Self Care Simplified

Latest Episodes:

436. Beyond the Treadmill: Rethinking Cardio for a Strong & Healthy Heart Feb 25, 2025

Show notes

You want to keep your heart healthy as you age. And you know that exercise is a key factor in optimal heart health. But this is where things start to get confusing. WHICH exercise is best for keeping your heart pumping happily?

The answer might surprise you.

Last week we looked at the big picture - all the habits that contribute to overall heart health. This week we’re going to zoom in on one of those habits - how to build a stronger heart through exercise.

Tune in as we dive into:

the science behind exercise and cardiovascular improvement
heart rate zones and how to use them to your greatest advantage
steady state cardio vs. interval training - pros & cons
can strength training qualify as “cardio”

If keeping your heart healthy is top of mind and you’re looking to maximize the impact of your exercise on your cardiovascular health, then this is the episode for you!

More Resources & Links

Harvard Health Article - The Many Ways Exercise Helps Your Heart

Listen to Episode 434. How to Strengthen Your Heart—One Habit at a Time

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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435. Instant Relief from Shoulder Blade Knots! Feb 21, 2025

Show notes

Whether it’s from poor posture, too many hours at a desk, or spending time hunched over a phone, neck pain and shoulder blade knots feel like an unavoidable part of life.

But I’ve got some quick tips and easy moves to help bring relief fast!

Tune into this shortie episode, where I’ll walk you through the best way to release those shoulder blade knots and neck tension, and help prevent them from coming back!

More Resources

Video Demonstration of the Eagle Arm Stretch

Two other Exercises for Shoulder Blade Knot Relief

FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter

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

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434. How to Strengthen Your Heart—One Habit at a Time Feb 18, 2025

Show notes

When we start thinking about preventing disease in midlife, we’re usually thinking about the “Big C”, cancer, right?

But did you know that the leading cause of death for women is heart disease? More than cancer, diabetes and dementia combined. And your risk of developing heart disease goes up dramatically in midlife.

But the good news is 80% of heart disease is preventable! And the better news is it’s never too late to start!

This week we are going to talk about heart disease, why heart attacks aren’t just for men and why the risks increase as we age. Then I’ll give you the 4 Heart Healthy Habits you can start TODAY that can make a significant impact. We’re not talking a major lifestyle overhaul here. Just simple, yet effective lifestyle changes that can improve your heart health!

Whether you’ve received a worrisome medical diagnosis or just want to start now to avoid future heart issues, this episode is for you!

More Resources & Links

FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter

https://www.goredforwomen.org/en/about-heart-disease-in-women/facts

https://www.heart.org/en/news/2024/02/09/the-slowly-evolving-truth-about-heart-disease-and-women

Episode 404. Can Specific Exercises Lower Blood Pressure?

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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433. Specific Eating Habits to Reduce Cholesterol Feb 14, 2025

Show notes

Did you know that about 10% of Americans have high cholesterol, and many don’t even know it. The reality is as we age, we become more likely to have elevated cholesterol levels, which can lead to an increased risk of cardiovascular disease. And while treating high cholesterol can be as easy as picking up a new prescription at the pharmacy, what if you want to tackle it drug-free?

Listener Carolyn asks**:**“I currently have high cholesterol and really don't want to take medication. I am hoping to get my numbers down by diet and exercise. What’s my best plan of action on the nutrition front? Can I still have occasional splurges? And if so, are there any splurges that I really need to avoid all together that will impact my cholesterol numbers?”

To tackle Carolyn’s question, we’ve invited Dr. Federica Amati back to the podcast. Dr. Amati works as Head Nutritionist for the personalized health company,Zoe, and she’s written two fantastic books,Recipes for a Better Menopause andEvery Body Should Know This. When it comes to knowing exactly how to eat best during midlife - without being extreme or restrictive about it, which I love! - she knows what really works.

More Resources

Follow Dr. Federica Amati on Instagram

Listen to Episode 412. How to Eat for a Better Menopause with Dr. Federica Amati

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431. Climb Down on the Floor & Get Back Up Easily - How to Build Your Strength! Feb 07, 2025

Show notes

I post lots of training and how-to videos on social media, and most of them get anywhere between 25,000 and 100K views if they’re really hitting. But right now, I have 3 videos right now that have reached about 1 million views. Whoa!

You wanna know what they all have in common?

They aren’t about complicated strength training moves, nutrition advice or ways to stay motivated. They address the very real, every day challenge of climbing down on the floor and getting back up again with ease.

If this is something you currently struggle with, you’re not alone. And if it’s not you yet, don’t get caught thinking this is just a problem for a much older version of you. Losing your ability to climb down easily & get back up again doesn’t happen overnight - it happens over years and the decline usually starts in your 40’s.

Tune into this week’s quick episode, where I’ll outline the things you need to get up and down off the floor with ease, as well as practical exercises to help make it happen!

More Resources

Video Demonstration of the 4-Step Strengthening Process to Climb Down & Up

No Knees Version!

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

430. The Surprising FACTS of Ovarian Removal and Breast Cancer with Dr. Corinne Menn Feb 04, 2025

Show notes

One in 8 women in the United States will have her ovaries removed prior to the onset of natural menopause, and this number is growing. On top of that, each year about 600,000 hysterectomies are performed and more than 300,000 women are diagnosed with breast cancer, many under the age of 50.

If you or someone you love experienced this kind of procedure, you may be asking “now what?”.

What are the impacts on the rest of your body when you experience abrupt menopause? Do other health risks increase? And what about breast cancer?

This week, we are joined by Dr. Corinne Menn, a board-certified OB-GYN, a breast cancer survivor of over 23 years, and a BRCA gene carrier. Dr. Menn is using her own experience to help women navigate health challenges, especially when dealing with the impacts of being a cancer survivor or experiencing abrupt menopause.

If you or someone you know has had her ovaries removed, had a hysterectomy, or even experienced breast cancer, then this episode is for you.

More Resources & Links

Follow Dr. Corinne Menn on Instagram

Get more info about working with Dr. Menn through Telehealth on Alloy

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

429. Avoid Pelvic Floor Problems (Bladder Leakage, Pressure) when Training/Weight Lifting Jan 31, 2025

Show notes

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428. Drinking Water - Are You Making These Mistakes? Jan 28, 2025

Show notes

Trying to get enough water a day can be so confusing. Is is eight 8-ounce glasses a day? Or is it a gallon of water a day? Am I even getting close?

The reality is if you don’t drink enough water, you’re going to feel lethargic, stiff and achy throughout your entire body, bloated, constipated, and generally unwell…which in turn, impacts your motivation and drive to do anything else fitness or nutrition related!

There are some BIG mistakes that people often make when it comes to drinking water. And it has nothing to do with electrolytes or alkaline water or anything fad-related. In fact, those trends are just distracting from the real mistakes that people are making.

So grab a glass of water (you’re gonna need it while you’re listening to this) and let’s get your hydration where it needs to be - your body is going to thank you for it!

More Resources & Links

The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!

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

427. Getting Laser-Focused to See BIG Health Changes in 2025 Jan 24, 2025

Show notes

Have you ever felt “off” or like your body is “falling apart”?

Maybe it’s coming off the holidays and feeling like your habits are out of control. Or realizing that in this stage of life your hormones are changing and it’s wreaking havoc on your life.

So often in these situations we feel like we need to make BIG, DRASTIC adjustments to our lifestyle in order to see BIG changes.

But what if I told you that all you need is to return to the BASICS?

In this week’s edition of Just One Thing, we’ll dive into what those basics actually look like. And I’ll give you 5 super simple steps you can start TODAY to help you feel your best.

Want to know how to really move the needle on your health journey? Then this episode is for you!

More Resources & Links

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

426. Quitter’s Day? The REAL Reason Why Most Goals Fail Jan 21, 2025

Show notes

It’s January 21. How are those goals doing so far?

If you set some goals for the new year, but have already “fallen off the wagon”, you’re not alone. January 10th is National Quitter’s Day for a reason - most people have already abandoned their goals and good intentions by then.

So, let’s go back to the drawing board and create some goals you can ACTUALLY accomplish.

In this episode, I’m going to give you THREE steps to help you set reasonable and achievable goals. You’ll come away with the knowledge of what makes a good goal, and what doesn’t. And I’ll get you moving in the direction of feeling like a goal-meeting rockstar, avoiding Quitter’s Day altogether!

If you’re ready for a fresh look at your New Year’s Resolutions, then this is the episode for you!

More Resources & Links

The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!

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 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