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334. I Walked 66 Miles Without Any Foot Pain: Here’s How Mar 05, 2024

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You probably don’t think twice about your feet - until they’re in pain and preventing you from going about your daily life.

The reality is foot pain - whether from bunions, planter fasciitis, neuromas, shin splints, or any one of dozens of other issues - prevents millions of women from enjoying adventures and major life events. And surprisingly, just getting a better shoe won’t solve your problem.

Take it from me - I spent years dealing with foot pain, surgery, plantar fasciitis, physical therapy and discouraging prognoses. I went from running races to barely being able to walk across the room without pain. But one simple change helped transform my feet. And even allowed me to walk 66 miles across London and Paris just last month - pain-free!

If you’re struggling with foot pain and it’s preventing you from doing all the things you want to do, then this episode is for you!

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333. Training Your “Cardio Zones” for a Healthy Cardiovascular System Mar 01, 2024

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“Hi, Megan. I love your podcast. Thank you so much for the good advice that you always communicate in such a clear way. I'm wondering if you can tell me how much time you recommend spending in each of the cardio zones each week. Thanks so much for your help with this.”

Cardio zones - what are they, how do you reach them, and should we even be worried about them?

In this shortie episode, we’ll talk about the 5 different cardio zones, what hitting each zone entails, and the best way to maximize your overall cardiovascular health!

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

332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved! Feb 27, 2024

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Without a doubt, the most common questions I get asked are about nutrition. The women I talk to usually have a pretty good grasp on the things they SHOULD be eating. The challenge comes with getting a handle on what they “SHOULDN’T” be eating - you know, the snacking and splurging that can sabotage the best laid plans!

This week we’re doing something a little different. I’ve gone back into the archives and pulled three short clips from our Ask Megan episodes that address these burning questions.

Take a listen as we tackle:

Overcoming mood eating with mindfulness
Splurges - how many is too many?
Stopping the mindless between-meal snacking

My hope is that this compilation gives you the exact strategies that you can use TODAY to get control of your eating habits.

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331. The Optimal Workout Time for the BEST Results Feb 23, 2024

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Trying to fit exercise into our busy schedules can be challenging. But should we be considering the best time of day to workout?

Listener Martha asks: “Hi, Megan. I'm wondering if there's a preferred time of day to workout. Should I be working out first thing in the morning? Is there a time of day I should avoid? Is there a certain time of day specifically to do cardio or lift weights? I'm trying to get stronger, maybe lose a few pounds, but really just want to be consistent.”

In this shortie episode, I talk about workout timing - and what I recommend may be a hot take! But if you’re looking for a way to make your workouts consistent, then this advice may be exactly what you need!

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Subscribe to Philip Pape’s podcast Wits & Weights here!

330. The Suprising TRUTH About Fat Loss - Simple Strategies for a Fitter, Leaner Body in Midlife Feb 20, 2024

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When we start thinking about weight loss, what we’re really wanting is FAT LOSS. But so often our pursuit of fat loss is filled with frustration, confusion and defeat. How do I lose fat but maintain muscle mass? Why do the things I did in my 20s not work in my 40s, 50s and beyond? Why is the number on the scale just not moving?

Meet my friend Philip Pape - he’s a nutrition coach and the host of the Wits & Weights podcast, one of the top 25 nutrition podcasts. Today we’re going to dig into the strategies that ACTUALLY work if sustainable fat loss is one of your goals.

Tune in while we discuss:

Body Composition - what it is and why it matters.
The difference between “weight loss” and “fat loss”.
The 3 big guiding principles for true, sustainable fat loss - and how to incorporate them into your life.

While achieving fat loss can often feel like finding the Holy Grail, today’s episode will break it down into simple, attainable steps.

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Check out my episode on Wits & Weights: Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman

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!

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268. Increase Bone Density and Prevent (and Reverse!) Osteoporosis

329. Exercising with Osteopenia & Low Bone Density - The Do’s and Don’ts Feb 16, 2024

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You’ve heard me rave about the short-term and long-term benefits of strength training. And maybe I’ve convinced you that this is the direction to go with your fitness. But what do you do if the desire to strength train runs into underlying bone health issues?

Listener Lex has this very question: “I am a 50-year-old woman who has never strength trained - so I'd be starting from scratch. And I've considered using your program, but you know what stops me? I have osteopenia. And I don't know if I would need to modify the program or how I would go about in a way to address the osteopenia. I don't want to hurt myself any further - I want to get on a fast track to improving it. What are your thoughts?”

Lex, I promise you’re not the only one with this concern!

In this quick episode, I talk about Osteoporosis and Osteopenia and the differences between them, and then I give you advice on the things you should be doing, and the things to avoid to help not only address, but improve your Osteopenia.

More Resources

Read this great article on Osteopenia

328. STOP Feeling Old! Reverse Mobility Loss & Improve Joint Health to Feel Younger! Feb 13, 2024

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Do you feel like with each passing year your body is beginning to fall apart and become less mobile? Movements feel stiff and actions that used to be effortless are now uncomfortable?

I’m often asked, “What can I do to maintain and improve my mobility as I age?” I think the underlying question is, “What can I do to not feel like I’m moving like an old person!”

And the answer is: MOBILITY. And more specifically, JOINT MOBILITY - which is essentially the ability for your joints to move around the way you want them to.

Tune in this week as we discuss:

The dangers of limited joint mobility
Four key components of a healthy joint
Mobility vs. Flexibility
And finally, the 3 KEY ways to keep your joints healthy, mobile and pain-free!

More Resources & Links

Are your hips tight? Grab Megan’s free Hip Flexor Stretching Masterclass here!

Need help with a fully body functional strength training program? Click here for Megan’s Jumpstart 30 program for beginners!

Need help getting the ball rolling with some simple tips? Get Megan’s FREE 5-Day Jumpstart Tips guide!

Article in Healthline: What Are the Vasomotor Symptoms of Menopause?

327. Night Sweats & Hot Flashes! Triggers & Remedies to Ease Symptoms Feb 09, 2024

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Ask any woman over 40, and they’ll know exactly what you’re talking about. You wake up in the middle of the night feeling like you just dunked yourself in a pool - literally dripping with sweat. But you’re not necessarily hot, you’re actually clammy and can’t get warm.

What the heck is going on here?!

Listener Dawn asks: “Night sweats. Good Lord, woman. I know there are many women that suffer from night sweats. Mine is partially because of the full hysterectomy and the chemo from cancer. But even past treatment and in remission, I now have night sweats tremendously. So that's my question. What can I do?!”

In this shortie episode, I dive into Vasomotor Symptoms - you know them as night sweats, hot flashes, heart palpitations, and even changes in blood pressure. I’m sure it’s no surprise that fluctuating hormones are the culprit - but what exactly is happening in our bodies and want can we do to help manage it?

More Resources

[Research Review: Understanding the pathophysiology of vasomotor symptoms (hot flushes and night sweats) that occur in perimenopause, menopause, and postmenopause life stages](https://pubmed.ncbi.nlm.nih.gov/18074100/#:~:text=Vasomotor symptoms (VMS)%2C commonly,to changes in gonadal hormones.)

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326. Defying All Expectations: Strength, Aging, and Body Image Feb 06, 2024

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So often we measure our success by decrease - Is the number on the scale going down? Are my clothing sizes getting smaller? But what would it look like to shift our focus to increase? How much weight could I lift? How strong could I get?

Meet Alyssa Ages, who asked herself this very question. She wanted to know how physically strong she could become. And that question led her on a journey of building real strength, becoming a Strongman Competitor, and, at the age of 40, pulling a semi truck.

Alyssa documents her journey to uncover the true meaning of strength in her book Secrets of Giants. This week we sit down and talk about body image, many women’s ongoing fear of “getting bulky”, muscle and bone health with aging, and the confidence that comes with being someone that’s really, really strong.

Get ready for a truly inspirational and empowering conversation that just might change the way you measure success.

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