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Many women have a complex relationship with food. From battling with cravings to calorie counting, this relationship can often feel tumultuous.

This episode of Midlife Spotlight examines what it looks like not to be at peace with food. We touch on the diet culture's impact on our perceptions and Kate’s struggles with weight post-quitting smoking. Our environment, like calorie information on food, can deeply influence our eating habits. 

We then dive into what not being at peace with food looks like. Think:

• skimping on nutrition
• overeating and then restricting
• overeating and then over exercising
• dreading social events because of the food

Sara emphasizes that finding peace with food is about understanding its effects on both the body and mind. It's essential to recognize certain foods for their addictive properties and avoid vilifying essential nutrients.

One significant aspect discussed is the relationship with hunger. Hunger, just like emotions, should be understood as a signal. Instead of fearing it or treating it as a consequence of dietary choices, hunger should guide eating patterns.

In a world where food is categorized as good or bad, and dietary choices are heavily judged, we argue that it’s time to reassess your relationship with food and seek peace, ensuring that you not only nourish your body but your soul.

•  In this episode, we refer to Episode 4: A diet is not a solution.
• You might also like Episode 10: How to love your midlife body.

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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In this episode of Midlife Spotlight, Kate and Sara delve into the significant topic of reconnecting as a couple during the empty nest phase of life and suggest that rituals can play a pivotal role in fostering closeness, purpose, and meaning.

We explore various types of rituals that couples can integrate into their lives. These include couple time rituals, which are planned activities like date nights. Next are celebration rituals, centered around commemorating special occasions such as anniversaries or achieving personal milestones. Daily routines and tasks, like the simple act of going to bed at the same time or having shared coffee routines, also help in nurturing the bond between partners. Expressions of intimacy rituals focus on showcasing affection, encompassing actions like greetings, goodbyes, or even casual touches throughout the day. Lastly, communication rituals emphasize the unique communication styles couples develop, including their private jokes and secret signals.

We invite you to download a couple’s ritual audit and see how you can use rituals to rekindle your connection by clicking here. Once you see where the gaps are, you can fill them with ideas like setting regular date nights, having daily check-ins via calls or texts, or establishing specific times of the day to catch up. 

The empty nest phase, contrary to many fears, can be a time of exciting rediscovery and deepening connection for couples. We hope you enjoy it!

>>  Grab your couple ritual audit here.

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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In this episode of Midlife Spotlight, Kate and Sara explore the expanding families during the midlife phase. 

Having connected and enjoyable interactions with your family can be a source of great pleasure. But with growing families, you’re continually adding people that come from their own families and backgrounds. It can feel very stressful when no one seems to have read the manual on how you think things should be done!

As such, our growing families bring all kinds of new opportunities for growth and invite us to consider how we can be more inclusive.

We suggest that getting clear on the differences between boundaries, house rules and preferences are also key for navigating so many relationships. Understanding the core purpose of family events can also help when it comes to expectations of others and ourselves.

Growing families are amazing and stressful as you integrate new members into your existing family activities and traditions. This is also an opportunity to have even more fun and connection and try new things. The more inclusive you are with new members, the more value they can bring.

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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In this episode of Midlife Spotlight, Sara and I dive deep into understanding why we often cling to things, habits, and beliefs that no longer serve us.⁠
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We talk about three core psychological concepts: the "sunk cost fallacy," where people find it challenging to abandon things due to previous investments; "commitment bias,"  highlighting the human tendency to want to remain consistent with past decisions; and "loss aversion," which speaks to the human experience where the pain of losing something is more intense than the joy of gaining.⁠
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Central to the episode is the strategy of "choosing again."  This strategy involves questioning and reflecting upon your choices and understanding whether they fit the vision of who you are now and who you aim to become.⁠
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We encourage you to actively decide if your possessions, relationships, activities, even ways of being, align with your present and aspirational future self. ⁠. ⁠
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Questions to ask yourself when ”choosing again”:

Would I buy this again?
Would I take this item if it were free?
Knowing what I know now, would I choose to have this in my life / make this choice?
If I could wave a wand and be doing an alternative, would I?
Would someone looking at my life want this?
If I was starting this again, would I make the same choices?
How is this serving me?

Definitions:

Sunk cost fallacy: “The phenomenon whereby a person is reluctant to abandon a strategy or course of action because they have invested heavily in it, even when it is clear that abandonment would be more beneficial.” (Google dictionary).

Commitment bias:  “Commitment bias is when we stick to what we did or said in the past, even when we were clearly wrong, and the outcome didn’t turn out well” (source).

“Our overpowering desire to remain consistent in our beliefs, actions, and goals over time can lead us to continue behaviors that will not make us as happy as an alternative course of action” (source).

Loss aversion: Loss aversion in behavioral economics refers to a phenomenon where a real or potential loss is perceived by individuals as psychologically or emotionally more severe than an equivalent gain. For instance, the pain of losing $100 is often far greater than the joy gained in finding the same amount (source).

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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Many people, especially women, tend to be experts at recognizing what they’re doing wrong  - but they rarely acknowledge their successes.

In this podcast episode of Midlife Spotlight, we discuss the importance of focusing on what you do right in order to make positive changes in your life. Celebrating progress and achievements not only feels better but also accelerates the journey towards your goals.

Overall, we’d like to encourage you to shift your perspective. And remember, "what you do right" is subjective and personal - you get to decide!

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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In this podcast episode, we delve into the concept of toxic positivity, which pressures people to show only positive emotions while suppressing negative ones. 

We stress the importance of acknowledging genuine emotions, while emphasizing the need to find hope, process negative emotions, and create meaning from adversity. Denying life's challenges is unrealistic. What’s more, negative emotions are a part of growth. Stepping out of your comfort zone can be uncomfortable but it’s necessary to make progress in life. 

Finally, we conclude that forcing yourself to be constantly happy is not helpful. There’s a key difference between a genuinely positive outlook and the pressure to think positively when there’s nothing to be positive about. 

Some things to clarify: It was also Viktor Frankel who coined the term tragic optimism. This episode could have been retitled, "an homage to Viktor."
And although he was an author, I should have stated his correct title, which is that of an Austrian psychiatrist and Holocaust survivor, who founded logotherapy, a school of psychotherapy that describes a search for a life's meaning as the central human motivational force.

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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In this episode of Midlife Spotlight, we discuss how to make the most out of midlife by reflecting on advice we would give our younger selves and using that advice to make our lives better in the future. In particular we look at:

• conquering fear
• appreciating your body
• savoring small pleasures
• knowing who you are
• listening to your emotions
• getting coaching

Midlife is a rewarding and fulfilling phase. By viewing the past with appreciation rather than regret, you can use the wisdom gained over the years as a wonderful resource for personal growth and decision-making.

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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Calling all the single ladies!
If you’re one of the 29% of women who are aged between 50 and 64, or the 49% aged 65 plus who are single, then this one's for you!
In this episode, we explore the journey of being single in midlife, discussing the challenges, growth, and empowerment that can emerge from unexpected transitions.
Sara shares her personal experience of divorce in her early 50s, and opens up about her initial beliefs about what it meant to be single in midlife and how these beliefs held her back. Over time, she shifted her focus towards self-growth and embraced the mantra "everything is figure-outable.”
This episode is a must-listen for anyone seeking to thrive in midlife transitions and rewrite their own narrative.

Midlife single stats: 29% of women aged 50 to 64 are single, and 49% of women age 65 plus are single. Single is defined as not married, living together or in a committed relationship (source). 

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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Creativity lives in all of us. In this podcast episode, we  highlight the importance of embracing and nurturing this innate human trait. We challenge common misconceptions around creative pursuits, debunking the notion that creativity is reserved for the chosen few. 
Creativity is not about being the best but rather about the joy of expression. It is a learnable skill, comparable to any other skill developed over time. Creative pursuits also lead to a sense of accomplishment and personal fulfillment, extending far beyond the final product. 
With this in mind, we encourage you to explore your creative passions, no matter your skill level, without fear of judgment. Then you too can experience the vibrant energy that creative expression can infuse into your life.

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Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.

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I'm sure you've heard the sayings, " Money can't buy happiness. ""Go for experiences not things."

However, in this episode, we discuss the relationship between money and happiness, focusing on the idea that money can buy happiness,  and not just through experiences but possessions too.

We explore the concept of anticipating, savoring, and reminiscing as key elements in enhancing happiness through material possessions, and emphasize the importance of aligning purchases with personal values and goals. Happiness through possessions can also come from a few of your favorite things (cue The Sound of Music!).

We also encourage you to think about the importance of living for the present while also planning for the future when it comes to investing in things that will benefit your life.

• Talk about coaching with Kate
• Visit Kate Campion Coaching

Disclaimer: This podcast, along with associated websites and social media materials, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The views expressed are that of Sara Garska and Kate Campion, and that of our guests, respectively. It is for informational purposes only. Please consult your healthcare professional for medical questions.