Spelade
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When this week’s guest Jen McNutt laced up her figure skates and got back on the ice after a 26-year hiatus, her goal was to try to get back to where she used to be–hitting double jumps on the ice. Perimenopause had other ideas.
Jen found herself struggling with fatigue, weakness, poor recovery, and sliding self-confidence. Then she found our community and all the advice for active, performance-minded menopausal women, and everything turned around. Now at 48, she’s not only gotten her double jumps back, but she’s also considering taking on some triples, because as she says, “I'm not the athlete I used to be. I’m the athlete I am now. And there’s potential to take this further.” We talk all about how she found her power and confidence on the ice and much more.
Jen McNutt grew up in Calgary, Alberta where she was very active in figure skating, gymnastics, snowboarding, hiking, and running. She completed her Masters in Physiotherapy at the University of Alberta in 2009, after which she moved to Nelson, BC to start a career and family.
Jen is committed to enhancing the overall physical health, fitness, and quality of life of her clients through one-on-one, individualized physical therapy programs focused on clients’ goals. She is a life-long learner and continues to expand her knowledge base, including pursuing education in pelvic floor therapy. Jen also does canine physiotherapy. When not working, Jen loves to spend time hiking with her family and dogs, trail running, figure skating, snowboarding, and discovering all the beauty the Kootenays have to offer.
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Fine artist and cyclist Lisa Congdon was not prepared for the impact menopause was going to have on her body or the extent to which those changes would cause a drop in her athletic performance. So, she dug into all the resources she could find for athletic menopausal women and, at the then age of 54, went back to the drawing board, making changes in her diet, training, and lifestyle to help her be the best menopausal athlete she could be. Now at age 55, she’s crushing those goals. Lisa has recently had the best race of her career, beating her previous time on the same course by 22 minutes, and is putting more power into her pedals than ever before. We talk all about how she did it and how our old, ingrained behaviors, like dieting to be a certain size, can prevent us from reaching our fullest potential.
Lisa Congdon an internationally known fine artist, illustrator, and writer. She makes art for clients around the globe, including Target, Amazon, Google, Schwinn, REI, and MoMA, among many others. She is the author of ten books, including Art Inc: The Essential Guide to Building Your Career as an Artist and Find your Artistic Voice: The Essential Guide to Working Your Creative Magic. Lisa is self-taught and didn’t achieve momentum in her career until she was nearly 40 years old. In March of 2021, she was named “One of the 50 Most Inspiring People and Companies According to Industry Creatives” published by AdWeek. When she's not making art, you can find her on her bike. She lives and works in Portland, Oregon. You can learn more about her and her work at lisacongdon.com
Resources
Lisa’s race report Instagram report here
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Remember being told you should start dieting if you could “pinch an inch” around your midsection? (Thanks Special K cereal ads…) Growing up, our bellies were often made a point of shame as they were poked, pinched, and otherwise derided. For many, that shame gets deeper in the menopause transition. That urge to suck it in and suck it up when our body image suffers has damaged more than our psyches (though that’s bad enough!). It’s damaged our relationship with our bodies–and even our breath, which is not only the very essence of life, but also one of our greatest tools for relaxation and recovery, and for helping manage the challenges of menopause. This week, we sit down with Jill Miller, author of Body by Breath and go deep into the power of breath, the emotional and physical (hello, tight muscles) factors that can constrict our breathing, and, of course, how we can fully access our breath to optimize our health and performance.
Jill Miller, C-IAYT, ERYT, is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. With more than 30 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, athletics, and pain management. She has trained thousands of movement educators, clinicians, and manual therapists to incorporate her paradigm-shifting self-care fitness programming into athletic and medical facility programs internationally. As the creator of some of the world’s best mobility tools, she has crafted original programs for 24 Hour Fitness, Equinox, YogaWorks, and numerous professional sports teams. She and her team of 500+ trainers help you to live better in your body with an emphasis on proprioception, mobility, breath mechanics, and recovery. You can learn more about her, her books, and her work at tuneupfitness.com
Resources:
Body by Breath book here
Coregeous (and other self-massage balls) here
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In this episode we discuss 2 essentials you need to stay motivated as you train for a race or just run for exercise.
Other highlights of the episode include:
- Running news & research
- A "Sally Says" segment
- Reviews & community highlights
- Eddie's running outfit
- Community Poll
All links, discounts, and ways to support the podcast are here.
