366 episodes
Self Care Simplified Megan Dahlman
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- Health & Fitness
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5.0 • 363 Ratings
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Megan Dahlman, certified trainer and nutrition coach, is on a mission to help every woman - no matter her age - feel strong, healthy and confident in her body. In a culture that overcomplicates everything, this podcast will be a breath of fresh air! Self Care Simplified meets you right where you’re at, giving you simple, sustainable tips so you can feel fully functional and pain-free—in your 40s, 50s, 60s and beyond. If you're looking for expert self-care advice combined with grace-filled motivation to help you feel your physical best, this is it!
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362. The Impact of Hormonal Changes on Blood Sugars & Insulin Sensitivity
Let’s talk about diabetes.
Unfortunately, diabetes is on the rise, and more and more women are wondering how to properly manage their blood sugar levels. This focus becomes even more important for women over 40. Menopausal hormone shifts can have a dramatic impact on insulin sensitivity.
To help us discover more about this connection between hormones and insulin, is Melissa Slemp. Melissa is a health coach who has lived with type 1 diabetes for 42 years - so she knows more than a thing or two about blood sugars, especially dealing with diabetes while going through perimenopause.
On this episode Melissa shares her personal experience with managing blood sugars and the habit shifts we can focus on to improve our insulin sensitivity and maintain healthy blood sugar levels for many years to come.
Get ready for some practical guidance on how to manage your blood sugar levels, the impact of hormones on insulin sensitivity, and how to begin to both educate yourself and advocate for yourself on your health journey.
More Resources & Links
Connect & learn more from Melissa at https://www.abundanthealthwithmelissa.com/
Listen to Melissa’s podcast Type 1 in Midlife
Follow Melissa Slemp on Instagram @bloodsugarboss
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361. Tips for Weight Loss After 50 - Why Is It SO HARD?
Why is it the older we get, the harder it is to lose weight? And all the things we did in our 20s, 30s and even 40s don’t seem to work for us anymore?
Listener Gina has the same questions: “I’m 63, and over the last maybe six or seven years I have gained about ten to twelve pounds. I've been eating protein and produce, but I'm still struggling with losing the fat. I'm fairly active - I swim three times a week, lift weights three mornings a week, and try to walk. It just doesn't seem to be coming off as quickly as it did when I was younger. So I don't know if there's anything additional I should be doing.”
If you’ve ever gotten frustrated with a scale that just won’t budge, then this one’s for you. In this episode I’ll explain why weight loss in your 50s is so much harder and I’ll walk you through a 4-pronged approach to start seeing real results.
💥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
Ask Megan your burning question here
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360. THIS is Why Your Habits are Inconsistent!
See if this sounds familiar? It’s the beginning of summer, and you’re ready for a fresh new start! It’s time to make some changes so you can feel really good in a swimsuit!
So you make a plan: 30 minute workout 5 days a week; more salads and less snacks; 8 glasses of water each day; a 20 minute walk after dinner; evening wind down and earlier bedtime. No problem!
And things start strong - Monday, Tuesday, and Wednesday are great! But Thursday starts to go off the rails - missed the workout, ran through the drive through at lunch - and by the weekend, you’ve scrapped your plan entirely. You can always start again on Monday, right?
The roller coaster of inconsistency can be exhausting and discouraging! But how do you get off?
I’m so glad you asked. In this episode I’m going to give you my favorite and MOST EFFECTIVE solution for eliminating the erratic, all-or-nothing behaviors and finally establishing TRUE consistency. I have taught this method to thousands of women in my training programs. In fact, it’s probably the most important thing that I could ever teach you for your health!
Are you ready to learn? This is about to change your life!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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359. How I Eat Over 100g of Protein in a Day
PROTEIN. All the health and fitness experts tell us we should be eating more, more, more! But trying to fit 100+ grams of protein into your day can feel daunting.
Listener Jamie feels the same way: “You're always talking about ‘Eat Your PROs’ and produce is easy, but I want to be eating more protein. Can you give us some other options for protein besides string cheese, peanut butter, and chicken strips? I'm not a big fan of protein powders, so can you just tell us what you eat?”
In this quick episode, we’ll talk about all things PROTEIN! I’ll give you some ideas for whole food protein sources - no protein powders necessary! - and then walk you through what a typical day of eating over 100+ of protein looks like for me.
💥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
Ask Megan your burning question here
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358. At a Crossroads - Does Your LIFE Actually Depend on Lifting Weights?
As we get older, it’s easy to look around and think the chance to change our fitness has passed us by. That in our 40s, 50s, 60s and beyond, we have missed the opportunity to get strong and now have to just “settle” for what we have.
But nothing could be further from the truth!
Meet Rachel Cosgrove - one of the most influential trainers and strength coaches in the industry, and author of the book Age Strong.
As she was approaching 40, Rachel realized that her fitness and nutrition choices had caught up with her. Wanting to change her health trajectory, she set a personal goal of being in the best shape of her life by the time she turned 50 - and she did it!
In this episode Rachel is sharing incredible real life stories of women in midlife and beyond who are building strength, alleviating menopause symptoms, and improving their overall health - and how you can do it too! Prepared to be inspired.
More Resources & Links
Get Rachel Cosgrove’s new book Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40
Follow Rachel on Instagram
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Follow Megan’s YouTube channel
Follow Megan on Instagram -
357. List of the Best Supplements for Aging Women
In the confusing world of supplements - and influencers touting their miraculous benefits - it’s hard to know what’s worth taking and what you should skip.
Listener Lynn asks: “I would like to know what supplements you recommend for a healthy 76-year-old to take other than a multivitamin and a probiotic? Thanks!”
In this quick episode we’ll talk all things supplements and which ones I recommend, with your doctor’s approval, of course!
💥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
Thorne Research
Here are the supplements mentioned in this episode:
Multivitamin
Omega-3
Vitamin D
Magnesium
Probiotic
Creatine
Protein powder
Submit a question for an Ask Megan episode!
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Customer Reviews
Really grateful for Self Care Simplified
Megan, thank you so much for this program, i dig through old episodes because i just started listening and i have a whole bunch in my cue. You have been an integral part of me getting healthy and strong at 54. And have also introduced me to a bunch of other great resources. I really can’t thank you enough 💛
5 Stars
A Godsend Megan and this podcast is! I’m close to 50, shocked how my body is changing and this was not only a sturdy but soft place to land in the overwhelm of it all. Both my husband and I have some aches and pains. Around Mothers Day he gifted me her 30-Day Hip and Back fix. He watched me get the start of relief through key targeted stretches just after starting day one of the video series and he jumped in to follow!! Now he asks me “when should we do our stretches?” because they work! Eat your pros as she refers to took a lot of pressure off me, simplifying how food can be viewed vs sometimes how it is made complicated with fad diets. I love this podcast because Megan is knowledgeable, kind, has an easy to listen to voice, doesn’t repeat- always keeps fresh content and points so it’s a valuable use of time. I come away encouraged and hopeful! With a lot of choices out there podcast wise, hands down I look forward to this one dropping new episodes and listening to her archives! Thank you, Megan!!
Such helpful quality info
Great info that simplifies taking care of our bodies. Not overwhelming, clear information & easy to implement.
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