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 an...

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 th...

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 wei...

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 ag...

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 Me...

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’v...

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 n...

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 reason...

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 goin...

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...

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 t...

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 co...

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...

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...

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...

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...

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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 nutr...

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...

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...

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...

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 w...

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...

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...

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 see...