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This episode is sponsored by BetterHelp. Give online therapy a try at betterhelp.com/CHOOSESTRONG and get on your way to being your best self.”
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In this episode we discuss the importance of courage in going after big goals and making big decisions, that effect your family and career. We use our experiences and a few bit of our story to encourage you to GO after your big goals, because life is short!
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When life gets hard, many of us channel our inner Dory, put our heads down, and “Just keep swimming.” Nobody, but nobody, embodies this ethos more than this week’s guest ultraendurance swimmer Sarah Thomas. In Sarah’s 40 years on this planet, she has endured chemo, radiation, and surgery for aggressive breast cancer, a traumatic ectopic pregnancy, and the challenges of cancer-related medical menopause. She has also smashed preconceived notions of what is possible, becoming the first person to complete a four-way crossing of the English Channel in 54 hours and 10 minutes just one year after completing her cancer treatments. We talk all about her journey through the difficult, murky waters of medical menopause and her ability to literally swim for days despite the challenges and adversity she’s faced in her life.
Sarah Thomas is an ultra-marathon swimmer who holds the current world record for the longest continuous (unassisted, non-wetsuit) swim done in current-neutral conditions. That record-breaking swim covered 104.6 miles over 67 hours and was completed in Lake Champlain (USA) in August of 2017. Shortly after completing this swim, Sarah, then 35, was diagnosed with an aggressive form of breast cancer that demanded equally aggressive treatments. Through it all, Sarah never gave up on her dream of doing a swim that most people thought was impossible, a four-way crossing of the English Channel, which she completed one year after finishing cancer treatments. Recently, Sarah became the first person in history to complete a two-way crossing of the North Channel, 21 hours and 46 minutes in freezing water, peppered with giant jellyfish. You can learn more about her and follow her blog at sarahthomasswims.com.
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Midlife and menopause can do a number on our sexual selves. Our bodies are changing. We can feel more anxious and less self-confident. After years of taking care of others, we can lose sight of ourselves. Sex might be the last thing on our minds. If that makes you sad, take heart. It doesn’t have to be that way. You can find body–and sexual–confidence with age. And it starts with self-love, which as this week’s guest Lou Featherstone explains doesn’t just mean a fuzzy appreciation of yourself. It means masturbation–literally getting back in touch with what makes you feel good sexually, which in turn can make you feel calmer, happier, and more self-confident. Plus, it’s good for vaginal health. Lou recently toured the US in a vintage Bluebird bus spreading sex positivity as well as busting myths about midlife and menopause along the way. We talk all about that journey and much more.
Lou Featherstone is a 50-something mom on a mission to help women of all ages be completely confident in themselves, encouraging them to fall back in love with themselves and rediscover what it truly means to feel sexy, no matter their age. As the self-described founding member of the Zero F*cks Club, she is helping others grow old disgracefully! From drag shows to pole dancing, from radio shows to keynote speeches, she’s been showing others that menopause and aging aren't all doom and gloom. You can learn more about her and her work at www.luinluland.com/
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What does it mean to be fit? Deadlifting your body weight? Running a 10K? Doing an Ironman? Most of our notions about fitness spotlight the big thing we want to do while glossing over all the smaller, equally important, but less “sexy” stuff like joint mobility, breathing practices, balance, and nutrition it takes to get you there strong and injury-free. Kind of like wanting to climb Mount Everest without spending any time at Base Camp. This week’s guest, Juliet Starrett, co-author of the new book Built to Move is all about the Base Camp, especially in midlife and menopause. We dive into Juliet’s personal story (including a hippo attack!) as well as the vital signs and foundations menopausal women need to tune into so they can be strong, able, and pain-free for the rest of their active lives.
Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She is the former co-founder and CEO of San Francisco CrossFit, one of the first 50 CrossFit affiliates. Juliet is the co-author of the Wall Street Journal Bestseller, Deskbound and co-host of The Ready State Podcast. Before turning her attention to The Ready State and San Francisco CrossFit full time, Juliet was a professional whitewater paddler, winning 3 World Championship and 5 National titles. Her latest book, co-authored with her husband and mobility pioneer, Dr. Kelly Starrett is Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully. You can learn more about her, The Ready State, and Built to Move at thereadystate.com
Resources
Built to Move: thereadystate.com/product/built-to-move/
Juliet’s blog on preparing for menopause: thereadystate.com/blogs/how-i-am-preparing-for-menopause/
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2022 Ultraman World Championship winner and new course record setter Dede Griesbauer will be the first to tell you, age is definitely more than “just a number.” It’s real, and the training, recovery practices, and dedication it takes to accomplish such feats at 52 is radically different than it is at 32 or even 42. But it’s possible, and you should not put an expiration date on your dreams, because with hard work and smart training they can come true. We talk all about what it takes to conquer 320 miles (515 km) of swimming, biking, and running around the Big Island of Hawaii, how she’s experiencing the menopause transition, and much more.
