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In this episode, Tracy Steen and Kim Hogarth discuss common fitness and nutrition queries, including spot reduction, calorie deficits, and macronutrient tracking. They emphasize the importance of personalized approaches to health goals, considering factors like age and lifestyle, while debunking myths about supplements and weight loss strategies. The conversation encourages focusing on overall well-being and sustainable habits rather than solely on weight or appearance.

00:00 Discussion on answering listener questions about fitness, wellness, and nutrition
04:44 Importance of tracking progress beyond just the scale
09:31 Benefits of creatine supplementation for cognition and memory function
14:17 Discussion on the importance of adequate protein intake and the potential need for supplements
19:02 Strategies for managing indulgences on the weekend and the impact of alcohol on calorie intake
23:50 Tips for accurate calorie tracking and portion control
28:35 Embracing body acceptance and shifting focus from weight to overall health
33:21 Spot reduction of body fat and the importance of calorie deficits and macronutrient tracking

Indemnity** All information provided by Move Daily Fitness and Tracy Steen is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions. Move Daily is not engaged in rendering any medical services. Move Daily makes no guarantee regarding the accuracy, timeliness or relevance of any text, video or audio content. Any content provided is not a diagnosis, treatment plan or recommendation for a particular course of action regarding your health and it is not intended to provide specific medical advice. Do not delay in seeking the advice and diagnosis of a medical professional because of anything you may have read or interpreted from Move Daily Fitness content.  Consult your health care professional before participating in or acting on any recommendations found on Move Daily Fitness.  You agree, at your exposure, to indemnify and hold Move Daily Fitness and Tracy Steen harmless from any and all losses, liabilities and injuries, or damages resulting from and all claims, cause of action, suits, proceedings and demands against Move Daily Fitness and Tracy Steen, arising from or related to decisions or recommendations you make using Move Daily Fitness content. You agree that use of this information is at your own risk.

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In this episode of Move Daily Talks, Dr. Tracey Smith shares practical strategies for balancing nutrition and self-care amidst busy schedules, emphasizing the importance of meal frequency and protein-centered meals. She discusses simplifying meal prep and planning to align with health goals, while also addressing mindset shifts needed to overcome perfectionism and maintain discipline. Dr. Smith encourages focusing on everyday actions and understanding personal motivations to achieve sustainable wellness habits.

00:00 Tracy Smith, a nutrition and holistic wellness coach, shares practical strategies for self-care and stress management.

05:00 Importance of meal frequency and building meals around protein for active women

10:05 Diverse Food Choices for Gut Health

15:10 Making time to prioritize our health amidst busy schedules

21:30 The difference between meal prep and meal planning

25:16 Building skills and habits takes time and practice

30:20 Importance of having a clear 'why' to stay on course and make healthy choices

35:21 Importance of discipline and motivation in achieving goals

Find Tracey Smith Ph.D here:
https://www.traceysmithlifecoach.com
Social media handle (IG and FB): @TraceySmithLifeCoach
Meal prep hacks: https://www.traceysmithlifecoach.com/blank-page

Indemnity** All information provided by Move Daily Fitness and Tracy Steen is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions. Move Daily is not engaged in rendering any medical services. Move Daily makes no guarantee regarding the accuracy, timeliness or relevance of any text, video or audio content. Any content provided is not a diagnosis, treatment plan or recommendation for a particular course of action regarding your health and it is not intended to provide specific medical advice. Do not delay in seeking the advice and diagnosis of a medical professional because of anything you may have read or interpreted from Move Daily Fitness content.  Consult your health care professional before participating in or acting on any recommendations found on Move Daily Fitness.  You agree, at your exposure, to indemnify and hold Move Daily Fitness and Tracy Steen harmless from any and all losses, liabilities and injuries, or damages resulting from and all claims, cause of action, suits, proceedings and demands against Move Daily Fitness and Tracy Steen, arising from or related to decisions or recommendations you make using Move Daily Fitness content. You agree that use of this information is at your own risk.

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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Amanda Thebe discusses menopause advocacy, hormone therapy, and cortisol management, emphasizing the importance of workplace support and the benefits of strength training for women's health.

00:00 Introduction to Amanda Thebe and her expertise in menopause advocacy and education

06:40 Advocacy for Menopause Awareness and Education
      
13:20 Menopause advocacy in the workplace and its impact on mental health
      
20:00 Empowering women to speak up about menopause and its symptoms
26:37 Understanding the difference between regulated and unregulated hormone therapy (MHT, HRT, BHRT definitions)
      
33:13 Discussion on the challenges of hormone therapy and the importance of finding the right healthcare practitioner

39:52 The positive impact of stress on telomere length and longevity during menopause
      
46:35 The importance of strength training and muscle building in menopause

You can find Amanda on her website: www.amandathebe.com 
Book - Menopocalypse: https://amzn.to/3YBfZcE

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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In this episode, UK dietitian Catherine (Caff) Rabess discusses the importance of consuming 30 different plants weekly for gut health, the benefits of plant diversity, and practical tips for incorporating a variety of plants into your diet.

00:01 Discussion on gut health and the role of a dietitian in managing gut-related issues
03:47 Identifying patterns in gut health and potential triggers
07:37 Importance of gut health and testing
11:28 Importance of consuming a diverse range of plants for gut health
15:18 Importance of maintaining gut health while taking antibiotics and the benefits of probiotics and fermented foods
19:07 Importance of including a variety of plants in your diet
22:57 The importance of including a variety of plants in your diet for health benefits
26:46 The importance of eating 30 different plants a week for gut health

Caff Rabess IG handle: @caffdietitian
LinkedIn: Catherine Rabess
Book: The 30 Plan by Catherine Rabess - https://www.amazon.co.uk/gp/product/1035407183/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Move Daily Membership -https://www.movedaily.ca/move-daily-membership/

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Indemnity** All information provided by Move Daily Fitness and Tracy Steen is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions. Move Daily is not engaged in rendering any medical services. Move Daily makes no guarantee regarding the accuracy, timeliness or relevance of any text, video or audio content. Any content provided is not a diagnosis, treatment plan or recommendation for a particular course of action regarding your health and it is not intended to provide specific medical advice. Do not delay in seeking the advice and diagnosis of a medical professional because of anything you may have read or interpreted from Move Daily Fitness content.  Consult your health care professional before participating in or acting on any recommendations found on Move Daily Fitness.  You agree, at your exposure, to indemnify and hold Move Daily Fitness and Tracy Steen harmless from any and all losses, liabilities and injuries, or damages resulting from and all claims, cause of action, suits, proceedings and demands against Move Daily Fitness and Tracy Steen, arising from or related to decisions or recommendations you make using Move Daily Fitness content. You agree that use of

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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Dr. Darren Candow discusses the benefits of creatine monohydrate, particularly for women during menopause, highlighting its positive effects on bone health, muscle mass, and cognitive function without adverse side effects.

 00:00 Introduction to Creatine 
- Discussion on the use of creatine monohydrate
04:35 Exploring the potential health benefits of creatine during pregnancy
 - Research on the therapeutic benefits of creatine is gaining popularity
- Shift in perception about creatine not being suitable for females
- Potential for creatine to decrease inflammation and maintain energy during pregnancy
- Importance of consulting with a doctor before taking creatine
09:10 Study shows high dose of creatine improves bone health in postmenopausal females
 - Study focused on bone health, specifically femur and neck
- Creatine preserved and improved bone strength, especially around the femur
- Creatine may have bone beneficial effects when combined with exercise
13:48 Benefits of creatine supplementation and misconceptions about kidney health
 - Creatine can help increase exercise capacity and improve performance
- Misconceptions about creatinine levels and kidney health
- Concerns about creatine usage and elevated markers
- Discussion on who should avoid taking creatine and potential issues
18:24 Benefits of taking creatine daily and potential dosages
 - Maintaining elevated creatine levels during travel
- Taking creatine daily for life and its benefits
- Difference in dosages for muscle building and bone health
23:00 Creatine and Weight Management
 - Debunking the myth about weight gain and creatine
- Study shows creatine reduces body fat in adults
- Taking creatine with exercise can increase lean mass and decrease body fat
- Start with a lower dose of creatine to avoid water retention
27:36 Creatine benefits for cognitive function in older adults
- Creatine helps maintain cognition and memory after jet lag or sleep deprivation
- Creatine may assist after traumatic acute responses
32:12 The potential cognitive benefits of creatine for mental health and brain tissue recovery
- Possible improvement in mental health benefits with creatine supplementation
- Creatine may help decrease inflammation and oxidative stress, aiding in brain tissue recovery
- Future research interests include studying the effects of creatine on the older population through micro-dosing

Follow Dr Darren Candow on Instagram: https://www.instagram.com/dr.darrencandow/
@drdarrencandow

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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Louise Valentine, an exercise physiologist and women's health expert, discusses strategies for managing perimenopause symptoms through nutrition and exercise, emphasizing the importance of a balanced approach to fitness and hormonal health.

