Midlife Mommas: A Girlfriends Approach to Life After Menopause

November is National Family Caregivers Month!
Join us for this fabulous conversation with Star Bradbury, author of Successfully Navigating Your Parents' Senior Years - Critical information to maximize their independence and make sure they get the care they need.

Star talks about making a plan, broaching sensitive subjects, holding family meetings, dealing with dissenting opinions, and so much more! None of us want to think about our parents' (or our own!) long-term care and lack of independence, but if you plan early and have open, honest conversations, you can avoid the trauma of having to make decisions during a crisis!

00:02:44 Developing a plan for long-term care.
00:05:15 Approach sensitive topics with loved ones.
00:08:15 Mom's experience with stepdad's decline, burial planned.
00:10:20 Principle 1: Maximize parents' and seniors' independence.
00:13:55 Helping others in need while maintaining independence.
00:17:44 Caregiver burnout can be prevented - prioritize self-care.
00:21:30 Eye contact, physical presence crucial in caregiving.
00:25:25 Colleagues offer generational wisdom, happier social environment.
00:28:47 Reevaluate and change senior plan with support.
00:32:22 Love story, 3-5 year plan, retirement challenges.
00:34:11 Ensure your home is safe and connected.
00:37:58 Long-term care insurance is exciting and freeing.
00:40:39 35% off book for National Family Caregivers Month.
00:44:27 Contact info in show description, talk next week.

Connect With Star Bradbury-

November Book Deal: Save 35% in November -Use CAREGIVER at checkout
https://starbradbury.com/november-is-national-family-caregivers-month/

Resources available here:
https://starbradbury.com/resources/

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

Most of us in Midlife are no stranger to loss. At some point in our lives, we've experienced the loss of a grandparent or older family member. But what about other losses? The loss of a good friend, the loss of a career, or the loss of our health can all throw us for a loop.
This episode is dedicated to the memory of Cam's sweet friend Debby, who was a co-teacher with Cam for many years.
This episode is both touching and comforting as we explore different types of loss, but also ways of coping. This can be through social networks, supplements, and sticking to our 'minimums' through times of grief and stress.
We hope this episode  comforts you and informs you, and if it resonates, please like and share.

00:02:16 Teaching partner's death triggers immense grief.
00:05:27 Friendship needs common elements to survive.
00:09:44 Gradual identity shift as children leave home.
00:11:39 Leaving exercise identity is challenging and impactful.
00:14:44 Agreeing about forgetting to buy tampons.
00:17:07 Painful memories of father's passing linger.
00:20:55 I admire her calm and confident presence.
00:24:17 Taking action helps with social support.
00:26:49 Loss is part of life, social media misrepresents.
00:30:42 Loss is common; culture lacks preparation.

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

Greetings Midlifers! Welcome to this sobering (pun intended) episode of the midlife mommas. Colleen's story may resonate with you...in parts or in it's entirely. We are SO excited to have her on the show!
 
Colleen's story is not an unusual one. She talks about drinking in the context that it's most familiar, in casual and social settings. Many of us have used alcohol to 'take the edge off'. But when is it too much? How is alcohol affecting your health? Your decision making? Your sleep? Your mental health?

I know you're going to love Colleen as much as we do!

00:02:43 Withdrawal effects, ignorance, and alcohol addiction.
00:04:06 Alcohol's impact on adulthood and menopause.
00:06:53 Hiding alcohol addiction with clever deception.
00:11:05 AA philosophy: brain programmed, belief control, not science; pursue happiness, not sobriety.
00:14:25 Dopamine depletion leads to lightweight alcohol effects.
00:19:32 Delaying start time, controlling wine consumption.
00:22:28 Enjoy wine mindfully, not unconsciously drinking.
00:25:59 Tools for repairing dopamine levels after substance abuse.
00:29:21 Embrace authenticity, be powerful, live authentically.
00:30:38 Admitting not okay, being seen, powerful.
00:34:13 Fixed mindset: "I'm an alcoholic and can't control myself."
Growth mindset: Learn to change thoughts & neuroplasticity.

Colleen Kachmann, MSc, CPRC, Sober-ish Recovery Coach
Free Masterclass: Change Your Thinking About Drinking
Podcast: https://recoverwithcolleen.com/podcast
Instagram and Facebook: @RecoverwithColleen 3

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

It's the FIRST time Cam and Amelia have met in person!
Join us for this 'friend-focused' conversation. Following this monumental meeting, we decided it would be fun to record record together! Join us for this fun look at friendship! We talk about friends we meet at school, at church, through fitness, through our children, and through our community. Each of these friendships offer comfort, laughter and purpose.

