Episodes
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In this final episode of season 3, I reflect on the journey so far and introduce an exciting new direction for the podcast.
Tune in to find out about my personal and professional reasons for shifting focus towards perimenopause and its myriad of challenges, from weight gain and insomnia to mood swings and nutritional confusion and overwhelm. If you're over 40 and are navigating the stressors of this life stage (but wish to thrive through it!), please tune in and get a sneak peek at the podcast’s fresh new identity: 'The Peri Pod'.Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
Let's dive into a balanced approach to healthy weight loss for women over 40, especially those of us navigating perimenopause.
In this solo episode, I introduce you to a dual approach to weight loss, including physical health and mental wellbeing, and challenge the stigmas surrounding weight loss and body image. I tell you why embracing BOTH aesthetic goals and mindset shifts are key to achieve sustainable, healthy, and empowering results.
Whether you’re struggling with weight gain, body image or mood swings, I think that this episode will offer a holistic view to help create lasting habits and thrive in your own skin through perimenopause and beyond. Listen in for pragmatic advice, real talk, and the encouragement to pursue your goals (unapologetically and shame-free!).
00:59 The dual approach to weight loss
02:19 Balancing physical and mental health
03:38 Embracing aesthetic goals and why it's OK to have them
09:28 Combining mindset and nutrition
14:13 Intuitive eating and its challenges
16:28 Achieving lasting weight loss and health goals
Are there changes you need to make in both your mindset and your physical habits? Share your thoughts and feedback on this dual approach – I’d love to hear from you!Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
Episodes manquant?
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In this episode, I’m chatting with pelvic health UK-based expert and author, Clare Bourne, to explore the often overlooked importance of pelvic floor health during perimenopause. Clare delves into the interconnectedness of pelvic floor muscles with overall body health and underscores why proactive and preventative measures are crucial, especially in our 40s and beyond.
From understanding the basics of pelvic floor anatomy to the role of weight lifting and exercise, and the impact of hormonal changes during menopause, taking about her book (Strong Foundations), this episode is packed with actionable tips and moments worth jotting down. Clare’s expertise shines through, and her approach to accessible women’s health care is both informative and inspiring.
I loved this episode, and will be using it as a resource for myself and my clients. If you’re a woman aged 35+, this episode is a must-listen! Tune in to maintain and improve your pelvic health, reduce symptoms of incontinence, and embrace a holistic approach to ageing proactively.
Connect with Clare via her website and Instagram. Also, check out Clare's book, Strong Foundations - highly recommend!
00:46 Clare's journey into pelvic health02:26 Understanding pelvic floor muscles
03:08 Impact of ageing on pelvic health
04:46 Importance of preventative health
06:54 Effective pelvic floor exercises - just kegels?
09:47 Challenges and misconceptions
12:04 Holistic approach to pelvic health
18:19 Hormonal Changes and pelvic health
21:18 Exercise and pelvic floor health
24:40 The importance of screening and support
25:48 Empowerment and understanding pelvic health holistically
32:13 Personalised care and Clare’s approach to accessible health
36:58 Recognising symptoms and when to seek help
Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, I am introducing the powerful Thought Ladder technique, a cognitive tool, designed to help women in perimenopause shift from negative to positive mindsets through small, actionable steps.
The episode addresses common unhelpful thoughts related to nutrition, body image, and overall wellbeing, and provides practical examples on how to implement the technique for more 'believable' and personalised beliefs and mantras and creating sustainable change that can help improve mood and habits. Listen to create realistic and achievable beliefs, boosting self-confidence and facilitating a healthier, happier self in your 40s and well beyond!
To support this practical episode, I've created a FREE download and template for YOU to keep! Go ahead, and click here to download it and complete the exercises and create personalised mantras and supportive beliefs that motivate you more to take action, boost your self-confidence and create gradual shifts likely to stick.01:12 Understanding negative vs positive thoughts
03:18 Mainstream advice and its limitations
04:37 The concept of Thought Ladder
05:37 Applying Thought Ladder to weight loss
09:47 Practical Examples and Exercises
13:02 Free resource (check it out here)
Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, we focus on the importance of protein and balanced nutrition during perimenopause. Why protein is crucial for women in their forties?
The episode offers practical tips for incorporating more protein into your diet, meal ideas, understanding current nutritional guidelines and the significance of balanced meals that include all macronutrients. This mini-guide will give you the knowledge to make smarter food choices for weight loss, better health and wellbeing in perimenopause and well beyond.
