In this first episode of season 2 of the Phases podcast, Anita Goa explores the theme of empowered aging, highlighting the transformative journey of midlife through self-discovery, emotional awareness, and personal growth. She discusses the integration of strength training and yoga as powerful tools for wellness and empowerment, emphasising how movement supports both the body and mind. Anita shares personal insights and stories, including the metaphor of a camel that believes it is tied up, illustrating how limiting beliefs can hold us back. This conversation inspires listeners to embrace change, challenge outdated narratives, and take responsibility for their well-being, ultimately finding their own flow in life.

Chapters

00:00 Empowered Aging: A New Beginning

02:50 The Role of Emotions in Midlife

06:10 Finding Stability Through Practice

08:57 The Journey of Self-Discovery

11:58 Strength Training and Yoga: A New Approach

15:05 Overcoming Limiting Beliefs

17:53 The Camel Story: Unhitching Yourself

20:45 Empowerment Through Personal Responsibility

23:52 The Importance of Internal Motivation

26:48 Embracing Change and Finding Your Flow

Stay In Touch With Anita Goa:

Newsletter: http://anitagoa.com/anita/newsletter/

WEBSITE: http://www.anitagoa.com http://www.anitagoastudio.com (membership)

INSTAGRAM: https://instagram.com/anitagoawellbeing

FACEBOOK: https://www.facebook.com/anitagoawellbeing

Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic

In this episode of the Phases podcast, I; host Anita Goa explores the metaphor of the winter solstice, emphasising its significance for inner growth and transformation at midlife. I share a story about a sculptor to illustrate how uncovering our true selves is a process that requires patience and intention. The conversation delves into the importance of letting go of past identities and expectations to create space for new possibilities. As the year comes to a close, I also encourage you to reflect on your experiences and set meaningful intentions for the new year.

takeaways

• Winter solstice symbolises both an ending and a beginning.
• Transformation is a process of uncovering what's within us.
• Reducing expectations can increase joy and satisfaction.
• Joy is deeper than happiness and can exist in dark times.
• Letting go of what no longer serves us creates space for growth.
• We are always works in progress, regardless of age.
• Setting intentions helps align actions with personal growth.
• Self-care routines should adapt to the season of life.
• Reflecting on past winters can inform future intentions.
• Continuous growth is essential for a fulfilling life.

Chapters

00:00 Embracing the Winter Solstice

07:51 The Sculptor's Metaphor for Transformation

15:04 Letting Go and Uncovering Your True Self

21:03 Setting Intentions for the New Year

In this solo episode of the Phases podcast, Anita Goa explores the journey of finding clarity and purpose in life, particularly during midlife. She shares a profound story about an African tribesman who discovers insight while eating an artichoke, emphasizing that true understanding comes from within. The episode delves into yoga philosophy, specifically the four aims of life (Kama, Artha, Dharma, Moksha), and introduces the Japanese concept of Ikigai, which represents living with purpose. Anita encourages listeners to embrace heart-based living and to seek their own unique path, free from comparison and external influences.

Takeaways

• True insight comes from within, not from external sources.
• The fear of missing out (FOMO) can be transformed into the joy of missing out (JOMO).
• Midlife is a crossroads where we can reconnect with what truly matters.
• The four aims of life (Kama, Artha, Dharma, Moksha) guide us toward fulfillment.
• Ikigai is about finding the intersection of passion, talent, societal needs, and income.
• Living authentically and intentionally is key to a fulfilling life.
• Heart coherence is essential for emotional and physical well-being.
• Curiosity is vital for a vibrant life, especially in midlife.
• You have the power to steer your life in the direction you choose.
• Finding your own path is crucial; avoid comparing yourself to others.

Chapters

00:00Finding Clarity in Life's Phases

05:05The Four Aims of Life

10:09Understanding Ikigai and Purpose

14:58Embracing Heart-Based Living

Stay In Touch With Anita Goa:

Newsletter: http://anitagoa.com/anita/newsletter/

WEBSITE: http://www.anitagoa.com http://www.anitagoastudio.com (membership)

INSTAGRAM: https://instagram.com/anitagoawellbeing

FACEBOOK: https://www.facebook.com/anitagoawellbeing

Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic

#womenover40 #midlifepodcast #healthyaging

In this episode of The Phases Podcast, I (host Anita Goa) sit down with Dr. Caitlin Casella to explore the vital role of strength training for women over 40 and how yoga alone isn't enough.

