thank you.” In this shortie episode, I talk about WHY weights may be harder to lift on certain days - there's a lot more at play than you realize! - how age impacts our strength training and how to adjust our protein intake as we get older. And I'll leave you with a quick action plan to help you keep lifting and feel your best!

It is that time of year! The season of joy, magic, and wonder. It's also the season of parties, snacks and treats. So how to we fully enjoy the holiday season and still feel good on January 1st? Just in time for the holiday party season, I have a 4-step Holiday Splurging Plan that will help you navigate all the potential pitfalls of the month ahead. Grab some paper and a pen - you're going to want to take notes on this one. Join me as we dive into: What exactly is a SPLURGE? The answer might surprise you. The “Plan Ahead” plan and how to make it work for you. The “pro moves” you should implement now. How to keep your head in the game. And most importantly, the BIGGEST OBSTACLE you need to overcome this holiday season. This one tip alone will help you rethink your seasonal splurges - and set you up for even more success in the new year. More Resources & Links Download the free Holiday Splurging Blueprint here! Listen to Ep. 304: Elastic Eating - What it is and Why You Need It (Especially During the Holidays) Follow Megan on Instagram

Have you ever tried to tackle an exercise only to realize your wrists aren't up for the task? If so, you're in good company. Listener Mary has this same struggle: “I tend to struggle with any exercise that requires me to put weight on my wrists. Any suggestions? Is it ok to turns my hands a bit or make a fist to support myself on my knuckles?” Wrist strength and mobility is a super common issue - and I'm going to help you address it! In this quick episode, I'll walk you through some simple exercises to help improve your wrist health, as well as modifications you can make to help you tackle your workouts pain free!

Have you ever had the feeling that your body responds differently to certain foods as you're getting older? Maybe that cookie or glass of wine you never thought twice about now makes you feel terrible. Well, you're not imagining it. Your nutritional needs really do shift as you go through perimenopause and menopause. And to give us some insight into what's going on, I have Dr. Federica Amati, one of the leading researchers in this space, joining us on the podcast this week. Dr. Amati works as Head Nutritionist for the personalized health company, Zoe, and she's written two fantastic books, Recipes for a Better Menopause and Every Body Should Know This. When it comes to knowing exactly how to eat best during midlife - without being extreme or restrictive about it, which I love! - she knows what really works. If you need a little more insight into what's going on nutritionally for you during the menopause years, this episode is for you. More Resources Listen to Dr. Federica Amati's podcast Zoe Science & Nutrition here Follow Dr. Federica Amati on Instagram Zoe - Personalized Approach to Nutrition The MenoScale - Make sense of your menopause symptoms The 5-Day Jumpstart Guide - Jumpstart your health with small, simple habits! Ask Megan your burning question here Follow Megan on YouTube Follow Megan on Instagram

You know should fill up a large portion of your meals with produce, but sometimes you just can't handle another salad, carrot stick or side of steamed broccoli! Melissa found herself in the same situation: “I know I need to be eating a lot of produce, but I'm in a rut of steamed broccoli and roasted Brussels sprouts! Cooked vegetables are just not a favorite of mine. Tasty recipes welcome!” If this sounds like you, you're in the right place! In this quick episode, I'll help you think out of the baby-carrot box, give you a little glimpse of what I pick up in the produce section each week, and leave you with a few new recipes to help you get out of your rut!

See if this sounds familiar: you're making some positive changes, getting into a good rhythm with your workouts, and starting to see results. When suddenly you hit an obstacle everything comes to a screeching halt. If you haven't had this experience yet, I promise that eventually you will. What do you do? In this episode, we're going to deep dive into the THREE biggest obstacles you might face in your fitness journey, and I'll give you both encouragement and real, actionable steps to help you overcome these setbacks. Trust me, challenges will come, but with perspective and a plan you can come out the other side even stronger! More Resources & Links The Jumpstart 30 Program for Beginners - Get started with the guidance & support that you need! The FREE Weekly Jumpstart newsletter - Master your midlife health in just 3 minutes a week Follow Megan on YouTube Follow Megan on Instagram

