Self Care Simplified

Latest Episodes:

446. Insomnia, Restless Legs & Midlife Sleep Woes (and How to Fix It!) with Dr. Katie Cederberg Apr 29, 2025

Show notes

As if hormonal shifts in midlife weren’t challenging enough, sleep disorders like insomnia and restless leg syndrome, dramatically increase as well - especially in women.

And diminished sleep can dramatically impact the rest of your health… your metabolism, mood, cognitive function, and even more serious conditions.

In this episode, we talk all things sleep with Dr. Katie Cederberg, an exercise and sleep specialist at Stanford, currently researching how exercise can impact common sleep disorders.

Tune in as Dr. Cederberg shares her insights into sleep and it’s significant impact on women's health, particularly during midlife. We’ll explore the effects of sleep deprivation, the differences in sleep needs between men and women, and the prevalence of sleep disorders such as insomnia and restless leg syndrome.

Dr. Cederberg also gives us some insights from her research on the relationship between exercise and sleep, as well as practical tips for improving sleep hygiene.

If getting good quality sleep seems to just get harder, you don’t want to miss this episode!

More Resources & Links

Dr. Katie Cederberg’s Website with more resources: https://sleepfithealth.com/

Sleep Diary

RLS Exercise Protocol for Long Periods of Sitting

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!

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445. Testosterone Therapy for Women?? Apr 22, 2025

Show notes

Midlfe can be a roller coaster of changes - and none more destabilizing and confusing than the hormone shift that starts happening. Estrogen, progesterone, testosterone - what is happening in our bodies, and how in the world do we get control?

Mary asks: “I’m 50 years old and I’m really trying to educate myself on hormones and hormone therapies. I hear a lot about estrogen and progesterone, but the one that confuses me is testosterone. Why would a women need to take testosterone? What are some of the symptoms it can treat?”

In this shortie episode, we bring Dr. Kelly Casperson, a urologic surgeon and the author “You Are Not Broken”, back to the show. Dr. Casperson explains what’s going on hormonally and helps clear up some common hormonal confusion.

More Resources & Links

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

Ask Megan your burning question here

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444. Wanting to Get Back to the Thinner Version of You? Apr 15, 2025

Show notes

Do you feel like you used to have a better body? Maybe your clothes were a smaller size, or that number on the scale was quite a bit lower.

See if Cara’s struggle sounds familiar: “I’ve really been struggling lately with my body, mostly mentally. Back in the day, I used to be so much skinnier than I am now. I weighed a certain amount and so that number is just stuck in my mind as what my ideal weight should be. But no matter what I do, I just can’t seem to get there again. I’m 52 years old now, and I want to be healthy and feel good, but I’m just hung up on how my body used to be. I think I need a pep talk or something.”

This is SO common! It's normal to have a nostalgia for a time in the past "when things were better" - but maybe you're not accurately recalling the full picture.

If this sounds like you, then you’re in the right place! In this episode we’ll dive into:

Tune in and get ready for the pep talk and a gentle reality check you need!

More Resources

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

443. Core Exercises for Osteoporosis, Osteoarthritis & Back Pain Apr 08, 2025

Show notes

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

442. Menopause: Is This a Joke? with Tamsen Fadal Apr 01, 2025

Show notes

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

441. Should You Limit Carbs in Perimenopause & Menopause? Mar 25, 2025

Show notes

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

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Follow Megan on Instagram

Ask Megan your burning question here

Follow Megan on Instagram

440. Struggling to Lose Weight After 40? Let’s troubleshoot! Mar 18, 2025

Show notes

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

439. Reverse “Stiffness” to Feel Younger & More Limber Mar 11, 2025

Show notes

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

438. 4 Things to Avoid if You Have Back Pain Mar 04, 2025

Show notes

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

437. Low Libido in Midlife - What’s happening?? Feb 28, 2025

Show notes

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

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