Midlife Wellness In The Mountains – Details, episodes & analysis

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What workouts actually work in midlife—and which ones might be holding you back?

In this episode, we break down how to train smarter as your body and hormones shift through perimenopause and menopause. We cover cardio zones, the difference between HIIT and sprint interval training, why strength training is essential for bone density and longevity, VO2max, lactate threshold, and how to avoid getting stuck in that “gray zone” of workouts that don’t move the needle.

You’ll walk away understanding how to polarize your movement, improve endurance, support your metabolism, and feel stronger, more energized, and more at home in your body.

Lynette Talbot—mountain athlete performance coach, endurance athlete, and former physical therapist assistant—shares her simple, effective weekly framework to help you put this into practice without overwhelm.

If you’ve been wondering how to structure your workouts in midlife so they actually support your energy, hormones, and long-term health… this episode will bring clarity.

👉 Learn more about Lynette and her work at billygoatswift.com

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_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

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In this episode, we explore the concept of “wilding” and how reconnecting with the natural world can help women feel more free, embodied, and fully themselves—especially in midlife. 

We talk about cycles, the pressure to stay the same, and why nature may be the missing piece in how we heal, grow, and evolve.

Nicole Jefferson from Wilding Therapy is my guest

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

Janet Stone has been one of my favorite yoga teachers for the last 10 years and I loved our conversation about hormone changes in Perimenopause and Menopause. 

This was a wonderful and rich conversation about tangible ways yoga and yoga teachings and yoga rituals can improve how we experience perimenopause and menopause. 

Janet gives us several of her favorite daily practices to try and it turns out we are quite close in our journey towards menopause.

You will love this chat

Janet Stone is online at https://www.janetstoneyoga.com/
You can find her on instagram here @janetstoneyoga

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

There are several ways our microbiome directly impacts our hormones and health. Microbiologist and Microbiome expert, Kiran Krishan, joined me today to break down several of the ways our microbiome affects hormones and symptoms we may experience all over the body.

The relationship between the microbiome and hormones is fascinating, particularly in midlife as our hormones are changing.

It turns out improving our microbiome is one way to improve how we experience perimenopause and the transition to menopause. Our microbiome impacts our metabolism, brain, mood, digestion, immune function, and common symptoms like weight gain, hot flashes, memory issues, anxiety, joint pain, and more. (And the microbiome is one of the things we focus on at The Empowered Midlife Method. 

You can find Kiran Krishnan on instagram here

Relevant Pubmed Articles
microbiome
Microbiome 2
Microbiome 3

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

Herbs are an incredibly effective tool to support the nervous system  and  bring ease into the body. I loved this weeks talk with herbalist and apothecary owner Rebecca Luna.

Reducing stress and calming the nervous system is critical at midlife as we are more sensitive to stress AND fluctuating hormones create more stress on our body. 

Reducing stress in midlife is key to feeling better and aging our best.

Rebecca gives us her favorite herbs to relieve stress, explains how to use them, and speaks into the brilliance and power of herbal medicine.   

You are going to love this discussion and I hope you walk away feeling excited and confident playing more with herbs.  And I know this will help you feel more calm and at east in Perimenopause or Menopause.

You can find Rebecca and her Apothecary online here
You can find her on instagram here

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

Monica Paz MS, FNLP was a practicing dietician who discovered she needed to learn new skills to improve her energy, mood, blood sugar, body pains, sleep, and ultimately take control of her health.
She turned to functional nutrition and quickly learned how food, when she ate, her stress, toxins, and other factors were tanking her health.
She shares how mood and anxiety can be symptoms of dysregulated blood sugar and steps to improve how your body makes energy. 

You can find Monica online here
You can find Monica on Instagram here

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

Today I sat down with my old river guiding friend, Dr Kaisa Copalla, to discuss the role stress plays in our perimenopause journey and how addressing it helps us uplevel to our fullest capacity in Menopause. 

When our hormones change in midlife our adrenals BEG for our attention.  There are so many real demands on us at midlife but there are a few small things we can do to improve our stress response and Kaisa shares several secrets that I cannot wait to try.

Kaisa and I both believe Menopause is a time of wise badassary and look forward to it being our most empowered years. 

You can find a couple of old river guiding pics of us over on the podcast website

You can find Kaisa online at her clinic Harmony Wellness
You can also find her on instagram here

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

Food impacts our mood in various ways including through our microbiome, the gut brain connection, leaky gut, blood sugar swings, and chronic inflammation.   Camilla and I discuss foods that disrupt mood and foods that support feeling calm and balanced.

With changing hormones in Perimenopause, being mindful of our food choices becomes even more important if we want to feel calm and peaceful and reduce anxiety, fatigue, brain fog, and irritability. 

You can find Camilla online here

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

Jules Blaine Davis  "is on a fierce journey to spread permission, freedom, beauty and LOVE like wildfire all over our phenomenal lives, in and out of the kitchen."
Jules and I discuss how the kitchen shapes us, she gives us tangible ways to connect with ourselves and to slow life down so we can be present, nourished, and live our fullest life.

And if you ask me, this is all more important as we transition in perimenopause to menopause and are called to come into alignment with our authentic selves 

You can find Jules on her website
You can also find her on Instagram

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild. 

Send us Fan Mail

Author and Naturopath, Dr. Lara Briden, joined me today to talk about Perimenopause and Menopause.
We discussed ways the modern world creates an evolutionary mismatch, which makes hormone transitions more challenging.
Lara discuses the phases of Perimenopause (even a new phase she just added), and explains how understanding the science helps us trust our body and find solutions to improve common symptoms like weight gain, sleep problems, mood changes, and more.
Lara has written several empowering books for women.
You can find Lara and her books online here

Support the show

_____________________________________________________________
💃🏽You can find Janel Anderson online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Club here

🌀 Free Masterclass- Your Map to Midlife Health

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age. 

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.