How to Exercise in Midlife Without Burnout: Strength, Cardio, Pelvic Floor & Hormones with Megan Roup

What if the best workout for your body is not the hardest one, but the one you can actually keep showing up for? In this episode of hol+, Dr. Taz sits down with Megan Roup, founder of The Sculpt Society, celebrity trainer, mother, former professional dancer, and creator of a movement method designed to help women build strength, confidence, and consistency without burnout. Together, they explore why so many women feel overwhelmed by midlife fitness advice, especially around strength training, cardio, cortisol, pelvic floor health, menopause, and body composition.

Megan shares why extreme, all-or-nothing workout plans often fail women in real life, especially during midlife when hormones, sleep, stress, family responsibilities, and energy levels are constantly shifting. She explains how shorter, well-programmed workouts can still support muscle, bone density, cardiovascular health, mobility, and emotional well-being.

Dr. Taz and Megan also discuss pelvic floor function, progressive overload, cardio myths, GLP-1 medications, body image, intuitive movement, and why body confidence does not come from being thin. Megan offers a more realistic, joyful, and sustainable way to think about movement as medicine, especially for women navigating perimenopause, menopause, postpartum recovery, and the constant transitions of life.

This episode is for anyone who has ever felt like fitness became another source of pressure instead of a path back to themselves.


If you’re listening to this and thinking, “I know something is off in my body, but I don’t know where to start,” join the Circle here: 👉 https://holplus.co/circle

Movement is not just about weight loss. It is a hormone story, a nervous system story, a mental health story, and a body confidence story. Dr. Taz and Megan discuss how strength training, mobility, deep core work, cardio, breath, pelvic floor function, and recovery all work together to support women through different life stages.

Learn more about support related to this conversation:
Menopause & Perimenopause: https://holplus.co/conditions/menopause-perimenopause/
Hormone Balancing: https://holplus.co/services/hormone-balancing/

Megan also explains why cardio still matters, why pelvic floor release is just as important as pelvic floor activation, how progressive overload actually works, and why women should not abandon movement just because they are naturally thin, on a GLP-1 medication, or not trying to lose weight. She also shares how tools like sleep, energy, HRV, and readiness scores can help women choose the right workout for the right day.

Dr. Taz and Megan also discuss body neutrality, intuitive eating, food freedom, postpartum recovery, cycle syncing, and how women can stop using movement as punishment and start using it as medicine. They explore why thinness does not equal confidence, why body image struggles can show up at every stage of life, and why daughters are watching the way women talk about their bodies.

If you struggle with all-or-nothing workouts, midlife weight changes, high cortisol, body image pressure, pelvic floor concerns, menopause fitness confusion, fear of strength training, or feeling like fitness has become one more thing to “get right,” this episode will help you find a more realistic and supportive path forward.

About The Guest:
Megan Roup is the founder of The Sculpt Society, a celebrity trainer, former professional dancer, mother, and entrepreneur. She created The Sculpt Society to make dance cardio, sculpt, strength, mobility, pelvic floor, prenatal, postpartum, and midlife movement more accessible, joyful, and effective for everyday women.

About Dr. Taz:
Dr. Tasneem Bhatia (Dr. Taz) is a triple board-certified integrative medicine physician,
bestselling author, and founder of hol+ a multi-location integrative medicine practice.
Learn more: https://doctortaz.com/about

Stay Connected:

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Get your copy of The Hormone Shift: Balance Your Body and Thrive Through Midlife and Menopause

Connect with Megan Roup:
https://thesculptsociety.com/
https://www.instagram.com/meganroup/
https://www.instagram.com/thesculptsociety/

Host & Production Team

Host: Dr. Taz; Produced by ClipGrowth.com (Producer: Pat Gostek)

Chapters

00:00 Why Midlife Fitness Needs a Reset
03:34 Fitness Advice for Women in Perimenopause and Menopause
07:23 How to Make Movement Feel Joyful Again
09:48 Listening to Your Body, Cortisol, Sleep, and Energy
11:18 Why Shorter Workouts Can Still Be Effective
15:17 Strength Training, Mobility, Deep Core, and Pelvic Floor Health
21:38 Progressive Overload and Strength Training Without Burnout
25:35 Why Cardio Still Matters for Women Over 40
34:56 Intuitive Eating, Protein, GLP-1s, and Muscle Loss
39:13 Body Confidence, Body Neutrality, and Food Freedom

Creators and Guests

Host

Dr. Taz Bhatia MD

Dr. Taz Bhatia is a triple-board-certified integrative medicine physician and founder of hol+, where she brings together science, spirit and the human experience to deliver holistic, whole-person care.

Producer

Pat Gostek

Founder of ClipGrowth.com - End-to-End YouTube, Podcast & Clips Management (you just record).

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hol+ with Dr. Taz MD is redefining modern medicine through a comprehensive, evidence-based holistic approach; integrating functional medicine, integrative medicine, and time-tested healing systems to treat the whole human, not just symptoms.

Hosted by Dr. Tasneem Bhatia (Dr. Taz), triple board-certified physician in integrative, functional, and holistic medicine, bestselling Penguin Random House author, and founder of hol+; a comprehensive evidence-based holistic medicine platform with clinics in Atlanta, New York City, and Los Angeles, and virtual care available nationwide.

At the heart of hol+ is a revolutionary framework: the Five Body Map- physical, mental, emotional, energetic, and social/community bodies that create whole health. This whole-human approach connects hormone imbalances, gut dysfunction, microinflammation, cortisol dysregulation, metabolic disease, autoimmune conditions, perimenopause, and stress-driven illness to the full spectrum of who we are; body, mind, and spirit.

Each episode explores Dr. Taz’s original clinical frameworks ;The Cortisol Loop, Microinflammation, and The Invisible Load alongside conversations with leading experts, celebrities, and thought leaders including Sophie Grégoire Trudeau, Katherine Schwarzenegger, Cameron Mathison, Carol Alt, Jane Seymour, Tamsen Fadal, and Kris Carr.

Topics include hormone health, gut health, GLP-1 and metabolic therapy, thyroid dysfunction, weight loss, inflammation, autoimmune disease, mental and emotional wellness, energetic health, and the future of holistic medicine.

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This is medicine beyond the exam room. Welcome to hol+

