The Vital Shift

Sarah Wood

The podcast for perimenopausal women who want to get lean and strong - for life. Join your host, Sarah Wood, a certified health & wellbeing coach with a university education in strength & conditioning, nutrition and psychology as she shares how to properly fuel your body, build lean muscle, and restore your sleep so you can finally feel strong, confident, and like yourself again. If you're tired of doing all the "right" things with no results, this is the podcast you've been looking for.

Episodes

  1. 22 SEPT

    Why most women won't permanently lose the fat they gained in perimenopause - and how YOU can

    In this episode of the Vital Shift podcast, I explore the challenges of sustainable fat loss - especially during perimenopause. I explain why it's so difficult to shed and maintain fat loss due to evolutionary biology, our social environment, and short-term focused weight loss programs. I dive into three specific reasons why perimenopause exacerbates these challenges and I share the three key strategies that'll help you beat the depressing statistics. . I also invite you to my NEW free masterclass, - Fat loss, finally figured out - taking place on Tuesday 30th September at 7pm NZST 00:00 Welcome to The Vital Shift 00:29 The Struggle with Weight Loss 02:15 Personal Journey and Insights 03:25 Sobering Weight Loss Statistics 05:10 Invitation to the Masterclass - Fat loss, finally figured out 06:22 Why Weight Loss is Hard 11:17 Challenges in Perimenopause 14:10 The Vital Shift Method 17:22 The Importance of a Strong Why 19:49 Three Universal Needs for Transformation 23:09 Conclusion and Final Thoughts

    26 min

  2. 13 SEPT

    Confidence - an inside job: A conversation with coach Kylie Rae on building self-trust from the inside out.

    In this episode of the Vital Shift Podcast, I talk with Kylie Rae - from Kylie Rae Inspire Coaching - about the true nature of confidence and self-trust. We discuss the misconception women often have about losing weight to feel more confident and explore how lasting confidence must come from within. Kylie shares her transformative journey from marrying her high school sweetheart, to navigating single parenting while building her teaching career, to finally finding the inner confidence to go after a life she finds truly fulfilling to now helping other women take confident action in their lives. We delve into the practical steps of building self-trust and confidence through manageable, consistent actions and support. Kylie also outlines her three-pillar Rebuild Method to help women rediscover themselves, reset their goals, and rise to create a life they love. 00:00 Introduction to Confidence 01:15 Defining Confidence with Kylie Rae 04:25 Kylie Rae's Personal Journey 07:26 The Turning Point: Personal Development 14:43 Embracing Help and Self-Worth 18:41 The Value of Coaching 20:00 Struggles with Perimenopause and Body Image 20:56 Discovering Strength Training 21:47 Building Confidence Beyond Body Image 26:09 The Rebuild Method: A Path to Happiness 29:31 Client Success Stories 34:36 Small Steps to Build Self-Trust 38:57 Conclusion and Contact Information Kylie Rae LInks: ⁠Website⁠ ⁠Instagram⁠ ⁠Facebook ⁠ Sarah Wood Coaching Links: Get my FREE Fuelling for fat loss scorecard ⁠here ⁠ Learn more about my Lean, Strong & Thriving 1:1 coaching program ⁠here ⁠ If you're ready to shed unwanted body fat by getting lean and strong - for life - book a free lifestyle roadmap call ⁠here⁠

    40 min

  3. 7 SEPT

    Fuelling for fat loss in perimenopause - The 5 nutrition principles you need to know

    In this episode of the Vital Shift Podcast, I tackle the complex topic of nutrition for fat loss, particularly during perimenopause. I address the common challenges faced by women in this life stage, including changes in body composition despite unchanged lifestyles. I identify three primary factors contributing to fat gain and provide five evidence-based principles for sustainable fat loss to offset those factors.. Get your FREE 'Fueling for Fat Loss Scorecard' (below - or DM scorecard on Instagram @sarahwoodcoaching) so you can assess your own diet against these 5 proven principles for fat loss. 00:00 Introduction to Fueling for Fat Loss 02:20 Understanding Body Composition Changes in Perimenopause 02:40 Three Key Factors Affecting Body Composition 04:54 The Myth of Magical Diets 06:04 Five Evidence-Based Principles for Fat Loss 09:59 The Vital Shift Method: Fuel, Lift, Sleep1 0:23 Recap and Action Steps 11:19 Conclusion and Next Steps Calculate your daily calorie requirements here Ready to get lean and strong for life? Check our my Lean, Strong & Thriving program here or book your free lifestyle roadmap call here