Together, we dive into Caitlin’s journey from yoga to strength training to physical therapy, highlighting why yoga alone may not be enough to support long-term health and longevity.

We discuss key topics such as the physiological changes women face as they age—especially during menopause—and how progressive overload in strength training can help combat muscle and bone density loss.

Caitlin also debunks common myths about strength training, including the fear of getting “bulky,” and offers practical advice for women looking to prioritize their health through fitness.

Tune in to learn how strength training can transform your routine and support better health, vitality, and longevity at any phase of life.

Are you new to strength training? Or are you a seasoned weight lifter? How is weight lifting supporting your yoga practice?

I welcome all comments and questions.

💚💪 Anita Goa

Takeaways

Strength training is essential for women over 40.

Yoga alone cannot provide the necessary muscle and bone support.

Progressive overload is crucial for strength training effectiveness.

Aging leads to muscle mass and bone density loss.

Menopause significantly impacts musculoskeletal health. Heavy loading improves tissue health and reduces pain.

Consistency in strength training leads to long-term benefits.

Common fears about strength training are often unfounded.

Starting small and building habits is key to success.

Strength training can enhance yoga practice and overall wellness.

Chapters

00:00 Introduction to Strength Training for Women Over 40

02:54 Caitlin's Journey from Yoga to Strength Training

05:52 The Limitations of Yoga Alone

09:04 Understanding the Need for Strength Training

11:52 The Impact of Aging on Muscle and Bone Health

15:00 Addressing Common Misconceptions about Strength Training

18:06 The Importance of Progressive Overload

20:52 Menopause and Musculoskeletal Health

24:01 The Shift in Exercise Paradigms

26:55 Building Sustainable Strength Training Habits

30:12 Final Thoughts and Encouragement

Stay In Touch With Caitlin Casella:

Website: www.practicehuman.com

IG: www.instagram.com/practicehuman

Stay In Touch With Anita Goa:

Newsletter: http://anitagoa.com/anita/newsletter/

WEBSITE: http://www.anitagoa.com http://www.anitagoastudio.com (membership)

INSTAGRAM: https://instagram.com/anitagoawellbeing

FACEBOOK: https://www.facebook.com/anitagoawellbeing

Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic

In this insightful conversation, Anita Goa sits down with yoga and menopause specialist Niamh Daly to explore how yoga can support women through the profound physical and emotional changes of perimenopause and menopause.

We discuss:

✔️ How menopause impacts the body and mind

✔️ Why adapting yoga practices is essential for this life phase

✔️ The philosophical insights yoga offers during transitions

✔️ Debunking myths about yoga’s effectiveness for osteoporosis

✔️ The importance of awareness, education, and anecdotal evidence in understanding menopause experiences

This episode is a deep dive into holistic health and wellness, emphasising how yoga is more than just movement—it’s a powerful tool for resilience, balance, and empowerment.

Chapters

00:00 Introduction to Menopause and Yoga

02:48 Personal Experiences with Menopause

06:04 The Need for Specialized Yoga Practices

08:54 Understanding Hormonal Changes and Yoga

12:00 The Impact of Menopause on Yoga Practice

14:49 Musculoskeletal Changes During Menopause

18:10 Yoga's Role in Managing Menopause Symptoms

21:01 The Importance of Awareness and Education

23:49 Research and Misconceptions in Yoga

27:07 Anecdotal Evidence and Personal Experiences

29:52 The Benefits of Yoga for Menopause

33:06 Navigating Yoga Practices During Menopause

35:51 Conclusion and Resources for Support

In this episode of the Phases Podcast, host Anita Goa sits down with menopause specialist Dr. Shashi Prasad to discuss the stages of menopause, with a focus on perimenopause. Together, they explore key perimenopause symptoms, cultural differences, and effective management strategies to empower women during this significant life phase. Discover the importance of nutrition, exercise, stress management, and seeking professional help to ease the transition.

Plus, recommendations for top resources and books to further enhance your understanding of menopause and perimenopause.

Time Stamp Chapters

00:00 Introduction to Menopause and Perimenopause: What You Need to Know

02:56 Understanding the Stages of Menopause: A Complete Guide

03:56 Is menopause a deficiency?

04:43 What is PeriMenopause?

06:05 Perimenopause Symptoms and Onset: Early Signs to Watch For

08:54 Cultural Differences in Menopause Experiences Across the World

12:04 Common Perimenopause Symptoms: Hot Flashes, Mood Swings, and More

14:57 Managing Menopause Symptoms with Nutrition and Lifestyle Changes

17:49 The Benefits of Exercise and Stress Management During Menopause

21:05 Supplements and Hormone Replacement Therapy (HRT) Explained

23:50 How to Find the Right Menopause Specialist for You

27:02 Postmenopause Health Considerations: What Comes Next

29:51 Empowerment Through Knowledge: Navigating Menopause with Confidence

33:06 Top Recommended Books and Resources on Menopause

35:00 Anita’s Book recommendations

1. The XX Brain by Dr Lisa Mosconi

2. The Menopause Brain by Lisa Mosconi

3. The Complete Guide to the Menopause by Dr Annice Mukherjee

36:20 Dr Shashi’s Book recommendations

1. The Complete Guide to POI & Early Menopause by Dr Hannah Short

2. Manage Your Menopause Naturally by Martin Stewart

3. Living Well Through the Menopause by Professor Myra Hunter

4. The Hormone Cure by Sara Gottfried, MD

5. It Must Be My Hormones by Dr Marion Gluck

6. Fact Sheets: British Menopause Society Women’s Health Concerns www.womens-health-concern.org

STAY IN CONTACT WITH DR SHASHI PRASAD

IG www.instagram.com/dr_shashi_menopause

Website: www.drshashiprasad.com

STAY IN CONTACT WITH ANITA GOA

Anita's Membership The Goa Flow Practice Room: https://www.anitagoastudio.com/

Newsletter: http://anitagoa.com/anita/newsletter/

INSTAGRAM: https://instagram.com/anitagoawellbeing

FACEBOOK: https://www.facebook.com/anitagoawellbeing

WEBSITE:

http://www.anitagoa.com

http://www.anitagoastudio.com

Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic

This episode is a heartfelt conversation on finding meaning, creating new beginnings, and starting a podcast at 55 while navigating midlife’s challenges.

In the inaugural episode of the Phases podcast, Anita Goa shares her personal journey of navigating midlife challenges, including the impact of menopause and brain fog. She discusses her motivations for starting the podcast, emphasizing the importance of embracing change, finding purpose, and supporting one another through life's transitions. The podcast aims to explore various themes related to personal growth, wellness, and empowerment, encouraging listeners to reflect on their own phases of life and strive for meaningful experiences.

Join Anita as she aims to inspire and connect with listeners looking for guidance in their own personal journeys.

Chapters

00:00 Introduction to the Phases Podcast

02:54 Navigating Midlife Challenges

06:12 Embracing Change and Finding Purpose

09:03 The Journey Ahead and Future Aspirations

Takeaways:

Anita shares her excitement and fear about launching the podcast.

She describes feeling lost and in a 'hole' during midlife.

The podcast is a platform for discussing midlife, yoga, and personal growth.

Anita emphasizes the importance of embracing the current phase of life.

She reflects on the challenges of brain fog and its impact on her confidence.

The podcast aims to empower listeners to find purpose in their lives.

Anita believes in the power of community to support each other through challenges.

She encourages listeners to think about their future and what they want to achieve.

The podcast will evolve over time, reflecting Anita's journey.

Anita invites listeners to share their own experiences and phases of life.

STAY IN CONTACT WITH ANITA GOA

Anita's Membership The Goa Flow Practice Room: https://www.anitagoastudio.com/

Newsletter: http://anitagoa.com/anita/newsletter/

INSTAGRAM: https://instagram.com/anitagoawellbeing

FACEBOOK: https://www.facebook.com/anitagoawellbeing

WEBSITE:

http://www.anitagoa.com

http://www.anitagoastudio.com

Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic

Welcome to the Phases podcast. I'm your host, Anita Goa. In this podcast, we embrace the ever-changing landscape of life after 40, exploring its unique phases, stages and cycles with an open heart and curious mind. Join me for solo episodes, storytelling and enlightening conversations with guests where we dive deep into what it means to evolve in midlife. We'll also weave timeless Eastern wisdom and Western science to discover the keys to lifelong vibrancy. Welcome to the Phases podcast, where every phase, stage and cycle is an opportunity to evolve into the best version of yourself.

STAY IN CONTACT WITH ANITA GOA

Anita's Membership The Goa Flow Practice Room: https://www.anitagoastudio.com/

Newsletter: http://anitagoa.com/anita/newsletter/

INSTAGRAM: https://instagram.com/anitagoawellbeing

FACEBOOK: https://www.facebook.com/anitagoawellbeing

WEBSITE:

http://www.anitagoa.com

http://www.anitagoastudio.com

Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic