Self Care Simplified

So often stress can feel mental and emotional - but the reality is stress can take a physical toll on your body and health, as well. When you’re stressed, your body unleashes a domino effect of internal reactions to help you manage and overcome the perceived threat.

But what happens when you can’t turn the stress off?

In this episode we’re going to dive into the importance of stress management - and believe me when I say, this can be a life or death matter. Tune in as we unpack:

Don’t miss this chance to learn about the impact of stress on both your mind an your body. A few simple shifts could save more than your sanity - it might just save your life.

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Try this relaxing routine! Bedtime Stretches to Improve Your Sleep

Listen to Episode 324: Menopausal Belly Fat & Why It’s Killing You

Stress-Induced Diabetes: A Review

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The Jumpstart 30 Program for Beginners

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!

Megan’s revolutionary Back & Hip Fix 30-day program

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You’ve probably seen it on social media - influencers and fitness buffs touting the benefits of weighted vests. But are they worth the hype?

Listener Sandra asks: “I have a question about weighted vests, and in particular, walking with a weighted vest. I'm seeing more of it on social media from different trainers about using a weighted vest. So I would like to know if you think there are a lot of benefits to it, especially if it's someone already carrying extra weight. How would you go about starting to do it if there are benefits? And any tips on purchasing one?”

Have you wondered the same thing?

In this shortie episode, I’ll dive into the benefits of weighted vests, pitfalls to avoid, and the best way to get started if you’re considering adding this tool to your fitness tool kit.

💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.

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Bone Density. Osteopenia. Osteoporosis.

While these may sound like your grandmother’s conditions, the truth is bone loss BEGINS in midlife. In fact, you can lose up to 20% of your bone density during midlife, leaving you vulnerable to fractures and serious injury even earlier than you might think.

The good news is taking steps NOW can help prevent bone loss and reduce your risk of injury - and we’ve got just the expert to help!

Joining me this week it Dr. Kristi DeSapri, a board certified internist specializing in midlife women’s health, specifically osteoporosis. You won’t want to miss our conversation about bone health:

If you or someone you love wants to know the how to keep strong bones in your 40s, 50s, 60s and beyond, then this is the episode for you.

More Resources & Links

Bone & Body Women’s Health - Work with Dr. Kristi Tough DeSapri

Fracture Risk Assessment Tool

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Have you ever tried to tackle pain or tightness with stretching, only to feel like it just made things worse?

Listener Donna has had a similar experience. She asks: “I've been suffering with hip pain for about three months now, and it's stopping me doing any kind of exercise because it just seems to flare it up. I'm wondering if your hip and back pain course would be good for me. I'm just worried that when I've been trying to do stretches and things that it just seemed to make it worse. My chiropractor said that it could be a tight psoas muscle, and I'm not sure how to go forward from this. Thank you.”

Donna, this is one of my favorite topics!

In this quick episode, we’ll dive into the possible causes of hip and back pain, why not all stretches were created equal, and what you can do to find relief fast!

💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.

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The Back & Hip Fix Course - Get started today!

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If you’ve ever experienced sciatica - that firey pain that radiates down your leg, often coupled with tingling, numbness, and a deep throbbing pain in the hip socket - then you know first hand how debilitating it can be.

In fact, you’re not alone - it’s estimated that 40% of adults will experience sciatic pain at some point in their lives.

This week we’re going to talk all things sciatica:

Whether you’ve experienced sciatic pain in the past, are struggling with it right now, or want avoid future flare ups, this episode is for you!

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MOTHER’S DAY SALE!! Friday, May 10 through Sunday, May 12th at midnight PST!

Take 30% off the Back & Hip Fix program - Use coupon code FIX24 at checkout for the discount

Take 30% off the Jumpstart 30 program - Use coupon code STRONG24 at checkout for the discount

Tight hips? Take Megan’s FREE Hip Flexor Stretching Masterclass

Weak core? Take Megan’s FREE 5-Day Core Tune Up

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As women, through so many stages of our lives we have to wrestle with a hormonal roller coasters. From puberty to pregnancy - both pre-natal and post-natal - to the intense fluctuations of perimenopause and menopause, it can be a wild ride.

And this new, unknown season of life can feel pretty overwhelming - and often lonely.

