The Vital Shift

Sarah Wood

The podcast for women who want to lose stubborn perimenopause weight without feeling hungry, exhausted or like it's their full-time job. Join your host, Sarah Wood, a strength, nutrition and mindset coach obsessed with helping you get your body back so you can stop dressing to hide and start showing up in clothes you love ❤️

  1. 18 HRS AGO

    Weight feel like a constant battle in your '40's? Here's why!

    This week in The Vital Shift I’m addressing a common frustration I hear from women in their 40’s. And it goes something like this: I’ve always been fit and active, I eat healthy and for the most part I’ve been able to maintain a slim figure… …but since I hit my ‘40’s I’ve stacked on the weight and it happened so quickly!  I can’t understand it - I’m still active, I eat healthy but now I only need to look at food and I gain weight! Sound familiar?  Listen to the full episode to learn:  The 3 main drivers of stubborn weight gain in your ‘40’s  The interventions that actually work  Why it’s so important to focus on sustainable lifestyle solutions, including mindset - so you can STOP starting over! PLUS I share the details of my new FREE upcoming masterclass taking place on Tuesday March 3 at 8pm NZST: Fat Loss Secrets for Women 40+ see the link below to register. 00:00 Welcome to The Vital Shift + Today’s Midlife Weight Gain Question 00:21 Why Weight Suddenly Creeps On in Your 40s 01:10 Driver #1: Muscle Loss & a Slower Metabolism 03:34 Can You Rebuild Muscle After 40? Strength Training Proof & Benefits 04:55 Driver #2: The Stress & Demands of Midlife 06:31 Driver #3: Perimenopause Symptoms, Sleep, Cravings & Calories 09:19 The Fix: A Holistic Plan—Strength, Sleep, Protein & Mindset 09:54 Real-Life Balance: Enjoying Treats Without Guilt (Maintenance Mindset) 10:53 Invitation: Free Masterclass ‘Fat Loss Secrets for Women 40+’ 11:39 Q&A, Subscribe, Disclaimer & Closing FREE Masterclass: Fat loss secrets for women 40+ How to lose stubborn perimenopause weight even when nothing’s working  Tuesday March 3rd 8pm NZST Register here

    12 min

  2. 9 FEB

    The ONE weekly habit my most successful clients master FIRST

    Most women I speak to aren’t lacking knowledge. They’re literally drowning in expert advice.  Eat more protein.  Cut carbs.  Fast.  Never train fasted.  Lift heavy.  It’s so overwhelming - they don’t know where to start! So they get stuck on implementation. To get them unstuck, I help my clients master ONE simple weekly habit FIRST. Spoiler Alert: It's meal planning and prep! And I’m sharing exactly how we do it - step-by-step - in this week’s podcast episode.  00:00 Introduction to The Vital Shift 00:44 The Power of Meal Planning 03:21 Common Pitfalls Without a Plan 05:47 Steps to Effective Meal Planning 11:41 Conclusion and Free Resources Links Sign up to get my FREE Plug n' Play Meal Plan for Perimenopause >>> here Join the waitlist for my NEW group program - 40+ Fat Loss Formula >>> here

    12 min

  3. 2 FEB

    You did EVERYTHING the experts said…. And you STILL haven’t lost the weight

    This week I'm addressing a common frustration... I did EVERYTHING the experts told me to do and I STILL haven't lost the weight! Argh! I understand how crazy-making this is because I went through it myself for over a year! Through my own studies and a lot of trial and error, I figured out a more sustainable approach - one that helped me lose the stubborn fat I gained in perimenopause, AND keep it off for 4 years now. Because, losing the weight is one thing - keeping it off is the REAL challenge. Tune in to hear: Why you’re working so hard but not seeing the weight loss you expected- and why it’s not your faultThe 3 missing ingredients that make weight loss as easy as it was in your ‘30’s The mindset shift that’ll help you lose the weight ONCE so you can stop the cycle of starting over and start living your big, beautiful life - wearing clothes you love.  My Links: 40+ Fat Loss Formula - NEW group program launching March >>> get on the waitlist here FREE Plug n' play meal plan for peri/menopause >>> download here Prefer 1:1 coaching support? Explore that option >>> here

    13 min

  4. 14 JAN

    5 lessons I’m taking with me into 2026

    I hit a wall at Christmas 🎄 I got sick for the first time in ages which forced me to not only slow down - but stop altogether 🛑 No training 🏋🏼 No rushing around 📅 Just rest 😌 I didn’t think this at the time, but it was actually a gift 🎁 It gave me space to reflect on what I want to do differently in 2026. And I’m sharing my insights with you in this week’s podcast.  Tune in to hear:  The evidence-based strategy I’ll use to reach my fitness goals without injury or exhaustion How I’ll approach my push-pull relationship with red wine  My cornerstone habit - the one that enables me to maintain my weight and build strength and fitness sustainably.  And so much more.  00:30 Lesson 1: Managing Time Pressure 00:48 Journey into Strength Training 02:28 Discovering Positive Psychology 04:34 Balancing Life and Studies 05:58 Lesson 2: Periodization in Workouts 07:29 Importance of Strength Training 10:58 Cardio and Metabolic Health 16:04 Lesson 3: Red Wine and Health 21:38 Lesson 4: Professional Confidence 23:32 Lesson 5: Prioritizing Sleep 24:39 Conclusion and Call to Action Follow me on Insta & DM me any Q’s - click here Get the FREE Protein Playbook for Perimenopause - click here Book a no pressure Clarity Call to explore 1:1 coaching - click here

