Conquer the Change

Lesley Martin, a coach for high-achieving women, joins Jess to discuss "deep soul level burnout" during midlife transitions like menopause. With over 20 years as a holistic psychotherapist, she emphasizes the importance of recognizing burnout as a catalyst for self-reflection and growth.

The conversation explores the stressors women face, encourages reevaluating priorities, and highlights the need for self-care. Lesley shares a mindfulness practice for listeners to connect with their personal needs and reflects on her transformative journey to the Sahara Desert, inspiring her retreats for self-discovery.

Key takeaways focus on embracing midlife transitions authentically and valuing community support.

HIGHLIGHTS:

2:57 The Weight of Trauma

3:38 Understanding Soul-Level Depletion

6:49 Giving Permission to Rest

10:29 Reinventing Yourself in Midlife

13:37 Embracing Authenticity

18:21 The Power of Change in Environment

20:52 The Impact of the Sahara Experience

26:34 Creating a Safe Space for Exploration

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In this episode, Jess dives into the benefits of intermittent fasting (IF) for women during menopause, emphasizing that it’s about meal timing rather than deprivation. She shares her personal experience with IF and details its advantages like enhanced autophagy and improved insulin sensitivity for weight management and symptom relief.

Jess also touches on its potential to improve sleep quality and offers practical tips for starting small. By the end, Jess encourages listeners to explore intermittent fasting as a means to enhance your health and well-being during this transformative phase.

*please check with your doctor before starting anything new*

HIGHLIGHTS:

3:27 The Science of Fasting

4:53 Benefits for Menopause

7:38 Weight Management and Energy Boost

9:02 Mood Swings and Sleep Quality

10:41 Starting Your Fasting Journey

13:39 Breaking the Fast

15:24 Finding What Works for You

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In this episode, Jess sits down with fitness expert, Lynn Sederlof-Airisto, who returns to discuss the importance of strength training for women navigating menopause.

She highlights the impact of declining estrogen levels on muscle tone and fat distribution, emphasizing how strength training supports bone density and joint health. Lynn outlines key concepts like reps and sets, encouraging listeners to challenge themselves with weights.

Lynn offers advice on creating personalized home routines and stresses the importance of consistency for long-term progress. She shares her tailored programs designed for various lifestyles and fitness levels, inspiring listeners to embrace strength training during this transformative phase.

HIGHLIGHTS:

0:44 Strength Training Myths Unveiled

5:11 The Benefits of Strong Muscles

7:56 Getting Started with Weight Training

13:48 Choosing the Right Weights

19:10 Time Commitment for Weight Training

29:40 Embracing the Challenge of Fitness

31:27 Mind Over Matter and Accountability

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In this episode, Jess discusses the importance of female friendships during menopause, drawing from my experience as a Program Manager and leader. Relating insights from the movie Hidden Figures, she highlights how communal gatherings among women empower us and foster discussions on gender equality.

Jess explores the health benefits of strong female connections, including stress reduction supported by oxytocin, and the positive impact on physical well-being. Jess' personal anecdotes illustrate how these bonds have supported her during transformative times.

She also shares practical tips for nurturing friendships amid busy lives and concludes with a call to action for listeners to prioritize these connections for their health and well-being throughout life's challenges.

HIGHLIGHTS:

3:42 The Science of Female Friendships

5:31 Managing Stress Through Social Connections

8:09 Physical Health Benefits of Female Friendships

11:26 The Power of Supportive Retreats

13:16 Prioritizing Friendships as a Necessity

15:40 Building New Connections

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In this episode, Jess engages in a candid conversation with Lynn Sederlof-Airisto, a fitness expert and podcaster from Helsinki, Finland, who shares her transformative journey through midlife challenges, including fitness, menopause, and self-acceptance. Lynn's story is not just about physical fitness but also touches on the emotional and psychological aspects of navigating life as a divorced woman in her 50s who is reentering the dating scene, all while facing the realities of aging and body changes.

Lynn paints a vivid picture of her early athletic life, from playing field hockey and lacrosse to bodybuilding post-pregnancy. Despite her dedication to group fitness classes, she encountered surprising shifts in her physique as she transitioned into menopause, leading her to explore the science behind muscle maintenance and fat distribution. They delve into her personal experiences with body image and the societal pressures of looking young, especially in the context of dating, highlighting the unique difficulties faced by women in midlife.

Through extensive research and experimentation, Lynn discovered the importance of weight training over traditional cardio to combat muscle loss due to hormonal changes. She shares practical insights on how to reshape one’s body and mindset towards fitness, emphasizing that it’s not just about maintaining a youthful appearance but also about enhancing overall well-being. Lynn's approach also includes actionable advice on nutrition, particularly emphasizing the role of protein in diet and the need for systematic strength training as we age.

Jess and Lynn explore myths around weight training—particularly the misconception that light weights in group classes are effective for building muscle. Instead, Lynn advocates for heavier lifting that stimulates the type 2 muscle fibers crucial for maintaining strength and functionality. Her advocacy for awareness around the impacts of menopause on physical health forms a crucial part of this discussion, addressing common misconceptions about aging and fitness.

HIGHLIGHTS:

1:18 Lynn's Fitness Journey

2:38 The Impact of Menopause

5:31 Hormone Replacement Therapy Insights

11:03 Addressing Women's Health Issues

13:00 The Conversation Around Sex

14:40 Nutrition and Eating Habits

16:37 The Role of Protein

28:33 Myths About Weight Training

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In this episode, Jess explores the often-misunderstood significance of the pelvic floor and its impact on overall health and wellness. Sharing personal anecdotes, she highlights the vulnerabilities many women face—such as stress urinary incontinence—often triggered by hormonal changes during menopause. She breaks down the anatomy of the pelvic floor in relatable terms, emphasizing its crucial role in supporting our bodily functions and intimacy.

Jess also discusses the connection between pelvic health and systemic issues like back pain, underscoring the importance of maintaining strength and stability in this area. She provides practical exercises, including Kegels, and innovative tools to help listeners integrate pelvic floor workouts into their daily routines. Her aim is to empower listeners with knowledge and actionable steps to enhance their pelvic health, encouraging open conversations about these topics and fostering a positive relationship with our bodies at every stage of life.

HIGHLIGHTS:

2:50 Understanding the Pelvic Floor

5:28 The Impact of Hormonal Changes

8:16 The Role of Estrogen

10:19 The Science of Vaginal Atrophy

12:16 Exploring Solutions for Improvement

13:12 Mastering Kegel Exercises

18:52 Integrating Breathing and Relaxation

22:17 Using Technology for Support

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In this episode, Jess chats with her friend Michele Velligan about her experience navigating menopause at 55, which coincided with her COVID diagnosis. They discuss the challenges of overlapping symptoms and her proactive strategies for managing health, including diet modifications and alternative therapies.

Michele shares her journey as a member of the 'sandwich generation,' balancing caregiving for her aging father-in-law and raising her teenage son, and highlights the importance of routine and teamwork. They also touch on the necessity of self-care and community among women, encouraging open conversations about menopause and shared experiences for support.

HIGHLIGHTS:

1:23 COVID and Menopause: An Unexpected Connection

8:34 Navigating Midlife and Family Dynamics

13:10 The Sandwich Generation Experience

16:06 Organizing Family Life

19:59 Finding Time for Self-Care

22:28 The Importance of Friendships

28:25 Parting Words of Wisdom

RESOURCE FOR THIS EPISODE:

Be Fit After 40 guide

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In this episode, Jess discusses body positivity in the context of menopause, inspired by a powerful message about self-acceptance.

She explores generational shifts in body image, highlighting how younger women embrace their bodies more than ever. Sharing her own personal journey, Jess reflects on societal pressures and the positive influence of culture and media on self-image.

She also provides strategies for focusing on health over weight and encourages self-compassion. The episode concludes with a call to action in supporting one another and celebrate our beauty and worth.

HIGHLIGHTS:

2:43 Observations on College Body Positivity

4:25 Personal Reflections on Running

6:17 Changes Through the Years

8:38 Shopping for Confidence

12:07 The Shift in Body Image

15:31 Understanding Body Positivity

16:48 Navigating Body Changes in Menopause

18:32 Practical Tips for Self-Compassion

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In this episode, Jess dives deep into the essential yet often overlooked topic of relaxation, especially during the menopausal transition. She candidly shares her struggles with relaxing, highlighting how this inability can compound the stresses of daily life, particularly as we navigate hormonal changes.

Understanding how menopause exacerbates stress and anxiety is crucial. Sleep disturbances can lead to irritability and increased tension, creating a vicious cycle. Jess addresses the societal conditioning that often pressures women to remain constantly productive, leaving little room for downtime. Often women have ingrained habits that make it difficult to simply pause and breathe, a necessary skill that many of us need to cultivate—not just in menopause, but throughout life.

Jess discusses various techniques that she's researched and practiced, beginning with breathing exercises—specifically, the 4-7-8 technique and box breathing, both of which can alleviate anxiety and promote calmness. Proper breathing can signal to your body that we are safe and able to relax, contrasting the hurried, shallow breaths we often take when stressed.

Next, Jess shares the concept of desk yoga, simple stretching exercises that can be incorporated into a busy workday to relieve tension from our necks, shoulders, and wrists. She also advocates for brief mental breaks throughout the day, suggesting guided meditations and mindfulness practices that require just a few minutes of our time but can have profound effects on our well-being.

She also stresses the importance of setting boundaries to protect our mental health, suggesting simple strategies like taking short walks or engaging in solitary activities that bring us joy. Additionally, she reflects on the value of social connections, encouraging listeners to carve out time for friendships, which can serve as a powerful antidote to stress.

Lastly, Jess delves into dietary choices that can facilitate relaxation. Highlighting the benefits of consuming leafy greens and healthy fats, she advocates for mindful eating practices that stabilize blood sugar and promote a balanced mood. She also shares her love for herbal teas and their calming properties, advising listeners to be cautious about relying on supplements without professional guidance.

HIGHLIGHTS:

5:35 The Struggle to Relax

11:26 Breathing Techniques for Calm

14:46 Desk Yoga for Stress Relief

17:45 Mini Mental Vacations

20:28 Setting Boundaries for Relaxation

22:31 Nourishing Foods for Stress Relief

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In this episode, Jess welcomes long time friend, Dr. Belinda Leon, a 55-year-old nonprofit director, who shares her experience with menopause, which began at 49. She discusses symptoms like hot flashes and weight gain, and the impact of the pandemic on her journey.

After overcoming hesitation, she started hormone replacement therapy (HRT), leading to significant improvements in her quality of life. The conversation also touches on the importance of strength training for women and the challenges of parenting her teenage daughters during their own hormonal changes. Belinda advocates for open discussions about menopause and women's health to empower future generations.

HIGHLIGHTS:

2:12 Experiencing Menopause

6:08 Hormone Replacement Therapy

12:10 The Struggle with Weight

19:51 Navigating Teen Hormones

24:29 Reflecting on Aging

28:48 Advice for Future Generations

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