00:57 The importance of balanced nutrition
02:56 Understanding protein and its key functions
05:56 Protein's role in hormonal balance and muscle health
09:34 Government guidelines and recent research on protein intake
14:45 How to calculate your protein needs with practical tips
20:41 Common misconceptions and things to try in real life
24:15 Final thoughts on balance and taking small steps for lasting health resultsSupport the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
An insightful episode focusing on the importance of sleep in those perimenopause and menopause years! Sleep coach Carla Butler shares her expertise on how hormonal fluctuations affect sleep and offers practical tips to improve sleep quality. Learn about the different stages of sleep, morning sunlight benefits, effective and doable evening routines, and lifestyle factors that impact sleep.
If you’re a busy woman over 40 wanting to optimise her sleep and overall wellbeing, this episode if for you!
00:52 Meet Carla: The Sleep Coach
02:57 Understanding sleep patterns in menopause
03:30 Hormonal impact on sleep
04:40 Sleep hygiene and environmental
09:53 The role of wearables
13:52 Sleep perception
20:24 Lifestyle affecting sleep
22:13 Doable Evening Routines
35:55 Case Study: managing sleep in perimenopause chaos
Connect with Carla here or via Instagram.Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, Ags debunks a myth of small steps being embarrassing or useless. Let’s face it, we often crave quick results and get frustrated with tiny beginnings, especially when trying to overhaul habits that took YEARS to form. Tricky?
Well, many of us feel embarrassed by the idea of starting so small..so what do we do? We don’t start at all! But here’s the thing: those small steps are crucial for the magic to happen.
Whether it's sneaking in a short daily workout or adding an extra serving of veggies, these small tweaks can create a ripple effect leading to major health improvements over time. And this is key in perimenopause.
Listen to learn how to change your perspective on tiny steps, how to set realistic, bite-sized goals and ACTUALLY stick to them, so you build momentum and confidence and finally feel more in control of your wellbeing.
01:32 - Overcoming the Embarrassment of Small Beginnings
01:55 - The compounding effect of incremental changes
04:44 - Setting realistic and sustainable goals
07:41 - Creating a Routine for Lasting Change
08:31 - Challenge yourself: the 30-day small habit test
Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
We know what it's good for us. We know there are some things we need to create or to be different in our life, whether it's eating differently or whether it's exercising more or looking after ourselves and our stress levels. And yet we are not doing them. What the heck?
In this episode, Ags discusses the common theme of resistance, particularly as it pertains to perimenopause and health-related changes. We dive into the natural ways of why resistance shows up when making lifestyle changes, the role of hormonal fluctuations during perimenopause on motivation and energy levels, and the societal pressures that can exacerbate these challenges. I feel like it's a topic that often gets missed, but if you experience resistance to change in your 40, know that it is NORMAL! (I literally experienced it as I was recording THIS episode ;)).
Ags also shares practical strategies for overcoming resistance, including self-awareness, setting clear and manageable goals, and creating a supportive environment. By understanding these complexities, you can better navigate changes and invite a little more self-care and understanding into your perimenopause journey.02:39 A deep dive into resistance: understanding its roots
05:23 The hormonal dance and what resistance got to do with it
09:02 Societal expectations and midlife sneaky stereotypes
14:59 Real-life practical strategies for overcoming resistance
23:25 Recap and some personal experiences
Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, Jackie Lovett, a nurse with over 25 years of experience specialising in women's health, shares her insights on juggling her roles as a nurse, fitness, and nutrition coach. Based in Miami, Florida, she brings a wealth of knowledge about healthy ageing, managing menopause symptoms, and debunking myths around metabolism and weight gain in midlife.
Jackie emphasises the benefits of resistance training and proper nutrition. We chat about the importance of protein and carbohydrates intake, and address common exercise misconceptions among women over 40. There is a lot of practical advice on setting realistic fitness goals, maintaining motivation, and creating sustainable habits for life! Jackie's holistic approach to wellness and attitude and journey are so inspiring, empowering you to take control of your health journey, irrespective of their age. Tune in now!
02:55 Busting metabolism myths: insights for midlife health
03:53 The real culprits behind weight gain in midlife
06:30 Understanding metabolic rate and its components
09:48 The impact of diet: processed vs. unprocessed foods
14:10 The power of resistance training for women over 40
18:04 Starting strength training: tips for beginners
22:55 The importance of progressive overload in muscle growth
26:04 Exploring online personal training
27:33 Nutrition and fitness coaching: a holistic approach
34:03 Case study: a program for perimenopausal women
43:21 Staying motivated and consistent
46:37 Empowering women in perimenopause and beyond
Connect with Jackie here on Instagram and here at BioLayne website.Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
Season 3 of Age with Intention is here!
