The Empowered Midlife Podcast copertina

The Empowered Midlife Podcast

The Empowered Midlife Podcast

Di: Dr. Nic + Nat
Ascolta gratuitamente

Offerte di stagione | 0,99 €/mese per i primi 3 mesi

A seguire 9,99 €/mese – si applicano condizioni. Puoi disdire mensilmente.
A proposito di questo titolo

Hosted by twin sisters Dr. Nicole Sandilands, ND and Dr. Natalie McCulloch, ND, naturopathic doctors and Menopause Society Certified Practitioners, the Empowered Midlife Podcast is a space where women can learn what’s really happening in their bodies during perimenopause and menopause.


After years of working with women in clinical practice, Dr. Nic and Dr. Nat saw the same pattern again and again: women feeling overwhelmed by symptoms, dismissed by the healthcare system, and left trying to figure things out on their own.


This podcast was created to change that.


Each week, they break down the science behind midlife health and share practical strategies to help you navigate your 40s and 50s with more clarity and confidence.


Through evidence-based guidance, real clinical insight, and sisterly conversation, they explore the symptoms and changes many women experience during this transition.

Topics include hormones, sleep, mood, metabolism, energy, brain fog, libido, and the daily habits that support long-term health.


Midlife isn’t the end of your health story. With the right tools and support, it can be one of the most vibrant and empowering chapters yet.

© 2026 The Empowered Midlife Podcast Igiene e vita sana
Episodi
  • 8. Food as Fuel: Nutrition That Actually Works Now

    8. Food as Fuel: Nutrition That Actually Works Now
    Nov 2 2026
    If you've ruled out the usual suspects, you're sleeping, you're moving, your labs look fine, and you still feel like you're dragging, this is the episode.We're going back to one of the founding principles of our practice: food is fuel. It's the gas you put in the car. And in midlife, a lot of us are quietly running on fumes. Not because we're not trying. Usually because we're trying the thing that worked ten years ago. Skipping breakfast. Fasting until lunch. Cutting carbs. Eating less and moving more and wondering why the wheels fall off at 3 p.m.We get into why intermittent fasting isn't something we recommend for most of the women in front of us, why carbs are not the enemy (Dr. Nat's patient who was crashing every afternoon simply wasn't eating any), and why the protein push so many of us are on can quietly come at the expense of fiber. Dr. Nic learned that one by tracking her own meals.Then we get practical. What a real breakfast looks like, with the protein and fiber numbers we aim for. Why Greek yogurt, cottage cheese, eggs, and two tablespoons of chia seeds do more work than a bagel ever will. Why "I was so good at breakfast and lunch" is often the problem, not the proof. And the one framework with the most research behind it for midlife health: a Mediterranean diet, with a protein-forward lens.Nic also tells the story of the day she got so hungry at the mall she couldn't form a sentence. We are not perfect. We are a work in progress, same as you.This is your season of nourishment, not your season of fasting.In this episode:(01:05) Why we're going back to basics: food as fuel for energy, focus, and hormones (01:31) Energy fluctuates in perimenopause, and before we blame hormones, let's look at the gas in the tank (02:32) Body composition changes are real, and why that pushes women toward intermittent fasting (03:02) What "fasting" usually looks like in our office: skipping or delaying breakfast (03:31) Nic's 2020 story, and why what felt fine then feels impossible now that she's strength training in her 40s (04:31) Why we're not fans of intermittent fasting for most women in midlife (04:54) The building blocks: protein, fiber, and please stop fearing carbs (05:23) The patient crashing at 3 p.m. who was eating almost no carbohydrates (05:43) Carbs got a bad rap. It's not that they're bad, you just need the right ones, in balance with protein (06:06) "We need to be in a season of fueling our body, not depriving it" (06:27) The mall story: Nic gets so hangry she can't think (07:20) Hangry in your 40s looks a lot like irritability, and we're quick to blame hormones (08:09) Protein's role in body composition and blood sugar balance (08:30) Protein forward, but not at the expense of fiber. What Nic found when she tracked her own meals (09:21) Breakfast is where most people fall short (09:34) Bagels, cereal, muffins, oatmeal alone: carb, carb, carb, no protein (10:24) The target: roughly 25 to 30 grams of protein at breakfast (10:39) Easy wins: Greek yogurt, cottage cheese, omelets with extra egg whites (10:55) Fiber wins: fruit, whole grains, nuts and seeds. Two tablespoons of chia is about 10 grams (11:12) Daily fiber: 25 to 30 grams, which means about 10 grams per meal (11:41) Smoothies done right, and why hunger is a signal, not a weakness (12:15) The 3 p.m. coffee or sugary snack, and what it's usually telling you (12:32) "I was so good at breakfast and lunch." Why undershooting sets you up for cravings and a slump (13:15) The diet with the most research for midlife, longevity, and hormones: Mediterranean (14:13) Our version: a Mediterranean approach with a protein forward lens (14:43) When to rule out iron, vitamin D, B12, and thyroid before you blame your plate (15:34) How to get clarity: track with a tool like MyFitnessPal and see where you actually land (15:58) Why it's really hard to feel good on 1200 calories (16:07) If your exercise goes up, your nutrition has to go up with it (16:44) Look in the rear view mirror: did I set my day up to support me? (17:09) This is your season of nourishment, not your season of fastingKey takeaways:Energy problems in midlife are often fuel problems. Before you blame your hormones, look at your plate. Breakfast is where most women fall short. Aim for roughly 25 to 30 grams of protein and about 10 grams of fiber. Protein forward, yes. But not at the expense of fiber. Track for a week and you might be surprised. Carbs are not the enemy. Pick the right ones and pair them with protein. If your energy crashes mid afternoon, you probably undershot lunch, not overdid it. Hangry in your 40s looks like irritability. Rule out hunger before you rule in hormones. Mediterranean diet with a protein forward lens is the framework with the most research behind it. If you've added exercise, add fuel. One without the other is a recipe for exhaustion.Connect with us:Join the Empowered Midlife Hub:https://drnicandnat.com/hub-waitlistInstagram...
    Mostra di più Mostra meno
    19 min
  • 7. Brain Fog in Perimenopause: You're Not Losing Your Mind

    7. Brain Fog in Perimenopause: You're Not Losing Your Mind
    Oct 26 2026
    Have you ever walked into a room and completely forgotten why you're there? Seen someone whose name you absolutely know and watched it refuse to come? Lost your train of thought mid sentence, or read the same email four times without taking any of it in?You're not alone, and you're not losing your mind.This episode is about brain fog in perimenopause and menopause. What it is, why it happens, what the research actually shows, and what helps. Because the first place almost every woman's mind goes is early dementia, and we want to take that fear off the table right away.We both know this one personally. The first time either of us felt it was in the postpartum fog, and it's crept back in our 40s. Nat forgot one of her daughter's appointments this week. Nic can't tell you why she's in the pantry. So this is a conversation between two people who live it, not a lecture.We talk about what brain fog actually looks like day to day, why it can show up long before hot flashes or a missed period, and the surprisingly high number of women who experience it. We get into estrogen's role in the brain and why unpredictable hormone swings make it hard for the brain to keep up. We spend real time on sleep, because when you layer sleep deprivation on top of hormone shifts, everything gets worse. And we talk about the good news, which is that this is a recalibration, not a decline. For most women it lifts after menopause.Then what helps. Sleep first. Blood sugar and why breakfast is no longer optional. Movement. Stress and the power of saying no. And self compassion, because panicking and pushing harder make it worse.Your brain is adapting. It's not failing.In this episode:(00:01) The opener: the room, the name, the email you've read four times (00:44) Why this symptom is so scary, and the fears that come with it (01:26) The first time we felt it: postpartum brain, and how it's back in our 40s (02:29) Nic in the pantry, Nat and the forgotten appointment (03:16) What brain fog looks like: concentration, multitasking, learning new tech, word finding (03:43) Why it can start in early perimenopause, before periods change or hot flashes show up (04:20) How common it is. Roughly 40 to 60 percent of women report brain fog through the transition (04:42) The myth that this is just aging, and what the research says instead (05:04) The good news: it typically improves after menopause. A recalibration, not a decline (05:28) Estrogen's receptors in the brain, and its role in memory, attention, focus, and executive function (06:22) Why unpredictable swings are harder on the brain than a steady level (06:26) The book Nat recommends if you want to go deep: The Menopause Brain by Dr. Lisa Mosconi (06:52) Perimenopause is a full body transformation. No part gets left out (07:20) The hard timing: brain fog hits right when women are at the top of their careers (07:59) Stacking responsibilities on a brain that's recalibrating (08:40) Sleep: the double whammy of hormone shifts plus sleep deprivation (09:40) Poor sleep alone slows memory, attention, and processing speed (10:10) The dementia question, answered (11:08) What actually helps, starting with sleep (11:17) What the research shows about HRT and brain fog, and the night sweats connection (12:05) Blood sugar and brain fuel. Why skipping meals fogs you up (12:25) "Breakfast used to feel optional in my 30s." Why Nic can't skip it now (13:01) Exercise, blood flow to the brain, and why movement wakes you up (13:24) Stress, focus, and the midlife season of saying yes to too much (14:28) Self compassion. Your brain is adapting, not failing (14:28) The takeaways: common, normal, temporary, hormone related. You are not brokenKey takeaways:Brain fog is real, common, and hormone related. Roughly half of women experience it through the transition. It is not early dementia and it is not just aging. For most women it improves after menopause. Estrogen has receptors throughout the brain. Unpredictable swings in perimenopause are what the brain struggles with. Sleep is the biggest lever. Treat whatever is waking you up, including night sweats. Skipping meals fogs you up. If you're fasting until noon and feeling foggy, those two things may be related. Movement, stress management, and saying no all count. Be kind to yourself. Pushing harder and panicking make it worse. Your brain is adapting, not failing.Connect with us: The Empowered Midlife Hub is reopening soon. Join the waitlist and you'll be the first to hear: https://drnicandnat.com/hub-waitlist Instagram: @dr_nic_and_nat Website: www.drnicandnat.comThe content shared on this podcast is for educational and informational purposes only. It is not medical advice and is not a substitute for personalized care from your own healthcare provider. Nothing discussed creates a patient provider relationship. Please speak with your physician, nurse practitioner, or qualified healthcare professional about your individual health ...
    Mostra di più Mostra meno
    17 min
  • 6. Sign Up Before You Feel Ready: Four HYROX Races, Five Lesson

    6. Sign Up Before You Feel Ready: Four HYROX Races, Five Lesson
    Oct 19 2026
    If you had told us a few years ago that we would pay good money to run eight kilometers, push a sled and do burpee broad jumps, we would have thought you were a little nuts. And yet here we are, just back from our fourth HYROX in Toronto, wearing the t-shirt and the sweatshirt.Here is the part we want you to hear. We did not start as athletes. We got back into consistent training around three years ago, six weeks into a new gym, when one of the owners asked if we had heard of a race coming to Canada. We went home and googled how to spell it. After a half distance practice run, Nic wanted a refund. Four races later, we have learned more about showing up than we ever expected from a fitness event.This episode is the story of how we got here, what each race taught us, and why we think you should put something on your calendar before you feel ready for it. You won't feel ready. That is the point.What we cover (timestamps approximate)00:00 Welcome to the post race glow. Our fourth HYROX is done, and we explain why this is about so much more than a race.00:56 What HYROX actually is. Eight kilometers broken into one kilometer at a time, with a station between each one: ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.02:46 Solo or doubles. We have only raced as a duo, which is why everyone on the track is dressed the same.03:42 How we got here. Kinesiology degrees, exercise that got sporadic after kids, a virtual trainer, a gym that closed, and a new gym six weeks before someone mentioned HYROX.05:04 August 2024. Googling the spelling, signing up, and a half distance practice run that ended with Nic asking for a refund.06:41 Race one. The only goals were to finish and not throw up. We paced ourselves, did better than we expected, and realized there was something here.07:19 Race two. A year of consistent training, the app that shows you your numbers, and five minutes shaved off our time.08:34 Race three in Ottawa. Celebrating before analyzing, and the race that was hardest on Nic mentally.10:44 Race four. Mentally our strongest, with more outdoor running behind us.11:22 What changed in how we fueled, and why we should have done it sooner.12:27 Why a challenge on the calendar changes how you show up, and why "I'm not ready yet" misses the point.14:12 Performance goals instead of "skinny jeans." The pull up, the push up, the 5K.14:53 Fast and strong. Why midlife fitness needs both cardio and strength.15:55 Being in the room. The finish rate, the people of every shape and size on the track, and why proximity matters in fitness and in business.17:11 The ripple effect. Our team members who raced with us, and Nic's husband's first race.18:21 Lesson one: self doubt gets quieter when you keep showing up.19:53 Lesson two: do things that make you nervous and excited.21:19 Lesson three: you are stronger than you think.21:56 Lesson four: who you surround yourself with matters.22:51 Lesson five: fueling matters as much as training.23:25 Sign up for something before you feel ready, and why movement is a non negotiable in midlife.25:00 Rapid fire. Least favorite station, the lowest moment of the last race, and what comes next.27:41 Closing thoughts. Consistency wins.Key takeawaysPut something on your calendar before you feel ready. Nobody is ready twelve weeks before a race. You become ready by training toward it.Choose a performance goal over an aesthetic one. Pick something your body can't do today, like a pull up, a push up or a 5K, and let consistency get you there.Midlife fitness needs both buckets. Cardio keeps you fast and strength keeps you strong, so don't go all in on only one.Self doubt gets quieter every time you show up. Growth lives just outside your comfort zone, and you are stronger than you think.Surround yourself with people chasing what you want, and fuel your training as seriously as you train.ClosingIf this one stirred something up, you don't have to figure out your own version alone. The Empowered Midlife Hub is reopening soon, and you can join the waitlist here: https://drnicandnat.com/hub-waitlistThanks for hanging out with us on this episode of the Empowered Midlife Podcast. Follow along on Instagram at @dr_nic_and_nat and find us at www.drnicandnat.com.DisclaimerThe information shared on this podcast is for educational and informational purposes only and is not intended as medical advice. Listening to this podcast does not establish a doctor patient relationship with Dr. Nicole Sandilands ND or Dr. Natalie McCulloch ND. Always consult your qualified healthcare provider before making changes to your health routine, treatment plan, or medications. Opinions expressed on this podcast are those of the hosts and guests and do not replace individualized medical care.
    Mostra di più Mostra meno
    57 min
adbl_web_anon_alc_button_suppression_t1
Ancora nessuna recensione