Self Care Simplified

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Fitness
**Self Care Simplified**

Megan Dahlman, certified trainer and nutrition coach, is on a mission to help every woman – no matter her age – feel strong, healthy and confident in her body. In a culture that overcomplicates everything, this podcast will be a breath of fresh air! Self Care Simplified meets you right where you’re at, giving you simple, sustainable tips so you can feel fully functional and pain-free—in your 40s, 50s, 60s and beyond. If you’re looking for expert self-care advice combined with grace-filled motivation to help you feel your physical best, this is it!

Latest Episodes:

375. Part of the “Clean Plate Club”? Here’s the Mindset Shift You NEED Jul 26, 2024

Show notes

“Make sure you clean your plate.”

“You don’t want to waste food, do you?”

“There are starving children in the world who wish they had that food.”

Any of these sound familiar? If so, you’re not alone.

“Hi, Megan, this is Sue. I'm wondering about those of us who have been part of the “Clean Plate Club” or the “Never Waste Food” group. There are starving children somewhere in the world, right? I'm wondering if you could speak to that and help some of us reframe that narrative in our heads.”

In this quick episode, we’ll tackle that “clean your plate” argument and rethink whether it matters. Then we’ll dive into ways to gauge hunger and how to stop “food waste” before it starts with better portion control.

💥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

Ask Megan your burning question here

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374. Renew Your Energy with These Simple Habits (+ Ditch All-or-Nothing Thinking!) Jul 23, 2024

Show notes

Sometimes the biggest obstacle to making healthy changes is just getting started.

Standing at the starting line and seeing the long road ahead can feel so daunting - it feels like it’s going to require so much energy, effort and motivation. And right now you have NONE. So where do you start??

Today’s episode is probably the encouragement you need right now.

This is a conversation I had with my good friend Kate House, the host of the Live By Design podcast. We tackle some really great mindset shifts in here that I hope will change your perspective a little bit about the journey that you’re on.

In this episode, I share about:

Simple, 10-minute things that you can do when you feel tempted to do nothing
The secret to creating a motivation-proof routine
Practical tips for incorporating “low-activation energy” exercises into your daily life
Why the “Getting the Ball Rolling” mentality is a game changer for your long-term success!

If you’re needing wisdom and inspiration to break free from the all-or-nothing mindset and all-too-elusive pursuit of perfection, then this episode is for you.

More Resources & Links

Join Kate’s Goals with Soul free summit this week!!! (Over 20 incredible speakers bringing you encouraging conversations!)

Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!

The Jumpstart 30 Program for Beginners

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373. Is Taking Progesterone a Good Idea? Jul 19, 2024

Show notes

Hormone Replacement Therapy, or what’s now being referred to more often as MHT, is rising in popularity. But who should take it? Which hormones is it replacing? Who is eligible? How does it help?

So many good questions!

Listener Amy had another good question: “Hi, Megan, I had a hysterectomy about five years ago. I'm being told that some women take progesterone, and I'm wondering if that's a good idea. And why do they take progesterone and not estrogen? Thank you so much.”

While I’m no doctor, I can help shed some light on this popular, albeit confusing, topic.

In this quick episode, I give you a brief history of HRT and how many of the risks associated with it have been debunked. Then we’ll do a broad overview of estrogen vs. progesterone, and why you might take one or the other or both.

More Resources

Check out The Menopause Society here

Here’s a great study review on progesterone

Here’s another great overview on Hormone Replacement Therapy

Ask Megan your burning question here

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372. How to Reduce Knee Pain & Build Healthy Knees for Life Jul 16, 2024

Show notes

At some point, all of us wrestle with knee pain. Whether we’re squatting down to pick up a kid, taking long walks or simply climbing the stairs, knee pain can seem to come out of nowhere and can completely disrupt your life.

In fact, approximately 25% of adults struggle with frequent knee pain - the kind that can limit function, reduce mobility and dramatically impair your quality of life.

But it doesn’t have to be this way! While knee pain is common, it is also avoidable - and I’m going to tell you how.

In this week’s episode I will walk you through the four primary triggers of knee pain - they will probably surprise you! Then we’ll dive into the the things you should STOP doing, as well as THREE specific things you should START doing to build healthy, mobile, pain-free knee joints.

If knee pain is something you struggle with, even occasionally, or you’re hoping to avoid it altogether, then this episode is for you!

More Resources & Links

FREE! 5-Day Glute Builder program

FREE 5-Day Core Tune-Up program

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371. What to Do About Heel Pain? Jul 12, 2024

Show notes

At some point, aches and pains feel like a fact of life - and some can be more disruptive than others. Take foot pain, for example. What do you do when every step you take hurts?

Listener Lize has this very struggle: “I have noticed that I am getting aches and pains in and around my heels. Is it plantar fasciitis? Tendonitis? What should I do about this?”

In this shortie episode, we dive into all things heel pain: what planter fasciitis IS and what it ISN’T, how to treat it when it flairs up, and ways to prevent debilitating heel pain in the first place.

More Resources

Listen to Episode 334. I Walked 66 Miles Without Any Foot Pain: Here’s How

Ask Megan your burning question here

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370. Overcome Sugar Cravings & Processed Food Addiction Jul 09, 2024

Show notes

Elevated blood sugar, diabetes, high cholesterol - growing health concerns that are probably on your radar. Yet figuring out how and what to eat to help address these issues can feel so stressful and overwhelming.

To help us break it down, I’ve invited Mia Rigden to join me on the podcast. Mia is an LA-based nutritionist, trained chef and the author of multiple cookbooks and nutrition guides that are absolutely gorgeous. She’s helping people demystify wellness trends and learn to love nutrient-dense foods, so they can improve their health AND avoid stressing out about food choices.

Tune in this week as Mia and I dive into:

Why balancing blood sugar is as much about what you DO eat, as what you DON’T eat.
How your breakfast impacts your all-day cravings.
Intermittent fasting - is it helpful and how to do it.
Uncovering the root cause of sugar cravings and how to get them under control.

If you’re looking for guidance on tackling cravings and addressing health concerns with nutrition, then this episode is for you!

More Resources & Links

Learn more about Mia Rigden on her website here!

Grab her beautiful cookbook Foodwise

100 High Protein Breakfast Ideas

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

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369. Does Inflammation Affect Cortisol? Jul 05, 2024

Show notes

In so many ways, our bodies are like a symphony. A delicate balance of “instruments” that, when they work together, keep us functioning at our best. But what happens when part of the symphony gets out of balance?

Let’s take the hormone cortisol for example. Listener Dessa asks: “I just listened to your episode on inflammation (Episode 348), and I’m curious - does inflammation affect cortisol? How do we decrease cortisol? What are triggers for cortisol?”

In this quick episode, we’ll dive into the delicate hormone “symphony” playing in our bodies, and what happens when it becomes unbalanced. We’ll discuss the relationship between cortisol and inflammation, and I’ll give you the tools you need to lower your cortisol levels and help reduce inflammation.

More Resources

Great article on cortisol

Episode 356. Is Stress Silently Killing You?

Ask Megan your burning question here

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368. 4 Common Mistakes to Avoid that Cause Shoulder Pain Jul 02, 2024

Show notes

Did you know that your shoulder is the most complicated joint in your body? And probably one of those you don’t think about until something goes wrong.

Frozen shoulder, impingement syndrome, rotator cuff tears - all debilitating shoulder issues, and also totally preventable. But most women are going about it all wrong.

In this episode, you’ll learn what you should be doing NOW to create really healthy shoulders. I’ll breakdown four common shoulder mistakes you’re probably making without even realizing it. And I’ll give you the tools to avoid these mistakes and build healthy, strong and mobile shoulder joints.

If shoulder pain has sidelined you in the past, or you know you want avoid it in the future, then this episode is for you!

More Resources & Links

Grab the FREE Posture Masterclass Here!

Research article on Frozen Shoulder

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367. Carb Cycling, Macro Counting, Intermittent Fasting - Is It For YOU? Jun 28, 2024

Show notes

You don’t have to spend much time online to see lots of different nutritional strategies for fat loss. But which ones work and which ones are a waste of time? Are any of them worth the effort?

Listener Courtney wondered the same thing: “I’ve been seeing a lot of programs out there that really hype up carb cycling, dialed-in macro counting and intermittent fasting, and I’m getting confused. Can you debunk these if they’re not good or would these methods actually help with fat loss?”

In this shortie episode, we’re going to talk about eating as a skill. I’ll walk you through beginner, intermediate and advanced level eating skills, and the simple “beginner” habits you should start with before you jump to more advanced options.

More Resources

The Jumpstart 30 Program for Beginners

Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!

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

Ask Megan your burning question here

Follow Megan on Instagram

366. Small Steps to Instantly Ease Back & Hip Pain Jun 25, 2024

Show notes

Are you in need of some simple tips to instantly ease your back or hip pain?

Well, you’ve come to the right place - today’s episode is going to deliver EXACTLY that!

Recently, I joined Susie Pettit on the Love Your Life podcast to discuss the problem of back and hip pain. The questions that Susie asked were so good, the topics were so relevant, and the tips were so actionable, that we decided to air this conversation on the Self Care Simplified podcast, too!

In this episode we discuss:

What is happening in our bodies in midlife that wasn’t happening before?
How learning about the acronym PSF will help you with your back pain.
The ONE quick thing you can do during your work day that positively impacts your metabolism AND mindset!
How simple shifts with how we do our squats, shoulder rolls, and even take a breath (!) can help.

Get ready to find out how some small, simple adjustments can have a BIG impact on your back pain!

More Resources & Links

The free Hip Course that helped Susie so much!

The free 5-Day Core Tune Up program

Listen to more of Susie’s show here!

Follow Megan on Instagram