Self Care Simplified

Everybody’s looking for the wonder pill - a simple supplement that will dramatically improve your health in pill form. Colostrum is fairly new in the supplement space, and it’s rapidly gaining popularity for its claims on improving immunity, gut health and even bone and muscle health. Is colostrum worth the try or is it just another “snake oil”? In this shortie Ask Megan episode, I share insights into what exactly colostrum is, what benefits it claims to have, and if it’s in fact valuable to take or if it’s a waste of money. 💥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 https://www.health.com/what-to-know-colostrum-supplements-8350810 The effect of bovine colostrum supplementation in older adults during resistance training: https://pubmed.ncbi.nlm.nih.gov/24281841/ Long-Term Bovine Colostrum Supplementation in Football Players: https://pubmed.ncbi.nlm.nih.gov/38004173/ Submit a question for an Ask Megan episode! Follow Megan on Instagram Follow Megan on YouTube

So often, when faced with joint pain, chronic inflammation or even a Rheumatoid Arthritis diagnosis, women are given very few treatment options. It’s usually prescription medication and hope for the best. But what if there was more you could do? Liz Revilla joins me again on the show this week, and she has personally dealt with all of this. However, as a registered dietitian, instead of listening to the doctor’s that said there was nothing she could do for her inflammatory disease other than take medication, she was able to make some pivotal changes to her lifestyle…and now her inflammatory disease is in remission. If inflammation is even partially on your radar, you don’t want to miss this episode. Liz and I discuss her experience with rheumatoid arthritis (RA) and the risks associated with the condition, the differences between RA and osteoarthritis, and she shares her personal journey including the symptoms she experienced and the impact on her daily life. But more importantly, Liz dives into the importance of a holistic approach to managing RA, including nutrition, exercise, and lifestyle modifications. She also discusses the challenges she faced in finding guidance from healthcare professionals and the benefits of working with a fitness coach. If Rheumatoid Arthritis, or other autoimmune diseases, are part of you’re journey, you’re not going to want to miss this conversation with Liz - it could be a game changer. More Resources & Links Inflammation Reset - Join the Waitlist Now!!! Submit a question for an Ask Megan episode! Follow Megan on Instagram Follow Megan on YouTube

When you start changing your nutrition habits and shifting the way you eat, one of the biggest challenges can be figuring out when and how to splurge responsibly. You don’t want to get off track, but you also want some fun mixed in with all the nutritious food you’re eating. Listener Corie has this same question: “Hey Megan, my question is in response to one of your recent Friday episodes about splurges. In that episode you recommended following a 90/10 rule when it comes to your meals. So if I eat three meals a day, I'm figuring that about two of my meals per week might be eligible for a splurge. But my question is what is considered a splurge? Is the splurge the entire meal - like pizza for dinner? Or is the splurge more like having a slice of french toast with my scrambled egg and veggie breakfast? I'm hoping you can help me figure out what exactly constitutes splurge and how to incorporate them. Thanks!” In this shortie episode, I talk about the 90/10 rule and how that looks in real life. Then we’ll dive into splurges - what are they, how they fit into your healthy-eating plan, and how to make the most of them! 💥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 Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer Listen to episode 332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved! FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits Follow Megan on Instagram Ask Megan your burning question here

We are well into spring - the days are longer, the temps are warmer, and summer is just around the corner! But with summer on the horizon, it’s natural to start thinking about our fitness - am I ready to tackle all the fun things summer has in store, and feel good doing it? Last week we kicked off a 2-part Summer Shape Up series with a solid, sustainable nutrition plan to get you on your way to feeling your best. This week we’re back talking about FITNESS. And just like my nutrition strategy, this 3-step fitness plan cuts out all the fluff and tells you exactly what you need to do to feel your best when summer rolls around. So skip the random and disorganized workouts, the ineffective “spot training”, and the boot camp-style challenges. This simple and sustainable plan is all you need to see real results and to head into the summer feeling great! In fact, share it with someone who might be looking for a solid exercise strategy this spring - it’s always more fun with a friend! More Resources & Links The Jumpstart 30 Program for Beginners - Spring Flash Sale!! Enter coupon code SPRING24 at checkout to receive 20% off!! Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer Follow Megan on Instagram

It’s no surprise that spending hours sitting at your desk can wreak havoc on your body. Back pain, hip discomfort, tight hamstrings, aching shoulders, neck pain - it can really make your daily life miserable. Listener Carolyn has this very problem: Hi, Megan. I’m having some lower back issues and hip problems. What you would recommend for those of us stuck at a desk most of the day? Are there any particular types of desk chairs, booty pads that you sit on or the back support systems that you can put onto desk chairs? I'm just kind of wondering if I'm doing the right thing while I'm at work all day. Thanks so much. If you find yourself in a situation like Carolyn, then you’re in the right place. In this quick episode I give you tips on how to adjust your work space to best support your body, and movements you can do at work to help you feel better at the end of the day. 💥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 Suffering with Back & Hip pain? Check out Megan’s 30-Day Back & Hip Fix program Episode 279. Easy Seated & Standing Stretches to Combat Sedentary Desk Jobs Ask Megan your burning question here Follow Megan on Instagram

It’s that time of year again! Winter is officially over, Easter is behind us, and we naturally start thinking about summer. The vacations! The adventures! The longer days and time outdoors! However, those warm summer days can also bring up some dread. “Where’s my body at? Am I in as great of shape as I could be going into summer? Will I be able to do everything I want to do and feel really great doing it?” If the thought of summertime brings up these questions, you’re in the right place. For the next two weeks we’re going to dive into the Summer Shape-Up! No gimmicks. No extreme workouts or major diet plans. Just a solid road map to get you primed and ready for the summer months that are just around the corner. This week is all about NUTRITION. Grab a pen and paper and get ready for my 3-step nutrition plan to feel trim, healthy & energetic for the summer. It’s simple, sustainable, and most importantly, it works! Trust me, this is the solid plan you need to head into summer feeling good. In fact, share it with a friend who might want some guidance gearing up for the warmer months ahead! More Resources & Links The Jumpstart 30 Program for Beginners - Spring Flash Sale!! Enter coupon code “344” at checkout to receive 20% off!! Follow Megan on Instagram

When it comes to working out, doing too much or too little is often tricky line to walk. How do you know when to push yourself? When should you take things easy? That line becomes even more challenging when you’re dealing with an ongoing medical condition. Listener Wendy asks: “Hey, Megan. I have a question regarding health conditions. I have been diagnosed with isotinomia, and my mom also has a medical condition called mycenia gravis. Two totally different things. But my question is just regarding how do we know what is too much when working out how much to push ourselves? How much is a good push and how much is a bad push? Thanks, Megan.” In this shortie episode, we’ll talk about principle of “progressive overload” - what it is, why it works, and how you can make adjustments to accommodate your own health challenges. 💥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 Need help getting started? Check out Megan’s Jumpstart 30 Program for Beginners Ask Megan your burning question here Follow Megan on Instagram

See if this sounds familiar? You make pretty good food choices, and eat healthy-ish on and off, but don’t really focus on your nutrition. And then one day you wake up and realize things have changed, and suddenly your body is different. It holds weight differently, and in different places, and you’re battling new things like brain fog. Julie spent years treating her food choices as an afterthought…eating relatively healthy here and there, but also growing up in the Slim Fast era and constantly battling a major sweet tooth. It wasn’t until she started going through peri-menopause and put on a few pounds that she realized her nutrition needed a lot more of her attention. In this week’s episode, we’re talking to Julie Gordon White, the founder and CEO of MenoWell, which creates energy & protein bars specially formulated for women in their menopause journey. In this conversation, Julie shares her experience with perimenopause and the importance of nutrition during this stage of life. She discusses the symptoms she experienced, including cognitive fog and weight gain, and how these affected her professional life. Julie emphasizes the need to educate oneself about perimenopause and seek support from specialized healthcare providers. She highlights the importance of simplifying nutrition by focusing on whole foods, including protein and vegetables, and how she developed her nutritional bar and the role it plays in providing a convenient and nutritious option for busy women. More Resources & Links Check out Julie and her nutrition bars at www.mymenowell.com (Use coupon code MEGANDAHLMAN at checkout to receive a discount!) Follow Julie on Instagram FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits Follow Megan on Instagram

Protein. The nutritional powerhouse that helps build muscle, stabilize blood sugar and keep you feeling full between meals. But sometimes getting the recommended amount of protein into your daily diet can feel challenging. Enter protein powders - a seemingly simple quick fix to help fill the protein gap when you just can’t seem to get enough from food. But which ones should you choose? Are some better than others? Listener Marilyn wondered the same thing: “Hi, Megan. I was hoping you could give us some information on how to choose a good protein powder.” In this shortie episode, I provide tips on how to incorporate protein powder into your day and how to choose the right one for you. 💥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 Follow Megan on Instagram

As we get older, and especially a we enter midlife, it can feel like our metabolism is decreasing while our mid-section is increasing. But that’s just what happens when we hit middle age - it’s inevitable, right? What if I were to tell you that it doesn’t have to be that way. And the solution is so much simpler than you might think! Meet my friend Emily, who at 49-years-old was starting to see the number on the scale start creeping up. We discussed adjustments to her habits she could consider, but ultimately my advice was “if you’re only going to do one thing, this is what is should be.” Wondering if it could work for you too? Grab a pen and get ready for my number one piece of advice for revving up your metabolism and reversing your growing midsection. I’m going to introduce you to the concept of NEAT - non-exercise-activity-thermogenesis - and why it might be the closest thing to a Magic Bullet for boosting metabolism and preventing midlife weight gain. More Resources & Links Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners 324. Menopausal Belly Fat & Why It’s Killing You https://www.mayoclinicproceedings.org/article/S0025-6196(17)30602-X/fulltext https://www.jadeteta.com/blog/female-belly-fat-stress-menopause-other-causes Follow Megan on Instagram Follow Megan on YouTube

Have you ever started an exercise and realized pretty quickly that things were a little wobbly? What do you do when your balance won’t let you execute a movement the way you should? Podcast listener Laura found herself in this very situation: “My question has to do with balance exercises. When your balance is not as good as it should be, is it best to try to keep muddling through? I’d love any recommendations you can give on achieving better balance. Thank you!” In this shortie episode, we dive into the topic of BALANCE, and specifically what NOT to do as you’re working to improve your sense of balance. 💥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 FREE! The Balance Masterclass Episode 294. Easy Ways to Improve Your BALANCE & Prevent Falls Ask Megan your burning question here Follow Megan on Instagram

Menopause. Just the word can strike dread in the hearts of women of any age. It’s the beginning of the end! The time when things go haywire and your body starts to fall apart! But it doesn’t have to be that way. Meet Donna Klassen, the CEO and co-founder of Let’s Talk Menopause, a national nonprofit organization that is invested in helping women get the information they need and the healthcare they deserve. She’s also a practicing therapist and licensed clinical social worker, and has her own remarkable story about her journey with menopause and cancer. In this conversation, Donna talks about the need to change the conversation around menopause, emphasizing that it is not a time to be afraid of and that it's okay to talk about it. We discuss becoming your own advocate with your doctor, practicing self-compassion and acceptance, and the long-term health risks and opportunities women should keep in mind. And so much more! Don’t miss today’s episode as we flip the menopause conversation on its head! More Resources & Links www.letstalkmenopause.org Menopause Talks - Monthly series with menopause healthcare experts Follow Let’s Talk Menopause on Instagram Follow Megan on Instagram

About 38 million Americans have diabetes - that’s about 1 in 10 - and approximately 90-95% of them have type 2 diabetes. Listener Andrea is one of them, and asks: “I was wondering if you have any podcasts on nutrition and diabetes. I have type two, and I'm really struggling. Thanks.” Let me preface this by saying that Type 2 diabetes is a medical condition that certainly requires working closely with your doctor and even a registered dietitian to prescribe a good plan of action for you. However, there are some basic principles with nutrition that you can safely follow that have been shown to improve blood sugar markers and improve insulin sensitivity. In this shortie episode, we’ll talk about the foods that can raise your blood sugar levels, and the ones that can help keep your blood sugar steady. And I’ll tell you all about your secret weapon to help maintain healthy blood sugar levels. 💥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 & Links FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days! Follow Megan on Instagram Ask Megan your burning question here

We’ve all been there. Whether it’s January’s “new year, new me” excitement, or in the spring as we’re staring down swimsuit season, we’ve all reached the point where we’re ready to make BIG CHANGES. We’re going to workout 30 minutes a day. We’re going to track our calories or macros and skip the splurges. And all our best intentions usually last a week, maybe 10 days, and then life happens: The kids get sick and you’re barely sleeping, much less exercising, so you drop the workouts completely. A family vacation derails your healthy-eating resolutions, so you scrap the tracking the just eat whatever. You can always try again when you’re home. An insane family schedule means logging hours in the car and a few too many trips through to drive-thru. Oh well, life will slow down sometime, and you’ll start over. But what if I told you that the REAL culprit behind your struggle to stick with your goals isn’t your life, it’s your mindset? In this week’s episode, we’re going to talk about the biggest sabotage to building consistency with your healthy habits - the all-or-nothing mentality. This simple mindset shift alone could be the difference between continued frustration and life-proof success! More Resources & Links Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners Follow Megan on Instagram Follow Megan on YouTube