See if this sounds familiar: you're making some positive changes, getting into a good rhythm with your workouts and starting to see results. When suddenly you hit an obstacle and everything comes to a screeching halt. If you haven't had this experience yet, I promise that eventually you will. What do you do? In this episode we're going to deep dive the THREE biggest obstacles you might face in your fitness journey, and I'll give you both encouragement and real, actionable steps to help you overcome these setbacks. Trust me, challenges will come, but with perspective and a plan you can come out the other side even stronger! More Resources & Links The Jumpstart 30 Program for Beginners - Get started with the guidance & support that you need! The FREE Weekly Jumpstart newsletter - Master your midlife health in just 3 minutes a week Follow Megan on YouTube Follow Megan on Instagram

Last week we had Dr. Sara Reardon, also known as The Vagina Whisperer, on the podcast talking about prolapse and pelvic floor health in midlife. This week she's back to answer your burning questions! Mara asks: “I am having a vaginal prolapse and hysterectomy surgery. What exercises can I do before surgery to help recover quicker? Exercises after?” Tune in as Dr. Reardon provides advice on the best way to prepare for pelvic surgery or a hysterectomy to help you have the best outcome and recovery!

Muscle soreness, tendinitis, arthritis, and even nerve pain - if you've got pain somewhere in your body, you're definitely not alone. In fact, the questions I get asked the most have to do with pain: In this episode we're going to cover the 4 most common types of pain you're likely to experience in your strength and conditioning journey, how to address each one and how to avoid future pain. And while a single podcast will never take the place of a trained medical professional, I hope it might shed some light on what's going when you feel pain and how you can work to reduce your pain in the future. More Resources & Links Episode 319. 3 Simple Hip Mobility Exercises for Hip Osteoarthritis The Back & Hip Fix Program - Significantly decrease your back and hip pain in 30 days! The Jumpstart 30 Program for Beginners - Improve your strength, mobility & general conditioning in 30 days!

One of the often-repeated nutrition tips I give women all the time is: “If it's a mealtime, eat. If it's not a mealtime, don't eat.” But what if, because of time, habit or lack of hunger, you're just not a breakfast person? Listener Tessa had this same question: “I struggle to eat in the mornings some days. I'm just not hungry until late morning and I feel sick if I force myself to eat. I've heard you say not to skip meals, but what should I do in this situation?” In this quick episode, we'll discuss why skipping breakfast can derail your nutrition for the whole day, the benefits of getting a jumpstart on your nutrition early and even breakfast ideas for the non-breakfast person.

As if midlife didn't bring enough changes to worry about, you suddenly get hit with pelvic floor problems. What in the world? Prolapse, UTI's, bladder leakage…these issues can come out of nowhere in midlife and be really debilitating. To help us navigate pelvic floor health we've got Dr. Sara Reardon, also known as the Vagina Whisperer, back on the podcast this week. Dr. Reardon is sharing some really helpful tips on how to keep your pelvic floor strong and functioning well through perimenopause and well into your post-menopause years. Together we'll discuss: why women start having more UTIs, bladder issues, painful sex and prolapse in midlife how hormonal changes affect pelvic floor issues hormone therapy and the benefits of seeing a pelvic floor therapist. things you can do proactively to help prevent and manage these issues If you want to avoid spending the last few decades of your life needing pads, adult diapers and even prolapse surgery, then you're not going to want to miss this episode! More Resources & Links Download Sara's FREE Perimenopause & Menopause Pelvic Floor Guide here! Follow Sara Reardon “The Vagina Whisperer” on Instagram FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Sign up for the Free Weekly Jumpstart Newsletter - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger in midlife! Follow Megan on Instagram

What's the true indication of an effective workout? Is it sweat? Breathlessness? Soreness? How can you know if you're truly doing enough? Listener Tessa wondered this same thing: “If I don't feel sore after a workout, was it still effective? Should I have worked out harder?” In this quick episode, we'll talk about muscle soreness - why it happens and what it actually going on in your muscles. And we'll discuss different kinds of workouts that might not tax your muscles the same way, but are just as important to your overall health!

