Self Care Simplified

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 & Links Dr. Katie Cederberg’s Website with more resources: https://sleepfithealth.com/ Sleep Diary RLS Exercise Protocol for Long Periods of Sitting 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

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 & Links Listen to EP 402. Feeling Broken? UTI’s, Low Libido & Prolapse with Dr. Kelly Casperson Grab Dr. Kelly Casperson’s Book “You Are Not Broken” Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here Ask Megan your burning question here Sign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week! Follow Megan on Instagram Follow 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 Resources 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

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 & Links 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 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

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 & Links Get Tamsen’s new book How to Menopause here! Check out more from Tamsen here 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

You know that in midlife you’re supposed to increase your protein consumption, focus on produce, drink more water and watch your sugar. But what about carbs? Are they really the villain that mainstream fitness and nutrition media has made them out to be? Listener Lynell asks: “I always thought whole grains like oatmeal, whole grain bread and brown rice were complex carbs and had nutrition, but I’ve heard advice to limit all carbs if you’re menopausal. What’s the truth and then how many servings of carbs a day do you recommended?” In this quick episode I’m joined again by Dr. Federica Amati, Head Nutritionist for the personalized health company, Zoe, and author of Recipes for a Better Menopause and Every Body Should Know This. When it comes to knowing exactly how to eat best during midlife, she’s the expert! Take a listen as we dive into some ever-confusing carb questions! More Resources Follow Dr. Federica Amati on Instagram Ask Megan your burning question here Follow Megan on YouTube Follow Megan on Instagram Ask Megan your burning question here Follow Megan on Instagram

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 & Links Listen 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 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! Follow Megan on Instagram Follow Megan on YouTube

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 & Links 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

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 & Links The 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 newsletter Follow Megan on Instagram Follow Megan on YouTube

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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: 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 & Links Harvard Health Article - The Many Ways Exercise Helps Your Heart Listen to Episode 434. How to Strengthen Your Heart—One Habit at a Time 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

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 Resources Video Demonstration of the Eagle Arm Stretch Two other Exercises for Shoulder Blade Knot Relief 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

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 & Links FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter https://www.goredforwomen.org/en/about-heart-disease-in-women/facts https://www.heart.org/en/news/2024/02/09/the-slowly-evolving-truth-about-heart-disease-and-women Episode 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 Instagram Follow 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 Resources Follow Dr. Federica Amati on Instagram Listen to Episode 412. How to Eat for a Better Menopause with Dr. Federica Amati Follow Megan on YouTube Follow 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