After a well-deserved and intentional break, I'm back with passion and energy to dive into intentional living and perimenopause.
Get ready for episodes on mindset, healthy habits, sleep, pelvic floor health, perimenopause symptoms, and more. And, join me on my journey in Bali as I navigate new challenges, slower pace after a hectic 4 years and embrace intentional rest. Re-learning it all!
Let's thrive together!Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, whether you’ve never done yoga, just starting out or practice regularly, Ags talks with Libby Stevenson, a post-menopausal yoga teacher and wellbeing advocate, who spills the beans on how yoga can be your midlife BFF, bringing benefits from head to toe around menopause.
This episode covers:
- why consider yoga in midlife? - whether you’re over 40, 50 or 60 and whether you prefer practicing in lycra or PJs. Libby shares her inspiring story of how she started with yoga just over 50 and became a yoga teacher only years after
- debunking myths and uncovering whole-body benefits of yoga, as a mind and soul makeover. We explore how stillness, breath-work and simple everyday tweaks can supercharge your self-awareness and mood during menopause
- yoga mindset - turns our that acceptance and letting go are kind of a big deal in yoga which was one of my key takeaways from this episode. Simple ideas and practical tips include the 'why' and the 'how' of adopting this mindset during midlife and how it can revolutionise your daily life
- yoga doesn’t require hourly practice daily in midlife - both on and off the mat
- how to start and get long-term benefits for healthy ageing (with a permission to NOT be bendy, younger or in a crop top :)
- Libby's inspiring story shows us how it’s never too late to find ‘your thing’ and reinvent yourself over 40 and well beyond.
Connect with Libby here: via Instagram, or via her websiteSupport the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, I am talking 2 powerful mindset shifts that can support healthy habits and how you think about your wellbeing in midlife.
Whether you're a health novice or a seasoned pro frustrated with plateaus, I've got mindset shifts that can transform your wellbeing. Two main areas that act as barriers to achieving results or creating healthy changes we can sustain are around consistency and volume of change we introduce. So this episode is a deep dive into those two key beliefs: consistency over intensity and mastering one habit at a time.
Actionable steps with included examples to help you look into any of your unhelpful thoughts of patterns. Listen now to ditch the perfectionism and overwhelm, and embrace a sustainable, intentional approach to healthy living as you age.Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, join Ags speaking with Oana Cioaba, who is a coach and a business owner, in a candid conversation about her personal experience with early menopause.
Oana shares her journey from the initial signs and diagnosis at age of 36 to the challenges and unexpected lessons along the way.We talk about the impact of early menopause on her life, work, and aspirations. From managing symptoms like hot flashes and brain fog to the emotional toll of fertility challenges, we explore how Oana navigated the complexities with resilience and self-awareness.
As a coach, Oana reflects on the importance of awareness and support during perimenopause. Her witty, real and honest narrative provides a unique perspective on embracing and learning through change, finding balance and thriving through life's unexpected twists.
We also address many aspects around menopause discussions and access to information out there. This episode is empowering, sheds light on the often-taboo topic of menopause and offers both relatability and practical insights for women on a similar journey. A must listen!
Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, let’s dive into the world of budget-friendly health. With the chaos of life and rising prices, staying healthy can be a challenge. I break it down to three key elements: nutrition, mental health physical activity. This episode is PACKED with practical tips. If you are nodding along and think ‘I need this’ I guarantee that you will find here something that you can implement even today to be healthier on a budget.
learn how to embrace seasonal produce and smart shopping and cooking that will give you nutrients and won’t break the bankmaintaining healthy mindset and mental resilience doesn't have to cost a penny; I cover some known and tried forms of relaxation and fun practices to uplift your spirits. It’s possible a mental boost to be absolutely free!covering things that do not require a fancy gym membership and include key elements for your overall fitness: cardio, resistance training and pleasure from exercisingWhich one of those will you try first?
This episode is inspired by many conversations with clients and friends and it’s a reminder for them (and me!) to age with intention — consistency is key. Small, intentional changes can make a big impact on your health without breaking the bank. So, let's embrace a healthier lifestyle without burning a hole in our wallets!
Here are links to things mentioned in the episode:
Yoga NIDRA (10 mins)
Insight Timer
Headspace App
Fiit AppSupport the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, hear about the coaching magic as your wellness GPS.
Should you try coaching? Is it for you? What to expect?!
Join me in debunking coaching myths, exploring its power in, for example, transforming eating habits, and navigating health in your 40s. I share some personal insights and many practical examples of how coaching may work in real life, for YOU.
This episode covers:
- coaching vs. therapy - yes, demystified
- coaching's impact and viewing it through different lenses: eating habits, overall health routines, midlife challenges and the proactive approach to prevention.
- discover the skill of asking powerful questions and how it can help you in any area of life (work, kids, you name it..!) - it's can be the ultimate curiosity tool!
- how coaching isn't advice-giving but personalised strategy-building
- how to recognise a good coach
- coaching: teaching you to fish, not handing you a fishI hope you get to see coaching as your potential proactive partner in creating a health and wellness routine and start to think of it as an investment in a healthier, happier life for the long haul. Ready to age with intention? Let's make it happen!
Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, Ags and her guest, Burnout and Sex, Love and Relationship Coach, Maude Burger-Smith, delve into the often-overlooked link between stress, daily habits and sexuality, particularly relevant for women over 40. This light yet insightful conversation challenges common misconceptions about women's sexuality as they age, encouraging a shift in perspective.
We challenge the idea that desire diminishes after 40 and emphasise the importance of exploring one selves, understanding responsive desire, and reclaiming pleasure in our hectic lives! The episode covers it all - from impact of physiological changes during perimenopause, body image, orgasms, concept of turn ons vs turn offs and daily doable practices to enhance sexual wellbeing.
Tune in today for connection between ageing and sexuality, practical advice and challenging societal norms around women's bodies and desires in midlife.
Connect with Maude here
Maude's websiteSupport the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this podcast episode, the focus is on advocating for yourself and taking ownership of your health and wellbeing, especially as women in their 40s, 50s, and 60s. The episode highlights the importance of questioning and challenging advice and information received from doctors, social media or other sources.
It also encourages self-education and staying open to different possibilities. I chat about the value of talking about your health concerns and seeking support through coaching or mentoring to achieve your wellness goals. I am certain this episode will make you think and can offer an important discussion on being your own advocate for a healthier and more confident life as you age. Don't be afraid to question, challenge things to make informed decisions. It's all about being in control and feeling fabulous as you age, intentionally :)Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, follow the incredible journey of Tania Dalton, post-menopausal coach and personal trainer and who took on an Ironman triathlon during onset of menopause (whaaat?!). Tania's not just sharing her inspiring personal story but also showing how knowledge can help women in their 40s make better choices for their wellbeing.
I loved this conversation where we talked juicy details about Tania's experience with hot flashes, sleep issues, and how understanding perimenopause empowered her to adapt her lifestyle. It's a reminder that knowledge can be your superpower when it comes to staying healthy. Especially important when you're in your 40s and wondering what the heck is coming for you!
Tune in for inspiration, practical real life insights, and the confidence that it's never too late to chase your dreams and change things!
Check out Tania's work and details about her upcoming wellbeing retreat in Crete:
Tania Dalton website: https://beautifulmidlife.com/
2024 Retreat websiteSupport the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
In this episode, we dive into the unsexy but crucial fundamentals of health and wellness. We discuss why you shouldn't rush into yet another diet or challenge and instead focus on these four key elements.
These may not be the most exciting topics, but they are the building blocks for a healthier and more vibrant YOU, especially in your 40s and as you hitting perimenopause. So, before you go hunting for the latest miracle diet or biohacking trends, make sure you've got these basics down. They're your keys to lasting wellness. And remember, even though they may not be the sexiest topics, they are the foundation upon which you can build a healthier future. So, cheers to the basics! And let's make them cool again :)Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland -
Ready to redefine goal setting beyond the corporate world and master your health desires with intention? In this episode of Age with Intention let's embark on a fun and clear exploration of setting goals for your health and wellbeing in your 40s.
Whether it's weight loss, fitness, or any health objective, I want to show you how to visualise success and what are 3 key things to an effective personal wellbeing goal. Discover the magic of micro-actions, the importance of planning and knowing your WHY.
Join me here to listen how to make your health goals a reality. Don't miss out, hit that subscribe button and sign up for our mailing list to stay in touch with me. Let's age with intention and achieve the health we desire!Support the Show.
PS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out!
Book a free call with me here.
Find Ags at:
Website: https://www.agsgalland.com
Instagram: @agsgalland
LinkedIn: @agatagalland - Montre plus
