Self Care Simplified

By Megan Dahlman

Megan Dahlman, certified trainer and nutrition coach, is on a mission to help every woman - no matter her age - feel strong, healthy and confident in her body. In a culture that overcomplicates everyt... more

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FAQs about Self Care Simplified:

How many episodes does Self Care Simplified have?

The podcast currently has 447 episodes available.

Self Care Simplified episodes:

April 08, 2025 443. Core Exercises for Osteoporosis, Osteoarthritis & Back Pain
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 against you!
More Resources & Links
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!
Follow Megan on Instagram
Follow Megan on YouTube
...more
9min
April 01, 2025 442. Menopause: Is This a Joke? with Tamsen Fadal
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 Menopause, and creator and producer of the documentary The M Factor.
In this conversation, Tamsen Fadal shares her personal journey through menopause, discussing the symptoms she experienced and the lack of awareness surrounding women's health issues. Listen in to our discussion about the importance of education and advocacy for women in midlife, highlighting the need for better representation in the media and the necessity of lifestyle changes to thrive during this phase of life. Tamsen encourages women to embrace menopause as a transformative time rather than a negative experience, advocating for preparedness and empowerment through knowledge.
If you’re in the midst of menopause or perimenopausal symptoms, you’re not going to want to miss this episode!

More Resources & Links
Get Tamsen’s new book How to Menopause here!
Check out more from Tamsen here
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!
The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!
Follow Megan on Instagram
Follow Megan on YouTube
...more
24min
March 25, 2025 441. Should You Limit Carbs in Perimenopause & Menopause?
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’ve heard advice to limit all carbs if you’re menopausal. What’s the truth and then how many servings of carbs a day do you recommended?”
In this quick episode I’m joined again by Dr. Federica Amati, Head Nutritionist for the personalized health company, Zoe, and author of Recipes for a Better Menopause and Every Body Should Know This. When it comes to knowing exactly how to eat best during midlife, she’s the expert! Take a listen as we dive into some ever-confusing carb questions!

More Resources
Follow Dr. Federica Amati on Instagram
Ask Megan your burning question here
Follow Megan on YouTube
Follow Megan on Instagram
Ask Megan your burning question here
Follow Megan on Instagram
...more
5min
March 18, 2025 440. Struggling to Lose Weight After 40? Let’s troubleshoot!
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 needle when it comes to weight loss after 40.
It’s not about working harder—it’s about working smarter! And I’ve got just what you need to get you back on track.

More Resources & Links
Listen to Episode 356. Is Stress Silently Killing You?
Listen to Episode 376. Is Sugar Really That Bad?
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!
Follow Megan on Instagram
Follow Megan on YouTube
...more
23min
March 11, 2025 439. Reverse “Stiffness” to Feel Younger & More Limber
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 reasons why our joints begin to feel stiff and creaky as we age. And I’ll give you quick and simple tips you can incorporate TODAY to get you feeling more loose and limber fast!

More Resources & Links
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!
The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!
Follow Megan on Instagram
Follow Megan on YouTube
...more
13min
March 04, 2025 438. 4 Things to Avoid if You Have Back Pain
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 going to give you FOUR happy-back tips to help you feel better fast!
I’ll walk you through some easy, effective exercises to help support your back, and even show you some things that you may be doing that you need to avoid.
If back pain is your struggle, then you’ve come to the right place!
More Resources & Links
The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
Follow Megan on Instagram
Follow Megan on YouTube
...more
19min
February 28, 2025 437. Low Libido in Midlife - What’s happening??
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 about it?—this episode is for you!
Listen to EP 402. Feeling Broken? UTI’s, Low Libido & Prolapse with Dr. Kelly Casperson
Grab Dr. Kelly Casperson’s Book “You Are Not Broken”
Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here
Follow Megan on Instagram
Follow Megan on YouTube
Sign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week!
...more
6min
February 25, 2025436. Beyond the Treadmill: Rethinking Cardio for a Strong & Healthy Heart
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 those habits - how to build a stronger heart through exercise.
Tune in as we dive into:

the science behind exercise and cardiovascular improvement

heart rate zones and how to use them to your greatest advantage

steady state cardio vs. interval training - pros & cons

can strength training qualify as “cardio”
If keeping your heart healthy is top of mind and you’re looking to maximize the impact of your exercise on your cardiovascular health, then this is the episode for you!
More Resources & Links
Harvard Health Article - The Many Ways Exercise Helps Your Heart
Listen to Episode 434. How to Strengthen Your Heart—One Habit at a Time
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!
The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!
Follow Megan on Instagram
Follow Megan on YouTube
...more
27min
February 21, 2025 435. Instant Relief from Shoulder Blade Knots!
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 coming back!

More Resources
Video Demonstration of the Eagle Arm Stretch
Two other Exercises for Shoulder Blade Knot Relief
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!
The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!
Follow Megan on Instagram
Follow Megan on YouTube
...more
8min
February 18, 2025 434. How to Strengthen Your Heart—One Habit at a Time
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 it’s never too late to start!
This week we are going to talk about heart disease, why heart attacks aren’t just for men and why the risks increase as we age. Then I’ll give you the 4 Heart Healthy Habits you can start TODAY that can make a significant impact. We’re not talking a major lifestyle overhaul here. Just simple, yet effective lifestyle changes that can improve your heart health!
Whether you’ve received a worrisome medical diagnosis or just want to start now to avoid future heart issues, this episode is for you!

More Resources & Links
FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter
https://www.goredforwomen.org/en/about-heart-disease-in-women/facts
https://www.heart.org/en/news/2024/02/09/the-slowly-evolving-truth-about-heart-disease-and-women
Episode 404. Can Specific Exercises Lower Blood Pressure?
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!
The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!
Follow Megan on Instagram
Follow Megan on YouTube
...more
24min

FAQs about Self Care Simplified:

How many episodes does Self Care Simplified have?

The podcast currently has 447 episodes available.

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