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PODCAST

Self Care Simplified

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

health & fitness fitness

All Episodes

00:04:25

425. Consistency Struggles? The Surprising Mindset...

Self Care Simplified ·

2025/01/17

So often when life gets complicated our healthy habits are the first thing to go out the window. So how do you stay consistent in the face of life’s ups and downs?Listener Jessica was having this exact problem: “I've missed so much of my workout plan recently due to travel, having a new puppy, unexpected doctors appointments, the list goes on. I really do want to make this a priority and want to try again, maybe start over. Even though I know the program is less than 15 minutes a day, what

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00:30:20

424. Unlocking Fascia: The Secret Key to Lifelong...

Self Care Simplified ·

2025/01/14

We’re all very familiar with the different systems of our body. From digestion to reproduction to muscular, we know when they’re working well, and when they’re not.But what if I told you that one of the MOST important systems in your body is probably one you never think about? This week I’m welcoming Anna Rahe to the podcast to deep dive our crucial, but often unknown, fascial system. When Anna was 18 years old, she felt and moved like she was 80…everything from her gut to her muscles just ached

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00:09:47

423. This Easy 2-Step Process STOPS Mindless Snacking!

Self Care Simplified ·

2025/01/10

For 2025, we’re going to shake up our Friday podcast episodes.If you’ve been getting our free Weekly Jumpstart newsletter, you’ll already know that each Friday edition is called Just One Thing - one short, simple tip for your health that you can put into practice right away. Due to the overwhelming popularity of these Friday newsletters, we’re switching it up and making our Friday episodes on the podcast JUST ONE THING, too! I’m going to give you ONE simple thing - a stretch, an exercise tip, an

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00:31:30

422. The Only 4 Nutrition Habits You Need to Feel...

Self Care Simplified ·

2025/01/07

Every year, it feels like eating healthy gets more and more complicated. So many rules, so many do’s and don’ts. Eat more of this, less of that. Avoid entire food groups but make sure you’re eating plenty of these other food groups!And when it gets too complicated you’ll inevitably feel like you’re doing it wrong, you’ll get overwhelmed, and you’ll just stop trying. So while the nutritional world gets more complicated, let’s go the other direction and blaze a different trail. This week we’re going

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00:06:47

421. When Discouragement (Inevitably) Hits & You Lose...

Self Care Simplified ·

2025/01/03

We are in the season of New Year’s Resolutions. People everywhere are feeling motivated, setting goals and ready to make some real changes! But what happens in about a month when motivation is low and all those shiny, new resolutions start to feel impossible? Listener Becky has been there: “I always seem to hit a wall around the 4-week mark with my habits. Usually right around then, if I’m not seeing the results that I really wanted to see, discouragement kind of sets in and I lose my motivation. I

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00:30:18

420. 10,000 Steps a Day? The Shocking Truth About...

Self Care Simplified ·

2024/12/31

10,000 steps a day. We often think of this as the gold standard for movement.But is hitting that 10,000 step goal enough to actually impact your health and fitness? In this episode, we’ll dive into the pros and cons of walking for fitness. I’ll discuss things walking CAN do for you, and things walking CAN’T do for you. Then we’ll dive into how you can go beyond walking to start building strength, increasing mobility and improving your overall fitness TODAY! Use Coupon CODE: NEWYEAR25 from 12/31/24

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00:05:09

419. Intuitive Eating: Yay or Nay? (You might be...

Self Care Simplified ·

2024/12/27

Do you ever hear about the latest eating or diet trend and wish you could “ask an expert”? Well, you’ve come to the right place! Listener Frances asks: “Hi, Megan. I'm curious. What do you think about this new intuitive eating craze? I've been listening to a few podcasts and reading, and I was on board at first, but now I'm not so sure because I really, really think your advice about eating PROs, hydrating, and exercise makes a lot more sense. I don't know. What do you think? Thanks.” This week,

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00:10:45

418. What is “Heavy Lifting” & Should You Be Doing It?

Self Care Simplified ·

2024/12/24

Lots of great fitness programs - including mine - encourage women to lift heavy weights.But have you ever been stumped by what exactly constitutes “heavy weights”? And how much weight it too much or not enough? Listener Lisa had the same question: “I’m wondering what you consider ‘heavy weights’. I’ve noticed you mention that you lift heavy weights 2 times a week. How much do you lift?” In this shortie episode, we dive into: Debunking the myth that lifting heavy weights will make you “bulky”.

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00:07:44

417. Getting Your Family On Board with Your Healthy...

Self Care Simplified ·

2024/12/20

Today’s question comes from Holly: “I want to get rid of things in my pantry, but how can I take baby steps to get my family on board? I’ve done something “new” so many times and I just want them to see the difference this time. So, I’ve done little to force this new lifestyle on them until I feel like it’s something that I am confident in. Even then, I’m prone to nagging.”In this short Ask Megan episode, I provide tips on exactly how to encourage your family to eat healthier, without nagging, and

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00:28:12

416. Are You Thinking About HABITS All Wrong? with...

Self Care Simplified ·

2024/12/17

How many times have you decided to implement a new habit, only for a week later to have already “failed”?Well, let me let you in on a little secret…you’re probably thinking about your habits all wrong. And I bet that when you feel like you’ve failed at your habits, you’re thinking about that wrong, too. Meet Monica Packer, host of the podcast “About Progress”, and a coach to countless women that need help getting practical and realistic about their habits. Monica and I discuss the unique challenges