[00:00:00] Megan Roup: Once I was able to heal that relationship with food, my body took a big breath- Mm ... and was like, [00:00:05] "Finally, you're listening to me." And I- my body settled in to, like, what my weight [00:00:10] should be. A lot of times we're trying to make our bodies into something [00:00:15] completely different, right? Right. So you think about a shoe size.
[00:00:17] Megan Roup: Yes. She talks about this. Like, I'm a size seven. [00:00:20]
[00:00:20] Dr. Taz: Yeah.
[00:00:20] Megan Roup: I'm never gonna be a size 10 s- shoe size. Right. Like, it's just not gonna happen.
[00:00:24] Dr. Taz: [00:00:25] Right.
[00:00:25] Megan Roup: So we're doing all of this, this shaming and feeling bad about [00:00:30] size shoe seven, you know? Right. And I think it's, it's figuring that out for yourself, which can [00:00:35] be, uh, so much easier for me to talk about than, like, the years of work I've had to do on, on being [00:00:40] comfortable with my size seven shoe.
[00:00:41] Dr. Taz: Megan Roup is the founder of The Sculpt Society, [00:00:45] celebrity trainer, mother, and an entrepreneur. A former professional dancer, Megan [00:00:50] created her method to make dance cardio more approachable and effective for everyday [00:00:55] women, not just for trained dancers.
[00:00:57] Megan Roup: Strength training is so important, but I think [00:01:00] any time it becomes this all or nothing mentality of this is the only [00:01:05] thing we can do to build lean muscle.
[00:01:08] Megan Roup: I think there are so many other ways [00:01:10] that we can still build muscle, help with bone density. If I know that I'm [00:01:15] not gonna show up to strength training five days a week, I know other women are, too. So how [00:01:20] can I build a program that's fun? So two days a week, yes, you're strength training, but it's done to the beat of the [00:01:25] music.
[00:01:25] Megan Roup: And then the other two days a week we are doing my sculpt and full body classes that [00:01:30] really are going to burn that muscle group out in under 30 reps. You're gonna build muscle. You're [00:01:35] gonna h- all the things that we want to do in midlife. We're doing it intentionally. We're not doing [00:01:40] it to spike our cortisol, burn out, feel exhausted.
[00:01:43] Megan Roup: It's done in a way [00:01:45] that is going to really help our body, right? Cardiovascular health is still [00:01:50] so important, especially in midlife.
[00:01:52] Dr. Taz: In recent coverage, she shared that The Sculpt Society has [00:01:55] grown to more than 350,000 members globally and expanded to support women through [00:02:00] different life stages, including prenatal, postpartum, and midlife women with [00:02:05] programming around strength, mobility, pelvic floor, and symptom-based [00:02:10] guidance.
[00:02:10] Dr. Taz: Please join me in welcoming Megan to the show.
[00:02:13] Megan Roup: This episode is [00:02:15] sponsored by WHOLEplus, a holistic health platform built around education,
[00:02:19] Dr. Taz: [00:02:20] personalization, and integrative care. WHOLEplus blends holistic, integrative, and [00:02:25] functional medicine clinics with learning resources like blogs, YouTube videos, and of course, this [00:02:30] podcast, so you're not just treated, you're informed.
[00:02:33] Dr. Taz: The platform also [00:02:35] includes holistic health quizzes and a curated wellness shop, helping you make choices that support [00:02:40] your body at the root level. Whole Plus is holistic healthcare [00:02:45] designed for real life. Visit us at wholeplus.co to learn more about [00:02:50] the platform. Again, that's W-H-O-L-P-L-U-S
[00:02:53] Megan Roup: dot C-O.
[00:02:54] Megan Roup: All
[00:02:54] Dr. Taz: right, [00:02:55] Megan, I am so excited you are on the show. Thank you for being
[00:02:58] Megan Roup: here today. I'm so excited to be here.
[00:02:59] Dr. Taz: The Sculpt [00:03:00] Society I feel like is now a legend. So many women talk about it. You know, we're gonna get [00:03:05] into what that is in just a moment. But my selfish motivation for bringing you on the show [00:03:10] is, as I've changed over time, right, I have had to come to [00:03:15] the realization that what I do for movement- Mm
[00:03:17] Dr. Taz: also needs to change. Mm. Right? I am forever a [00:03:20] yoga and Pilates girl, and love it, and still love it, and still try to do it on some sort of [00:03:25] consistent basis. But, you know, had to realize that as my hormones are declining, things [00:03:30] might have to move around a little bit. Tell us why you wanted Sculpt Society [00:03:35] to enter this conversation around, you know, what we're calling midlife- Yeah
[00:03:39] Dr. Taz: which can be [00:03:40] anywhere from your early 40s all the way through your mid-60s. Yeah. You know, what do you [00:03:45] see happening to women, and why did you really want to, like, start to address that?
[00:03:49] Megan Roup: Yeah. I think [00:03:50] something that's been so important to me as I've gone on with Sculpt Society is I've also grown with Sculpt Society.
[00:03:54] Megan Roup: Yeah. I [00:03:55] launched this company when I was 30. I've, you know, got engaged, got married. I [00:04:00] now have two kids. Wow. Yeah. Yeah. I think each stage of my life, I was looking for [00:04:05] something specific in fitness, and I really wanted to make sure if I was looking for something in fitness, a [00:04:10] program for that stage of life, that I was really giving that to my community and my members.
[00:04:14] Megan Roup: And so we now [00:04:15] have a bridal program. We have a prenatal program and a postpartum program. Amazing.
[00:04:18] Dr. Taz: Yeah.
[00:04:19] Megan Roup: And I just turned 40. [00:04:20]
[00:04:20] Dr. Taz: Yeah.
[00:04:20] Megan Roup: And I- Welcome. Yeah, thank you. Yeah. Thank you. So far so good. I'm loving 40, but I think [00:04:25] I'm also, you know, getting inundated with information of what is to come with [00:04:30] perimenopause and menopause.
[00:04:30] Megan Roup: Mm-hmm. And I think I wanna make sure I'm equipped with knowledge. And [00:04:35] so I knew if I was feeling that way, my members and my community were, and we were already [00:04:40] hearing that from a lot of our members. And so I wanted to Really arm [00:04:45] myself and my community with not only a workout program that they could follow to feel supported specifically for [00:04:50] that stage of life- Right
[00:04:50] Megan Roup: but also bring on experts like yourself-
[00:04:52] Dr. Taz: Yes, it's been so fun.
[00:04:53] Megan Roup: Yes. Yeah To talk about [00:04:55] nutrition, to talk about hormones, what's happening in your body, so that not only could I educate myself, but my [00:05:00] members felt armed with that education and that information. Because there is so [00:05:05] much just floating out in the ethers, and I just wanted to have one place, one container where they could come and feel [00:05:10] like they were getting, you know, their, you know, perimenopause and menopause [00:05:15] education in one spot.
[00:05:15] Dr. Taz: In one place. I think that's such an important issue for women when I talk to them, you [00:05:20] know, is that they just feel really overwhelmed. There's, you know, there's information coming at them from [00:05:25] a thousand directions. You know? Yep. They're told something, and then they think that's the thing that they need to do [00:05:30] for their particular bodies, and it can be ab- absolutely overwhelming.
[00:05:34] Dr. Taz: I'm just curious, though, [00:05:35] as you've crossed into 40, have you noticed any changes just personally with yourself or with your [00:05:40] community? You know, what are they asking
[00:05:41] Megan Roup: you? I think a hu- yeah, my community absolutely, and I think [00:05:45] because, like you said, there is so much- misinformation or polarizing [00:05:50] different thoughts on what we should- Mm-hmm
[00:05:51] Megan Roup: be doing in midlife. And we were talking offline a little bit, [00:05:55] but I think the big thing for me is, and I'm seeing this, I- I'm trying to educate myself, and [00:06:00] I'm- I'm seeing a lot of experts s- talk about what we should be doing in fitness for midlife. Right. And I [00:06:05] am overwhelmed, and I'm a fitness expert.
[00:06:06] Dr. Taz: Right. It
[00:06:07] Megan Roup: feels like a lot of these experts, how they're talking about [00:06:10] midlife feels like we should be training for the Olympics. Who has time for that? And also, I think [00:06:15] there are a lot of women who love to strength train with heavy, heavy weights. Right. I am not one [00:06:20] of those people. I- I don't think I will ever enter a gym and be excited about lifting a 100-pound [00:06:25] barbell.
[00:06:25] Megan Roup: There are so many other ways that we can approach fitness to build lean muscle, to- [00:06:30] to work on our bone density, pelvic floor health, all the things we're looking to do in midlife to support our [00:06:35] hormones and our body and longevity, but done in a way that's accessible, that's [00:06:40] realistic, that actually women can show up to consistently.
[00:06:43] Megan Roup: And I think at the end of the day, [00:06:45] that's what we need to be focusing on midlife, uh, because I feel like a lot of the opinions [00:06:50] are, feel really extreme, which is so funny because I feel like that's what I already went through in my [00:06:55] 20s.
[00:06:55] Dr. Taz: Right. Why are we doing this again? It feels like we're repeating it.
[00:06:57] Dr. Taz: And it's so unrealistic because [00:07:00] as women hit midlife, they're children, there are jobs and careers, [00:07:05] there are partners, there are parents. Yeah. There are so many roles that we all play. Yeah. [00:07:10] And to think that we have to devote a couple hours a day, you know, to this form of movement [00:07:15] that's being prescribed and then feel wiped afterwards- Yeah
[00:07:18] Dr. Taz: is simply not realistic. Now, one [00:07:20] of the things I love about you, from what I understand about Sculpt Society, is that you really [00:07:25] entered the space, the fitness space, to bring more joy-
[00:07:27] Megan Roup: Yes ...
[00:07:28] Dr. Taz: into movement. Yes. Tell us [00:07:30] a little bit about that. Yeah. Like, how do we create movement, you know, that's not [00:07:35] punishing-
[00:07:35] Megan Roup: Yeah
[00:07:35] Dr. Taz: that kind of is something we look forward to and we're excited about? Yeah.
[00:07:39] Megan Roup: You know, I'm someone [00:07:40] in my early 20s that really struggled with body image, and I think most women can relate to that at any [00:07:45] age, really. Um, I think I- You know, didn't understand how to move [00:07:50] my body in a way I was, that felt good for me.
[00:07:52] Megan Roup: I was stuck at Crunch Dim- Gym on a [00:07:55] treadmill- Mm ... like hating every second, counting every calorie I was burning. [00:08:00] And I think it wasn't until I discovered a way of moving my body that actually was fun and joyful that things [00:08:05] were able to shift, and I was able to look at my body and movement in a different way.
[00:08:09] Megan Roup: I [00:08:10] started teaching fitness in New York while I was dancing professionally. Mm.
