The Peri Pod (formerly Age with Intention)

In this final episode of season 3, I reflect on the journey so far and introduce an exciting new direction for the podcast. 

Tune in to find out about my personal and professional reasons for shifting focus towards perimenopause and its myriad of challenges, from weight gain and insomnia to mood swings and nutritional confusion and overwhelm. If you're over 40 and are navigating the stressors of this life stage (but wish to thrive through it!), please tune in and get a sneak peek at the podcast’s fresh new identity: 'The Peri Pod'.

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

Let's dive into a balanced approach to healthy weight loss for women over 40, especially those of us navigating perimenopause. 

In this solo episode, I introduce you to a dual approach to weight loss, including physical health and mental wellbeing, and challenge the stigmas surrounding weight loss and body image. I tell you why embracing BOTH aesthetic goals and mindset shifts are key to achieve sustainable, healthy, and empowering results. 

Whether you’re struggling with weight gain, body image or mood swings, I think that this episode will offer a holistic view to help create lasting habits and thrive in your own skin through perimenopause and beyond.  Listen in for pragmatic advice, real talk, and the encouragement to pursue your goals (unapologetically and shame-free!). 

00:59 The dual approach to weight loss
02:19 Balancing physical and mental health
03:38 Embracing aesthetic goals and why it's OK to have them
09:28 Combining mindset and nutrition
14:13 Intuitive eating and its challenges
16:28 Achieving lasting weight loss and health goals

Are there changes you need to make in both your mindset and your physical habits? Share your thoughts and feedback on this dual approach – I’d love to hear from you!

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

In this episode, I’m chatting with pelvic health UK-based expert and author, Clare Bourne, to explore the often overlooked importance of pelvic floor health during perimenopause. Clare delves into the interconnectedness of pelvic floor muscles with overall body health and underscores why proactive and preventative measures are crucial, especially in our 40s and beyond.

From understanding the basics of pelvic floor anatomy to the role of weight lifting and exercise, and the impact of hormonal changes during menopause, taking about her book (Strong Foundations), this episode is packed with actionable tips and moments worth jotting down. Clare’s expertise shines through, and her approach to accessible women’s health care is both informative and inspiring.

I loved this episode, and will be using it as a resource for myself and my clients. If you’re a woman aged 35+, this episode is a must-listen! Tune in to  maintain and improve your pelvic health, reduce symptoms of incontinence, and embrace a holistic approach to ageing proactively.

Connect with Clare via her website and Instagram. Also, check out Clare's book, Strong Foundations - highly recommend! 

00:46 Clare's journey into pelvic health 

02:26 Understanding pelvic floor muscles 

03:08 Impact of ageing on pelvic health 

04:46 Importance of preventative health 

06:54 Effective pelvic floor exercises - just kegels?

09:47 Challenges and misconceptions 

12:04 Holistic approach to pelvic health 

18:19 Hormonal Changes and pelvic health 

21:18 Exercise and pelvic floor health 

24:40 The importance of screening and support 

25:48 Empowerment and understanding pelvic health holistically 

32:13 Personalised care and Clare’s approach to accessible health

36:58 Recognising symptoms and when to seek help

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

In this episode, I am introducing the powerful Thought Ladder technique, a cognitive tool, designed to help women in perimenopause shift from negative to positive mindsets through small, actionable steps.

The episode addresses common unhelpful thoughts related to nutrition, body image, and overall wellbeing, and provides practical examples on how to implement the technique for more 'believable' and personalised beliefs and mantras and creating sustainable change that can help improve mood and habits. Listen to create realistic and achievable beliefs, boosting self-confidence and facilitating a healthier, happier self in your 40s and well beyond!

To support this practical episode, I've created a FREE download and template for YOU to keep! Go ahead, and click here to download it and complete the exercises and create personalised mantras and supportive beliefs that motivate you more to take action, boost your self-confidence and create gradual shifts likely to stick.

01:12 Understanding negative vs positive thoughts

03:18 Mainstream advice and its limitations

04:37 The concept of Thought Ladder

05:37 Applying Thought Ladder to weight loss

09:47 Practical Examples and Exercises

13:02 Free resource (check it out here)

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

In this episode, we focus on the importance of protein and balanced nutrition during perimenopause. Why protein is crucial for women in their forties? 

The episode offers practical tips for incorporating more protein into your diet, meal ideas, understanding current nutritional guidelines and the significance of balanced meals that include all macronutrients. This mini-guide will give you the knowledge to make smarter food choices for weight loss, better health and wellbeing in perimenopause and well beyond.

