Self Care Simplified Megan Dahlman

As women, through so many stages of our lives we have to wrestle with a hormonal roller coasters. From puberty to pregnancy - both pre-natal and post-natal - to the intense fluctuations of perimenopause and menopause, it can be a wild ride.

And this new, unknown season of life can feel pretty overwhelming - and often lonely.

Listener Dessa asks: “Hey, Megan, I appreciate that you think of women of all ages in all of your podcasts. One question. Do you have any recommendations on how husbands could be more supportive of their wives as they're going through this stage of their life? Thanks.”

What a great question!

In this shortie episode, I provide tips on how to talk to your spouse and family about what you’re experiencing so they can better understand and support you as you wade through these uncharted hormonal waters.

💥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.

Aging gets such a bad rap!!

For too long, there has been such a stigma for women around getting older, getting gray hairs, going through menopause… almost like as women, our value and our self worth begins to diminish and dwindle with each passing year.

Katie Fogarty is joining us on the podcast this week. She’s the host of A Certain Age Podcast and has the unique perspective of interviewing hundreds of women in midlife. She’s sharing her own menopause story plus some really awesome pieces of wisdom she had gleaned from her incredible conversations with other women and experts in the menopause space.

Katie chats with us about the challenges of menopause and the physical and mental impacts it can have on women. ****We’re also diving in and addressing the negative view of aging in society and offering ways to challenge this perspective.

If you feel like you’re clouded with negative thoughts about getting older, this episode’s for you!

More Resources & Links

Listen to A Certain Age Podcast with Katie Fogarty for incredible midlife conversations

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Everybody’s looking for the wonder pill - a simple supplement that will dramatically improve your health in pill form.

Colostrum is fairly new in the supplement space, and it’s rapidly gaining popularity for its claims on improving immunity, gut health and even bone and muscle health. Is colostrum worth the try or is it just another “snake oil”?

In this shortie Ask Megan episode, I share insights into what exactly colostrum is, what benefits it claims to have, and if it’s in fact valuable to take or if it’s a waste of money.

💥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

https://www.health.com/what-to-know-colostrum-supplements-8350810

The effect of bovine colostrum supplementation in older adults during resistance training: https://pubmed.ncbi.nlm.nih.gov/24281841/

Long-Term Bovine Colostrum Supplementation in Football Players: https://pubmed.ncbi.nlm.nih.gov/38004173/

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So often, when faced with joint pain, chronic inflammation or even a Rheumatoid Arthritis diagnosis, women are given very few treatment options. It’s usually prescription medication and hope for the best.

But what if there was more you could do?

Liz Revilla joins me again on the show this week, and she has personally dealt with all of this.

However, as a registered dietitian, instead of listening to the doctor’s that said there was nothing she could do for her inflammatory disease other than take medication, she was able to make some pivotal changes to her lifestyle…and now her inflammatory disease is in remission.

If inflammation is even partially on your radar, you don’t want to miss this episode.

Liz and I discuss her experience with rheumatoid arthritis (RA) and the risks associated with the condition, the differences between RA and osteoarthritis, and she shares her personal journey including the symptoms she experienced and the impact on her daily life.

But more importantly, Liz dives into the importance of a holistic approach to managing RA, including nutrition, exercise, and lifestyle modifications. She also discusses the challenges she faced in finding guidance from healthcare professionals and the benefits of working with a fitness coach.

If Rheumatoid Arthritis, or other autoimmune diseases, are part of you’re journey, you’re not going to want to miss this conversation with Liz - it could be a game changer.

More Resources & Links

Inflammation Reset - Join the Waitlist Now!!!

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When you start changing your nutrition habits and shifting the way you eat, one of the biggest challenges can be figuring out when and how to splurge responsibly. You don’t want to get off track, but you also want some fun mixed in with all the nutritious food you’re eating.

Listener Corie has this same question: “Hey Megan, my question is in response to one of your recent Friday episodes about splurges. In that episode you recommended following a 90/10 rule when it comes to your meals. So if I eat three meals a day, I'm figuring that about two of my meals per week might be eligible for a splurge. But my question is what is considered a splurge? Is the splurge the entire meal - like pizza for dinner? Or is the splurge more like having a slice of french toast with my scrambled egg and veggie breakfast? I'm hoping you can help me figure out what exactly constitutes splurge and how to incorporate them. Thanks!”

In this shortie episode, I talk about the 90/10 rule and how that looks in real life. Then we’ll dive into splurges - what are they, how they fit into your healthy-eating plan, and how to make the most of them!

💥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

Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer

Listen to episode 332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved!

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

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We are well into spring - the days are longer, the temps are warmer, and summer is just around the corner!

But with summer on the horizon, it’s natural to start thinking about our fitness - am I ready to tackle all the fun things summer has in store, and feel good doing it?

Last week we kicked off a 2-part Summer Shape Up series with a solid, sustainable nutrition plan to get you on your way to feeling your best.

This week we’re back talking about FITNESS. And just like my nutrition strategy, this 3-step fitness plan cuts out all the fluff and tells you exactly what you need to do to feel your best when summer rolls around.

So skip the random and disorganized workouts, the ineffective “spot training”, and the boot camp-style challenges. This simple and sustainable plan is all you need to see real results and to head into the summer feeling great!

In fact, share it with someone who might be looking for a solid exercise strategy this spring - it’s always more fun with a friend!



More Resources & Links

The Jumpstart 30 Program for Beginners - Spring Flash Sale!! Enter coupon code SPRING24 at checkout to receive 20% off!!

Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer

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