[00:08:13] Dr. Taz: And
[00:08:14] Megan Roup: I just really [00:08:15] fell in love with how I could make an impact on another woman's life and show them how [00:08:20] we can connect joy and movement together to build confidence and feel strong in our [00:08:25] bodies. And so that really opened up my perspective on where my career could go, because at the [00:08:30] time, I was dancing professionally in New York.
[00:08:31] Megan Roup: Right. And I got really excited. I just felt like [00:08:35] this was an opportunity for me to really show women that we can work out in a [00:08:40] way that they get excited to, to work out. They don't dread it. It's not something that they [00:08:45] have to spend hours doing. It's not going to burn you out. It's not going to [00:08:50] leave you exhausted.
[00:08:51] Megan Roup: There is a way that is sustainable and done in a way that just [00:08:55] feels uplifting, builds your confidence, and leaves you feeling strong. Well,
[00:08:59] Dr. Taz: [00:09:00] let's get into it then, just for, you know, let's start with women in midlife. Yeah. Although, you know, [00:09:05] and I, you and I have talked about this before, but I'm so passionate about all the stages 'cause I'm even thinking about my [00:09:10] teenage daughter, and I still feel like- Yeah
[00:09:12] Dr. Taz: she's in that mindset of counting calories. Yeah. Like, [00:09:15] how much does she expend here and how much does she expend there, and not at that sort of [00:09:20] place where like, "Okay, I've had a really rough day. I didn't sleep well last night." Yeah. "Maybe this is not [00:09:25] the workout to do," right? Yeah. How do we teach all women, but in [00:09:30] particular, you know, women entering midlife that are having changes, right?
[00:09:33] Dr. Taz: And, and you know, we, you and I [00:09:35] have talked about these hormone changes where, you know, as the hormones start to shift, cortisol levels go up in [00:09:40] general. Yeah. Blood sugar levels get wonky. That's the science and the chemistry- Mm-hmm ... of it. But how do you [00:09:45] shift your movement, you know, without like maybe sticking your finger constantly in something that [00:09:50] says, "Oh, your cortisol is here today," or, or your blood- Yeah
[00:09:52] Dr. Taz: sugar's over here today. Like, how do you [00:09:55] start to really dial into that conversation with your body so that you can create a [00:10:00] movement plan that is, first of all, fun, but secondly, effective?
[00:10:04] Megan Roup: Yeah, and I [00:10:05] think that's something we were really mindful of when we created our midlife program. We actually tested the [00:10:10] program on hundreds of our members- Mm-hmm
[00:10:11] Megan Roup: before we put it out to really get, engage [00:10:15] how they felt and get their feedback, and one thing was that, right? So having only one [00:10:20] workout option for a day doesn't- doesn't work, right? Because maybe you didn't get a [00:10:25] great enough, uh, maybe you didn't sleep well last night, and another person feels really [00:10:30] energized.
[00:10:30] Megan Roup: So every day within my midlife program, you have an option for a slower, more [00:10:35] gentle class, and then you have an option for an intermediate advanced class that's gonna be faster paced, a little [00:10:40] more en- energetic for someone that maybe is feeling that way. So I think I'm constantly talking [00:10:45] about it with my members of intuitively moving, how do you feel today?
[00:10:49] Megan Roup: And I think it's [00:10:50] something we don't ask ourselves. Mm-hmm. Even with nutrition too, like, "What am I craving today?" Right. "What do I actually [00:10:55] feel like?" And I think if we can just start to pay attention to those signs, [00:11:00] it also gives us the freedom to show up to a workout that doesn't have to [00:11:05] be so intense, but it creates the habit because the consistency truly is [00:11:10] sometimes the secret sauce when you have a well-programmed workout.
[00:11:13] Megan Roup: And really, it's just about showing up and [00:11:15] being consistent-
[00:11:15] Dr. Taz: Mm-hmm ...
[00:11:16] Megan Roup: and not also overwhelming my members or me. I don't have [00:11:20] time for sometimes a 30-minute workout.
[00:11:21] Dr. Taz: Right.
[00:11:22] Megan Roup: 30 minutes sometimes feels a lot. So [00:11:25] my t- I'm all about shorter workouts as well, consistently.
[00:11:29] Dr. Taz: That's [00:11:30] something that I, you know, in my time, I'm younger, yeah, I'm older than you, and so it was, like, [00:11:35] the '90s, right?
[00:11:35] Dr. Taz: And it was, like, that one-hour workout or bust, you know? I know. And if you don't do that [00:11:40] workout, like, anything else you're doing is not worthwhile. Same, by the way. And it's taken [00:11:45] so much- Yeah ... like, mental, like, dialogue for me to be like, "10 minutes is [00:11:50] okay. 20 minutes is okay." I know. You know? Anything is okay, you know?
[00:11:54] Dr. Taz: Is that w- [00:11:55] you know, is that one of the first places women in midlife should start when they're thinking- All women ... about movement?
[00:11:59] Megan Roup: [00:12:00] All women.
[00:12:00] Dr. Taz: So maybe break it down- Yeah ... for us. Like, if we started with some [00:12:05] of the biggest myths that we as women kind of associate with movement- Yeah ... and what is effective for [00:12:10] movement, what are, what are, like, the top three that you would start to tackle or take
[00:12:14] Megan Roup: down?
[00:12:14] Megan Roup: Yeah. I [00:12:15] think for women it's a, and by the way, I've just turned 40, and I also am having to [00:12:20] constantly rewire and also teach my, my community- Right ... that rewiring of, like, y- [00:12:25] I don't know why, but we grew up in this time. Uh, but it sounds like, you know, even your daughter might be feeling that [00:12:30] pressure- Totally, yes
[00:12:30] Megan Roup: too, to do an hour plus. It's, it's all BS. You really do not need an [00:12:35] hour plus if it is a well-programmed workout. I want, I would rather my [00:12:40] members do 10 minutes a day five days a week than one grueling workout, feel exhausted, feel [00:12:45] shameful- Mm ... feel out of, out of the consistency of showing up for [00:12:50] yourself.
[00:12:50] Megan Roup: So I think it's built... The, the myth is you don't need an hour plus. You need [00:12:55] shorter chunks of movement more consistently. I have a motto, commit to less-
[00:12:58] Dr. Taz: Mm ...
[00:12:59] Megan Roup: so that you can [00:13:00] show up more. That is on replay in my mind every morning when I wanna snooze.
[00:13:04] Dr. Taz: Commit to [00:13:05] less.
[00:13:05] Megan Roup: Commit to a shorter workout more consistently.
[00:13:07] Megan Roup: I would, again, the shift you're gonna feel [00:13:10] in a five, 10-minute workout is enough to impact how you're feeling in your [00:13:15] body, your mental, emotional health, how you go into the rest of your day, and that [00:13:20] truly makes an impact.
[00:13:22] Dr. Taz: Okay. But you've got the conventional community, whether it's the [00:13:25] exercise physiologist or the physician- Yes
[00:13:26] Dr. Taz: whoever. Okay, five to 10 minutes, well- They're
[00:13:28] Megan Roup: gonna roll their eyes, I know ...
[00:13:29] Dr. Taz: [00:13:30] you, like, burn five calories.
[00:13:31] Megan Roup: I know.
[00:13:32] Dr. Taz: What do you say to that?
[00:13:33] Megan Roup: I think in the [00:13:35] long term, how I like to think about fitness, it's not the next 30 days. It is for [00:13:40] the rest of your life. We are building for longevity here. Mm. And [00:13:45] oftentimes what is getting in the way is that mental, um, what [00:13:50] is the word?
[00:13:50] Megan Roup: It's like
[00:13:50] Dr. Taz: a block,
[00:13:51] Megan Roup: right? It's a block. It's a mental
[00:13:51] Dr. Taz: block, right.
[00:13:52] Megan Roup: So most, at the end of the day, most women and [00:13:55] men aren't working out, and the, the goal is to move our bodies. And so if we can [00:14:00] remove that barrier, if we can build that muscle, that consistency muscle [00:14:05] of just showing up, 'cause that's hard.
[00:14:07] Megan Roup: That's the hardest thing is just showing up. [00:14:10] That transforms our relationship with movement. And so I [00:14:15] think that is more powerful than a lot of, I think, these experts who are coming [00:14:20] on and saying, "We need to do all of this." Yeah, that would be great, but the reality is- In an ideal [00:14:25] academic world ... no one's doing it.
[00:14:25] Megan Roup: Right. You know, it goes back to why diets don't work, why anything [00:14:30] extreme or overwhelming in, in the workout world does not work. We know it. [00:14:35] And so how can I remove that barrier? I'm gonna show you how we can move our bodies in 10 minutes in a really [00:14:40] impactful way. You're going to experience that shift.
[00:14:43] Megan Roup: You're gonna show up time and [00:14:45] time again, and you're gonna build the habit.
[00:14:47] Dr. Taz: So if I have 10 minutes-
[00:14:48] Megan Roup: Yeah ...
[00:14:49] Dr. Taz: what would you have [00:14:50] me do?
[00:14:51] Megan Roup: So I look at it in the, for someone in midlife, I am looking at it [00:14:55] slightly differently in how I'm work- like, structuring your week of workouts. So two days a [00:15:00] week I'm having you strength train.
[00:15:02] Megan Roup: Um, again, you have the option for a faster paced [00:15:05] strength class or a slow and controlled. I like to call them slow and controlled. Mm-hmm. They're more like progressive overload style [00:15:10] classes, where they're slower paced but you can lift heavier.
[00:15:13] Dr. Taz: Okay.
[00:15:13] Megan Roup: And then two, the [00:15:15] other two days a week I'm having you do a sculpt full body class.
[00:15:18] Megan Roup: So that's more of the [00:15:20] traditional Sculpt Society method of mobility, deep core, really finding, [00:15:25] um, strength in, like, those smaller muscle
[00:15:27] Dr. Taz: groups. Mm. So we have big muscle groups.
[00:15:29] Megan Roup: [00:15:30] Yeah.
[00:15:30] Dr. Taz: We have smaller muscle groups. Yeah. There's the term progressive overload- I know it's a lot, I [00:15:35] know ... that I've heard over and over again.
[00:15:36] Dr. Taz: And then what was the fourth term that you used to describe-
[00:15:39] Megan Roup: Um, I lo- I really, [00:15:40] I think for midlife... Oh, sh- let me rephrase that. Not midlife. I think for all women, [00:15:45] understanding your deep core and pelvic floor is so important. Deep core and
[00:15:48] Dr. Taz: pelvic
[00:15:48] Megan Roup: floor. So we also include a lot of that [00:15:50] in our midlife program.
[00:15:50] Megan Roup: So I think for you, it'd be a, perfect 10-minute workout would be a [00:15:55] choice of, of a strength workout or a mobility workout, and you're gonna flip-flop that- Two [00:16:00] days a week.
[00:16:01] Dr. Taz: If you're listening to this and thinking, "I know [00:16:05] something is off in my body, but I don't know where to start," this is for you. [00:16:10] That's why I created the Circle.
