The Peri Pod (formerly Age with Intention)

Ags Galland
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Welcome to The Peri Pod (formerly Age with Intention)—the podcast for women in their 40s and beyond, navigating the wild ride of perimenopause. I’m Ags Galland, your host—I'm here to help you thrive, and burn the rulebook with everything you thought you knew about health in your 20s and 30s, and adopt a new mindset. Join me and expert guests as we tackle weight gain, mood swings, insomnia, and more. Expect no-nonsense advice and holistic real-life tips to get back your energy, joy and finally work with your body. As a certified coach and nutritionist, I blend the best of mindset and nutrition to help you achieve the lasting results and aesthetic goals so you don't ever need to 'diet' again - all without the guilt, shame or confusion. Ready to ditch the overwhelm and embrace a vibrant, more proactive life? Hit subscribe and let’s thrive together. Check out my work:Instagram: @agsgallandWebsite: https://www.agsgalland.com

  1. S3E10 Introducing The Peri Pod

    07/15/2024

    S3E10 Introducing The Peri Pod

    In this final episode of season 3, I reflect on the journey so far and introduce an exciting new direction for the podcast.  Tune in to find out about my personal and professional reasons for shifting focus towards perimenopause and its myriad of challenges, from weight gain and insomnia to mood swings and nutritional confusion and overwhelm. If you're over 40 and are navigating the stressors of this life stage (but wish to thrive through it!), please tune in and get a sneak peek at the podcast’s fresh new identity: 'The Peri Pod'. Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    10 min

  2. 07/08/2024

    S3E9 Lasting weight loss with a powerful mind and body approach in perimenopause

    Let's dive into a balanced approach to healthy weight loss for women over 40, especially those of us navigating perimenopause.  In this solo episode, I introduce you to a dual approach to weight loss, including physical health and mental wellbeing, and challenge the stigmas surrounding weight loss and body image. I tell you why embracing BOTH aesthetic goals and mindset shifts are key to achieve sustainable, healthy, and empowering results.  Whether you’re struggling with weight gain, body image or mood swings, I think that this episode will offer a holistic view to help create lasting habits and thrive in your own skin through perimenopause and beyond.  Listen in for pragmatic advice, real talk, and the encouragement to pursue your goals (unapologetically and shame-free!).  00:59 The dual approach to weight loss 02:19 Balancing physical and mental health 03:38 Embracing aesthetic goals and why it's OK to have them 09:28 Combining mindset and nutrition 14:13 Intuitive eating and its challenges 16:28 Achieving lasting weight loss and health goals Are there changes you need to make in both your mindset and your physical habits? Share your thoughts and feedback on this dual approach – I’d love to hear from you! Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    21 min

  3. 07/01/2024

    S3E8 Beyond kegels: why pelvic health matters in navigating perimenopause with expert Clare Bourne

    In this episode, I’m chatting with pelvic health UK-based expert and author, Clare Bourne, to explore the often overlooked importance of pelvic floor health during perimenopause. Clare delves into the interconnectedness of pelvic floor muscles with overall body health and underscores why proactive and preventative measures are crucial, especially in our 40s and beyond. From understanding the basics of pelvic floor anatomy to the role of weight lifting and exercise, and the impact of hormonal changes during menopause, taking about her book (Strong Foundations), this episode is packed with actionable tips and moments worth jotting down. Clare’s expertise shines through, and her approach to accessible women’s health care is both informative and inspiring. I loved this episode, and will be using it as a resource for myself and my clients. If you’re a woman aged 35+, this episode is a must-listen! Tune in to  maintain and improve your pelvic health, reduce symptoms of incontinence, and embrace a holistic approach to ageing proactively. Connect with Clare via her website and Instagram. Also, check out Clare's book, Strong Foundations - highly recommend!  00:46 Clare's journey into pelvic health  02:26 Understanding pelvic floor muscles  03:08 Impact of ageing on pelvic health  04:46 Importance of preventative health  06:54 Effective pelvic floor exercises - just kegels? 09:47 Challenges and misconceptions  12:04 Holistic approach to pelvic health  18:19 Hormonal Changes and pelvic health  21:18 Exercise and pelvic floor health  24:40 The importance of screening and support  25:48 Empowerment and understanding pelvic health holistically  32:13 Personalised care and Clare’s approach to accessible health 36:58 Recognising symptoms and when to seek help Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    41 min

  4. 06/24/2024

    S3E7 The thought ladder and how to improve mood and habits in perimenopause

    In this episode, I am introducing the powerful Thought Ladder technique, a cognitive tool, designed to help women in perimenopause shift from negative to positive mindsets through small, actionable steps. The episode addresses common unhelpful thoughts related to nutrition, body image, and overall wellbeing, and provides practical examples on how to implement the technique for more 'believable' and personalised beliefs and mantras and creating sustainable change that can help improve mood and habits. Listen to create realistic and achievable beliefs, boosting self-confidence and facilitating a healthier, happier self in your 40s and well beyond! To support this practical episode, I've created a FREE download and template for YOU to keep! Go ahead, and click here to download it and complete the exercises and create personalised mantras and supportive beliefs that motivate you more to take action, boost your self-confidence and create gradual shifts likely to stick. 01:12 Understanding negative vs positive thoughts 03:18 Mainstream advice and its limitations 04:37 The concept of Thought Ladder 05:37 Applying Thought Ladder to weight loss 09:47 Practical Examples and Exercises 13:02 Free resource (check it out here) Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    14 min

