Menopause, Melanin & Aging Like A Queen

Samantha Montpetit-Huynh
  • 5.0 (2)
  • Health & Fitness
  • Weekly

Menopause, anti-diet culture, anti-racism and disrupting the stigma when it comes to fitness and health especially in the menopause space.

  1. Oct 26

    Episode 119 - When everything feels like it's falling apart

    Send us Fan Mail When life feels like it's coming apart, what do you reach for? In this episode, Sam opens up about the two years since the end of her 30-year marriage, and how the grief, the anxiety, and the quiet of an emptier home didn't fully hit until recently. She shares why a daily gratitude practice is the first thing she turns to when things get hard. It isn't toxic positivity, and it doesn't replace grief or professional support. It brings you back to the present, steadies your nervous system, and helps you notice the good that's still here. Along the way she talks about reframing a marriage as "complete" instead of "failed," learning to receive compliments, and the two rings that were given to her by women she'd only just met. You'll leave with a simple four-step gratitude practice you can start this week, and one question to sit with: What are you grateful for? Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

  2. Oct 19

    Episode 118 - Why Nobody Told You About Your Bones (And Why It's Never Too Late to Start Lifting)

    Send us Fan Mail When we were younger, we exercised to be smaller. Nobody mentioned our bones. In this episode, Sam Montpetit-Huynh talks about how our fitness goals change as we age, and what's really happening to muscle and bone when estrogen drops in perimenopause and menopause. She shares the numbers that surprised her: 1 in 3 women will have an osteoporotic fracture, and only 17 to 20 percent of women over 50 are strength training. Sam also takes on the "bulky" myth, tells the story of a fall last winter that could have ended much worse, and explains what functional fitness looks like in real life: getting up off the floor, lifting your own snow tires, and not having to ask for help with the things you've always done yourself. If you've never lifted a weight, keep starting and stopping, or got hurt and lost your confidence, this one is for you. It is not too late. In this episode: Why muscle and bone work together, and what happens when estrogen dropsThe osteoporosis and fracture stats nobody talked about in our younger yearsWhy it's harder to get "bulky" than you think, and why not lifting is the bigger riskWhat functional fitness really meansDetails on Sam's 4-week Menopause Muscle Bootcamp for beginnersJoin the waitlist: [LINK] Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

  3. Oct 12

    Episode 117 - Friends-giving: Building the Family You Choose

    Send us Fan Mail Holidays look different for a lot of us. Maybe you're living alone, you've lost one or both parents, or your family is scattered across cities or countries. This episode came from a new friend who thought it was worth talking about. Sam shares what her second Thanksgiving since separating has felt like, and how a group of women who already had their own history opened their circle to her. She talks about growing up with a complicated relationship with girlfriends, why friendships in your 50s can feel different, and what happened when six of those women came over for sushi, dessert and wine. She also gets into the questions that come up with old friends and new: aging parents, the way caregiving sneaks back into our lives, and when we finally get to take care of ourselves. You'll leave with a simple gratitude exercise (one deep, one frivolous) you can try at your own table, and a reminder that you don't have to wait for an invitation to build one. In this episode: Why the holidays can hit hard, and why it's okay that they doWhat it means to be welcomed into an existing circle of womenThe two-gratitudes gameCaregiving, aging parents, and taking care of yourself firstHow to host a small, no-pressure Friends-givingYour turn: Share one deep and one frivolous thing you're grateful for on Instagram @samcoretrainer, or join the free Facebook community, Strong Women Over 40. Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

  4. Oct 5

    Episode 116 - I Finally Feel Like I've Arrived

    Send us Fan Mail A few weeks ago, a podcast host asked me, "When did you know you had succeeded?" I looked at him and said, "Here. Right now." I've been invited onto two podcasts run by Black men, I Quit My Job Podcast and Pizza in the Breakroom, to talk about menopause. To men. To Black men. In this episode, I tell you what success means to me now. I've been an entrepreneur for 20 years, and the last year and a half, I've carried all of it without a partner. Fifteen years ago, I would have told you success was being on TV. I did a TONNE of TV, and it's no longer the measure. Now success is being recognized, appreciated and seen by my community, my Black community. I also get personal about: Not connecting to my Black heritage until George FloydWanting to be white so badly when I was younger, and why I'm so thankful I'm notGrowing up not Black enough and certainly not white, then walking into a room where most people look like meThe nod between strangers that says, "I see you. I got you."Women and men thanking me at parties, and why men's vulnerability and willingness to ask for help is a big part of thisWhy I choose to elevate Black and brown creators, and what real community looks likeIt took me 55 years to say this, but it's true. I feel safe. I feel like I've finally arrived. Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