Listener Dessa asks: “Hey, Megan, I appreciate that you think of women of all ages in all of your podcasts. One question. Do you have any recommendations on how husbands could be more supportive of their wives as they're going through this stage of their life? Thanks.”

What a great question!

In this shortie episode, I provide tips on how to talk to your spouse and family about what you’re experiencing so they can better understand and support you as you wade through these uncharted hormonal waters.

💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.

Aging gets such a bad rap!!

For too long, there has been such a stigma for women around getting older, getting gray hairs, going through menopause… almost like as women, our value and our self worth begins to diminish and dwindle with each passing year.

Katie Fogarty is joining us on the podcast this week. She’s the host of A Certain Age Podcast and has the unique perspective of interviewing hundreds of women in midlife. She’s sharing her own menopause story plus some really awesome pieces of wisdom she had gleaned from her incredible conversations with other women and experts in the menopause space.

Katie chats with us about the challenges of menopause and the physical and mental impacts it can have on women. ****We’re also diving in and addressing the negative view of aging in society and offering ways to challenge this perspective.

If you feel like you’re clouded with negative thoughts about getting older, this episode’s for you!

More Resources & Links

Listen to A Certain Age Podcast with Katie Fogarty for incredible midlife conversations

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The Jumpstart 30 Program for Beginners

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Everybody’s looking for the wonder pill - a simple supplement that will dramatically improve your health in pill form.

Colostrum is fairly new in the supplement space, and it’s rapidly gaining popularity for its claims on improving immunity, gut health and even bone and muscle health. Is colostrum worth the try or is it just another “snake oil”?

In this shortie Ask Megan episode, I share insights into what exactly colostrum is, what benefits it claims to have, and if it’s in fact valuable to take or if it’s a waste of money.

💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.

More Resources

https://www.health.com/what-to-know-colostrum-supplements-8350810

The effect of bovine colostrum supplementation in older adults during resistance training: https://pubmed.ncbi.nlm.nih.gov/24281841/

Long-Term Bovine Colostrum Supplementation in Football Players: https://pubmed.ncbi.nlm.nih.gov/38004173/

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So often, when faced with joint pain, chronic inflammation or even a Rheumatoid Arthritis diagnosis, women are given very few treatment options. It’s usually prescription medication and hope for the best.

But what if there was more you could do?

Liz Revilla joins me again on the show this week, and she has personally dealt with all of this.

However, as a registered dietitian, instead of listening to the doctor’s that said there was nothing she could do for her inflammatory disease other than take medication, she was able to make some pivotal changes to her lifestyle…and now her inflammatory disease is in remission.

If inflammation is even partially on your radar, you don’t want to miss this episode.

Liz and I discuss her experience with rheumatoid arthritis (RA) and the risks associated with the condition, the differences between RA and osteoarthritis, and she shares her personal journey including the symptoms she experienced and the impact on her daily life.

But more importantly, Liz dives into the importance of a holistic approach to managing RA, including nutrition, exercise, and lifestyle modifications. She also discusses the challenges she faced in finding guidance from healthcare professionals and the benefits of working with a fitness coach.

If Rheumatoid Arthritis, or other autoimmune diseases, are part of you’re journey, you’re not going to want to miss this conversation with Liz - it could be a game changer.

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Inflammation Reset - Join the Waitlist Now!!!

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When you start changing your nutrition habits and shifting the way you eat, one of the biggest challenges can be figuring out when and how to splurge responsibly. You don’t want to get off track, but you also want some fun mixed in with all the nutritious food you’re eating.

Listener Corie has this same question: “Hey Megan, my question is in response to one of your recent Friday episodes about splurges. In that episode you recommended following a 90/10 rule when it comes to your meals. So if I eat three meals a day, I'm figuring that about two of my meals per week might be eligible for a splurge. But my question is what is considered a splurge? Is the splurge the entire meal - like pizza for dinner? Or is the splurge more like having a slice of french toast with my scrambled egg and veggie breakfast? I'm hoping you can help me figure out what exactly constitutes splurge and how to incorporate them. Thanks!”

In this shortie episode, I talk about the 90/10 rule and how that looks in real life. Then we’ll dive into splurges - what are they, how they fit into your healthy-eating plan, and how to make the most of them!

💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.

More Resources

Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer

Listen to episode 332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved!

FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits

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