  5. 06/17/2024

    S3E6 Your mini-guide to protein in perimenopause

    In this episode, we focus on the importance of protein and balanced nutrition during perimenopause. Why protein is crucial for women in their forties?  The episode offers practical tips for incorporating more protein into your diet, meal ideas, understanding current nutritional guidelines and the significance of balanced meals that include all macronutrients. This mini-guide will give you the knowledge to make smarter food choices for weight loss, better health and wellbeing in perimenopause and well beyond. 00:57 The importance of balanced nutrition 02:56 Understanding protein and its key functions 05:56 Protein's role in hormonal balance and muscle health 09:34 Government guidelines and recent research on protein intake 14:45 How to calculate your protein needs with practical tips 20:41 Common misconceptions and things to try in real life 24:15 Final thoughts on balance and taking small steps for lasting health results Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    26 min

  6. 06/10/2024

    S3E5 Optimising perimenopause sleep with adult sleep coach Carla Butler

    An insightful episode focusing on the importance of sleep in those  perimenopause and menopause years! Sleep coach Carla Butler shares her expertise on how hormonal fluctuations affect sleep and offers practical tips to improve sleep quality. Learn about the different stages of sleep, morning sunlight benefits, effective and doable evening routines, and lifestyle factors that impact sleep.  If you’re a busy woman over 40 wanting to optimise her sleep and overall wellbeing, this episode if for you! 00:52 Meet Carla: The Sleep Coach 02:57 Understanding sleep patterns in menopause 03:30 Hormonal impact on sleep 04:40 Sleep hygiene and environmental 09:53 The role of wearables 13:52 Sleep perception 20:24 Lifestyle affecting sleep 22:13 Doable Evening Routines 35:55 Case Study: managing sleep in perimenopause chaos Connect with Carla here or via Instagram. Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    46 min

  7. 06/03/2024

    S3E4 Are small steps really overrated?

    In this episode, Ags debunks a myth of small steps being embarrassing or useless. Let’s face it, we often crave quick results and get frustrated with tiny beginnings, especially when trying to overhaul habits that took YEARS to form. Tricky?  Well, many of us feel embarrassed by the idea of starting so small..so what do we do? We don’t start at all! But here’s the thing: those small steps are crucial for the magic to happen. Whether it's sneaking in a short daily workout or adding an extra serving of veggies, these small tweaks can create a ripple effect leading to major health improvements over time. And this is key in perimenopause.  Listen to learn how to change your perspective on tiny steps, how to set realistic, bite-sized goals and ACTUALLY stick to them, so you build momentum and confidence and finally feel more in control of your wellbeing. 01:32 - Overcoming the Embarrassment of Small Beginnings 01:55 - The compounding effect of incremental changes 04:44 - Setting realistic and sustainable goals 07:41 - Creating a Routine for Lasting Change 08:31 - Challenge yourself: the 30-day small habit test  Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    10 min

  8. 05/27/2024

    S3E3 Resistance to change in your 40s and how to overcome it

    We know what it's good for us. We know there are some things we need to create or to be different in our life, whether it's eating differently or whether it's exercising more or looking after ourselves and our stress levels. And yet we are not doing them. What the heck? In this episode, Ags discusses the common theme of resistance, particularly as it pertains to perimenopause and health-related changes. We dive into the natural ways of why resistance shows up when making lifestyle changes, the role of hormonal fluctuations during perimenopause on motivation and energy levels, and the societal pressures that can exacerbate these challenges. I feel like it's a topic that often gets missed, but if you experience resistance to change in your 40, know that it is NORMAL! (I literally experienced it as I was recording THIS episode ;)).  Ags also shares practical strategies for overcoming resistance, including self-awareness, setting clear and manageable goals, and creating a supportive environment. By understanding these complexities, you can better navigate changes and invite a little more self-care and understanding into your perimenopause journey. 02:39 A deep dive into resistance: understanding its roots 05:23 The hormonal dance and what resistance got to do with it 09:02 Societal expectations and midlife sneaky stereotypes 14:59 Real-life practical strategies for overcoming resistance 23:25 Recap and some personal experiences Support the show PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me here. Find Ags at: Website: https://www.agsgalland.com Instagram: @agsgalland LinkedIn: @agatagalland

    29 min
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Trailer

About

Welcome to The Peri Pod (formerly Age with Intention)—the podcast for women in their 40s and beyond, navigating the wild ride of perimenopause. I’m Ags Galland, your host—I'm here to help you thrive, and burn the rulebook with everything you thought you knew about health in your 20s and 30s, and adopt a new mindset. Join me and expert guests as we tackle weight gain, mood swings, insomnia, and more. Expect no-nonsense advice and holistic real-life tips to get back your energy, joy and finally work with your body. As a certified coach and nutritionist, I blend the best of mindset and nutrition to help you achieve the lasting results and aesthetic goals so you don't ever need to 'diet' again - all without the guilt, shame or confusion. Ready to ditch the overwhelm and embrace a vibrant, more proactive life? Hit subscribe and let’s thrive together. Check out my work:Instagram: @agsgallandWebsite: https://www.agsgalland.com

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