[00:16:12] Dr. Taz: The Circle is my private community where I [00:16:15] and my team focus on understanding your body from hormones and stress to metabolic [00:16:20] health and longevity with real-life guidance that you can actually use. [00:16:25] This is about clarity and consistency and support beyond the exam room, [00:16:30] and maybe outside of all the different appointments and experts that you've been running around to.[00:16:35]
[00:16:35] Dr. Taz: You can try the Circle with a one-month trial using the promo code [00:16:40] Podcast at wholeplus.co/circle. Again, that's Whole Plus, [00:16:45] wholeplus.co/circle. All right, let's jump [00:16:50] back into the episode. Let's get into some of these areas of, of what w- [00:16:55] women in midlife need to be thinking about. Yeah. So when it comes to the pelvic floor, right?
[00:16:59] Dr. Taz: Yeah. [00:17:00] Like, I... Again, I'm, I'm... Promise, guys, this is not all about me, but I know so many- No, it's been great. Yeah ... I know so [00:17:05] many women are dealing with this stuff. Yeah. But I recently learned, you know, now that I have [00:17:10] some bandwidth to pay attention, is that I've got what we call an anterior pelvic tilt, right?
[00:17:14] Dr. Taz: [00:17:15] Yes. There's that sway, right? Yes. Where my, my pelvis is sort of pushing forward. It makes my [00:17:20] belly kind of poof out a little bit. A lot of women in midlife start to deal with that because of the hormone [00:17:25] decline, because of sort of the loss of muscle and tone and things like that. So [00:17:30] if we had to sequence movement in midlife, right?
[00:17:33] Dr. Taz: I know it's all important.
[00:17:34] Megan Roup: Yeah. [00:17:35]
[00:17:35] Dr. Taz: You know, when I look at my physique and sort of my, you know, the way I stand or the way I [00:17:40] sit- Mm-hmm ... like, that deep pelvic floor and core work is starting to move higher up on the list [00:17:45] for me. You know, is there a way we should prioritize, where you're like, "Okay, I [00:17:50] really want you to work on pelvic floor stuff."
[00:17:52] Dr. Taz: Yeah. "I want you to work on your bigger muscle [00:17:55] groups," you know? Yeah. Um, you know, is there a way to kinda sift through these? 'Cause again, I'm thinking about people getting all [00:18:00] this knowledge coming in from everywhere, and then trying to figure out where to start. I
[00:18:03] Megan Roup: know. It feels overwhelming. Yeah. And that's [00:18:05] again why I think it's so important, whatever stage of life you're coming into, that you're following a [00:18:10] program for that stage of life.
[00:18:11] Megan Roup: So our midlife program takes the guesswork out of it for [00:18:15] you. Mm-hmm, mm-hmm. Again, we are d- we have decision fatigue. Let me take one more thing off of [00:18:20] your plate. You show up, you pick the workout. You know that you're gonna get strength training, [00:18:25] mobility, pelvic floor work. How I program it into the workouts, [00:18:30] so I think what's important to know is, like, your deep core and pelvic floor are involved in everything.
[00:18:34] Megan Roup: But I [00:18:35] think what's important, so we're c- in every workout, we are talking through the breath, your deep [00:18:40] core. But then once a week, I have a dedicated deep core [00:18:45] class.
[00:18:45] Dr. Taz: Mm-hmm.
[00:18:45] Megan Roup: I also, within the program, break it down for you because it's more than just your [00:18:50] pelvic floor and your core. It's your breath and your diaphragm, and understanding how those [00:18:55] all work together.
[00:18:56] Megan Roup: Most of us are doing the complete opposite. So maybe [00:19:00] we could do that
[00:19:00] Dr. Taz: here. Yeah, let's try it.
[00:19:01] Megan Roup: Most of us, when we think about engaging our core, [00:19:05] what do we do? We suck in.
[00:19:06] Dr. Taz: Mm-hmm.
[00:19:06] Megan Roup: Right?
[00:19:07] Dr. Taz: Mm-hmm. It's
[00:19:07] Megan Roup: very counterintuitive. There's gonna be a lot of parts to [00:19:10] this breakdown. Okay. But we're gonna get through it.
[00:19:11] Megan Roup: Let's do it. It's gonna be-
[00:19:12] Dr. Taz: I love it ... it's gonna be
[00:19:12] Megan Roup: life-changing. We should have worn workout clothes for this. I know. [00:19:15] But if you're listening at home, grab your ribcage with your, with your fingers, and as you [00:19:20] inhale, there's no engagement in your core, but I want you to expand through your diaphragm. Your ribcage is going to [00:19:25] press into your hands.
[00:19:26] Megan Roup: There's no engagement. On the exhale is when I want [00:19:30] you to think about that corset, those transverse abdominals knitting together, hip bone to [00:19:35] hip bone. As you exhale, go through a straw, hip bone to hip bone, [00:19:40] midline, and then you're knitting that ribcage together. One more time, inhale, expand, no [00:19:45] engagement.
[00:19:46] Megan Roup: Release. This time, as you exhale with the corset, you're gonna lift your pelvic [00:19:50] floor. So you're knitting, and you're lightly, gently lifting that pelvic floor. [00:19:55] Let's do it one more time at home. Hopefully, you're doing this with us. Inhale, release, [00:20:00] lengthen, no engagement. Exhale, deeply knit. Blow through a straw.
[00:20:04] Megan Roup: Blow [00:20:05] through a straw. Knit it together. Lift gently through that pelvic floor. Inhale, release. That blowing through a
[00:20:08] Dr. Taz: straw is a different [00:20:10] motion completely, right?
[00:20:11] Megan Roup: It's a lot to think about. Yeah. But I think, um, [00:20:15] once we can get into the groove of that, you understand anytime you're loading the spine, [00:20:20] that is the breath that we wanna get into, where our core is engaged.
[00:20:23] Megan Roup: You're still breathing, and there's a [00:20:25] lift of the pelvic floor. There's also just in- so important [00:20:30] and knowledge for, for women is the lift is just as important as the lengthen and [00:20:35] release. Mm. So many women are in a hypertonic state where their-
[00:20:38] Dr. Taz: Mm-hmm ...
[00:20:39] Megan Roup: their pelvic floor is [00:20:40] just up.
[00:20:40] Dr. Taz: Right.
[00:20:41] Megan Roup: And that obviously can lead to other pelvic floor dysfunction, incontinence, [00:20:45] all these things.
[00:20:45] Megan Roup: So understanding how to just release the muscle. And if you think about a bicep curl, right, the up [00:20:50] and the down are just as important. Right. So same with the pelvic floor. The lift and the release of that [00:20:55] muscle is important.
[00:20:56] Dr. Taz: Why are we in a hypertonic state as we enter [00:21:00] midlife in the pelvic floor region?
[00:21:01] Megan Roup: I don't know if it's a midlife issue. I think it's, it's a lot of w- [00:21:05] um, I would this is maybe an over assumption, but a high- like high-performing women who are just [00:21:10] like think- At it ... think they're on the go, go, go. Yeah. They think they're, they're s- you know, [00:21:15] they're just lifted. They're con- in a contraction the whole time.
[00:21:18] Megan Roup: Mm-hmm. And just honestly, breathing [00:21:20] allows you to, to, to relax and lengthen. And there's nothing you need to do [00:21:25] for the lengthen. It's actually just releasing the muscle.
[00:21:28] Dr. Taz: That's so funny 'cause I was just in yoga [00:21:30] earlier this week and, and the instructor was saying the same thing. It's like the breath is what [00:21:35] relaxes the musculature.
[00:21:36] Dr. Taz: Yes. And because most of us are, you know- Holding our breath ... stressed or [00:21:40] tense or juggling 20 different things, most women are holding their breath, you [00:21:45] know- Yes ... and contracting those muscles for long periods of time.
[00:21:48] Megan Roup: Yes.
[00:21:48] Dr. Taz: Talk also [00:21:50] about progressive muscle overload. I get fed a lot of content around that.
[00:21:54] Megan Roup: Yeah.
[00:21:54] Dr. Taz: What [00:21:55] does that look like? How do we, how does that play into our overall health [00:22:00] maybe as we're getting into midlife and even beyond? What is that? I
[00:22:03] Megan Roup: think why I really like this [00:22:05] class for, especially for the Sculpt Society is we have slow and control classes as well in our Sculpt and Full Body [00:22:10] classes, and those are more of like a, a gentle, uh, beginner class for that [00:22:15] mobility movement and those patterns.
[00:22:17] Megan Roup: For us, when it comes to strength classes, [00:22:20] whether this is a great class if you're a beginner. Mm-hmm. You're a beginner to weights So it's [00:22:25] a really nice gentle strength class. If you're more of an intermediate advanced member and you're taking a [00:22:30] slow and controlled strength class, it's your opportunity to progress into heavier [00:22:35] weights over time.
[00:22:36] Megan Roup: So, you know, it's again, a slower pace so that you can [00:22:40] have the opportunity to pick up heavier weights.
[00:22:42] Dr. Taz: I- are there any rules with progressive [00:22:45] muscle overload? Like for example, you know, you need to weaken the muscle, or you need to tire the muscle. To [00:22:50] do that, you need to do, you know, three sets of, uh, 10 reps each [00:22:55] on a particular muscle group to get that, and then you need to keep going up higher and higher and higher.
[00:22:59] Dr. Taz: [00:23:00] You know- I think
[00:23:00] Megan Roup: like the s- Help us sit through
[00:23:01] Dr. Taz: that. Yeah.
[00:23:02] Megan Roup: What, what's that about? I think like the standard is like six to eight reps you should [00:23:05] be at full fatigue, and if you're not, that's a great indication that you're ready to level up your [00:23:10] weights.
[00:23:10] Dr. Taz: Gotcha. And is there a place where women should start, and how much do you increase?
[00:23:14] Megan Roup: [00:23:15] I think it, again, it really depends, like are, have you strength trained before? Mm-hmm. And if you're not, you know, we like to say at [00:23:20] The Sculpt Society, beginner weights five to eight pounds. See how that feels. If that feels too [00:23:25] easy, again, if, if after six to eight reps in a slow and controlled progressive overload style class [00:23:30] you feel like you could do another six, maybe that's a great indication that you can go [00:23:35] up to eight or 10.
[00:23:35] Megan Roup: And then, and you just continually slowly progress.
[00:23:38] Dr. Taz: Slowly increase it. Yeah. [00:23:40] Uh, all the information out there right now is really harping on strength [00:23:45] training, right? I know. Every single patient, person I meet is like, "Okay, I know I need to [00:23:50] strength train," and then they just kind of like feel defeated, right?
[00:23:53] Dr. Taz: Yes. Like, "I know I need to s- strength [00:23:55] train." And I was right there with them 'cause it wasn't my favorite thing- Yes ... in the world to do, right? I like more, [00:24:00] probably more like you, I like more of a flow- Mm-hmm ... or more of a dance routine- Yes ... or something along those lines. [00:24:05] Yes. And so to, the idea of going in a gym and just like picking stuff up and like looking at a muscle [00:24:10] and, you know- I feel the same way
[00:24:11] Dr. Taz: it's just like, "Okay, this is like so boring." So boring. I can't do this. [00:24:15] You know, how, how should we be thinking about this information coming at us right now? [00:24:20]
[00:24:20] Megan Roup: Strength training is so important, but I think any time it becomes this all or [00:24:25] nothing mentality of this is the only thing we can do to build [00:24:30] lean muscle, um- We question it.
[00:24:33] Megan Roup: I question it. [00:24:35] I- I think there are so many other ways that we can still build muscle, help with bone [00:24:40] density. There is so much we can do with our own body weight, with resistance [00:24:45] training. I love bands. I love a Pilates ball. Mm. I love body weight [00:24:50] exercises. You know, if it's, you know, how I'm programming a lot of my Sculpt and full body classes, which [00:24:55] if anyone hasn't taken a class with me, it's like a little bit more of an athletic-paced Pilates class, [00:25:00] right?
[00:25:00] Megan Roup: So we are moving through more of those traditional fire hydrants into [00:25:05] extensions.
[00:25:05] Dr. Taz: Yes.
[00:25:05] Megan Roup: You know, you still are fatiguing. I'm getting you a full muscle [00:25:10] fatigue, um, under 30 reps, and you can still build muscle that way. So I [00:25:15] think I'm all about balance at the Sculpt Society. And again, [00:25:20] if I know that I'm not gonna show up to strength training five days a week, I know other women are, [00:25:25] too.
[00:25:25] Megan Roup: So how can I build a program that's fun? So two days a week, yes, you're strength training, [00:25:30] but it's done to the beat of the music. It's, it's has that Sculpt Society- Mm ... energy to it. [00:25:35] And then the other two days a week, we are doing my Sculpt and full body classes that [00:25:40] really are going to burn that muscle group out in under 30 reps.
[00:25:43] Megan Roup: You're gonna build muscle. You're gonna h- [00:25:45] all the things that we want to do in midlife, we can still do in those classes. [00:25:50] Um, and then we're also getting in cardio. That's something that we haven't touched on. I think-
[00:25:53] Dr. Taz: Yes. Yeah, let's talk about that because I [00:25:55] feel like that's gotten kind of
[00:25:56] Megan Roup: a
[00:25:56] Dr. Taz: bad
[00:25:56] Megan Roup: rap.
[00:25:56] Dr. Taz: A bad rap.
[00:25:57] Dr. Taz: I know. I mean, I even have people saying, 'I've stopped my [00:26:00] cardio. I only strength train.'
[00:26:01] Megan Roup: And I am here to say cardio's still really [00:26:05] important. I think why it's gotten a bad rap is because we overdid it.
[00:26:07] Dr. Taz: Right.
[00:26:08] Megan Roup: We got drunk off cardio. We did. Yeah. We [00:26:10] thought we had to do an hour of cardio, and we don't. So how I program sc- [00:26:15] how I program cardio into the Sculpt Society strength and, uh, full body and [00:26:20] Sculpt classes is it, it's these, it's one song.
[00:26:22] Megan Roup: So everything's done to the beat of the music. So we take [00:26:25] one song and we do cardio. We elevate that heart rate. We get it into the zone we want it [00:26:30] to, and then we get into functional exercises like lunges and squats and [00:26:35] mobility work. So we're doing it intentionally. We're not doing it to [00:26:40] spike our cortisol, burn out, feel exhausted.
[00:26:42] Megan Roup: It's done in a way that is going [00:26:45] to really- help our body, right? W- cardiovascular health is still so important, [00:26:50] especially in midlife.
[00:26:51] Dr. Taz: Can you talk to us about the zones? Because again, you know, [00:26:55] there have been a lot of podcasters and other experts and stuff, you know- Yeah ... talking about zone two [00:27:00] cardio is the place to be.
[00:27:01] Dr. Taz: You know, and I think someone hears that, and they don't know what that is. [00:27:05] So what is zone one, zone two- I know ... zone three? What, what is all of this when it comes to cardio?
[00:27:09] Megan Roup: I feel like that's [00:27:10] one thing I don't feel like s- like a super expert on.
[00:27:13] Dr. Taz: Oh, okay.
[00:27:14] Megan Roup: Maybe
[00:27:14] Dr. Taz: we- Sure ...
[00:27:14] Megan Roup: [00:27:15] um, can I give it, like, my Sculpt Society twist?
[00:27:16] Megan Roup: Give,
[00:27:16] Dr. Taz: give it your, give it your...
[00:27:19] Megan Roup: I think, [00:27:20] again, that's where information can feel overwhelming. Like, I have to get my heart rate into zone [00:27:25] one, two, or three. I think it's just knowing that quick bursts of cardio that are going [00:27:30] to get your heart rate out of that zone one, right, and get it into a good zone for you, 'cause everyone's [00:27:35] heart rate is a little bit different.
[00:27:36] Megan Roup: Right. But that it doesn't need to be these long [00:27:40] stretches where we feel exhausted, fatigued, and our ... We feel like that stress is happening when we [00:27:45] do so much cardio. So I think it's just, again, tailoring it back, not [00:27:50] overcomplicating it.
[00:27:51] Dr. Taz: Right.
[00:27:51] Megan Roup: You don't need to do a c- ton of cardio. It just needs to be integrated into [00:27:55] your routine in a way that can spike your heart rate for a short amount of time.
[00:27:59] Dr. Taz: [00:28:00] One of the things we spend a lot of time in the exam room looking at with patients nowadays [00:28:05] is not just their hormone levels, right- Yeah ... as they enter midlife, because we do know that those start to [00:28:10] go down, but also looking at cortisol and the- Yeah ... role of stress in cortisol, and we can measure [00:28:15] it. You can measure cortisol and- Yeah
[00:28:16] Dr. Taz: understand what it's doing. And the other place where I feel like there's been a [00:28:20] lot of confusion is, okay, my cortisol is high, so [00:28:25] I've stopped doing X, Y, or Z.
[00:28:26] Megan Roup: Mm-hmm,
[00:28:27] Dr. Taz: mm-hmm. You know? How do women marry the fact that they [00:28:30] are high-stress, they've traveled- Mm-hmm ... maybe they didn't sleep on a particular night, you know, [00:28:35] with their movement plan?
[00:28:36] Dr. Taz: Yeah. How do they merge those two ideas together?
[00:28:39] Megan Roup: I [00:28:40] think, again, it goes back to following a program that gives you flexibility. Why, [00:28:45] again, each day on the Sculpt Society's midlife program, you're gonna have the option for something a little [00:28:50] slower, a little bit more gentle, and something a little bit more fast-paced.
[00:28:52] Megan Roup: But even, I think, just having small things [00:28:55] in the, your back pocket. Like, maybe it's just a walk outside.
[00:28:57] Dr. Taz: Mm.
[00:28:58] Megan Roup: And just having those, those [00:29:00] things that you can ... Maybe you just need a dynamic stretch or a warmup to just get your day going, [00:29:05] so that, again, the habit is still being integrated into your lifestyle.
[00:29:08] Megan Roup: You're still getting [00:29:10] movement in. But if you didn't sleep well last night and then you're gonna go for a run- [00:29:15] Not
[00:29:15] Dr. Taz: a great idea. I get- That's what got me sick. Yeah. I, I would, like, do night shifts [00:29:20] or, you know, hospital rounds or whatever, but I would still wake up at 4:30 in the morning to go- Oh my gosh
[00:29:24] Dr. Taz: for my [00:29:25] one-hour run. Yeah. You know? Mm. On nutrition that didn't really match- Yeah ... you know, [00:29:30] that high cortisol state. So I think, you know, if we can tell women anything, it's, it's this [00:29:35] idea of, again, being fluid and flexible is what I hear you saying. Yeah. You know? Yeah. [00:29:40] That it's not this rigid, like, if I don't do this, you know, [00:29:45] hour of cardio, you know, 30-minute intense heavyweight workouts- Yes
[00:29:49] Dr. Taz: I'm [00:29:50] never gonna have the figure or the fitness- Correct ... or the strength or whatever it is [00:29:55] that, that I desire to have.
[00:29:56] Megan Roup: Correct.
[00:29:56] Dr. Taz: And what I hear you saying, it's simply not true. Yes. You know? '
[00:29:59] Megan Roup: Cause- Because [00:30:00] sometimes a, a little extra sleep might be what you and your body needs that day.
[00:30:04] Dr. Taz: And [00:30:05] I know you work with a lot of celebrities as well, right?
[00:30:07] Dr. Taz: I do. How are we [00:30:10] different, you know, when it comes to our everyday life- Yeah ... versus a celebrity training for a [00:30:15] movie- Yeah ... or a concert or things- Yeah ... like that? I know you've worked with Dakota and some of the [00:30:20] others. Yeah. How... What's the difference there?
[00:30:22] Megan Roup: I think what is so funny is I think people think that [00:30:25] they're getting, like, a special training plan.
[00:30:26] Megan Roup: Yeah,
[00:30:27] Dr. Taz: yeah.
[00:30:27] Megan Roup: And every celebrity I work with gets exactly [00:30:30] the workouts I have on The Sculpt Society app, and I think they're busy, too.
[00:30:34] Dr. Taz: Mm.
[00:30:34] Megan Roup: They don't have [00:30:35] a lot of time, too, and I think, again, my commit to less to show up more approach [00:30:40] works because I also live and breathe that, too. I'm a mom of two. I'm a working...
[00:30:44] Megan Roup: I have a [00:30:45] company. Like, I don't have a lot of time, and I know on those days where I'm not motivated or I'm [00:30:50] tired or I just trying to, like, figure out my own way to move my [00:30:55] body, that, that mind switch of committing to shorter workouts that are well programmed, where [00:31:00] I can log on to The Sculpt Society- Right
[00:31:01] Megan Roup: I can throw on a video, and I know I'm getting everything I need from [00:31:05] strength training to mobility, everything in that class, has given me such a sense of freedom. So I [00:31:10] think just knowing... I, again, I think it comes back to just having a tool- Mm-hmm ... whether it's [00:31:15] my program or someone else's, that you can look forward to and follow, and again, it takes the [00:31:20] decision away.
[00:31:20] Dr. Taz: Out of this.
[00:31:21] Megan Roup: Yeah.
[00:31:21] Dr. Taz: Okay. So let's say women are, you know, listening to us today, [00:31:25] and they are ready to jump in and to really start to organize their brains [00:31:30] around what movement needs to look like for them.
[00:31:32] Megan Roup: Yeah.
[00:31:32] Dr. Taz: We know you have a program and lots of great [00:31:35] resources there, but from just a philosophical standpoint, you know, how do [00:31:40] women start to dial into their own intelligence to understand, you know, [00:31:45] which lever of movement to pull-
[00:31:46] Megan Roup: Yeah
[00:31:47] Dr. Taz: at a time? Yeah. Like, what is, what is... Like, is there a [00:31:50] marker they could use? Is there something you've seen, like, that, you know, [00:31:55] like, hey, like, if you wake up with an elevated heart rate, today might not be the day to do X, Y, or Z? [00:32:00] Yeah. Like, how do they start to-
[00:32:01] Megan Roup: Yeah. I think just simpl- like, tuning into yourself.
