00:00 All-or-nothing mindset hinders progress; embrace imperfection.

03:58 Evolved exercise identity became fitness-related business.

07:39 Stack new habits with well-established ones.

In this episode, you'll hear:

• Ease Up on Perfectionism: The all-or-nothing mindset can hinder progress. Embrace life's journey, and learn from inevitable mistakes instead of giving up entirely.
• Set Goals Mindfully: Internal motivations rooted in personal reflection often have more staying power than superficial targets. Tuning into emotions can guide us to more meaningful change.
• Timing Matters: Winter, a season of reflection rather than growth, might not be ideal for setting new resolutions. Consider using this time for inward reflection and prepare to set new goals as spring approaches.

00:00 Reflect, set intentions; use "3 pluses and a wish."

06:01 Habit stacking: combining tasks to build routines.

06:49 Reflect, set intentions; health is a journey.

In this episode, you'll hear:

1. Reflection is Key: Learn the powerful method of "3 Pluses and a Wish" to look back at 2024 with gratitude and see where you thrived.
2. Say Yes to Intentions, Not Resolution: Discover why intentions are the gentle, flexible approach to guide your year rather than rigid resolutions.
3. Master the Art of Habit Stacking: Sneak in those healthy habits effortlessly by linking them with something you already do daily.

00:00 Scale's number doesn't define your progress.

05:18 Focus on overall progress, not scale number.

06:54 Focus on holistic health, not scale numbers.

In this episode, you'll hear:

1. Everyday Fluctuations: Discover why things like late night snacks or not “going” could make the scale creep up.
2. Body's Natural Responses: Learn how your carbs, water intake, and strength training are teaming up to throw curveballs at your weigh-ins (but in a good way!).
3. Mastering Stress and Inflammation: Unpack the surprising impact of short-term inflammation and the crucial role of cortisol in your day-to-day health journey.

00:00 Movement snacks improve metabolism, energy, mood.

03:11 NEAT burns more daily calories than exercise.

08:29 Incorporate exercise into daily routine multitasking.

10:09 Muscles store and release glucose during workouts.

In this episode, you'll hear:

• Enhance Metabolic Health: Even short bursts of movement like air squats can significantly improve glucose regulation and insulin sensitivity, helping to keep your metabolism active and efficient.
• Promote Overall Wellness: Incorporating movement snacks can elevate your mood, improve energy levels, and support cardiovascular health, reducing the risk of diseases prevalent in midlife and beyond.
• Easy Habit Stacking: Seamlessly integrate movement into daily activities by pairing it with existing routines—do squats while brushing your teeth or have a dance party during TV commercials!

00:00 Weight training strengthens bones post-menopause; estrogen declines.

05:27 Weighted vests improve posture and bone density.

08:33 Protein and balance enhance bone strength effectively.

09:51 Consider weighted vest, strength training, nutrition.

In this episode, you'll hear:

1. Weighty Wisdom: Discover how a simple weighted vest can integrate into your daily life and help mimic weight-bearing exercises. It's a game-changer for those 30-minute walks or daily chores!
2. Nutritional Nuggets: We're dishing out the need-to-know on calcium, and our secret weapon, vitamin D, with a sprinkle of protein advice to keep those bones and muscles in harmony.
3. Balance Bliss: Put your instincts to the test—learn how everyday activities can double up as balance training sessions. Spoiler: it might involve your toothbrush and a one-foot stance!

Click here for the vest I have from Amazon.

00:00 Take healthy food you enjoy to events.

05:09 Stayed in for bedtime, prioritize boundaries, intentions.

06:28 Expectations vs reality; practice grace, grounding minimums.

In this episode, you'll hear:

1. Understanding the Menopause Trifecta: Discover how age, increased calorie intake, and reduced movement work together to slow down your metabolism during the festive season.
2. Strategies for Your Physical Body: Tips and tricks on navigating holiday events like a pro, from bringing a dish you love to selecting vibrant, whole foods that make you feel fantastic.
3. Caring for Your Emotional Self: Practical advice on setting intentions, managing expectations, and creating a bubble wrap of protection during potentially triggering family gatherings.

In this episode of The Menopause Method, Cam Allen discusses the challenges women face during menopause, particularly regarding weight gain and low energy availability. She explains how diet culture from previous decades has led to ineffective strategies for managing weight during menopause. The conversation covers the symptoms and consequences of low energy availability, emphasizing the importance of proper nutrition and exercise. Cam provides practical steps to break the cycle of ineffective dieting and encourages listeners to nourish their bodies for better health and longevity during menopause.

00:00 80s and 90s diet habits impact menopause.

06:03 Muscle requires protein, calories, effort, recovery.

06:43 Track intake with Cronometer for balanced nutrition.

11:13 Empower menopausal women: Nourish, exercise, feel amazing.

In this episode, you'll hear:

• Understanding Low Energy Availability: In menopause, significant hormonal shifts can make our bodies more sensitive to stress and energy deficits, leading to an array of challenges like slowed metabolism and increased belly fat.
• The Importance of Nutrient-Rich Foods: Prioritize balanced meals with macronutrients and micronutrients, which become more critical during menopause to support bodily functions and overall vitality.
• Shift Focus to Strength Training: Embrace lifting weights 2-3 times a week. This approach helps preserve muscle mass, enhance bone density, and revamp metabolism instead of focusing solely on calorie burning.

00:00 Nourishing body in menopause; holistic health overview.

03:26 Track eating habits for better health nourishment.

06:50 Daily movement and manageable exercise promote health.

In this episode, you'll hear:

• Prioritize Nourishment: Shift focus from restrictive dieting to nourishing your body with diverse, colorful whole foods. Eating enough calories and getting the right nutrients are essential for maintaining energy levels and supporting hormonal balance during menopause.
• Strength Training for Longevity: Building muscle through strength training not only improves physical appearance but also enhances resilience, controls blood sugar, and boosts bone density. It's like making a deposit into your "health savings account."
• Movement Matters: Incorporate nonexercise activities into your daily routine for optimal health. Simple movements like walking can significantly impact your calorie burn and improve mental well-being.