Send us a textLouise Valentine, an exercise physiologist and women's health expert, discusses strategies for managing perimenopause symptoms through nutrition and exercise, emphasizing the importance of a balanced approach to fitness and hormonal health.Highlight:00:00 Louise Valentine is an expert in women's health, specializing in perimenopause and running coaching.05:15 Tips for women in their late 30s and early 40s to manage perimenopause symptoms through nutrition.10:31 Tips for morning pre-workout meals for busy women to optimize body composition and fat loss while protecting hormones.15:48 Navigating the nutrition space requires individualized strategies, research, and seeking professional guidance.21:04 Women are coached on inflammation through simple food choices, balancing blood sugar, and pairing carbs with fats or proteins.26:20 The importance of having a profound reason to improve health and overcome past triggers.31:33 Discussing the importance of combining cardiovascular training with strength training for overall health and longevity.36:51 Louise discusses the impact of compromised gut health on nutrient absorption and offers recommendations for women with osteopenia.Find Louise on her website www.BreakingThroughWellness.com or on Instagram @breakingthroughwellness Join our annual March Melt Away Challenge before it's too late! Are you ready to make yourself a top priority and spend the next month optimizing your health and wellness? Register now: https://www.movedaily.ca/march-melt-away-twenty-twenty-thrive/ The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!Support the showThanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support

Send us a textIn this episode, Tracy Steen interviews Sarah Williamson, who shares her journey of quitting alcohol, discussing the challenges and benefits of an alcohol-free life, and how it has positively impacted her mental well-being and overall lifestyle.00:00  Exploring the changing relationship with alcohol and societal influences  - Sarah Williamson's experience coaching individuals with mental well-being and alcohol use05:56 Sarah Williamson discusses her journey of giving up alcohol and the importance of recognizing alternative feelings and emotions.  - Transitioning between different parts of the day and recognizing the need for relaxation.- Reflecting on the decision to give up alcohol and exploring alternatives for self-care.    11:57 Sarah Williamson reflects on her realization about her drinking habits and decides to take a break from alcohol for a year as an experiment.  - Sarah describes her ideal life with her family and dog in a beautiful town, but feels overwhelmed by the pressure.     17:54 Sarah Williamson talks about her decision to have an alcohol-free year in 2020 - Recognizing patterns and deciding to change drinking habits23:56 Making informed decisions and taking action - Educating yourself is a process that requires time and patience- Moving forward after thorough self-inquiry and preparation29:56 Discussion on societal pressure around alcohol consumption - Questioning the culture of associating specific drinks with social acceptance- Peer influence and normalization of unhealthy behaviors      35:55 Challenges and benefits of going alcohol-free - Struggling with difficult feelings and using wine as a coping mechanism- Challenges of being alcohol-free, especially in social situations41:54 Sarah Williamson discusses her journey of breaking up with alcohol and changing her eating habits- People who quit drinking may develop a sugar habit to compensate for the missing component of the drink- Sarah has become more mindful about her eating habits and listens to her body's signalsConnect with Sarah here:https://www.instagram.com/drinklesslivebetter/https://www.facebook.com/sarahwilliamsonofficialhttps://drinklesslivebetter.captivate.fm/listenDrink Less; Live Better THE BOOK: https://amzn.to/3XZLmgHJoin our annual March Melt Away Challenge before it's too late! Are you ready to make yourself a top priority and spend the next month optimizing your health and wellness? Register now: https://www.movedaily.ca/march-melt-away-twenty-twenty-thrive/ The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!Support the showThanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support

Send us a textAward-winning dietitian Priya Tew discusses eating disorder recovery, improving relationships with food, and the importance of self-awareness in diet choices while sharing insights from her professional practice and personal experiences.Highlight:Priya Tew is an award-winning dietitian specializing in eating disorder recovery and supporting people with IBS, running a private practice, a 12-week recovery course, and engaging in various media and brand work.It is important to connect with our bodies and listen to its signals to determine our nutritional needs.Discussing the reward pathway and breaking the cycle of cravings for high sugar and high-fat foods.It is important to slow down, pay attention, and acknowledge your feelings to prevent mindless eating.Reflecting on a past restrictive diet experience and the importance of balance in food choices.Reflecting on the root causes of overeating can help address emotional eating habits.Priya discusses how to approach someone with disordered eating habits and possible triggers for midlife women.Nutrition and health care professionals emphasize the importance of evidence-based advice and caution against following diet changes based solely on influencers.Contact Priya here:Food Freedom Quiz : https://priyatew-dietitianuk.ck.page/4586a5d987Mindful eating challenge: https://priyatew-dietitianuk.ck.page/001ae3c73bPriya's website is www.dietitianuk.co.uk and her Insta: @Priya_TewThe Dash DietThe Complete Low Fodmap Diet PlanJoin our annual March Melt Away Challenge before it's too late! Are you ready to make yourself a top priority and spend the next month optimizing your health and wellness? Register now: https://www.movedaily.ca/march-melt-away-twenty-twenty-thrive/ The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!Support the showThanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support

Stuart Phillips, a distinguished kinesiology professor and muscle research expert, discusses the challenges of building lean muscle during menopause. He emphasizes the vital role of resistance training and adequate protein intake, recommending 1.6 to 2.2 grams of protein per kilogram of body weight. They tackle misconceptions about hormones, highlighting that it's never too late to start strength training. Consistency in exercise is crucial, along with mindful dietary choices for health span and longevity.

Send us a textNavigating Menopause Top Concerns & Solutions with Dr. Sharon StillsDr. Sharon Stills discusses navigating menopause, emphasizing the importance of bioidentical hormones, dietary and lifestyle changes, and proper sleep hygiene for managing symptoms effectively.Highlights:00:03 Introduction of Dr. Sharon Stills and her expertise in menopause- Dr. Sharon Stills is introduced as a naturopathic medical doctor specializing in menopause- Dr. Sharon Stills hosts the Mastering the Menopause Transition Summit focusing on women's health- Discussion about the challenges of staying current in the ever-changing field of health and wellness      04:32 Dr. Sharon Stills shares her journey of becoming a menopausal bioidentical hormone expert- Dr. Sharon Stills became an expert in menopausal bioidentical hormones through experience- Dr. Sharon Stills wanted to share her knowledge and experience with more women online     09:03 Importance of lifestyle changes and dietary recommendations during menopause- Lifestyle changes and breaks to manage symptoms- Prioritizing protein intake and ensuring proper absorption - Significance of hydrochloric acid in breaking down protein for digestion      13:37 Dietary Tips for Menopause- Eating seasonally and understanding your body's constitution- Avoiding alcoholic beverages and staying hydrated- Timing your meals for optimal digestion and hormone balance- Eating protein early in the day for adrenal and blood sugar issues      18:10 Navigating Menopause: Tips for Improving Sleep - Sleep during menopause- Menopause as a natural transition, not a disease- Impact of hormonal changes on sleep patterns- Challenges in addressing sleep issues related to hormonal changes- Hormone replacement therapy for sleep struggles      22:42 Tips for optimizing sleep and relaxation- Avoid screen time before bed and engage in calming activities like reading or meditating- Create a sleep-friendly environment by using blue blockers and reducing exposure to Wi-Fi- Prioritize movement and exercise in your daily schedule to improve sleep quality- Establish a pre-sleep routine to signal to your body that it's time to relax and unwind     27:15 Understanding the importance of monitoring free testosterone levels during menopause- Explaining the significance of looking at free testosterone or bioavailable testosterone- Emphasizing the importance of monitoring free testosterone levels over total testosterone- Highlighting the need to monitorJoin our annual March Melt Away Challenge before it's too late! Are you ready to make yourself a top priority and spend the next month optimizing your health and wellness? Register now: https://www.movedaily.ca/march-melt-away-twenty-twenty-thrive/ The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!Support the showThanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support

Send us a textIn this first episode, Tracy and Kim talk about how Move Daily Fitness got started, and where it's going! Join our annual March Melt Away Challenge before it's too late! Are you ready to make yourself a top priority and spend the next month optimizing your health and wellness? Register now: https://www.movedaily.ca/march-melt-away-twenty-twenty-thrive/ The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!Support the showThanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support