[00:32:04] Megan Roup: [00:32:05] How are you feeling today? Um, if you didn't get en- a great sleep, if you're [00:32:10] feeling exhausted, what are the three things you could do? It could be a walk [00:32:15] outside. It could be a gentle sculpt or full body class. It could just be a deep core class. So you have [00:32:20] those three things. And then if you wake up and you feel energized, you feel ready to [00:32:25] go, you're either gonna choose a strength class or you're gonna choose a mobility sculpt and full body class.
[00:32:29] Megan Roup: Mm, I [00:32:30] like that.
[00:32:30] Dr. Taz: Do you think sleep is the determiner or the tr- the determinant of-
[00:32:34] Megan Roup: I think there's [00:32:35] so much- Yeah ... as you know, like sleep, hydration- Yeah ... your outside stressors. You know, [00:32:40] just- Tuning in on, like, when you need to maybe push yourself, right? 'Cause we [00:32:45] can be stressed, but we know that exercise is such a great, um, thing to do when we are stressed.[00:32:50]
[00:32:50] Megan Roup: But I do think sleep, how much sleep you got is, is important.
[00:32:52] Dr. Taz: Is a big factor. Yeah. And then [00:32:55] where do hormones fit? Where does inflammation fit? Yep. Where do some of these other variables [00:33:00] fit when it comes to thinking about movement?
[00:33:02] Megan Roup: I think it's important to talk to your doctor just when it [00:33:05] comes to those specific markers, because I feel like even in the research and conversations I've had, so [00:33:10] much of that can be different-
[00:33:11] Dr. Taz: Yes, definitely
[00:33:12] Megan Roup: for each person. But knowing, I think, [00:33:15] that in midlife, we need, we need some strength training, we need mobility. We have those, like those core [00:33:20] pillars of, of movement patterns that we wanna get in, and not [00:33:25] overcomplicating that.
[00:33:26] Dr. Taz: I like those again. So those are getting mobility, using those smaller [00:33:30] muscle groups, getting the deep- Yep
[00:33:31] Dr. Taz: pelvic floor.
[00:33:32] Megan Roup: Strength training.
[00:33:33] Dr. Taz: And the core, and then the strength [00:33:35] training, right? And cardio. And the cardio. Little, little bits. I forgot
[00:33:37] Megan Roup: cardio. Little bits of cardio.
[00:33:39] Dr. Taz: Yeah. Oh my gosh, [00:33:40] cardio. Little bits of cardio. I've been brainwashed too- Yeah. No, no ... forgetting cardio again. Well, I think that, you know, [00:33:45] one of the things that I've tried to guide women on as
[00:33:47] Dr. Taz: And I think we're on the same mission there, is like how do you [00:33:50] start to understand yourself? How do you start to- Yes ... like recognize what's going on with you? I think how [00:33:55] you feel-
[00:33:55] Megan Roup: Mm-hmm ...
[00:33:56] Dr. Taz: has a lot more relevance than what, you know, a [00:34:00] lot of people wanna give it, give credit for, you know? So I think, you know, how you wake up in the [00:34:05] morning, like, you know, your energy throughout the day, your cognitive health, these are all signs, I [00:34:10] think.
[00:34:10] Dr. Taz: Mm-hmm. Now, for those that like to track, I will look at things. I'll try to help people look at [00:34:15] things like, you know, their HRV. Yeah. You know, uh, what's going on there. 'Cause [00:34:20] sometimes that, that's the heart rate variability.
[00:34:21] Megan Roup: Yes,
[00:34:22] Dr. Taz: yes. And if your heart rate var- variability on a [00:34:25] particular day is significantly lower than your average, well, maybe that's not a [00:34:30] day to get into a super heavy cardio or strength training- Yes
[00:34:33] Dr. Taz: type workout, but do [00:34:35] something- Mm-hmm ... instead.
[00:34:35] Megan Roup: And that ... Actually, I was gonna bring that up. We do integrate with Oura Ring.
[00:34:39] Dr. Taz: Oh, you do? Okay. So
[00:34:39] Megan Roup: [00:34:40] your readiness- That's cool ... score is pulled- Yeah ... into the Sculpt Society, and based on that score, which is so nice, 'cause of [00:34:45] course they take the HRV, they take- Right
[00:34:46] Megan Roup: all your sleep- Right ... and they, they give you that score. They [00:34:50] will, um, we will recommend a category-
[00:34:52] Dr. Taz: Mm ...
[00:34:53] Megan Roup: of workout to do. So if you have [00:34:55] a really low readiness score, it's gonna say, "Hey, maybe you need to stretch, walk [00:35:00] outside, or do a slow and control class." So if you are someone that likes to track and you want that, like, [00:35:05] definitive, you know, what do I do today, um, you can integrate that, and I think that's a really [00:35:10] nice way to use your readiness score on the Oura Ring.
[00:35:12] Dr. Taz: So sleep, your energy, maybe your [00:35:15] readiness score.
[00:35:16] Megan Roup: Nutrition.
[00:35:16] Dr. Taz: Your ... Let's talk about nutrition- Yeah ... for a quick second here. 'Cause again, [00:35:20] this is another one-
[00:35:21] Megan Roup: Yeah ...
[00:35:21] Dr. Taz: that is incredibly fatiguing. Okay, you've gotta get a gram of [00:35:25] protein per pound. So for some people, that puts them at, like, 100 to [00:35:30] 150 to maybe even 180 pounds of protein.
[00:35:33] Dr. Taz: Yeah. You ... I mean, did I say that right? [00:35:35] Grams, not pounds. Grams. Yeah. 180 grams of protein. And- That sounds [00:35:40] nauseating
[00:35:40] Megan Roup: I know. And-
[00:35:41] Dr. Taz: You know?
[00:35:41] Megan Roup: You know, it's a tough thing because I'm also, I'm such a believer in intuitive eating. I [00:35:45] don't track things. However, I'm- such an [00:35:50] advocate for good nutrition, right? So I, I'm an advocate for gentle nutrition in the way that, you know, [00:35:55] I've gotten to a place where I've been able to cut out the food noise- Mm-hmm
[00:35:58] Megan Roup: which I think so many women- [00:36:00]
[00:36:00] Dr. Taz: Mm-hmm ...
[00:36:00] Megan Roup: struggle with. We have an amazing food freedom guide that really helps walk you through how to kind of [00:36:05] make peace with food.
[00:36:06] Dr. Taz: Right.
[00:36:07] Megan Roup: But at the end of that, there is gentle nutrition, and I think it's [00:36:10] understanding, again, simplifying it. Like, what, what foods give you energy?
[00:36:14] Megan Roup: What foods, [00:36:15] you know, leave you feeling bloated?
[00:36:16] Dr. Taz: Mm-hmm.
[00:36:17] Megan Roup: And understanding what your body needs. [00:36:20] Um, yes, we know we need protein. Right. We know we need fiber. We know we need good fats.
[00:36:23] Dr. Taz: But you're not into, like, [00:36:25] measuring and-
[00:36:25] Megan Roup: I'm not.
[00:36:26] Dr. Taz: Okay.
[00:36:26] Megan Roup: I'm not. But I think only because [00:36:30] it g- it's a slippery slope. Right. And I think, as we know, there are a lot of eating disorders that [00:36:35] come out of perimenopause and menopause.
[00:36:37] Megan Roup: So I think it is, it's important to talk about, [00:36:40] and it's important to know the types of food groups we wanna lean into, and educate yourself on [00:36:45] what that is, but not to get so focused on it that, like, [00:36:50] you're counting every calorie and every gram of protein you have, because I do think it's a slippery slope.[00:36:55]
[00:36:55] Dr. Taz: You know, I was watching something yesterday, and it said, like, one in eight women, uh, are now on a [00:37:00] GLP-1 medication. Mm-hmm. And one of the things that we know is a [00:37:05] side effect of that medication- Yeah ... if it's not being used correctly, is muscle wasting. Yes. How are [00:37:10] you helping women on that medication, you know, understand and come to [00:37:15] terms with their body?
[00:37:15] Dr. Taz: Because w- I'm actually seeing, you know ... And we prescribe these, by the way- [00:37:20] Yeah ... in full disclosure, but we dis- we prescribe in a very holistic pattern, where we are [00:37:25] looking at a lot of other determinants of health. We're looking at gut health and hormone health- Yeah ... and inflammation and [00:37:30] cortisol, and trying to make sure those things are ticking away where they're supposed to before we'll [00:37:35] bring one of these medications into the picture, and oftentimes we're microdosing the medication.
[00:37:38] Dr. Taz: We're not doing-
[00:37:39] Megan Roup: Yeah ... [00:37:40]
[00:37:40] Dr. Taz: you know, the big standard dose because what we're trying to do is not create [00:37:45] sort of this cycle of people that are like, "Oh my gosh, I'm so dependent on this. I don't eat at [00:37:50] all." Mm-hmm. "This is amazing." Mm-hmm. Blah, blah, blah, blah, blah. You know, how are you [00:37:55] teaching these women to move and rethink their [00:38:00] nutrition- Yeah
[00:38:00] Dr. Taz: even though they may be, quote, unquote, thin?
[00:38:03] Megan Roup: We don't do ... So as far [00:38:05] as our nutrition goes, we do have, like, very ... We have beautiful recipes that are, [00:38:10] are, um, curated by a registered dietician.
[00:38:12] Dr. Taz: Right.
[00:38:13] Megan Roup: We don't do food [00:38:15] guides. Mm-hmm. That's something I just, again, feel, you know, again, it's a slippery slope to tell [00:38:20] someone, "This is exactly- What to eat
[00:38:20] Megan Roup: what you need to eat." Right. I think it more goes back to movement, and it doesn't matter if [00:38:25] you're on a GLP-1 or not. It, to me, it's educating someone on how [00:38:30] to work out consistently. It kind of goes back to, you know, if, if you are on a [00:38:35] GLP-1 and you feel like you don't have to work out because you're not as hungry- Right
[00:38:38] Megan Roup: and you're not eating as much. Or
[00:38:39] Dr. Taz: you [00:38:40] don't need to lose weight. A lot of women think they only need to work out to lose weight.
[00:38:43] Megan Roup: Yeah.
[00:38:43] Dr. Taz: That's simply not true. Yeah. Right?
[00:38:44] Megan Roup: So [00:38:45] I think it's, it's just showing women- how they can incorporate [00:38:50] movement realistically into their life. That's so important. Also, showing them [00:38:55] how it can be a mental health and emotional health tool- Mm
[00:38:57] Megan Roup: outside of just physical, and how [00:39:00] transformative that can be. So I think a lot of people, maybe they're like, "I don't need to work out, I'm n- naturally [00:39:05] thin." Maybe movement becomes a little bit more [00:39:10] interesting as a mental health tool for you then, you know, and you can lean into that. I know for me in the mornings, [00:39:15] I'm, I feel like a different person after I've worked out.
[00:39:18] Megan Roup: 100%. You know? Yeah. I'm grounded. Yeah. I am, [00:39:20] I am here.
[00:39:21] Dr. Taz: My posture's better. Oh
[00:39:22] Megan Roup: my
[00:39:22] Dr. Taz: gosh.
[00:39:22] Megan Roup: Like,
[00:39:22] Dr. Taz: my
[00:39:22] Megan Roup: posture's
[00:39:23] Dr. Taz: better, my brain is [00:39:25] clearer.
[00:39:25] Megan Roup: So much clearer. And I think- I'm
[00:39:26] Dr. Taz: happier.
[00:39:27] Megan Roup: Yeah ... so much happier. I'm a happier human. And so I [00:39:30] think, you know, it's just those small tweaks and making sure that messaging is so [00:39:35] clear, how I talk in the workout, how I'm talking on social- Mm-hmm
[00:39:39] Megan Roup: just [00:39:40] continuing to show women a realistic way that they can show up.
[00:39:44] Dr. Taz: What does body [00:39:45] confidence mean for you today?
[00:39:46] Megan Roup: Ugh.
[00:39:47] Dr. Taz: It used to be, you know, we had to be a certain [00:39:50] size. Yeah. We had to be, we had to look a certain way. Yeah. I think that's changing. Yeah. What [00:39:55] is body confidence today?
[00:39:57] Megan Roup: I think for me, yeah, in my 20s it was all about [00:40:00] how I looked, and once I was able to really release that and heal that [00:40:05] relationship, body confidence for me is, like, just owning who I am right now in [00:40:10] this present moment.
[00:40:12] Dr. Taz: That is so hard for women as they're hitting midlife. [00:40:15]
[00:40:15] Megan Roup: Yeah.
[00:40:15] Dr. Taz: You know, I, I, I'm thinking about a patient who was like, "Well, I went on a girls trip, [00:40:20] and everybody was back at their college weight except for me." Mm-hmm. Is that [00:40:25] necessarily a good thing? You know, is that body confidence when everyone's back to, like, their [00:40:30] weight of their 20s- Right
[00:40:31] Dr. Taz: and, you know- Right ... pre-children and pre-everything? Like-
[00:40:34] Megan Roup: And I don't [00:40:35] even think ... What I would take it a step further is, are those women who are at their, their weight from their [00:40:40] 20s in college, do they have body confidence? Right. You know, thinness doesn't mean confidence. Well, I [00:40:45] think-
[00:40:45] Dr. Taz: So I think- So that is the biggest misconception, that body confidence comes from [00:40:50] being thin.
[00:40:50] Megan Roup: Yeah.
[00:40:51] Dr. Taz: What would you say to that?
[00:40:53] Megan Roup: Yeah, that it doesn't, and that there's ... It's [00:40:55] really the internal work that we need to do on ourselves. Like, what are we, what are we saying [00:41:00] to ourselves on a repeated daily basis? And I know that can feel woo-hoo if you're not in [00:41:05] tune with your inner thoughts, but really getting clear with yourself on your [00:41:10] values, what you value about yourself, your body, what you're capable of, and, and how you talk to [00:41:15] yourself about your appearance and what, what- Mm
[00:41:17] Megan Roup: your body is to you. So I think [00:41:20] really clearing up that messaging for yourself, because so much of that [00:41:25] relates to how you feel-
[00:41:26] Dr. Taz: Mm ...
[00:41:26] Megan Roup: and your confidence.
[00:41:28] Dr. Taz: Is also [00:41:30] connected. You know, we talk a lot about midlife because there's so many big shifts in midlife- Yeah ... [00:41:35] when it comes to hormones and, and cortisol and so many things.
[00:41:38] Dr. Taz: But if you think about it, and we actually [00:41:40] started the episode with this, women are shifting all the time. Mm-hmm. And [00:41:45] because of that, our bodies are shifting all the time, right? You go from teenage, you [00:41:50] know- Mm-hmm ... or even pre-teen to puberty, you look different.
[00:41:53] Megan Roup: Yeah.
[00:41:53] Dr. Taz: You know, you go from that into your [00:41:55] 20s, then you go into your 30s, you know, postpartum-
[00:41:59] Megan Roup: Yeah
[00:41:59] Dr. Taz: throughout [00:42:00] pregnancy. Yeah. You know, that's a whole, you know, change- Yeah ... to the body. [00:42:05] How can women consistently, through every shift, how can I tell my daughter, how [00:42:10] can I tell a young woman in her 20s- Hmm ... how can I tell somebody who's postpartum who's [00:42:15] like, "Oh, I have to get in the gym right away, you know, I have to lose..."
[00:42:17] Dr. Taz: Someone told me that. One of my patients, you [00:42:20] probably hear this too. Yeah. I think they, they are where, you know, they have to be, you know, on camera [00:42:25] more. But one of my patients was very clear with, like, "I have got to lose all of this in the next [00:42:30] six weeks 'cause we're shooting again." Hmm. You know? How do we help women safely [00:42:35] navigate shifts that are natural?
[00:42:37] Dr. Taz: Yeah. We talked about it in the hormone shift, you [00:42:40] know, and- a- and move in a way that is rhythmic-
[00:42:43] Megan Roup: Mm-hmm ...
[00:42:43] Dr. Taz: while still kind of [00:42:45] accomplishing your, your goals, right? Yeah. Of, of tackling all these things. Is there, [00:42:50] is there something they can latch onto-
[00:42:52] Megan Roup: Mm ...
[00:42:53] Dr. Taz: you know, to start to [00:42:55] foster this body- Mm ... confidence and start- Mm-hmm
[00:42:57] Dr. Taz: to reach into this toolbox a little bit [00:43:00] more?
[00:43:00] Megan Roup: Yeah. You know? I think it's so, it's so deep and so deeply connected to, [00:43:05] unfortunately, as women in the society, like, so much of our said value is [00:43:10] attached to what we look like. Yeah. And I think un- it, it starts from when we're, you know,
[00:43:14] Dr. Taz: [00:43:15] kids.
[00:43:15] Megan Roup: Little, right. And I
[00:43:15] Dr. Taz: th-
[00:43:16] Megan Roup: it's interesting, I have two daughters, and, like, the difference on sometimes [00:43:20] how I see people talk to my daughters versus little boys, you know, it's always about the appearance.
[00:43:24] Megan Roup: Interesting.
[00:43:24] Dr. Taz: [00:43:25] And
[00:43:25] Megan Roup: so- She's so
[00:43:25] Dr. Taz: pretty.
[00:43:26] Megan Roup: Yeah. Yeah. Yeah. And so I think, gosh, it's such a [00:43:30] nuanced conversation, but really, how can we have a little more body [00:43:35] neutrality and- I like that, yeah ... and not be so fixated, and [00:43:40] understand that our, our, our whole value isn't based on this.
[00:43:43] Dr. Taz: Hmm.
[00:43:43] Megan Roup: You know? It, there's so [00:43:45] much, you know, outside of, of that appearance.
[00:43:48] Megan Roup: And, and I think, [00:43:50] again, it's nuanced, but, like, how can we work t- towards body neutrality? And then [00:43:55] also just, again, going back to how powerful our thoughts are, and [00:44:00] having ownership of those thoughts, and, and laying down the law, you know? It, I'm [00:44:05] someone, again, who struggled with, with that in my early 20s, but-
[00:44:07] Dr. Taz: Me
[00:44:07] Megan Roup: too
[00:44:07] Megan Roup: it still creeps in, you know? And if it [00:44:10] creeps in- I'm like, "Shut the F up. [00:44:15] I'm not listening to that, that conversation." Mm. I, I talk back to that voice, and I think, [00:44:20] I think you have to get to that point where- It's like a skill ... yeah, you, it's a skill and a, and something you gotta work [00:44:25] on.
[00:44:25] Dr. Taz: So one of the things that I think I'm hearing a lot more about, and the word that keeps coming to my mind, I [00:44:30] love that idea of body neutrality, and I think that in itself is a skill.
[00:44:33] Megan Roup: Mm-hmm.
[00:44:34] Dr. Taz: And it's [00:44:35] probably a skill we need to be teaching our daughters. Yeah. And it's probably a skill we need to be cultivating in ourselves over and [00:44:40] over again. But one of the things that I think you've been harping on throughout this entire [00:44:45] episode is that we each have our own intuition, our [00:44:50] own intelligence system.
[00:44:51] Dr. Taz: We're not tapping into it.
[00:44:53] Megan Roup: Yeah.
[00:44:53] Dr. Taz: And we are [00:44:55] spending a lot of time absorbing a lot of content and a lot of voices- Yeah ... which sometimes [00:45:00] blunt your own-
[00:45:01] Megan Roup: Yeah ...
[00:45:01] Dr. Taz: your, your ability to listen to what- Yes ... what you need to do. [00:45:05] Yes. And so I think that, you know, if I could weigh in on the movement [00:45:10] component of this, 'cause I've been in the same boat, and through all the transitions, right?
[00:45:13] Dr. Taz: And I also don't have a [00:45:15] naturally lean or naturally thin, you know, genetic profile by any means, [00:45:20] right? So trying to fit into, like- Mm ... these different norms that have been created has been a lifelong [00:45:25] struggle, and unfortunately, it, it kills me that my daughter is trying to, [00:45:30] trying to do the same thing. Mm.
[00:45:31] Dr. Taz: Right? Like, it absolutely kills me. But I, I've realized, and [00:45:35] I've, I've talked to this with other patients too, is that they're watching. Mm-hmm. And the [00:45:40] girls are watching, and for women in midlife, it's really important for them to understand [00:45:45] that our kids are watching us, our girls are watching us, and when we, like, [00:45:50] engage in behaviors that don't foster body neutrality and body confidence, [00:45:55] we're handing that down as well.
[00:45:57] Dr. Taz: And not that I'm perfect at this by any means. I don't think [00:46:00] I've mastered it, but, like, it is something to remind everybody when we talk about movement as [00:46:05] medicine that we need to think about movement as medicine- Mm-hmm ... not as this, [00:46:10] like, goal to muster, you know? Or to
[00:46:12] Megan Roup: control.
[00:46:13] Dr. Taz: Or to control.
[00:46:14] Megan Roup: Yeah.
[00:46:14] Dr. Taz: [00:46:15] And that is where I think the entire system, our nervous system, our [00:46:20] hormone system, starts to fight back and work against us.
[00:46:23] Dr. Taz: I see it as inflammation. Yeah. [00:46:25] You probably see it as frustration, right? Mm-hmm. And, and tears that nothing's happening or nothing's [00:46:30] changing. But I think the missing piece of that is that you're not listening.
[00:46:33] Megan Roup: No, I know. You know? And [00:46:35] I think about, especially with my food journey, you know, I was I, I felt like I had to [00:46:40] follow these strict rules, right?
[00:46:42] Megan Roup: Constantly yo-yo dieting, constantly binge eating, and, and I [00:46:45] think, um, I was just holding on so tight.
[00:46:49] Dr. Taz: Mm-hmm.
[00:46:49] Megan Roup: [00:46:50] And once I was able to heal that relationship with food, my body took a big breath. Mm. And it [00:46:55] was like, "Finally, you're listening to me." And I, my body settled in to, like, what my [00:47:00] weight should be. And I do think sometimes, we talk about this in our Food Freedom Guide, um, [00:47:05] with our registered dietician.
[00:47:06] Megan Roup: She's an intuitive eating counselor. And a lot of times we're trying to make our [00:47:10] bodies into something completely different, right? Right. So you think about a [00:47:15] shoe size. Yes. She talks about this. Like, I'm a size seven.
[00:47:17] Dr. Taz: Yeah.
[00:47:18] Megan Roup: I'm never gonna be a size 10 s- [00:47:20] shoe size. Right. Like, it's just not gonna happen.
[00:47:22] Dr. Taz: Right.
[00:47:23] Megan Roup: So we're doing all of [00:47:25] this, this shaming and feeling bad about my seven s- my sh- size shoe [00:47:30] seven, you know? Right. And I think it's, it's figuring that out for yourself, which can be, uh, [00:47:35] so much easier for me to talk about than, like, the years of work I've had to do on, on being comfortable with my [00:47:40] size seven shoe.
[00:47:41] Dr. Taz: That's such a great point, because I think people are like, "Oh, my waist [00:47:45] needs to be here."
[00:47:46] Megan Roup: Oh my