It is so easy to look at our choices and see all the things we wish we were doing better. So how do we celebrate the things we’re actually doing well? Listener Lisa had this same question: “Can you give some examples of celebrating victories, and how to stay in a positive mindset, especially with nutrition? I feel like anytime I slip up and eat something between meals, I’m failing.” Lisa, I’m so glad you asked! In this shortie episode, I’ll talk about how to see the BIG PICTURE, how to avoid self-sabotage, and how to see small improvements as big victories! 💥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 The Jumpstart 30 Program for Beginners Ask Megan your burning question here Follow Megan on Instagram

You probably don’t think twice about your feet - until they’re in pain and preventing you from going about your daily life. The reality is foot pain - whether from bunions, planter fasciitis, neuromas, shin splints, or any one of dozens of other issues - prevents millions of women from enjoying adventures and major life events. And surprisingly, just getting a better shoe won’t solve your problem. Take it from me - I spent years dealing with foot pain, surgery, plantar fasciitis, physical therapy and discouraging prognoses. I went from running races to barely being able to walk across the room without pain. But one simple change helped transform my feet. And even allowed me to walk 66 miles across London and Paris just last month - pain-free! If you’re struggling with foot pain and it’s preventing you from doing all the things you want to do, then this episode is for you! More Resources & Links FREE! Megan’s Balance Masterclass Need help getting started with a beginner-friendly fitness routine? Click here for Megan’s signature Jumpstart 30 program! Megan’s revolutionary Back & Hip Fix 30-day program Follow Megan on Instagram Follow Megan on YouTube

“Hi, Megan. I love your podcast. Thank you so much for the good advice that you always communicate in such a clear way. I'm wondering if you can tell me how much time you recommend spending in each of the cardio zones each week. Thanks so much for your help with this.” Cardio zones - what are they, how do you reach them, and should we even be worried about them? In this shortie episode, we’ll talk about the 5 different cardio zones, what hitting each zone entails, and the best way to maximize your overall cardiovascular health! 💥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 The Jumpstart 30 Program for Beginners Ask Megan your burning question here Follow Megan on Instagram

Without a doubt, the most common questions I get asked are about nutrition. The women I talk to usually have a pretty good grasp on the things they SHOULD be eating. The challenge comes with getting a handle on what they “SHOULDN’T” be eating - you know, the snacking and splurging that can sabotage the best laid plans! This week we’re doing something a little different. I’ve gone back into the archives and pulled three short clips from our Ask Megan episodes that address these burning questions. Take a listen as we tackle: Overcoming mood eating with mindfulness Splurges - how many is too many? Stopping the mindless between-meal snacking My hope is that this compilation gives you the exact strategies that you can use TODAY to get control of your eating habits. More Resources & Links FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits The Jumpstart 30 Program for Beginners Follow Megan on Instagram Follow Megan on YouTube

Trying to fit exercise into our busy schedules can be challenging. But should we be considering the best time of day to workout? Listener Martha asks: “Hi, Megan. I'm wondering if there's a preferred time of day to workout. Should I be working out first thing in the morning? Is there a time of day I should avoid? Is there a certain time of day specifically to do cardio or lift weights? I'm trying to get stronger, maybe lose a few pounds, but really just want to be consistent.” In this shortie episode, I talk about workout timing - and what I recommend may be a hot take! But if you’re looking for a way to make your workouts consistent, then this advice may be exactly what you need! 💥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 Follow Megan on Instagram

When we start thinking about weight loss, what we’re really wanting is FAT LOSS. But so often our pursuit of fat loss is filled with frustration, confusion and defeat. How do I lose fat but maintain muscle mass? Why do the things I did in my 20s not work in my 40s, 50s and beyond? Why is the number on the scale just not moving? Meet my friend Philip Pape - he’s a nutrition coach and the host of the Wits & Weights podcast, one of the top 25 nutrition podcasts. Today we’re going to dig into the strategies that ACTUALLY work if sustainable fat loss is one of your goals. Tune in while we discuss: Body Composition - what it is and why it matters. The difference between “weight loss” and “fat loss”. The 3 big guiding principles for true, sustainable fat loss - and how to incorporate them into your life. While achieving fat loss can often feel like finding the Holy Grail, today’s episode will break it down into simple, attainable steps. More Resources & Links Subscribe to Philip Pape’s podcast Wits & Weights here! Check out my episode on Wits & Weights: Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman The Jumpstart 30 Program for Beginners FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Suffering from Back & Hip Pain? Check out the Back & Hip Fix 30-day program here! Ask Megan your burning question here Follow Megan on Instagram Follow Megan on YouTube