Highlight:
00:00 Louise Valentine is an expert in women's health, specializing in perimenopause and running coaching.
05:15 Tips for women in their late 30s and early 40s to manage perimenopause symptoms through nutrition.
10:31 Tips for morning pre-workout meals for busy women to optimize body composition and fat loss while protecting hormones.
15:48 Navigating the nutrition space requires individualized strategies, research, and seeking professional guidance.
21:04 Women are coached on inflammation through simple food choices, balancing blood sugar, and pairing carbs with fats or proteins.
26:20 The importance of having a profound reason to improve health and overcome past triggers.
31:33 Discussing the importance of combining cardiovascular training with strength training for overall health and longevity.
36:51 Louise discusses the impact of compromised gut health on nutrient absorption and offers recommendations for women with osteopenia.
Find Louise on her website www.BreakingThroughWellness.com or on Instagram @breakingthroughwellness 

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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Thanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:
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In this episode, Tracy Steen interviews Sarah Williamson, who shares her journey of quitting alcohol, discussing the challenges and benefits of an alcohol-free life, and how it has positively impacted her mental well-being and overall lifestyle.

00:00  Exploring the changing relationship with alcohol and societal influences
  - Sarah Williamson's experience coaching individuals with mental well-being and alcohol use

05:56 Sarah Williamson discusses her journey of giving up alcohol and the importance of recognizing alternative feelings and emotions.
  - Transitioning between different parts of the day and recognizing the need for relaxation.
- Reflecting on the decision to give up alcohol and exploring alternatives for self-care.
    
11:57 Sarah Williamson reflects on her realization about her drinking habits and decides to take a break from alcohol for a year as an experiment.
  - Sarah describes her ideal life with her family and dog in a beautiful town, but feels overwhelmed by the pressure.

     
17:54 Sarah Williamson talks about her decision to have an alcohol-free year in 2020
 - Recognizing patterns and deciding to change drinking habits

23:56 Making informed decisions and taking action
 - Educating yourself is a process that requires time and patience
- Moving forward after thorough self-inquiry and preparation

29:56 Discussion on societal pressure around alcohol consumption
 - Questioning the culture of associating specific drinks with social acceptance
- Peer influence and normalization of unhealthy behaviors
      
35:55 Challenges and benefits of going alcohol-free
 - Struggling with difficult feelings and using wine as a coping mechanism
- Challenges of being alcohol-free, especially in social situations

41:54 Sarah Williamson discusses her journey of breaking up with alcohol and changing her eating habits
- People who quit drinking may develop a sugar habit to compensate for the missing component of the drink
- Sarah has become more mindful about her eating habits and listens to her body's signals

Connect with Sarah here:
https://www.instagram.com/drinklesslivebetter/
https://www.facebook.com/sarahwilliamsonofficial
https://drinklesslivebetter.captivate.fm/listen

Drink Less; Live Better THE BOOK: https://amzn.to/3XZLmgH

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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Award-winning dietitian Priya Tew discusses eating disorder recovery, improving relationships with food, and the importance of self-awareness in diet choices while sharing insights from her professional practice and personal experiences.

Highlight:
Priya Tew is an award-winning dietitian specializing in eating disorder recovery and supporting people with IBS, running a private practice, a 12-week recovery course, and engaging in various media and brand work.

It is important to connect with our bodies and listen to its signals to determine our nutritional needs.

Discussing the reward pathway and breaking the cycle of cravings for high sugar and high-fat foods.

It is important to slow down, pay attention, and acknowledge your feelings to prevent mindless eating.

Reflecting on a past restrictive diet experience and the importance of balance in food choices.

Reflecting on the root causes of overeating can help address emotional eating habits.

Priya discusses how to approach someone with disordered eating habits and possible triggers for midlife women.

Nutrition and health care professionals emphasize the importance of evidence-based advice and caution against following diet changes based solely on influencers.