00:02:57 Funny reconnecting story leads to reaching out.
00:04:28 Online connections are powerful and potentially scary, but there's a safe way.
00:08:01 Daughter lives in NJ, interacts with neighbors.
00:11:00 Funny conversation about finding a girlfriend at church.
00:14:41 Centering friendships around alcohol, fitness, and common values.
00:18:16 Distinct friend groups representing different life stages.
00:19:54 Nostalgic joy in photos with old friends.
00:22:21 Teaching blurred with personal life, then reconnecting.
00:26:05 No fallout, just distance; uncertain about friendship.

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

This week we're talking about Fall foods! There's lots to love about Fall foods: lettuces, bitter greens, winter squash, and root vegetables. Fall and winter foods tend to be richer and more slowly cooked, so savor the preparation and the flavor.

But there are some pitfalls too. Pumpkin spice latte anyone? We cover these too and give you some tips to remain healthy and strong as the days get shorter.

00:01:34 I love fall foods, like bitter greens and winter squash.
00:05:46 Hard sell: bitter greens, healthy, vitamin c, antioxidants, try recipes.
00:09:49 Comforting foods and spices create grounding practice.
00:11:41 Moon cycle affects women; food, meditation, walks help.
00:15:13 Complex winter meals; simple summer salads.
00:17:50 Be aware of portion sizes during winter.
00:22:26 "Eating order affects digestion and glucose levels."
00:25:02 Alcohol-free options: Seltzer water, Seedlip elixir.
00:29:32 Cook bones with herbs, water, remove fat.
00:30:57 Health store sells bones, lengthy but worth it.

Amelia's bone broth
Place 2-3 bones (I use beed bones from my daughter's farm) in a crockpot or instant pot
Add 6-8 cups water
Add desired herbs such as rosemary or thyme sprigs
Add 1-2 tsp salt (optional)
Cook on low heat for 10 hours.
Remove from heat; put in glass jars and strain fat with cheesecloth or using a coffee filter. Alternatively, refrigerate and skim solid fat off the top.

Mocktail resources:
www.seedlipdrinks.com
https://www.thehelpfulplate.com/spring-recipes#/lemonsage-mocktail/

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

October is Breast Cancer Awareness Month!
https://www.nationalbreastcancer.org/breast-cancer-awareness-month/

You've met Holly Bertone before in our episode about Gratitude, and she is with us again this week to talk about her personal journey through breast cancer. Holly is her usual, bubbly self and we are so grateful to HER for sharing her personal story.

Each year in the United States, about 240,000 cases of breast cancer are diagnosed.  Different people have different symptoms and some don't have symptoms at all. That's why breast cancer screenings are so important.

Join us for this touching and informative conversation with Holly Bertone about breast cancer.

00:02:46 Breast cancer at 38, initial dismissal. Takeaway: Trust your instincts, seek immediate attention.
00:07:14 Small tumor, lazy growth. Successful surgery. Uncertainty on treatment. Hair loss during chemotherapy. Surreal moment. Realization of support system. Motivation to overcome for her stepson.
00:11:32 Supportive ax, stepson finds solace in SpongeBob, lightness in cancer journey.
00:14:32 Ignorance of health during cancer treatment contributed.
00:18:51 Breast cancer became my defining gift.
00:21:12 Holly's life is awesome, with hardships.
00:28:22 Forced to slow down after rock bottom.
00:29:39 Stress response impacts decision-making. Take care.
00:34:51 Women's month raises awareness for health challenges.
00:36:36 Contact info in show description, talk later.

Connect with Holly Bertone, PMP, CNHP

Instagram: https://www.instagram.com/holly.bertone/

https://pinkfortitude.mykajabi.com/podcast-landing-welcome

https://pinkfortitude.mykajabi.com/gratitude-quiz-pod

https://academy.pinkfortitude.com/blog

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

00:00:32 Subscribe to the Midlife Mommas, talking atomic habits.
00:03:39 Dream big but have a system.
00:08:16 Tiny steps change habits and self-perception.
00:11:17 Friendship dynamics change with personal growth.
00:14:16 Make habits attractive by tying them to something else, like walking with a friend.
00:17:50 Challenges and environments affect exercise satisfaction.
00:21:28 Morning routine includes coffee, supplements, neti pot.
00:26:19 Limit social media, switch to green tea.
00:29:28 Bought yarn to learn knitting, but failed.
00:32:13 Diet and exercise journey, small steps.
00:33:31 Build a successful system for joy and satisfaction.

BOOM! I wish I could do sound effects, but I can't. We're here today to talk about atomic habits. The basis for this talk is James Clear's bestselling book by the same name. Also, James Clear is a guest on Brene Brown's podcast on Spotify - that's also a great listen.

Anyhoo...what are atomic habits, and why do we need them?
Have you ever noticed that when you make lofty goals (we used to call them BHAGs in the 1990's), that you never quite get there? That's because biting off a huge chunk of behavior change at one time almost always leads to failure. What you need is a system. Tiny increments of change add up to BIG change over time.

In this episode, Cam and Amelia distill the principles of creating or recreating your systems to set you up for success. Consistency over intensity is the key. We give you the four things that build a habit, and we give you the tools to unwind a habit as well.

This episode is chock-full of meaningful and practical information. As always, hit that subscribe button and leave us a review. Tell your friends about is and share this episode if it resonates with you.

Resources:
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones: Clear, James: 9780735211292: Amazon.com: Books

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

We know that we need to pay closer attention to rest and sleep in midlife, but what is the difference between rest and sleep? I've found that even when I'm getting enough   
sleep, I may not be getting enough rest.  For me that manifests in increased crankiness and a lesser ability to cope with day-to-day stresses. For you, this may look differently.

Join Cam and I as we unpack the difference between these 2 critical factors in optimal health.
 
00:00:00 Menopause halted fitness plan, join free challenge.
00:04:54 Signs of fatigue, need for rest.
00:09:22 Ideal bedtime for optimal deep sleep importance.
00:13:06 Sleep sounds on Alexa help me relax.
00:13:52 Magnesium blend taken at night for sleep.
00:19:38 Various types of rest can be beneficial, such as social and creative rest. Resting in one area while engaging in another is an active state. It's important to rest from all things sometimes. Realizing this has been a significant learning experience.
00:22:42 Travel challenge: food, colleagues, meditation critical.
00:24:30 Connect with nature to stay present.
00:27:45 Rest & sleep conversation: Physical rest in workouts. Rest more in midlife.

Mentioned in this episode:
Unleash Your Creative Soul Podcast with Lindsay Jani
Transform your mindset & energy with these simple questions for a profound impact

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

00:00:00 Free 5-day menopause fitness challenge for women.
00:04:41 Timing of eating and exercise is crucial.
00:06:41 Protein tracking helps muscles. Avoid old dieting habits.
00:11:18 Specific dietary recommendations for midlife women.
00:15:48 Carbs are needed for women's energy.
00:18:13 Add color to your plate, prioritize protein.
00:22:52 Massage and yoga help with joint mobility.
00:24:50 Analogies show how pain can be referred.
00:30:27 Cortisol breaks muscle, stress hampers growth.
00:32:31 Analytical mindset helps me manage stress better.

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️

Ever wonder what the Top 10 fitness questions asked by menopausal women are?
We're going to tell you. Today's episode will give you the answers to the first 5 and stay tuned next week, where we give you the answers to the second five.

1. Is it safe to start strength training at my age?
2. What exercises are best for preventing bone loss and osteoporosis?
3. How can I stay motivated and consistent with my fitness routine?
4. Can I still make significant fitness progress despite hormonal changes?
5. Are there specific exercises to target problem areas like belly fat and "bat wings"?

00:00:00 Free menopause fitness Challenge for exhausted women.
00:04:18 Agreeing with the push-ups for better productivity.
00:06:18 Valid strategy, best exercises for preventing osteoporosis.
00:11:37 Celebrate progress without spending lots of money.
00:14:19 Work schedule dictates exercise, use work calendar.
00:16:06 Check in with yourself when not motivated.
00:21:42 Menopause hormones impact weight gain, frustratingly so.
00:23:22 Question motives, beliefs, and truths for growth.
00:28:42 Strengthening core and back improves posture.
00:30:14 Multiple exercises strengthen core, not sit-ups.

Stay Connected!
Amelia

• Website:  https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast.  We appreciate you! ❤️