    11 min

  4. 27 AUG

    Beyond the scales - Why I’m done talking about weight loss in perimenopause

    In this episode of the Vital Shift Podcast, I discuss a shift in my business and the promise I make to women who join my signature Lean, Strong and Thriving program - away from a focus on just weight loss and toward a more comprehensive focus on shedding unwanted belly fat. I explain the importance of addressing body composition, minimizing belly fat, and improving metabolic health. I highlight the three key factors that contribute to unwanted weight gain during perimenopause: loss of muscle massdecreased movementand disrupted sleep. I also elaborate on how these factors lead to insulin resistance and visceral fat storage. The episode concludes by emphasizing the program's holistic approach, structured around the pillars of lifting, fuelling and sleeping to ensure women attain long-lasting health benefits. - as well as look smoking hot in midlife. 00:00 Introduction and Welcome 00:05 The Shift in My Business Focus 00:43 Beyond the Scale: True Health Goals 02:12 Targeting Belly Fat and Metabolic Health 03:48 Understanding Perimenopausal Weight Gain 05:34 The Vital Shift Method: Lift, Fuel, Sleep 06:03 Conclusion and New Promise Connect with Sarah on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ Explore Sarah's ⁠⁠⁠⁠Lean, Strong and Thriving ⁠⁠⁠⁠Program Book a ⁠⁠⁠⁠lifestyle roadmap call⁠⁠⁠⁠ if you're ready to get Sarah's support to shed unwanted belly fat by getting lean and strong for life

    6 min

  5. 20 AUG

    Perimenopause Weight Loss: The #1 Mistake High Achievers Make

    In this episode of the Vital Shift Podcast, we dive into the common frustrations women face while trying to lose weight during perimenopause. Despite rigorous exercise routines and disciplined diets, many women find the weight stubbornly persists. Sarah explains how chronic stress and the body's response to overexertion can sabotage weight loss efforts. The episode covers the science behind the HPA axis and how stress hormones like cortisol impact the body. It also introduces a balanced approach that combines intelligent strength training, adequate protein intake, effective stress management, and personalized coaching through the 'Lean, Strong, and Thriving' program. Tune in to discover how shifting from a high-stress, high-effort regime to a sustainable, enjoyable lifestyle can help achieve lasting weight loss and a healthier life. 00:00 Introduction: The Perimenopause Weight Loss Struggle 01:01 The High Achiever's Dilemma 02:22 The Impact of Stress on Weight Loss 06:26 Understanding the HPA Axis 11:48 Chronic Stress and Weight Gain 18:28 A Sustainable Approach to Weight Loss 22:33 Conclusion: Join the Lean, Strong, and Thriving Program Book a ⁠⁠lifestyle roadmap call⁠⁠ if you're ready to get Sarah's support to lose 5+ kilos and keep it off Connect with Sarah on ⁠⁠⁠Instagram⁠⁠⁠ Get Sarah's ⁠⁠⁠FREE guide⁠⁠⁠ - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job Explore Sarah's ⁠⁠⁠Lean, Strong and Thriving ⁠⁠⁠Program

    23 min

  6. 11 AUG

    It's not just your hormones: The real reason you're gaining weight in perimenopause.

    In this episode of the Vital Shift Podcast, I delve into four lifestyle factors contributing to your weight gain during perimenopause, and how to combat them. I help you to see why 'balancing' or blaming your hormones is unhelpful and how focusing on simple, but powerful lifestyle changes will help you gain control of your weight and long-term health. At the end of this episode, I hope you'll feel empowered with the strategies you need to lose the perimenopause weight and keep it off - without feeling hungry, exhausted, or like it's a full-time job. 00:00 Introduction to Weight Gain in Perimenopause 03:52 The Impact of Physical Activity 08:10 Loss of Lean Muscle Mass 11:24 The Role of Sleep 14:00 Managing Stress in Midlife 16:11 The Vital Shift Method 17:48 Conclusion and Coaching Program Connect with Sarah on ⁠Instagram⁠ Get Sarah's ⁠FREE guide⁠ - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job Explore Sarah's ⁠Lean, Strong and Thriving ⁠Program Book a ⁠lifestyle roadmap call⁠ if you're ready to get Sarah's support to lose 5+ kilos and keep it off

    20 min

  7. 3 AUG

    From cravings to clarity: what I learned from 40 days without alcohol

    In this episode of the Vital Shift Podcast, Sarah shares her personal experience of taking a 40-day break from alcohol. She discusses her motivations, including improved sleep, brain clarity, and energy levels. As part of her 'vital shift' method for perimenopausal women, she outlines the negative impact of alcohol on sleep and overall health, especially in the context of menopause. Sarah also talks about the strategies she used to successfully complete her break from alcohol, emphasizing evidence-based practices and the importance of understanding one's 'why'. Additional insights include how to manage cravings, the role of accountability, and setting effective goals. The episode concludes with a discussion on 'urge surfing' and the benefits she experienced from abstaining from alcohol. 00:00 Introduction to the Vital Shift Podcast 02:15 Why I Took a 40-Day Break from Alcohol 03:50 The Impact of Alcohol on Sleep and Health 07:54 Strategies for Taking a Break from Alcohol 16:14 Setting Effective Goals for Success 21:08 Urge Surfing: Managing Cravings 23:33 Benefits and Reflections on the 40-Day Break 24:08 Conclusion and Next Steps Connect with Sarah on ⁠Instagram⁠ Get Sarah's ⁠FREE guide⁠ - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job Explore Sarah's ⁠Lean, Strong and Thriving ⁠Program Book a ⁠lifestyle roadmap call⁠ if you're ready to get Sarah's support to lose 5+ kilos and keep it off

    24 min

  8. 27 JULY

    How to lose 5+ kilos in perimenopause: without feeling hungry, exhausted or like it's a full-time job

    In this episode of the Vital Shift Podcast, Sarah introduces the 'Vital Shift Method,' a personalized lifestyle strategy designed to help perimenopausal women lose five or more kilos without feeling hungry, exhausted, or like it's a full-time job. The method is built on three core pillars: lifting, fuelling, and sleep. Each pillar includes actionable steps and scientific insights. Lifting involves progressive strength training and adequate protein intake; fuelling focuses on a balanced diet tailored to individual needs; and sleep addresses the importance of quality rest and managing stress. The episode also includes personal anecdotes and a sneak peek into future episodes that will delve deeper into each component of the method. 00:00 Introduction to the Vital Shift Method 01:59 The Importance of Lifting Weights 09:18 Fueling Your Body Right 17:10 Mastering Sleep for Better Health 23:20 Conclusion and Next Steps Connect with Sarah on ⁠Instagram⁠ Get Sarah's ⁠FREE guide⁠ - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job Explore Sarah's ⁠Lean, Strong and Thriving ⁠Program Book a ⁠lifestyle roadmap call⁠ if you're ready to get Sarah's support to lose 5+ kilos and keep it off

    24 min

  9. 20 JULY

    My Story - finding peace with my body and becoming my strongest self in perimenopause.

    In this very first episode I'm sharing my raw and personal story of my lifelong relationship with food, exercise, and my body. From the pressures of the supermodel era to the frustrating cycle of gaining and losing the same five kilos, I'll take you on my journey to finally finding peace. Listen in to hear about the turning point that happened when I hit perimenopause at 48 and my body suddenly changed. My usual strategies stopped working and all those old feelings of body shame that I thought I'd overcome resurfaced. I'll share how the frustration from that experience led me back to university to find the evidence-based answers that helped me get leaner and stronger than I've ever been. This episode is for you if you feel like you're at war with your body and are ready to find a new, more sustainable way forward. [00:28] Despite my long history of body shame, I'm now 52 and the strongest and leanest I’ve ever been. [01:07] Growing up in the supermodel era and the damaging belief I held that being thin was the key to happiness and success. [02:00] The beginning of my long cycle of starving, binging, and the overwhelming feelings of shame and failure I experienced. [06:20] How discovering yoga in my thirties was the very first step toward healing my relationship with my own body. [08:30] The challenges I faced trying to maintain a healthy lifestyle while working a high-stress corporate job. [09:38] How becoming a mother at 42 completely changed my perspective on self-love and why I was determined not to pass on my own body shame. [11:36] The moment everything changed: when perimenopause hit me at 48 and my usual routine of running and healthy eating just stopped working. [12:37] The confusion and frustration of going down the research rabbit hole, only to find confusing and contradictory advice. [13:05] My decision to go back to university to study the science for myself, majoring in psychology with a minor in strength & conditioning. [13:47] How I finally figured out how to lose the weight by creating a sustainable lifestyle that I truly love. [14:29] My key message for you: True freedom comes when you heal your relationship with your body first, so that losing weight becomes a choice, not a condition for your self-worth. Connect with Sarah on ⁠Instagram⁠ Get Sarah's ⁠FREE guide⁠ - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job Explore Sarah's ⁠Lean, Strong and Thriving ⁠Program Book a ⁠lifestyle roadmap call⁠ if you're ready to get Sarah's support to lose 5+ kilos and keep it off

    15 min
  • 9 Episodes

About

The podcast for perimenopausal women who want to get lean and strong - for life. Join your host, Sarah Wood, a certified health & wellbeing coach with a university education in strength & conditioning, nutrition and psychology as she shares how to properly fuel your body, build lean muscle, and restore your sleep so you can finally feel strong, confident, and like yourself again. If you're tired of doing all the "right" things with no results, this is the podcast you've been looking for.

Information

  • Creator
    Sarah Wood
  • Years Active
    2K
  • Episodes
    9
  • Rating
    Clean
  • Copyright
    © Sarah Wood
  • Show Website
    The Vital Shift