Self Care Simplified

As if midlife didn’t bring enough changes to worry about, you suddenly get hit with pelvic floor problems. What in the world? Prolapse, UTI’s, bladder leakage…these issues can come out of nowhere in midlife and be really debilitating.

To help us navigate pelvic floor health we’ve got Dr. Sara Reardon, also known as the Vagina Whisperer, back on the podcast this week. Dr. Reardon is sharing some really helpful tips on how to keep your pelvic floor strong and functioning well through perimenopause and well into your post-menopause years.

Together we’ll discuss:

If you want to avoid spending the last few decades of your life needing pads, adult diapers and even prolapse surgery, then you’re not going to want to miss this episode!

More Resources & Links

Download Sara’s FREE Perimenopause & Menopause Pelvic Floor Guide here!

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What’s the true indication of an effective workout? Is it sweat? Breathlessness? Soreness? How can you know if you’re truly doing enough?

Listener Tessa wondered this same thing: “If I don’t feel sore after a workout, was it still effective? Should I have worked out harder?”

In this quick episode, we’ll talk about muscle soreness - why it happens and what it actually going on in your muscles. And we’ll discuss different kinds of workouts that might not tax your muscles the same way, but are just as important to your overall health!

💥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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High blood pressure, or hypertension, is not a small problem. In fact, according to the CDC, approximately 48% - and 55% of adults ages 40-59 years old - have high blood pressure. And unchecked, it can increase your risk of stroke, heart attack and heart failure.

In addition to medication, there are lifestyle changes that can positively impact your blood pressure, including eating healthier, reducing stress, focusing on quality sleep and prioritizing regular physical activity.

But can specific exercises or exercise strategies help lower your blood pressure? Great question!

In this episode I’m going to walk you through THREE types of exercises that have been clinically proven to help lower blood pressure. Along with managing your stress, nutrition, good sleep, and regular exercise, these simple daily exercises can really bring down your blood pressure and improve your overall health!

More Resources & Links

Podcast Episode 356. Is Stress Silently Killing You?

Podcast Episode 280. How To Combat Menopause Weight Gain and Belly Fat

Article about lowering blood pressure through exercise

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If you’re starting to stock a home gym, it can be easy to get confused about which equipment you need and which you don’t. Take weights for instance. With all the options available, how do you know where to start?

Listener Christina asks: “Kettlebells or dumbbells? Do you have a recommendation on what would be best to purchase?”

In this quick episode, I break down the differences in the two options, why I might use one over the other, and my recommendations for which ones are the best to start with.

💥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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A lot of the changes that happen during midlife and menopause are widely discussed online and on social media - weight struggles, bone density issues, nutritional needs, hot flashes, belly fat, and hormonal shifts to name a few. But what about the challenges nobody talks about?

Many women in midlife begin dealing with a bunch of “somewhat embarrassing” issues that can make them feel like their body is just not working properly anymore. Urinary tract infections, prolapse, low libido and other challenges with intimacy, can be really discouraging and impact quality of life. And they just aren’t talked about, so how do you know what to do?

That’s where Dr. Kelly Casperson comes in! She’s a urologic surgeon and the author “You Are Not Broken”, as well as the host of the podcast by the same name. In this conversation, we’ll discuss:

If you’re needing encouragement to seek help and advocate for your pelvic health, this is it!

More Resources & Links

Grab Dr. Kelly Casperson’s Book “You Are Not Broken”

Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here

Let’s Talk Menopause - Learn more about “Unboxing the Label”

Interlude - Telehealth & Rx resources for peri-/menopause and beyond (try the code ‘notbroken’)

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Sign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week!

Battling belly fat is one of the biggest challenges for women in midlife facing menopause. But what things should you be eating or avoiding to tackle stubborn belly fat?

Emily has this very question: “Do high fat foods cause excess belly fat? And if not, which foods should I be paying the most attention to when it comes to getting rid of my belly fat?”

In this shortie episode, I throw the question to Philip Pape, who we had on the podcast a couple of weeks ago. Philip weighs in on the correlation between food and belly fat - it might not be what you think! If you’re looking for some quick advice for tackling stubborn belly fat, Philip has some great advice!

💥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

Check out Philip’s Podcast “Wits & Weights”

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Almost everyone wants a smaller waistline or a way to reduce belly fat. But the problem is, a lot of the information out there online or on social media is flat-out WRONG. And even worse, it could be actively working against you causing injuries and real discouragement about your midsection.

If you want to address your belly fat, but are feeling frustrated by what you see online, then this is the episode for you. We’re going to debunk THREE of the biggest MYTHS about core training. And then I’m going to leave you with the resources you need to effectively tackle your midsection and core strength now!

FREE 5-Day Core Tune Up

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Episode 324. Menopausal Belly Fat & Why It’s Killing You

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Vibration plates are one of the newest trends to hit the market. But are they worth the investment?

Several listeners submitted questions about vibration plates, including this one from Tanya: “Hi, Megan. I was wondering if you had any information on the vibration plates. I recently purchased one and I've used it a few times and I've heard they're really good for wellness and to add to your routine. So I'm curious what your thoughts are on them. The pros, the cons and everything. Thank you.”

If you’ve wondered the same thing, then this quick episode is for you! We’ll take a look at the promised benefits of vibration plates and what the research actually says about their impact. And I’ll give you my two cents on whether you should add it to your fitness and wellness routine.

💥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 Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!

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For years menopause has been shrouded in mystery and hushed conversations, mostly centered around hot flashes and unwanted weight gain. But thankfully the tides have turned and menopause is now getting the attention it has always deserved, largely thanks to Dr. Mary Claire Haver.

Dr. Haver is a board-certified OB-GYN who is passionate about demystifying menopause healthcare. With over 4 million followers on social media, and a #1 New York Times Bestseller, The New Menopause, she’s helping millions of women in midlife learn about menopause and how to advocate for their own health.

This week, with the help of Dr. Haver, we will debunk the myths and misconceptions surrounding menopause, and we’ll ask her those burning questions you’ve been dying to know the answers to. If there’s only one podcast episode you listen to all week, make it this one!

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Follow Dr. Mary Claire Haver

Grab “The New Menopause”, which is now a #1 New York Times Bestseller

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Midlife can feel like a roller coaster. One day everything is going swimmingly - you feel good, loose and pain-free. And then you wake up the next day and BAM! Joint pain you’ve never had before. What is going on?!

Listener Angela experienced the same thing: “I recently turned 48 and I feel like my joints are suddenly hurting all the time. I don’t feel like I’m doing anything different, and I refuse to believe that this is just part of getting older and there’s nothing I can do about it. So can you help explain why this might be going on and some options to help relieve this joint pain? I’m feeling it mostly in my wrists and my knees.”

If you’re wrestling with the sudden onslaught of joint pain or you’re hoping to prevent it, then this quick episode is for you. We’ll talk about the reason joint pain flares up in midlife, and the action steps you can take NOW through movement and nutrition to help prevent it from slowing you down.

💥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

The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!

Inflammation Reset - Learn how to reduce inflammation naturally!

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