In this episode of 'The Vital Shift' podcast, I talk with Sinead Thoroughgood, creator of the Burnout 2 Balance program.
We discuss the importance of sleep and nervous system regulation for perimenopausal women and we explore the impact of stress hormones, societal expectations, and personal conditioning on women's health.
We offer practical advice on prioritising self-care, managing stress, and promoting better sleep.
00:00 Introduction to The Vital Shift Podcast
01:09 Meet Our Special Guest: Sinead Thoroughgood
02:47 Understanding the Burnout Cycle
07:42 The Impact of Hormonal Changes
12:28 Breaking the Cycle: Practical Tips1
9:19 Prioritising Sleep and Self-Care
24:08 Final Thoughts and Resources
Sinead's Links:
Stress and nervous system regulation practices guide
Sarah's links:
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Learn more about my Lean, Strong and Thriving 1:1 coaching program here
Book a call here
In this episode I share why strength training is essential if you want to lose stubborn weight in perimenopause AND improve your long-term health.
I delve into the importance of building strength to combat muscle loss, enhance metabolic health, and reduce your risk of chronic illnesses.
I explain the key principles of strength training I believe you need to know to ensure you seek out the right support and get the right program to fit your needs.
I also touch on the common fear of 'bulking up', and explain why a strength-oriented program simply won't do that - especially when it's individualised.
00:00 Welcome to the Vital Shift Podcast
00:25 The Importance of Strength Training for Perimenopausal Women
02:53 Understanding Muscle Loss and Metabolism
05:32 Principles of Strength Training
10:14 Balanced Strength Development
14:56 Repetition Continuum and Training Goals
18:30 Individualized Training and Recovery
20:34 Conclusion and Next Steps
Learn more about my Lean, Strong and Thriving 1:1 coaching program here
Book a call here
In this episode of the Vital Shift Podcast, host Sarah Wood shares 6 strategies for perimenopausal women to maintain or even lose weight during holidays.
She discusses the importance of setting clear intentions for the holiday, emphasises the value of including movement as part of the travel experience, and highlights the benefits of having a good quality protein powder on hand.
She also advises on portion control and keeping perspective on overindulgences with self-compassion.
Additionally, Sarah shares personal tips and plans for her upcoming holiday to the Gold Coast, demonstrating practical implementation of her strategies.
00:00 Introduction to the Vital Shift Podcast
00:53 Navigating Holidays During Perimenopause
03:59 Setting Intentions for Your Holiday
04:32 Sarah's Personal Holiday Plans
10:48 Top Strategies for Maintaining Weight on Holiday
16:21 Summary and Final Thoughts
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Watch a replay of my free masterclass - Fat loss, finally figured out - here'
Learn more about my Lean, Strong and Thriving program here
Book a call here
In this episode of the Vital Shift podcast, I explore the challenges of sustainable fat loss - especially during perimenopause.
I explain why it's so difficult to shed and maintain fat loss due to evolutionary biology, our social environment, and short-term focused weight loss programs.
I dive into three specific reasons why perimenopause exacerbates these challenges and I share the three key strategies that'll help you beat the depressing statistics. .
I also invite you to my NEW free masterclass, - Fat loss, finally figured out - taking place on Tuesday 30th September at 7pm NZST
00:00 Welcome to The Vital Shift
00:29 The Struggle with Weight Loss
02:15 Personal Journey and Insights
03:25 Sobering Weight Loss Statistics
05:10 Invitation to the Masterclass - Fat loss, finally figured out
06:22 Why Weight Loss is Hard
11:17 Challenges in Perimenopause
14:10 The Vital Shift Method
17:22 The Importance of a Strong Why
19:49 Three Universal Needs for Transformation
23:09 Conclusion and Final Thoughts
In this episode of the Vital Shift Podcast, I talk with Kylie Rae - from Kylie Rae Inspire Coaching - about the true nature of confidence and self-trust.
We discuss the misconception women often have about losing weight to feel more confident and explore how lasting confidence must come from within.
Kylie shares her transformative journey from marrying her high school sweetheart, to navigating single parenting while building her teaching career, to finally finding the inner confidence to go after a life she finds truly fulfilling to now helping other women take confident action in their lives.
We delve into the practical steps of building self-trust and confidence through manageable, consistent actions and support.
Kylie also outlines her three-pillar Rebuild Method to help women rediscover themselves, reset their goals, and rise to create a life they love.
00:00 Introduction to Confidence
01:15 Defining Confidence with Kylie Rae
04:25 Kylie Rae's Personal Journey
07:26 The Turning Point: Personal Development 14:43 Embracing Help and Self-Worth
18:41 The Value of Coaching
20:00 Struggles with Perimenopause and Body Image
20:56 Discovering Strength Training
21:47 Building Confidence Beyond Body Image
26:09 The Rebuild Method: A Path to Happiness
29:31 Client Success Stories
34:36 Small Steps to Build Self-Trust
38:57 Conclusion and Contact Information
Kylie Rae LInks:
Sarah Wood Coaching Links:
Get my FREE Fuelling for fat loss scorecard here
Learn more about my Lean, Strong & Thriving 1:1 coaching program here
If you're ready to shed unwanted body fat by getting lean and strong - for life - book a free lifestyle roadmap call here
In this episode of the Vital Shift Podcast, I tackle the complex topic of nutrition for fat loss, particularly during perimenopause.
I address the common challenges faced by women in this life stage, including changes in body composition despite unchanged lifestyles.
I identify three primary factors contributing to fat gain and provide five evidence-based principles for sustainable fat loss to offset those factors..
Get your FREE 'Fueling for Fat Loss Scorecard' (below - or DM scorecard on Instagram @sarahwoodcoaching) so you can assess your own diet against these 5 proven principles for fat loss.
00:00 Introduction to Fueling for Fat Loss
02:20 Understanding Body Composition Changes in Perimenopause
02:40 Three Key Factors Affecting Body Composition
04:54 The Myth of Magical Diets
06:04 Five Evidence-Based Principles for Fat Loss
09:59 The Vital Shift Method: Fuel, Lift, Sleep1
0:23 Recap and Action Steps
11:19 Conclusion and Next Steps
Calculate your daily calorie requirements here
Ready to get lean and strong for life? Check our my Lean, Stron & Thriving program here or book your free lifestyle roadmap call here
In this episode of the Vital Shift Podcast, I discuss a shift in my business and the promise I make to women who join my signature Lean, Strong and Thriving program - away from a focus on just weight loss and toward a more comprehensive focus on shedding unwanted belly fat.
I explain the importance of addressing body composition, minimizing belly fat, and improving metabolic health.
I highlight the three key factors that contribute to unwanted weight gain during perimenopause:
I also elaborate on how these factors lead to insulin resistance and visceral fat storage.
The episode concludes by emphasizing the program's holistic approach, structured around the pillars of lifting, fuelling and sleeping to ensure women attain long-lasting health benefits. - as well as look smoking hot in midlife.
00:00 Introduction and Welcome
00:05 The Shift in My Business Focus
00:43 Beyond the Scale: True Health Goals
02:12 Targeting Belly Fat and Metabolic Health
03:48 Understanding Perimenopausal Weight Gain
05:34 The Vital Shift Method: Lift, Fuel, Sleep
06:03 Conclusion and New Promise
Connect with Sarah on Instagram
Explore Sarah's Lean, Strong and Thriving Program
Book a lifestyle roadmap call if you're ready to get Sarah's support to shed unwanted belly fat by getting lean and strong for life
In this episode of the Vital Shift Podcast, we dive into the common frustrations women face while trying to lose weight during perimenopause.
Despite rigorous exercise routines and disciplined diets, many women find the weight stubbornly persists.
Sarah explains how chronic stress and the body's response to overexertion can sabotage weight loss efforts.
The episode covers the science behind the HPA axis and how stress hormones like cortisol impact the body.
It also introduces a balanced approach that combines intelligent strength training, adequate protein intake, effective stress management, and personalized coaching through the 'Lean, Strong, and Thriving' program.
Tune in to discover how shifting from a high-stress, high-effort regime to a sustainable, enjoyable lifestyle can help achieve lasting weight loss and a healthier life.
00:00 Introduction: The Perimenopause Weight Loss Struggle
01:01 The High Achiever's Dilemma
02:22 The Impact of Stress on Weight Loss
06:26 Understanding the HPA Axis
11:48 Chronic Stress and Weight Gain
18:28 A Sustainable Approach to Weight Loss
22:33 Conclusion: Join the Lean, Strong, and Thriving Program
Book a lifestyle roadmap call if you're ready to get Sarah's support to lose 5+ kilos and keep it off
Connect with Sarah on Instagram
Get Sarah's FREE guide - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job
Explore Sarah's Lean, Strong and Thriving Program
In this episode of the Vital Shift Podcast, I delve into four lifestyle factors contributing to your weight gain during perimenopause, and how to combat them.
I help you to see why 'balancing' or blaming your hormones is unhelpful and how focusing on simple, but powerful lifestyle changes will help you gain control of your weight and long-term health.
At the end of this episode, I hope you'll feel empowered with the strategies you need to lose the perimenopause weight and keep it off - without feeling hungry, exhausted, or like it's a full-time job.
00:00 Introduction to Weight Gain in Perimenopause
03:52 The Impact of Physical Activity
08:10 Loss of Lean Muscle Mass
11:24 The Role of Sleep
14:00 Managing Stress in Midlife
16:11 The Vital Shift Method
17:48 Conclusion and Coaching Program
Connect with Sarah on Instagram
Get Sarah's FREE guide - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job
Explore Sarah's Lean, Strong and Thriving Program
Book a lifestyle roadmap call if you're ready to get Sarah's support to lose 5+ kilos and keep it off
In this episode of the Vital Shift Podcast, Sarah shares her personal experience of taking a 40-day break from alcohol.
She discusses her motivations, including improved sleep, brain clarity, and energy levels.
As part of her 'vital shift' method for perimenopausal women, she outlines the negative impact of alcohol on sleep and overall health, especially in the context of menopause.
Sarah also talks about the strategies she used to successfully complete her break from alcohol, emphasizing evidence-based practices and the importance of understanding one's 'why'.
Additional insights include how to manage cravings, the role of accountability, and setting effective goals.
The episode concludes with a discussion on 'urge surfing' and the benefits she experienced from abstaining from alcohol.
00:00 Introduction to the Vital Shift Podcast
02:15 Why I Took a 40-Day Break from Alcohol
03:50 The Impact of Alcohol on Sleep and Health
07:54 Strategies for Taking a Break from Alcohol
16:14 Setting Effective Goals for Success
21:08 Urge Surfing: Managing Cravings
23:33 Benefits and Reflections on the 40-Day Break
24:08 Conclusion and Next Steps
Connect with Sarah on Instagram
Get Sarah's FREE guide - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job
Explore Sarah's Lean, Strong and Thriving Program
Book a lifestyle roadmap call if you're ready to get Sarah's support to lose 5+ kilos and keep it off
In this episode of the Vital Shift Podcast, Sarah introduces the 'Vital Shift Method,' a personalized lifestyle strategy designed to help perimenopausal women lose five or more kilos without feeling hungry, exhausted, or like it's a full-time job.
The method is built on three core pillars: lifting, fuelling, and sleep.
Each pillar includes actionable steps and scientific insights.
Lifting involves progressive strength training and adequate protein intake; fuelling focuses on a balanced diet tailored to individual needs; and sleep addresses the importance of quality rest and managing stress.
The episode also includes personal anecdotes and a sneak peek into future episodes that will delve deeper into each component of the method.
00:00 Introduction to the Vital Shift Method
01:59 The Importance of Lifting Weights
09:18 Fueling Your Body Right
17:10 Mastering Sleep for Better Health
23:20 Conclusion and Next Steps
Connect with Sarah on Instagram
Get Sarah's FREE guide - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job
Explore Sarah's Lean, Strong and Thriving Program
Book a lifestyle roadmap call if you're ready to get Sarah's support to lose 5+ kilos and keep it off
In this very first episode I'm sharing my raw and personal story of my lifelong relationship with food, exercise, and my body.
From the pressures of the supermodel era to the frustrating cycle of gaining and losing the same five kilos, I'll take you on my journey to finally finding peace.
Listen in to hear about the turning point that happened when I hit perimenopause at 48 and my body suddenly changed.
My usual strategies stopped working and all those old feelings of body shame that I thought I'd overcome resurfaced.
I'll share how the frustration from that experience led me back to university to find the evidence-based answers that helped me get leaner and stronger than I've ever been.
This episode is for you if you feel like you're at war with your body and are ready to find a new, more sustainable way forward.
[00:28] Despite my long history of body shame, I'm now 52 and the strongest and leanest I’ve ever been.
[01:07] Growing up in the supermodel era and the damaging belief I held that being thin was the key to happiness and success.
[02:00] The beginning of my long cycle of starving, binging, and the overwhelming feelings of shame and failure I experienced.
[06:20] How discovering yoga in my thirties was the very first step toward healing my relationship with my own body.
[08:30] The challenges I faced trying to maintain a healthy lifestyle while working a high-stress corporate job.
[09:38] How becoming a mother at 42 completely changed my perspective on self-love and why I was determined not to pass on my own body shame.
[11:36] The moment everything changed: when perimenopause hit me at 48 and my usual routine of running and healthy eating just stopped working.
[12:37] The confusion and frustration of going down the research rabbit hole, only to find confusing and contradictory advice.
[13:05] My decision to go back to university to study the science for myself, majoring in psychology with a minor in strength & conditioning.
[13:47] How I finally figured out how to lose the weight by creating a sustainable lifestyle that I truly love.
[14:29] My key message for you: True freedom comes when you heal your relationship with your body first, so that losing weight becomes a choice, not a condition for your self-worth.
Connect with Sarah on Instagram
Get Sarah's FREE guide - how to lose 5+ kilos in perimenopause - AND keep it off - without feeling hungry, exhausted or like it's a full-time job
Explore Sarah's Lean, Strong and Thriving Program
Book a lifestyle roadmap call if you're ready to get Sarah's support to lose 5+ kilos and keep it off