Latest / hol+ with Dr. Taz MD | The Future of Medicine is Holistic / How to Exercise in Midlife Without Burnout: Strength, Cardio, Pelvic Floor & Hormones with Megan Roup
Transcript
- [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.