Along with her latest achievement, longtime professional triathlete Dede Griesbauer is a 3-time Ironman Champion, 2-time 70.3 Champion, and a 12-hour Time Trial World Champion. Dede is also a part of the Ironman live commentary team, providing color commentary and race analysis for Ironman races around the world, to fans via Facebook Watch and Outside TV. You can learn more about her and her amazing feats at dedegriesbauer.com.
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Whether we’re trying to make muscle, perform our best, or avoid the dreaded GI distress during long endurance events, women in and beyond the menopause transition have special needs. But the sports nutrition and supplement landscape is rife with conflicting and confusing information. This week we cut through the noise with scientist, exercise physiologist, and sports nutritionist Dr. Abbie Smith-Ryan. We dive into protein, carbohydrates, essential amino acids, fasted training, macronutrient usage during phases of the menstrual cycle and during the menopause transition, creatine, sports supplements, and a whole lot more!
Abbie Smith-Ryan, Ph.D., CSCS*D, FNSCA, FACSM, FISSN is Professor of Exercise Physiology, Adjunct Associate Professor in the Department of Nutrition, Director of the Applied Physiology Laboratory, and Co-Director of the Human Performance Center in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill. You can learn more about her and her work at www.asmithryan.com
Resources:
Creatine Supplementation in Women’s Health: A Lifespan Perspective
Active Women Across the Lifespan: Nutritional Ingredients to Support Health and Wellness
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Sarah-Jane Nichols is a BMX cycling legend. The Hall of Famer was a 7-time British Champion, 4-time European Champion, and a World Champion as a teen in 1986. Now, at age 52, 34 years after retiring from the sport, Nichols is back on her bike despite being in the throes of extremely challenging perimenopausal symptoms. In fact, Nichols is returning to the sport in part because of the physical and emotional challenges she’s experienced during the menopause transition. We talk all about her history with traditionally male sports, how menopause just about knocked her down for the count, and how she’s getting back on her feet to gun for another BMX British National Championship.
Along with being an avid BMXer, Sarah-Jane Nichols is a black belt in Shotokan Karate. She played ice hockey for 35 years during which time she represented Great Britain and the England ladies, playing in Ukraine and France. Sarah-Jane also had a role in a TV Show called Ice Warriors, where she played Taaraz the Renegade. You can learn more about her at the British BMX Hall of Fame website and the BBC feature on her return to BMX.
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Pat Spencer couldn’t help but think she’d be faster if she were lighter. After all, that’s what everyone in endurance sports tells you. But instead of gaining speed, Pat went from being a competitive age group triathlete to not being able to do any endurance sports because of a profound case of Relative Energy Deficiency in Sports (RED-S) she suffered while training for her 4th Iron distance triathlon in 2016. She still suffers the consequences today, seven years after she found herself in that hole. We talk all about her journey and how it can be easy to confuse perimenopausal symptoms with low energy availability (LEA) because the two mimic one another, and how LEA can make perimenopause worse.
Pat Spencer is a licensed clinical social worker (LCSW), a therapist with a private practice in central New Jersey, and founder of Getting Your Mind in Gear, a mental coaching company specializing in female and LGBTQIA+ cyclists and endurance athletes. She is a former long course triathlete, marathoner, and open water swimmer. Pat is also an avid gravel cyclist, loves resistance training, and has a passion for scuba. You can learn more about her and her work at gettingyourmindingear.com
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Record-holding runner Anabelle Broadbent thought she’d blow right through menopause…until erratic, uber-heavy periods, body composition changes, anxiety, and a major drop in speed told her menopause had other ideas. As a scientist, she did what she knows best: research and problem-solving. And last year, at age 55, she was awarded the 2022 USATF GOLD Phidippides Award for Excellence in Long Distance Running. Though her body is different now in her mid-50s than it was in her mid-40s, her competitive drive still burns hot, as does her desire to help others, and she believes in many ways, her best days are still ahead of her. We talk all about that, her cultural experiences with menopause, her plant-based passion, and much more.