High blood pressure, or hypertension, is not a small problem. In fact, according to the CDC, approximately 48% - and 55% of adults ages 40-59 years old - have high blood pressure. And unchecked, it can increase your risk of stroke, heart attack and heart failure. In addition to medication, there are lifestyle changes that can positively impact your blood pressure, including eating healthier, reducing stress, focusing on quality sleep and prioritizing regular physical activity. But can specific exercises or exercise strategies help lower your blood pressure? Great question! In this episode I'm going to walk you through THREE types of exercises that have been clinically proven to help lower blood pressure. Along with managing your stress, nutrition, good sleep, and regular exercise, these simple daily exercises can really bring down your blood pressure and improve your overall health! More Resources & Links Podcast Episode 356. Is Stress Silently Killing You? Podcast Episode 280. How To Combat Menopause Weight Gain and Belly Fat Article about lowering blood pressure through exercise Need help getting started! Get Megan's FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners FREE Weekly Jumpstart Newsletter - All things fitness and health for women over 40! Follow Megan on Instagram

If you're starting to stock a home gym, it can be easy to get confused about which equipment you need and which you don't. Take weights for instance. With all the options available, how do you know where to start? Listener Christina asks: “Kettlebells or dumbbells? Do you have a recommendation on what would be best to purchase?” In this quick episode, I break down the differences in the two options, why I might use one over the other, and my recommendations for which ones are the best to start with.

A lot of the changes that happen during midlife and menopause are widely discussed online and on social media - weight struggles, bone density issues, nutritional needs, hot flashes, belly fat, and hormonal shifts to name a few. But what about the challenges nobody talks about? Many women in midlife begin dealing with a bunch of “somewhat embarrassing” issues that can make them feel like their body is just not working properly anymore. Urinary tract infections, prolapse, low libido and other challenges with intimacy, can be really discouraging and impact quality of life. And they just aren't talked about, so how do you know what to do? That's where Dr. Kelly Casperson comes in! She's a urologic surgeon and the author “You Are Not Broken”, as well as the host of the podcast by the same name. In this conversation, we'll discuss: the pervasive feeling of 'brokenness' women often feel regarding their sexual and pelvic health the impact of societal norms on women's sexuality the significance of pelvic health in midlife the role of hormones in women's health and the often-overlooked condition of Genitourinary Syndrome of Menopause (GSM). If you're needing encouragement to seek help and advocate for your pelvic health, this is it! More Resources & Links Grab Dr. Kelly Casperson's Book “You Are Not Broken” Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here Let's Talk Menopause - Learn more about “Unboxing the Label” Interlude - Telehealth & Rx resources for peri-/menopause and beyond (try the code ‘notbroken') Follow Megan on Instagram Follow Megan on YouTube Sign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week!

Battling belly fat is one of the biggest challenges for women in midlife facing menopause. But what things should you be eating or avoiding to tackle stubborn belly fat? Emily has this very question: “Do high fat foods cause excess belly fat? And if not, which foods should I be paying the most attention to when it comes to getting rid of my belly fat?” In this shortie episode, I throw the question to Philip Pape, who we had on the podcast a couple of weeks ago. Philip weighs in on the correlation between food and belly fat - it might not be what you think! If you're looking for some quick advice for tackling stubborn belly fat, Philip has some great advice!

Almost everyone wants a smaller waistline or a way to reduce belly fat. But the problem is, a lot of the information out there online or on social media is flat-out WRONG. And even worse, it could be actively working against you causing injuries and real discouragement about your midsection. If you want to address your belly fat, but are feeling frustrated by what you see online, then this is the episode for you. We're going to debunk THREE of the biggest MYTHS about core training. And then I'm going to leave you with the resources you need to effectively tackle your midsection and core strength now! More Resources & Links FREE 5-Day Core Tune Up Michael Ulloa on Instagram Episode 324. Menopausal Belly Fat & Why It's Killing You Get The Weekly Jumpstart newsletter here for free! Follow Megan on YouTube Follow Megan on Instagram

Vibration plates are one of the newest trends to hit the market. But are they worth the investment? Several listeners submitted questions about vibration plates, including this one from Tanya: “Hi, Megan. I was wondering if you had any information on the vibration plates. I recently purchased one and I've used it a few times and I've heard they're really good for wellness and to add to your routine. So I'm curious what your thoughts are on them. The pros, the cons and everything. Thank you.” If you've wondered the same thing, then this quick episode is for you! We'll take a look at the promised benefits of vibration plates and what the research actually says about their impact. And I'll give you my two cents on whether you should add it to your fitness and wellness routine.

For years menopause has been shrouded in mystery and hushed conversations, mostly centered around hot flashes and unwanted weight gain. But thankfully the tides have turned and menopause is now getting the attention it has always deserved, largely thanks to Dr. Mary Claire Haver. Dr. Haver is a board-certified OB-GYN who is passionate about demystifying menopause healthcare. With over 4 million followers on social media, and a #1 New York Times Bestseller, The New Menopause, she's helping millions of women in midlife learn about menopause and how to advocate for their own health. This week, with the help of Dr. Haver, we will debunk the myths and misconceptions surrounding menopause, and we'll ask her those burning questions you've been dying to know the answers to. If there's only one podcast episode you listen to all week, make it this one! More Resources & Links Follow Dr. Mary Claire Haver Grab “The New Menopause”, which is now a #1 New York Times Bestseller The Weekly Jumpstart newsletter - BRAND NEW!! Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife. Sign up for free! The Jumpstart 30 Program for Beginners Megan's revolutionary Back & Hip Fix 30-day program Follow Megan on YouTube Follow Megan on Instagram

Midlife can feel like a roller coaster. One day everything is going swimmingly - you feel good, loose and pain-free. And then you wake up the next day and BAM! Joint pain you've never had before. What is going on?! Listener Angela experienced the same thing: “I recently turned 48 and I feel like my joints are suddenly hurting all the time. I don't feel like I'm doing anything different, and I refuse to believe that this is just part of getting older and there's nothing I can do about it. So can you help explain why this might be going on and some options to help relieve this joint pain? I'm feeling it mostly in my wrists and my knees.” If you're wrestling with the sudden onslaught of joint pain or you're hoping to prevent it, then this quick episode is for you. We'll talk about the reason joint pain flares up in midlife, and the action steps you can take NOW through movement and nutrition to help prevent it from slowing you down.

Frozen Shoulder - ever heard of it? It happens when the strong connective tissues that surround your shoulder joint become thick, stiff and inflamed, resulting in pain, stiffness, and limited range of motion. And while anyone can develop frozen shoulder, it's significantly more common in women, particularly during midlife and menopause. Whether you're already struggling with the effects of frozen shoulder, or are hoping to avoid it all together, consider this episode your Healthy Shoulder Action Plan! Together we'll dive into: Breaking down “Frozen Shoulder” - including the three main stages and common symptoms Why it's so common in midlife/menopausal women Prevention: what you can do NOW to help avoid developing frozen shoulder Action steps to take if you're struggling with frozen shoulder symptoms Frozen shoulder pain and stiffness can be debilitating, but this episode will give you tools for healthy, happy shoulders! More Resources & Links The Weekly Jumpstart newsletter - BRAND NEW!! Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife. Sign up for free! FREE Posture Masterclass - Improve your shoulder, upper spine & posture health with simple, everyday moves! Episode 368. 4 Common Mistakes to Avoid that Cause Shoulder Pain The Jumpstart 30 Program for Beginners - Start here for an easy, daily strengthening routine! Follow Megan on YouTube Follow Megan on Instagram