Contact Priya here:

Food Freedom Quiz : https://priyatew-dietitianuk.ck.page/4586a5d987

Mindful eating challenge: https://priyatew-dietitianuk.ck.page/001ae3c73b

Priya's website is www.dietitianuk.co.uk and her Insta: @Priya_Tew

The Dash Diet
The Complete Low Fodmap Diet Plan

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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Dr. Stuart Phillips discusses the challenges and strategies for building lean muscle during menopause, emphasizing the importance of resistance training, adequate protein intake, and consistent exercise habits, while debunking myths about hormonal impacts and highlighting the benefits of persistence and proper programming.

Highlight:
00:00 Dr. Stuart Phillips discusses his background in studying muscles and his interest in the interaction of exercise, physical activity, aging, and nutrition.

05:21 Menopause affects women's ability to build lean muscle due to the decrease in estrogen impacting muscle generation and repair.

10:45 Starting resistance training and eating more protein later in life can help maintain muscle strength, even in your 70s.

16:07 Consistency is key in exercise for women in menopause.

21:30 Choices in diet, exercise, and stress management play a significant role in health span and longevity.

26:52 Dr. Stuart Phillips discusses the benefits of higher protein diet for menopausal women and recommends 1.6 to 2.2 grams per kilogram of body weight.

32:14 Dr. Stuart Phillips discusses the importance of resistance exercise training for increasing muscle tissue as we age.

37:38 Discussion on the importance of training VO2 max and the misconceptions around cortisol levels in women

You can follow Stuart Phillips here:  @mackinprof on X, Instagram, and TikTok
Dive deeper here:
Lab: https://kinesiology.mcmaster.ca/emrg/labs/protein-metabolism-research-lab/
web: https://goo.gl/k4x9Xv
ORCID: https://orcid.org/0000-0002-1956-4098
Web of Science: https://www.webofscience.com/wos/author/record/B-2343-2009

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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Navigating Menopause Top Concerns & Solutions with Dr. Sharon Stills

Dr. Sharon Stills discusses navigating menopause, emphasizing the importance of bioidentical hormones, dietary and lifestyle changes, and proper sleep hygiene for managing symptoms effectively.
Highlights:
00:03 Introduction of Dr. Sharon Stills and her expertise in menopause
- Dr. Sharon Stills is introduced as a naturopathic medical doctor specializing in menopause
- Dr. Sharon Stills hosts the Mastering the Menopause Transition Summit focusing on women's health
- Discussion about the challenges of staying current in the ever-changing field of health and wellness
      
04:32 Dr. Sharon Stills shares her journey of becoming a menopausal bioidentical hormone expert
- Dr. Sharon Stills became an expert in menopausal bioidentical hormones through experience
- Dr. Sharon Stills wanted to share her knowledge and experience with more women online
     
09:03 Importance of lifestyle changes and dietary recommendations during menopause
- Lifestyle changes and breaks to manage symptoms
- Prioritizing protein intake and ensuring proper absorption 
- Significance of hydrochloric acid in breaking down protein for digestion
      
13:37 Dietary Tips for Menopause
- Eating seasonally and understanding your body's constitution
- Avoiding alcoholic beverages and staying hydrated
- Timing your meals for optimal digestion and hormone balance
- Eating protein early in the day for adrenal and blood sugar issues
      
18:10 Navigating Menopause: Tips for Improving Sleep
 - Sleep during menopause
- Menopause as a natural transition, not a disease
- Impact of hormonal changes on sleep patterns
- Challenges in addressing sleep issues related to hormonal changes
- Hormone replacement therapy for sleep struggles
      
22:42 Tips for optimizing sleep and relaxation
- Avoid screen time before bed and engage in calming activities like reading or meditating
- Create a sleep-friendly environment by using blue blockers and reducing exposure to Wi-Fi
- Prioritize movement and exercise in your daily schedule to improve sleep quality
- Establish a pre-sleep routine to signal to your body that it's time to relax and unwind
     
27:15 Understanding the importance of monitoring free testosterone levels during menopause
- Explaining the significance of looking at free testosterone or bioavailable testosterone
- Emphasizing the importance of monitoring free testosterone levels over total testosterone
- Highlighting the need to monitor DHT levels to prevent hair loss
- Stressing the importance of monitoring SHBG levels to ensure proper

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The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!

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