    25 min

  5. 6 JAN

    5 psychology secrets for starting over in 2026

    Most women I speak to at this time of year have hit the panic button 😱. They've overindulged over Christmas and New year and they've fallen out of their usual exercise routine - many have gained a kilo or two and feel like they're back at square one! If you want to get back on track with your weight loss goals for 2026 - without the mindset drama - tune in and learn: Why a bit of overindulgence and rest in the holidays is normal and nothing to worry about  The red flag that you might be biologically depleted 5 evidence-based psychology secrets for ‘getting back on track’ with your weight loss goals in 2026  00:53 Season Two Kickoff 02:01 Understanding the Restrict Rebound Cycle 04:16 Five Psychology Secrets for Starting Over 07:48 The Importance of Self-Compassion 12:58 Effective Goal Setting with the Five C Method 15:28 Celebrating Wins and Final Thoughts If you're ready to explore working with me, I have a few spots available in my 3-month 1:1 coaching container Lean, Strong & Thriving. Check out the full details of the program here. And book a no pressure clarity call with me here Get the FREE protein playbook for perimenopause Slide into my DMs with your questions over on Instagram

    18 min

  6. 31/12/2025

    How to set New Year's resolutions you'll actually follow through on

    If you want to make 2026 the year you lose stubborn weight and finally feel great in your body again - tune in and learn:  Why 80% of people give up on their New Year’s resolutions by the end of January! The important distinction between casting a big bold vision and setting goals - and why you need both The EXACT process I teach my clients to help them set weekly goals they can follow through on Losing weight doesn’t happen by accident.  But with the right approach you can do it without resorting to unsustainable extremes that leave most of us feeling like a failure.  00:49 New Year, New Goals 01:20 Why Resolutions Fail 03:21 Creating a Vision for Success 09:20 Effective Goal Setting with the Five C's 14:46 Behavioral Goals for Sustainable Weight Loss 17:56 Summary and Final Thoughts Get your FREE Protein Playbook for Perimenopause Connect with Sarah on Instagram

    20 min

  7. 22/12/2025

    Christmas Cheer Without the Guilt

    I don't know about you, but I've had my fair share of Christmases in the past where I've overindulged 😬 After a day of eating without discrimination, I've & woken up feeling heavy, bloated & full of regret 😟 Thankfully, I've learned how to enjoy my favourite Christmas foods without losing control - and I wanted to share some of my most effective strategies with you.  So I created a podcast episode about it.  Here's what I cover:  Breaking free from the good food, bad food mindset to release food anxiety this festive season Pleasure-first intention setting to indulge without losing control Simple, practical tips for side-stepping social pressure so you can stick to your plan 0:00 Introduction to The Vital Shift Podcast 00:49 Creating a Joyful Christmas Without Guilt 02:34 Reframing Good and Bad Foods 07:07 Setting Intentions for a Pleasurable Christmas 09:34 Navigating Social Pressure During the Holidays 14:41 Conclusion and Summary Connect with me on Instagram Get my NEW, FREE Protein Playbook for Perimenopause

    19 min

  8. 16/12/2025

    Stubborn weight won't budge? Why protein helps & how to get enough

    You've asked and now I'm delivering! All your protein question answered, including: Why mastering your protein intake is KEY to helping you lose stubborn weight in perimenopause without feeling hungry, weak or exhausted!How much protein you need as an active woman and the evidence supporting my recommendationsTangible steps you can take today to up hit your protein target using real food you already enjoy00:54 Personal Update and Podcast Changes 03:44 The Importance of Protein when trying to lose stubborn weight in Perimenopause 10:22 How Much Protein Do You Need? 15:26 Practical Tips for Meeting Protein Goals 21:56 Conclusion and Final Thoughts Connect & DM me your Q's over on Instagram Want help to kick-start fat loss? Get my FREE Protein Playbook for Perimenopause

    25 min
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About

The podcast for women who want to lose stubborn perimenopause weight without feeling hungry, exhausted or like it's their full-time job. Join your host, Sarah Wood, a strength, nutrition and mindset coach obsessed with helping you get your body back so you can stop dressing to hide and start showing up in clothes you love ❤️

Information

  • Creator
    Sarah Wood
  • Years Active
    2025 - 2026
  • Episodes
    21
  • Rating
    Clean
  • Copyright
    © Sarah Wood
  • Show Website
    The Vital Shift