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00:08:55

415. Do Older Women Need MORE Protein to See Strength...

Self Care Simplified ·

2024/12/13

Do you ever have days where the weights that seemed do-able yesterday are suddenly challenging today? What is happening?Listener Julie had this same issue: “Hi Megan. I've been weight training for about the last five years and progressing slowly. But just lately the weights seem to be much harder to lift. Even though I've been doing the same weights for a while. I was just wondering, is it my age? I'm 63 now. Or is it to do with my nutrition? I do eat over 100 grams of protein a day and thought

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00:24:33

414. The BEST Strategy to Avoid Overindulging During...

Self Care Simplified ·

2024/12/10

It is that time of year! The season of joy, magic, and wonder. It’s also the season of parties, snacks and treats. So how to we fully enjoy the holiday season and still feel good on January 1st?Just in time for the holiday party season, I have a 4-step Holiday Splurging Plan that will help you navigate all the potential pitfalls of the month ahead. Grab some paper and a pen - you’re going to want to take notes on this one. Join me as we dive into: What exactly is a SPLURGE? The answer might

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00:08:59

413. Improving Wrist Strength & Mobility (Plus...

Self Care Simplified ·

2024/12/06

Have you ever tried to tackle an exercise only to realize your wrists aren’t up for the task? If so, you’re in good company.Listener Mary has this same struggle: “I tend to struggle with any exercise that requires me to put weight on my wrists. Any suggestions? Is it ok to turns my hands a bit or make a fist to support myself on my knuckles?” Wrist strength and mobility is a super common issue - and I’m going to help you address it! In this quick episode, I’ll walk you through some simple exercises

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00:36:30

412. How to Eat for a Better Menopause with Dr....

Self Care Simplified ·

2024/12/03

Have you ever had the feeling that your body responds differently to certain foods as you’re getting older? Maybe that cookie or glass of wine you never thought twice about now makes you feel terrible.Well, you’re not imagining it. Your nutritional needs really do shift as you go through perimenopause and menopause. And to give us some insight into what’s going on, I have Dr. Federica Amati, one of the leading researchers in this space, joining us on the podcast this week. Dr. Amati works as Head

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00:04:52

411. Stuck in a Rut? New Meal Ideas to Boost Your...

Self Care Simplified ·

2024/11/29

You know should fill up a large portion of your meals with produce, but sometimes you just can’t handle another salad, carrot stick or side of steamed broccoli!Melissa found herself in the same situation: “I know I need to be eating a lot of produce, but I’m in a rut of steamed broccoli and roasted Brussels sprouts! Cooked vegetables are just not a favorite of mine. Tasty recipes welcome!” If this sounds like you, you’re in the right place! In this quick episode, I’ll help you think out of the

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00:28:17

410. Dealing with Setbacks & Finding a Way Forward -...

Self Care Simplified ·

2024/11/27

See if this sounds familiar: you’re making some positive changes, getting into a good rhythm with your workouts, and starting to see results. When suddenly you hit an obstacle everything comes to a screeching halt. If you haven’t had this experience yet, I promise that eventually you will.What do you do? In this episode, we’re going to deep dive into the THREE biggest obstacles you might face in your fitness journey, and I’ll give you both encouragement and real, actionable steps to help you

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00:04:26

409. Pelvic Floor Exercises for the BEST Pelvic...

Self Care Simplified ·

2024/11/22

Last week we had Dr. Sara Reardon, also known as The Vagina Whisperer, on the podcast talking about prolapse and pelvic floor health in midlife. This week she’s back to answer your burning questions!Mara asks: “I am having a vaginal prolapse and hysterectomy surgery. What exercises can I do before surgery to help recover quicker? Exercises after?” Tune in as Dr. Reardon provides advice on the best way to prepare for pelvic surgery or a hysterectomy to help you have the best outcome and

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00:28:24

408. Got PAIN? Figuring Out What’s Causing Your Pain

Self Care Simplified ·

2024/11/19

Muscle soreness, tendinitis, arthritis, and even nerve pain - if you’ve got pain somewhere in your body, you’re definitely not alone. In fact, the questions I get asked the most have to do with pain:In this episode we’re going to cover the 4 most common types of pain you’re likely to experience in your strength and conditioning journey, how to address each one and how to avoid future pain. And while a single podcast will never take the place of a trained medical professional, I hope it might shed

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00:08:55

407. Should You Force Yourself to Eat a Meal When...

Self Care Simplified ·

2024/11/15

One of the often-repeated nutrition tips I give women all the time is: “If it’s a mealtime, eat. If it’s not a mealtime, don’t eat.” But what if, because of time, habit or lack of hunger, you’re just not a breakfast person?Listener Tessa had this same question: “I struggle to eat in the mornings some days. I’m just not hungry until late morning and I feel sick if I force myself to eat. I’ve heard you say not to skip meals, but what should I do in this situation?” In this quick episode, we’ll

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00:32:14

406. Prolapse & Pelvic Floor Strength in...

Self Care Simplified ·

2024/11/12

As if midlife didn’t bring enough changes to worry about, you suddenly get hit with pelvic floor problems. What in the world? Prolapse, UTI’s, bladder leakage…these issues can come out of nowhere in midlife and be really debilitating.To help us navigate pelvic floor health we’ve got Dr. Sara Reardon, also known as the Vagina Whisperer, back on the podcast this week. Dr. Reardon is sharing some really helpful tips on how to keep your pelvic floor strong and functioning well through perimenopause and

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