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/ [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 [https://www.weeklyjumpstart.com/] Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! [https://go.vigeofit.com/lm/lm-jumpstart-tips] The Jumpstart 30 Program for Beginners [https://go.vigeofit.com/js30/jumpstart-30-lp-v2] - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners! The Back & Hip Fix 30-day program [https://go.vigeofit.com/bf/bflp] - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram [http://www.instagram.com/megandahlman] Follow Megan on YouTube [https://www.youtube.com/@vigeofit]

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 [http://www.vigeofit.com/podcast/feeling-broken-utis-low-libido-prolapse-with-dr-kelly-casperson] Grab Dr. Kelly Casperson’s Book “You Are Not Broken” [https://amzn.to/3YcEMlK] Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here [https://kellycaspersonmd.com/you-are-not-broken-podcast/] Ask Megan your burning question here [http://www.vigeofit.com/ask] Sign up for the free Weekly Jumpstart newsletter [https://www.weeklyjumpstart.com/] - Master your midlife health in 3 minutes a week! Follow Megan on Instagram [http://www.instagram.com/megandahlman] Follow Megan on YouTube [https://www.youtube.com/@vigeofit]

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 [https://www.weeklyjumpstart.com/] 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! [https://www.vigeofit.com/lm/ctu/lpv1] Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! [https://go.vigeofit.com/lm/lm-jumpstart-tips] The Jumpstart 30 Program for Beginners [https://go.vigeofit.com/js30/jumpstart-30-lp-v2] - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners! The Back & Hip Fix 30-day program [https://go.vigeofit.com/bf/bflp] - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram [http://www.instagram.com/megandahlman] Follow Megan on YouTube [https://www.youtube.com/@vigeofit]

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! [https://www.vigeofit.com/lm/ctu/lpv1] FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter [https://www.weeklyjumpstart.com/] The Back & Hip Fix 30-day program [https://go.vigeofit.com/bf/bflp] - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram [http://www.instagram.com/megandahlman] Follow Megan on YouTube [https://www.youtube.com/@vigeofit]

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! [https://a.co/d/geSBy0b] Check out more from Tamsen here [https://www.tamsenfadal.com/] FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter [https://www.weeklyjumpstart.com/] Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! [https://go.vigeofit.com/lm/lm-jumpstart-tips] The Jumpstart 30 Program for Beginners [https://go.vigeofit.com/js30/jumpstart-30-lp-v2] - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners! The Back & Hip Fix 30-day program [https://go.vigeofit.com/bf/bflp] - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram [http://www.instagram.com/megandahlman] Follow Megan on YouTube [https://www.youtube.com/@vigeofit]