Anabelle Broadbent is a NASA-trained pathogenic microbiologist and is CEO and founder of Verde Ops, a company that provides food science operational knowledge, execution, and support to plant-based food companies. She is also an accomplished runner, running coach, vegan athlete, commercial fashion model, creative artist, photographer, horsewoman, certified equine massage therapist, cyclist, skateboarder, and yogini. As a runner, she has represented Puerto Rico and the U.S. at international competitions and has amassed 15 Puerto Rico National Records as a masters runner in 4 different age groups in 7 different distances. In 2022, at age 55, she was awarded the USATF GOLD Phidippides Award for Excellence in Long Distance Running. You can learn more about her and her work at verdeops.com
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Past trauma–big or small–and daily stress can take a toll on the nervous system, and many of us spend our days largely in a state of fight or flight. When we hit menopause, our nervous system becomes even more nervous, and life, along with everything that happened up until that point rises to the surface and demands to be dealt with. We can run, lift, or ride away from it all…to a point. But we often end up feeling tired but wired. That’s where this week’s guest Dr. Nerina Ramlakhan, author of Finding Inner Safety comes in. She explains how the real peace and renewed energy comes from allowing ourselves to be still and by building physical, emotional, mental, and spiritual recovery into the day to calm our nervous system, improve our energy, and help us sleep. We talk about all that and more this week.
Nerina Ramlakhan, PhD, is a renowned physiologist and sleep expert with over 25 years of experience in helping people and organizations thrive by using her unique blend of physiology, psychology, philosophy, professional, and personal insights to create profound shifts in awareness and consciousness. She’s completed 7 marathons and over 40 triathlons, and is thriving despite a history of abuse, trauma, and breakdown. You can learn more about her and her work at drnerina.com
Resources:
Dr. Nerina’s book: Finding Inner Safety: The key to healing, thriving and overcoming burnout.
Support our Partners:
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Many women start exercising to lose weight–to get smaller and chase a number on the scale. This week’s guest powerlifter Michelle Carlson is no stranger to those goals. She took up running in her early 30s and in her own words “spent a ridiculous number of years chasing the number on the scale and living in a chronic state of energy deficiency”--a state she likened to a prison of her own creation. But when a terrible accident left her shaken and shattered, she picked up weight lifting to help her bones heal and fell in love with feeling strong. She developed a healthy relationship with food and her body and a level of peace and confidence that set her free. Now, at 51 and solidly in perimenopause, Michelle is stronger than ever and recently set the International Powerlifting League (IPL) World Record in the Bench Press for her age group and weight class. She talks all about what she’s learned and how powerlifting has been the best medicine for her during these menopausal years.
Michelle Carlson is a strength coach, strength athlete, and Masters Raw Powerlifter with records in squat, bench, and overall total. She is also a nutrition coach with a focus on plant-based nutrition for athletes and the general population. She has training, nutrition, and pain-free performance certifications from the National Academy of Sports Medicine. You can learn more about her and her work at her coaching site Strength Elevated at www.strengthelevated.com.
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Do you struggle with feeling you’re not enough? Fit enough? Successful enough? Lean enough? Enough, enough, enough. By the time we reach menopause, many of us have spent years, even decades, of our lives chasing enough. And, as this week’s guest, coach, trainer, and athlete Kristin DiDomenico knows, that relentless pursuit of perfection can take us down some pretty dark roads including addiction, eating disorders, and sometimes much worse. Kristin shares her own personal journey through all of it and what she learned after an extraordinary episode during a 10 mile race made her re-evaluate what matters most.
Kristin DiDomenico is a certified integrative health and nutrition coach and personal trainer with an expertise in women's hormone health. Kristin's mission is to help women navigate the menopause transition and find relief, healing and fulfillment with nutrition, exercise and lifestyle changes. For more than 25 years, she has been creating personalized health and fitness programs and helping women reclaim their strength, joy and well-being. She is also the author of Dying to Be Enough, her personal story of navigating life, death and learning to live in between. Follow her on instagram @kristinfitness to get her menopause tips, recipes and workouts. Learn more about her coaching programs at kristinfitness.com and menopausepartner.com.
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Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
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People will often accuse a woman who is changing things in her life at 50 of having a midlife crisis. It’s quite the opposite, according to this week’s guest, two-time Olympian, Jennifer Stoute. It’s midlife clarity. Stoute, who also played Rebel the Gladiator on the hit show Gladiators has done her share of evaluating and re-evaluating her personal, professional, and active life as she’s transitioned through menopause and midlife. This week she talks about what she’s learned and where she’s landed on gray hair, hormone therapy, and the power of being your authentic self. She also shares her thoughts on the challenges Black women face in menopause and how women can help mitigate the disparities in menopausal care.
Jennifer Stoute is a two-time Olympian, bronze medalist sprinter, model, and business owner. She represented Great Britain at the 1988 Olympic Games in Seoul and the 1992 Olympic Games in Barcelona, where she won a bronze medal in the 4x400 meter relay. She also appeared as Rebel on the hit TV show Gladiators from 1996 to 1999. She is the co-owner of the global sports management business Astra Partners. You can follow her at instagram.com/gorgeousfifties/
Resources:
Study on endometrial polyps: https://journals.sagepub.com/doi/10.1177/2050312119848247
Support our Partners:
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
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In many ways, health care is actually sick care. We are enormously grateful for physicians who can address pathology and treat disease. But often the emphasis is on surviving, not thriving. That’s where Lifestyle Medicine comes in. It’s a system of health care that leans in on the power of social connections, personal psychology, exercise, nourishment, and more to prevent disease and optimize health. This week’s guest, Dr. Michelle Tollefson is a Lifestyle Medicine expert and OB/GYN helping women use the pillars of Lifestyle Medicine to thrive through menopause. This week, she lays out the details and shares how she used Lifestyle Medicine to thrive through 16 rounds of chemotherapy, a bilateral mastectomy, removal of her ovaries, and several reconstructive surgeries following a diagnosis of stage 2, grade 3 breast cancer when she was just 42.
Michelle Tollefson, MD, is a Lifestyle Medicine expert and obstetrician-gynecologist. She is a pioneer in women’s health and Lifestyle Medicine and a professor at Metropolitan State University of Denver. She is currently on the executive boards of the American College of Lifestyle Medicine, and PAVING the Path to Wellness. She edited the textbook Improving Women’s Health Across the Lifespan and wrote PAVING a Woman’s Path through Menopause and Beyond. Dr. Tollefson was one of the first physicians ever trained as a wellness coach. She is an international speaker, women’s health consultant, mother to three kids, and a breast cancer survivor/thriver.
Resources:
PAVING a Woman’s Path through Menopause and Beyond
Her cancer journey:
https://365health.org/blog/breast-cancer-awareness-month-following-one-womans-journey/
Support our Partners:
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
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We’ve been led to believe weight is a simple equation: energy in versus energy out, which implies it’s all in our control. We’re in charge. We just need the right diet, exercise, and willpower. And while nutrition and physical activity matter a lot, and some maintain their weight through those means, others feel like their bodies have a mind of their own, which is actually true, as this week’s guest, obesity medicine scientist, educator, and policy maker Dr. Fatima Cody Stanford explains. That’s because the central nervous system, which is governed by the brain, ultimately regulates weight. We dive deep into all the factors that influence how much fat we store, where menopause comes in, and what having a healthy weight really means. It’s all a whole lot more complicated than we’ve been led to believe.
Fatima Cody Stanford, MD, MPH, MPA, FAAP, FACP, FTOS is an obesity medicine physician scientist, educator, and policy maker at Massachusetts General Hospital and Harvard Medical School. She is a national and international sought-after expert in obesity medicine who bridges the intersection of medicine, public health, policy, and disparities. In 2022, The National Academy of Medicine named her a Scholar in Diagnostic Excellence. You can learn more about her and her work at harvard.edu/faculty-staff/fatima-cody-stanford
Support our Partners:
Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/
Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get $125 off
Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/
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As 2024 comes to an end, it's time to look to 2025! Listen as we reflect a bit on this past year and give tips on how you can keep your new year's resolutions and reach your goals!
Giveaway entry: email [email protected] or DM @choosestrongpodcast on IG
Episode Highlights:
- Spotify Wrapped recap
- K-cups vs pour over coffee
- Community Highlights
- The Mammoth Film
- 2025 January giveaway!!
- Movement vs Progress
- Overnight success is never overnight
- The importance of putting your head down and doing good work
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- Visa fler