[00:47:46] Dr. Taz: gosh. "My hips need to be over here." No. "My arm circumference-" Yeah ... needs to [00:47:50] be wherever. And some of these things are just you. Yeah, yeah. [00:47:55] And instead think of how fit you are- Yes ... right? Not what the [00:48:00] measurements- Yeah
[00:48:00] Dr. Taz: are necessarily. What would you tell women, as we wind down [00:48:05] here, if you're a w- if you're a midlife woman... Actually, I wanna do this for all women. Yeah. [00:48:10] Let's break it down. What would you tell teen girls and women in their 20s?
[00:48:14] Megan Roup: Ooh. [00:48:15] About movement?
[00:48:15] Dr. Taz: About movement.
[00:48:17] Megan Roup: I mean, I really... The Sculpt Society was truly born out of, [00:48:20] this is the workout and the community I wanted in my 20s.
[00:48:23] Megan Roup: A place that's not [00:48:25] triggering- Mm ... a place that celebrates your body where you are at, joyful, fun. [00:48:30] Um, I think it's, you know, I know for me, when I got to college, I felt v- you know, you go [00:48:35] through high school, you're in- Mm-hmm ... sports. For me, I was on a dance team. I was- Right ... dancing. And then all of a [00:48:40] sudden it stops, and I think a lot of people lose their way on what to do from a [00:48:45] movement pr- practice, because for so long they were with a team- Right
[00:48:48] Megan Roup: doing something.
[00:48:49] Dr. Taz: Right.
[00:48:49] Megan Roup: [00:48:50] So I think it's, it's helping educate women on, on how we can [00:48:55] move in a way that, again, feels enjoyable, like it did in high school, or in a, a team sport. That's [00:49:00] such
[00:49:00] Dr. Taz: a good point, because I think when the sports stop and-
[00:49:03] Megan Roup: You're like, "
[00:49:03] Dr. Taz: Well,
[00:49:03] Megan Roup: what am I
[00:49:03] Dr. Taz: supposed to do?" ... all of that stops, and it's like, "Okay, that [00:49:05] was my identity.
[00:49:05] Dr. Taz: What do I do now?" Yes. Yeah. You know? What about women in their mid to late 20s, maybe [00:49:10] before they're really thinking about getting pregnant?
[00:49:13] Megan Roup: Yeah. We, you know, I think [00:49:15] again, starting to just tune into your cycle, your, your energy levels, um, you [00:49:20] know, how you're feeling in your luteal phase, and, and all of those things.
[00:49:23] Megan Roup: So I think, you know, we actually [00:49:25] put together a cycle syncing program. I think it's just under- starting to really just understand your [00:49:30] body and what it's, what it's craving, um, and, and starting to follow, again, I think [00:49:35] as you enter these specific life stages- Mm-hmm ... finding programming that, like, really can [00:49:40] support you, because I think- No matter what stage of life, it can feel lonely, [00:49:45] and you can feel frustrated, and you can feel overwhelmed.
[00:49:47] Megan Roup: But when you can take that away and [00:49:50] just get clarity, um- That helps
[00:49:52] Dr. Taz: you ... it,
[00:49:52] Megan Roup: it just helps you.
[00:49:53] Dr. Taz: I know in Chinese and Ayurvedic [00:49:55] medicine, which I've studied, um, and, you know, there are other systems of medicine that believe this too, [00:50:00] they will ... They're very prescriptive about movement. Mm-hmm. And they will say that, you know, [00:50:05] when you're in your luteal phase- Mm
[00:50:06] Dr. Taz: you know, as that progesterone level's going down, [00:50:10] those are times to not do- Mm-hmm ... anything aggressive. Yeah. You know, those are times to, like, [00:50:15] walk or-
[00:50:15] Megan Roup: Yeah ...
[00:50:16] Dr. Taz: swim. So, like, they would have women track, you know- Mm-hmm ... and be very [00:50:20] clear on the level of exertion. They called it chi or prana or those- Yeah ... type of things, but what is the [00:50:25] level of exertion, you know, that is really justified at this time?
[00:50:28] Dr. Taz: And they would time it and [00:50:30] match it to a woman's- Yeah ... cycle. Yeah. You know? All right. What about a woman who is postpartum? [00:50:35] What should she be thinking about when it comes to movement?
[00:50:37] Megan Roup: Yeah. Um, f- I actually, I think something that's [00:50:40] huge, uh, very, very important to me with postpartum is actually educating women not to [00:50:45] wait until their six to eight-week checkup-
[00:50:47] Dr. Taz: Mm-hmm
[00:50:48] Megan Roup: to work out. Now, when I say [00:50:50] this, I mean, yes, wait to work out at six to eight weeks once you're cleared, but once you've [00:50:55] gotten home from the hospital, those zero to eight weeks, if you have [00:51:00] delivered vaginally, you can start to incorporate breathwork and pelvic floor work, [00:51:05] basically what we had done earlier- Right
[00:51:06] Megan Roup: on. Right. Mm-hmm. I do that, that in a program, and it's, I think, [00:51:10] just not talked about.
[00:51:11] Dr. Taz: Yeah.
[00:51:11] Megan Roup: You know, my OB didn't mention a single thing- No ... to me about [00:51:15] pelvic floor and breathwork and 360 breathing. So something I'm really trying to help educate postpartum [00:51:20] women is this is going to help you, uh, recover faster.
[00:51:24] Megan Roup: It's not about [00:51:25] bouncing back. Recover from something major- Major ... that just happened to your body. [00:51:30] Um, so those early weeks, I think, are so important. If you've, if you're a C-section mama, I always say [00:51:35] wait two to three weeks or a bit longer until you're feeling good to start pelvic floor and, and 360 breathing.
[00:51:39] Megan Roup: But [00:51:40] that, I think, was super important to me. And then starting slow, if you are [00:51:45] postpartum, I do not want you to go back to your bootcamp class- Right ... the next day after you've- Right, right ... been cleared [00:51:50] by your doctor.
[00:51:50] Dr. Taz: Right.
[00:51:51] Megan Roup: It is so important that you lay down the foundation of strength, [00:51:55] um, and, and really progressing each week.
[00:51:57] Megan Roup: And so again, following a program. I know- Right ... I've [00:52:00] said this a million times.
[00:52:00] Dr. Taz: Right.
[00:52:01] Megan Roup: But something that, like, really can hold your hand through such a major life moment. And walk you through the [00:52:05] steps.
[00:52:05] Dr. Taz: Yeah. Yeah. I think that's so important.
[00:52:07] Megan Roup: Yeah.
[00:52:07] Dr. Taz: And then lastly, we've talked a lot about midlife [00:52:10] women, you know, and kind of what they need to be thinking about, paying attention to their energy- Yeah
[00:52:14] Dr. Taz: to how they [00:52:15] feel in the morning, being a little bit more tapped in, really breaking that myth of you have to [00:52:20] just strength train, or you have to just do the one-hour workout. Are there any other traps that [00:52:25] you see midlife women fall into?
[00:52:27] Megan Roup: I think it's, um, also the [00:52:30] cardio of just, like the all or nothing mentality- Yeah
[00:52:32] Megan Roup: with cardio in midlife. Just remembering that cardio [00:52:35] is still important, whether it is a walk outside with a weighted vest, 'cause I know there are a lot of midlife [00:52:40] women who don't wanna jump, 'cause we have our, our s- our quick dance cardio moments- Mm-hmm ... that I [00:52:45] think can feel intimidating. If that's not something you wanna do, you can still get outside and get your heart rate [00:52:50] up with a brisk walk.
[00:52:51] Megan Roup: Um, but to not eliminate cardio from your [00:52:55] routine.
[00:52:55] Dr. Taz: And lastly, and I don't know if you work with women who are sort of going [00:53:00] post-menopause, what should they be thinking of?
[00:53:02] Megan Roup: Same. It's the same as our midlife [00:53:05] program. So our midlife program really covers perimenopause and menopause, which post-menopause- Mm-hmm
[00:53:09] Megan Roup: well, [00:53:10] um, is, is that combo of strength training, mobility, and deep core.
[00:53:14] Dr. Taz: [00:53:15] Amazing. Yeah. Well, I love the fact that you are working hard- Me too ... to debunk a [00:53:20] lot of what we are seeing- ... over and over again, which at the end of the day, nothing should be so hard. Movement [00:53:25] is medicine. Yeah. You know, there are many forms of medicine, movement is one of them.
[00:53:28] Dr. Taz: Makes a difference with [00:53:30] everything from your breath to your nervous system to something like muscle mass. It... [00:53:35] But I love that, you know, we should be body neutral- Yeah ... [00:53:40] so that we can truly tap into what we actually need to be doing. I almost- Yes ... wish there [00:53:45] was, like, a, a boot camp on that you know? How to be body neutral.
[00:53:48] Dr. Taz: My
[00:53:48] Megan Roup: Food Freedom [00:53:50] Guide really taps into that. Yeah. And I will say, too, I think, you know, uh, my message to, to women is if, [00:53:55] if you don't want to, to push a, a sled or, or, or- That's a good [00:54:00] analogy,
[00:54:00] Dr. Taz: yeah ...
[00:54:00] Megan Roup: or, um, barbell 100 pounds, there are still other ways that we can [00:54:05] lean into to lean muscle and, and longevity and, and making sure our bodies feel strong through [00:54:10] midlife.
[00:54:10] Dr. Taz: I love that. All right, my last question... Actually, two questions. First of all, if [00:54:15] someone does wanna jump into this, they do wanna do your program, where can they find you?
[00:54:18] Megan Roup: Yes, [00:54:20] thesculptsociety.com. In fact, you can use code TAZ25- TAZ, mm-hmm ... um, which will get you a [00:54:25] free week and 25% off your first two months, and it gives you access to all of our programs, including, of [00:54:30] course, our midlife program.
[00:54:31] Dr. Taz: And my last question, I ask everybody this- Yes ... what makes you [00:54:35] whole?
[00:54:36] Megan Roup: Oof. I think just knowing who I [00:54:40] am.
[00:54:40] Dr. Taz: Mm. Self-awareness. Mm.
[00:54:43] Megan Roup: Yeah.
[00:54:43] Dr. Taz: I love that. Well, thank you so [00:54:45] much- Thank you for having me ... for taking time to join us today- This was so fun ... and talk about movement as medicine. I think, [00:54:50] I hope, at least I hope women everywhere will listen to this and maybe shift their [00:54:55] mindset a little bit- Yeah
[00:54:56] Dr. Taz: around movement and how to move and what's important with [00:55:00] movement. So thank you again for joining us. Thank you. And for everybody else, we post new [00:55:05] episodes every week. Don't forget to subscribe and share it with your friend. If you've got one of those [00:55:10] workout fiends who is still in that all or nothing mentality, send this to them so [00:55:15] that they can maybe start to learn to listen to their bodies a little bit better.
[00:55:19] Dr. Taz: I'll see you guys next time. [00:55:20]
[00:55:20] Megan Roup: Before you go, take a second to reflect on what stood out for you today. [00:55:25] Then, if you can, leave a quick review wherever you're listening. It really helps other
[00:55:29] Dr. Taz: [00:55:30] people discover Whole Plus and start their own healing journey. And don't forget to follow [00:55:35] me on Instagram, @drtazmd. I love hearing how these episodes are [00:55:40] supporting you.