  5. Sep 28

    Episode 115 - Muscle is THE anti-aging drug. Period

    Send us Fan Mail In this episode, I'm talking about something I see constantly in this work - women in menopause who are under-fueled, over-exercised, and under-muscled, all at the same time. Doing everything for everyone else, and running themselves into the ground in the process. This is a pattern I've watched for 25 years - women eating too little, then hopping on cardio to "burn off" what they did eat, and wondering why they feel exhausted, depleted, and stuck. I get real about why we only seem to prioritize our health once something breaks - a diagnosis, an injury, a fall — instead of before. I share a conversation with a client who'd lost 20 pounds on a GLP-1 but had lost her energy and motivation right along with it, and what that told me the moment she described her day of eating. We break down Low Energy Availability (LEA) — what it is, why it's more common than you think, and why it's not just an athlete problem. And I walk through the three layers of energy your body actually needs: your Resting Metabolic Rate, daily living, and exercise — and why skipping the first one to justify the third one is quietly costing you muscle, not fat. Because here's the truth: if you're not eating enough and you're not lifting, the weight you lose is mostly muscle. And muscle isn't vanity. It's your independence, later. This one is personal, practical, and something I think every woman needs to hear before her body forces the conversation for her. Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

  6. Sep 21

    Episode 114 - If You Don't Make the Time, It Will Be Made for You

    Send us Fan Mail I was at the gym last week when a man I'd met once before — at a party over the summer — came up to chat. He wanted to talk about his wife. She's struggling through menopause, and he told me he'd registered her for a free webinar I ran back in August, just so he could grab the replay for her. When I asked if she'd watched it yet, he said no. She works a lot. And when she's not working, she's busy doing other things. That word again. Busy. Then he got a little quieter and asked me — kind of whispered it — about vaginal dryness. So I called it exactly what it is: painful sex. Something as many as 80% of women in menopause deal with in some form, and almost nobody says out loud. In this episode, I take that gym conversation and run with it. I recap last week's GLP-1 and menopause webinar with my naturopath friend Dr. Lisa Watson — why muscle is non-negotiable in this decade (your heart, your bones, your metabolism, your blood sugar all depend on it), who a GLP-1 is NOT the right fit for, and what happens when you take one without ever moving your body. Then we get into the real conversation: why busy has become a badge of honour, why more convenience somehow hasn't bought us more time, and the real numbers on menopause and women leaving the workforce in Canada. Menopause doesn't care if you "feel fine" this week. The lack of attention catches up. It always does. If you don't make the time for yourself, it will be made for you. So make it first. Queens, this one's personal. Let's get into it. Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

  7. Sep 14

    Episode 113 - Slim Is ‘Back’? Let’s Talk About Who Never Left

    Send us Fan Mail A UK Telegraph column just told the world that slim, beautiful women are "back in fashion" — thank God, apparently — and that all that inclusive advertising over the last few years was just brands appeasing the woke crowd. Cute theory. Except it conveniently skips the part where GLP-1s are now as easy to get as a haircut — your doctor's office, the mail, a discount code on a TV ad — and body size is being manufactured faster than it's ever been manufactured before. In this episode I'm breaking that article down, piece by piece. I'm talking about why this whole moment feels less like a cultural vibe shift and more like heroin chic doing a costume change. I'm revisiting Kelly Osbourne's infamous "why bother with exercise" comment from back when Ozempic first went viral — and reminding you that movement was never just about weight loss, it's about your muscle, your bones, your brain, your sleep, your whole life. I'm also getting real about what I've learned in the two-plus years since my first GLP-1 webinar — because my thinking has evolved, and I think that's a good thing. Which is exactly why I'm doing a second one, this time with my naturopath and friend Dr. Lisa Watson, on proper dosing, protecting your muscle, and actually monitoring your bloodwork instead of just handing you a prescription and a goodbye. Bodies come in all shapes and sizes. That's not a political statement. That's just biology. And I, for one, am so done with anyone treating that like it's up for debate. Join me and Dr. Lisa Watson for GLP-1s & Menopause — free, live, Wednesday September 16th at 7pm EST. JOIN HERE Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

  8. Sep 7

    Episode 112 - The Coop Is Empty: On Letting Go, Grief, and Learning to Be Alone

    Send us Fan Mail Last weekend I drove my oldest to Massachusetts for grad school. And somewhere on the drive home, I completely lost it. This episode is not really about her — she's happy, she's healthy, she's exactly where she's supposed to be. It's about me. About what happens when the person you built so much of your identity around starts building a life that no longer centers you. About grief for someone who is very much alive. About crying that comes out of nowhere, and why I've stopped fighting it. And about the work I'm actually doing right now — choosing myself, learning to sit in a quiet house without filling it out of fear, and trusting that I am going to be more than okay. In this one, I talk about: The second goodbye — and why it hit harder than the firstThe fear underneath sending a young Black woman to school in the U.S. right nowGrieving a person who is thrivingTwo major endings in eighteen months — my marriage, and now thisWhy busyness can quietly be avoidance, and what it means to actually choose youWhy children are always watching how we handle our own endingsThis one is personal. If you've got a kid leaving, a marriage ending, or a nest that's a little quieter than it used to be — I made this for you. I am Sam. And I'm learning to be alone, out loud, with all of you. Thank you for listening and I would like to remind you that Walk with Sam - Walking Group - is available for anyone to join, ANYWHERE! Click HERE to join the free Whatsapp community! Thank you for listening.

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Menopause, anti-diet culture, anti-racism and disrupting the stigma when it comes to fitness and health especially in the menopause space.

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