00:57 The importance of balanced nutrition
02:56 Understanding protein and its key functions
05:56 Protein's role in hormonal balance and muscle health
09:34 Government guidelines and recent research on protein intake
14:45 How to calculate your protein needs with practical tips
20:41 Common misconceptions and things to try in real life
24:15 Final thoughts on balance and taking small steps for lasting health results

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

An insightful episode focusing on the importance of sleep in those  perimenopause and menopause years! Sleep coach Carla Butler shares her expertise on how hormonal fluctuations affect sleep and offers practical tips to improve sleep quality. Learn about the different stages of sleep, morning sunlight benefits, effective and doable evening routines, and lifestyle factors that impact sleep. 

If you’re a busy woman over 40 wanting to optimise her sleep and overall wellbeing, this episode if for you!

00:52 Meet Carla: The Sleep Coach

02:57 Understanding sleep patterns in menopause

03:30 Hormonal impact on sleep

04:40 Sleep hygiene and environmental

09:53 The role of wearables

13:52 Sleep perception

20:24 Lifestyle affecting sleep

22:13 Doable Evening Routines

35:55 Case Study: managing sleep in perimenopause chaos

Connect with Carla here or via Instagram.

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

In this episode, Ags debunks a myth of small steps being embarrassing or useless. Let’s face it, we often crave quick results and get frustrated with tiny beginnings, especially when trying to overhaul habits that took YEARS to form. Tricky? 

Well, many of us feel embarrassed by the idea of starting so small..so what do we do? We don’t start at all! But here’s the thing: those small steps are crucial for the magic to happen.

Whether it's sneaking in a short daily workout or adding an extra serving of veggies, these small tweaks can create a ripple effect leading to major health improvements over time. And this is key in perimenopause. 

Listen to learn how to change your perspective on tiny steps, how to set realistic, bite-sized goals and ACTUALLY stick to them, so you build momentum and confidence and finally feel more in control of your wellbeing.

01:32 - Overcoming the Embarrassment of Small Beginnings

01:55 - The compounding effect of incremental changes

04:44 - Setting realistic and sustainable goals

07:41 - Creating a Routine for Lasting Change

08:31 - Challenge yourself: the 30-day small habit test 

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

We know what it's good for us. We know there are some things we need to create or to be different in our life, whether it's eating differently or whether it's exercising more or looking after ourselves and our stress levels. And yet we are not doing them. What the heck?

In this episode, Ags discusses the common theme of resistance, particularly as it pertains to perimenopause and health-related changes. We dive into the natural ways of why resistance shows up when making lifestyle changes, the role of hormonal fluctuations during perimenopause on motivation and energy levels, and the societal pressures that can exacerbate these challenges. I feel like it's a topic that often gets missed, but if you experience resistance to change in your 40, know that it is NORMAL! (I literally experienced it as I was recording THIS episode ;)). 

Ags also shares practical strategies for overcoming resistance, including self-awareness, setting clear and manageable goals, and creating a supportive environment. By understanding these complexities, you can better navigate changes and invite a little more self-care and understanding into your perimenopause journey.

02:39 A deep dive into resistance: understanding its roots

05:23 The hormonal dance and what resistance got to do with it

09:02 Societal expectations and midlife sneaky stereotypes

14:59 Real-life practical strategies for overcoming resistance

23:25 Recap and some personal experiences

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

In this episode, Jackie Lovett, a nurse with over 25 years of experience specialising in women's health, shares her insights on juggling her roles as a nurse, fitness, and nutrition coach. Based in Miami, Florida, she brings a wealth of knowledge about healthy ageing, managing menopause symptoms, and debunking myths around metabolism and weight gain in midlife. 

Jackie emphasises the benefits of resistance training and proper nutrition. We chat about  the importance of protein and carbohydrates intake, and address common exercise misconceptions among women over 40. There is a lot of practical advice on setting realistic fitness goals, maintaining motivation, and creating sustainable habits for life! Jackie's holistic approach to wellness and attitude and journey are so inspiring, empowering you to take control of your health journey, irrespective of their age. Tune in now!

02:55 Busting metabolism myths: insights for midlife health

03:53 The real culprits behind weight gain in midlife

06:30 Understanding metabolic rate and its components

09:48 The impact of diet: processed vs. unprocessed foods

14:10 The power of resistance training for women over 40

18:04 Starting strength training: tips for beginners

22:55 The importance of progressive overload in muscle growth

26:04 Exploring online personal training

27:33 Nutrition and fitness coaching: a holistic approach

34:03 Case study: a program for perimenopausal women

43:21 Staying motivated and consistent

46:37 Empowering women in perimenopause and beyond

Connect with Jackie here on Instagram and here at BioLayne website. 

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland

Season 3 of Age with Intention is here! 

After a well-deserved and intentional break, I'm back with passion and energy to dive into intentional living and perimenopause. 

Get ready for episodes on mindset, healthy habits, sleep, pelvic floor health, perimenopause symptoms, and more. And, join me on my journey in Bali as I navigate new challenges, slower pace after a hectic 4 years and embrace intentional rest. Re-learning it all! 

Let's thrive together! 

Support the show

PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!

Book a free call with me here.

Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland