Ep 10: Four Game-Changing Reasons to Embrace a Whole Food Plant-Based Diet

In this Age Like a Boss episode, we're shaking up how you think about food. Forget the restrictive labels of "vegan" or "vegetarian"—let's talk about the flexible, transformative power of a whole-food plant-based diet. 🌱</p> From boosting your energy to turning back the clock on aging, this episode breaks down the four compelling reasons to make plants the star of your plate:</p> Master Weight Management: Low-calorie density foods mean you can eat more, feel full, and still achieve your goals. No more crash diets—just results.</p> Stop Disease in Its Tracks: Learn how plant-based eating reduces the risk of heart disease, diabetes, and even cancer. It’s science-backed self-care!</p> Anti-Inflammatory Powerhouses: Fight inflammation, protect your body, and nourish your cells with foods packed with antioxidants. Your future self will thank you.</p> Glow-Up Goals: Yes, plants can help your skin glow, reduce wrinkles, and slow down the visible signs of aging. Who says vanity is a bad thing? 😉</p> 💡 Not sure where to start? We’ve got you covered with practical tips for making the transition, including insights from tools like the Dietary Inflammatory Index and the AICR's New American Plate graphic.</p> 🎧 Whether you’re plant-curious or a seasoned pro looking for fresh ideas, this episode is your go-to guide for creating a healthier, more vibrant life.</p> 🕒 Episode Breakdown:<br /> 00:00 Welcome to <em>Age Like a Boss</em>!<br /> 00:33 The Difference Between "Vegan" and "Plant-Based"<br /> 01:09 The Secret to Effortless Weight Management<br /> 02:29 Fighting Diseases with Every Bite<br /> 03:41 Anti-Inflammatory Foods: Your Superheroes<br /> 04:43 Vanity Wins: Look Good While Feeling Great<br /> 06:21 Practical Steps to Start Your Plant-Based Journey<br /> 06:44 Final Thoughts and Resources</p> Don’t just live longer—live better. Tune in now to start rewriting your health story!</p> 🎙 Listen, learn, and share with friends who need some plant-based inspiration.<br /> Subscribe here, and don’t miss out on future episodes.</p>

00:10:42

Ep 9: Wrapping Up the 2024 Menopause Metabolic Makeover: Vital Steps and Insights

In Episode 9 of the <em>Age Like a Boss</em> podcast, Jennifer wraps up her transformative four-part series on the <em>2024 Menopause Metabolic Makeover</em>. This episode dives into the actionable steps and key strategies Jennifer has implemented to optimize metabolic health during menopause.</p> She shares evidence-based insights on creating a sustainable calorie deficit, incorporating a continuous glucose monitor (CGM), and balancing cardio with resistance training for long-term success. Jennifer also addresses the role of hormone replacement therapy (HRT) and the importance of consulting with your healthcare provider to personalize your approach.</p> Whether you're just starting your health journey or looking to fine-tune your routine, this episode is packed with practical advice to empower your wellness transformation.</p> What You’ll Learn:</p> <ul> <li style="font-weight: 400;">The secret to crafting a sustainable calorie deficit </li> <li style="font-weight: 400;">How small dietary swaps, like healthier evening treats, can add up </li> <li style="font-weight: 400;">Game-changing insights from using a CGM for metabolic health </li> <li style="font-weight: 400;">Why combining cardio and resistance training is a must for fat loss and muscle preservation </li> <li style="font-weight: 400;">The critical role of primary care and hormone replacement therapy for midlife health </li> </ul> Episode Timestamps:<br /> 00:00 – Introduction to Episode 9<br /> 00:22 – Welcome and Recap of the Series<br /> 00:41 – Thanksgiving Reflections and Family Time<br /> 01:10 – Diving into Part Four of the Menopause Metabolic Makeover<br /> 04:29 – Strategies for a Calorie Deficit<br /> 05:11 – Healthier Swaps for Evening Treats<br /> 06:48 – Insights from a Continuous Glucose Monitor<br /> 09:03 – The Perfect Balance: Cardio vs. Resistance Training<br /> 12:27 – The Importance of Primary Care and Hormone Replacement Therapy<br /> 16:35 – Closing Thoughts and Next Steps</p> Ready to take control of your health? Subscribe now to the <em>Age Like a Boss</em> podcast and join a community of women embracing midlife with strength and purpose!</p> Don’t forget to leave a review, share this episode, and follow Jennifer on social media for more tips and inspiration.</p>

00:17:10

Ep 8: Menopausal Metabolic Makeover Part 3: Movement, Weighted Vests, and Sleep

🎙️ In episode 8 of Age Like a Boss, Dr. Jennifer Singh dives into the next phase of her 2024 Menopausal Metabolic Makeover series, spotlighting the often-overlooked pillars of metabolic health: movement, weighted vests, and sleep.<br /> As a board-certified lifestyle medicine physician, Dr. Singh shares her personal journey to optimize metabolic health during menopause. This episode is packed with practical, science-backed strategies to enhance glucose management, improve blood pressure, and boost longevity.<br /> Here’s what you’ll learn in this episode:<br />  💡 Why daily movement is a metabolic game-changer: Discover how intermittent movement, post-meal walks, and simple daily exercises can have a profound impact on your health.<br />  🔥 The surprising benefits of weighted vests: Learn how this tool can enhance your workouts and support bone and muscle health.<br />  🌙 Sleep as the secret weapon for metabolic health: Understand how improving sleep quality—through strategies like reducing caffeine intake and considering hormone replacement therapy—can transform your physical and mental well-being.</p> Timestamps / Highlights:<br /> [00:00] Welcome to Episode 8<br /> [00:38] Recap of Key Takeaways from Previous Episodes<br /> [03:28] Why Movement Matters for Metabolic Health<br /> [05:10] Easy Ways to Incorporate More Movement into Your Day<br /> [13:06] Sleep’s Role in Optimizing Metabolic and Mental Health<br /> [17:46] Wrapping Up and Next Steps<br /> 💬 Tune in for actionable tips that can help you take charge of your health, one small change at a time.<br /> 👉 Listen to the full episode now!<br />  🔗 Connect with Dr. Jennifer Singh for more tips and resources, subscribe now!<br /> #AgeLikeABoss #PodcastShowNotes #MetabolicHealth #MenopauseWellness #DailyMovement #SleepMatters #WeightedVestBenefits #HealthyLiving</p>

00:21:08

Ep 7: Optimizing Metabolic Health: Menopause Metabolic Makeover (Part 2)

Ready to reclaim your metabolic health during menopause? 🎙️ </p> In this episode of Age Like a Boss, Dr. Jennifer Singh, a board-certified lifestyle medicine physician, continues her transformative Menopause Metabolic Makeover series.  </p> Discover how metabolic health impacts your overall well-being and learn actionable strategies to enhance insulin sensitivity, manage glucose levels, and shed visceral fat—all while prioritizing sustainable, science-backed habits.  </p> Dr. Singh shares insights from her health journey, including her experiences with continuous glucose monitoring, cutting back on processed foods, and doubling down on fiber for optimal results.  </p> What You’ll Learn:<br /> 🧬 What metabolic health is and why it matters  <br /> 🔥 How visceral fat affects metabolism  <br /> 💡 The "sink analogy" to understand insulin resistance  <br /> 📈 Practical steps to optimize glucose and insulin balance  </p> Tune in for empowering, approachable advice to help you thrive during menopause and beyond!  </p> Episode Highlights:<br /> [00:00] Welcome to the *Age Like a Boss* Podcast  <br /> [01:04] Breaking Down Metabolic Health  <br /> [03:27] The Impact of Visceral Fat  <br /> [04:48] Insulin Resistance Explained (Sink Analogy)  <br /> [07:06] Steps for a Metabolic Makeover  <br /> [08:21] Continuous Glucose Monitoring Insights  <br /> [08:58] Benefits of Reducing Processed Sugar and Flour  <br /> [11:42] Why Fiber is a Game Changer  <br /> [13:59] Next Steps for Lasting Results  </p> Listen now and start your journey toward better metabolic health! 🎧</p> #MetabolicHealth #MenopauseWellness #HealthyLiving #InsulinResistance #AgeLikeABoss #LifestyleMedicine</p>

00:17:23

Ep: 6 Revamp Your Midlife Health: A Menopause Metabolic Makeover That Works

🎙️ Welcome to the "Age Like a Boss" Podcast with Dr. Jennifer Singh!<br /> In this empowering episode, we're diving into the <em>Menopausal Metabolic Makeover</em>—your step-by-step guide to reclaiming your health, energy, and confidence during midlife.</p> What You’ll Learn in This Episode:<br /> ✅ What Is a Menopausal Metabolic Makeover? Dr. Jennifer defines metabolic health and explains how hormones, genetics, and lifestyle habits influence your body's ability to burn fuel efficiently.<br /> ✅ Why Metabolic Health Matters: Understand the link between metabolism and future health risks, including Type 2 diabetes, cardiovascular disease, and more.<br /> ✅ Spotting Red Flags: Key markers like blood pressure, triglycerides, waist circumference, and fasting glucose that signal metabolic imbalance.</p> 3-Step Menopausal Metabolic Makeover:<br /> 1️⃣ Ditch the Scale Mindset: Stop obsessing over weight and focus on improving key metabolic markers like glucose levels and hemoglobin A1C.<br /> 2️⃣ Build Muscle, Boost Metabolism: Commit to resistance training to preserve muscle mass, improve insulin sensitivity, and rev up your metabolism.<br /> 3️⃣ Experiment with Intermittent Fasting: Discover how time-restricted eating can help manage hunger, regulate insulin, and create sustainable calorie control without deprivation.</p> <em>Why This Episode Matters:</em><br /> Menopause doesn’t have to mean slowing down! Dr. Jennifer offers practical, science-backed strategies to help you thrive during this transformative stage of life. Learn how small, intentional changes can lead to significant long-term health benefits.</p> Resources Mentioned in This Episode:<br /> 📊 Track Your Metabolic Markers Cheat Sheet<br /> 🏋️‍♀️ Dr. Jennifer’s Favorite Resistance Training Programs<br /> 🍎 Whole Food Plant-Based Nutrition Tips<br /> 🧘‍♀️ Stress Management and Sleep Tools</p> <em>Episode Timestamps:</em></p> 00:00 Introduction to Menopausal Metabolic Makeover</p> 00:22 Understanding Metabolic Health</p> 01:58 Importance of Metabolic Health</p> 02:40 Risk Factors for Poor Metabolic Health</p> 04:36 Personal Health Journey and Lab Results</p> 05:23 Steps for a Metabolic Makeover</p> 06:25 Focusing on Muscle Building</p> 08:47 Experimenting with Intermittent Fasting</p> 11:45 Conclusion and Next Step<em>s</em></p>  </p> Don’t Miss Part 2!<br /> Stay tuned for the next episode, where Dr. Jennifer will explore advanced strategies, including managing perimenopausal hormones and balancing nutrition for long-term success.</p> ✨ Join the Conversation!<br /> Got questions or insights about your own metabolic health journey? Share them in the comments!</p> 💡 Follow & Subscribe for More Life-Changing Tips!<br /> If you’re ready to take control of your health and age gracefully, subscribe to the <em>Age Like a Boss</em> podcast and share this episode with friends.</p> 🎧 Listen Now and Take the First Step Toward Your Metabolic Makeover! <br /> #MenopauseMetabolism #AgeLikeABoss #HealthyOver40 #MetabolicHealth #MidlifeWellness #MenopausalFitness #ResistanceTraining #IntermittentFasting #HormonalHealth #HealthyLifestyleTips

00:15:50

Ep 5: Conquering Menopausal Belly Fat: Tips & Strategies for Women Over 40

In this episode, Dr. Jennifer Singh—a physician turned lifestyle coach—shares a science-driven approach to tackling menopausal belly fat. We’ll explore the types of belly fat, the roles of hormones, genetics, metabolism, and the unique challenges of aging that influence body composition. Jennifer addresses popular questions about spot reduction, core workouts, diets, and supplements, sharing powerful strategies to create lasting results.</p> Learn the benefits of a whole-food, plant-based diet, effective calorie tracking, and a balanced exercise plan with cardio and strength training. Discover why quality sleep and stress management are essential for reducing belly fat and boosting overall health. Tune in to unlock the path to a healthier, stronger you!</p> Episode Highlights / Timestamps</p> <ul><li style="font-weight: 400;">00:00 Introduction: Conquering Menopausal Belly Fat</li> <li style="font-weight: 400;">00:39 Understanding Belly Fat: Subcutaneous vs. Visceral</li> <li style="font-weight: 400;">01:24 Main Causes: Hormones, Metabolism, and Aging</li> <li style="font-weight: 400;">03:37 Top FAQs on Belly Fat: Spot Reduction, Core Exercises & More</li> <li style="font-weight: 400;">05:35 Proven Methods for Belly Fat Reduction</li> <li style="font-weight: 400;">08:35 Exercise for Strength, Health, and Fat Loss</li> <li style="font-weight: 400;">09:46 Importance of Sleep and Stress Management</li> <li style="font-weight: 400;">10:37 Key Takeaways for Lasting Health</li> </ul> Take control of menopausal belly fat with expert insights, realistic strategies, and a winning mindset for success! Subscribe for more and let’s age like a boss! 💪✨</p>

00:14:13

Ep 3: Mindsets that are blocking your weight loss and health goals

In this episode of <em>Age Like a Boss</em>, host Dr. Jennifer Singh, a board-certified lifestyle medicine physician and life coach, joins us from the National Lifestyle Medicine Conference in Orlando, bringing valuable insights from the forefront of health and wellness. Dr. Singh unpacks three common mindsets that can result from meaningful behavior change and lasting health improvements: <em>diet mindsets, perfectionism, and self-sufficiency. </em></p>  </p> Drawing on real-life examples and backed by evidence-based strategies, Dr. Singh explains how these mental roadblocks can hinder progress on your wellness journey. She offers practical tips to help you shift your mindset and adopt healthier, more sustainable habits. Whether you're struggling with the cycle of restrictive dieting, feeling pressured to be perfect, or trying to do it all on your own, this episode will equip you with tools to change your thinking, build resilience, and achieve your health goals.</p>  </p> <em>Diet Mindsets: </em>Understand the "life cycle" of dieting—why restrictive diets often lead to burnout and frustration—and learn how to adopt a balanced, flexible approach to food that supports long-term health.</p> <em>Perfectionism: </em>Discover how perfectionist thinking can sabotage health goals and explore ways to embrace progress over perfection for more realistic, achievable outcomes.</p> <em>Self-Sufficiency: </em>Recognize the importance of seeking support and community on your wellness journey. Going it alone can make sustainable change difficult, while the right support system can empower you to reach your goals.</p>  </p> Tune in for expert advice on transforming these limiting mindsets and building a foundation for lifelong wellness!</p>  </p> <em>Timestamps:</em></p> <em>00:00 –</em> Welcome to *Age Like a Boss* with Dr. Jennifer Singh</p> <em>00:07– </em>Reporting live from the National Lifestyle Medicine Conference</p> <em>00:47 –</em> Why behavior change is challenging and how mindset matters</p> <em>01:53 – </em>Overview: Three Mindsets That Impact Health Goals</p> <em>03:18 – </em>Mindset 1: The Life Cycle of a Diet – Breaking free from restrictive diets</p> <em>05:58– </em>Mindset 2: Perfectionism in Health Journeys—Focusing on progress, not perfection</p> <em>08:26 – </em>Mindset 3: The Need for Support* – Embracing community for sustainable change</p> <em>10:38 – </em>Conclusion: Key takeaways and actionable steps for a healthier mindset </p>  </p> If you're ready to challenge unhelpful beliefs and create a mindset that supports your health goals, this episode is for you! </p>

00:14:44

Ep 4: Challenging the Concept of 'Normal' Around Food and Health

In this insightful episode of <em>Age Like a Boss</em>, Dr. Jennifer Singh, lifestyle medicine doctor, and coach for women over 40, examines the idea of what we consider "normal" in our food and health habits. Jennifer shares her journey of questioning traditional health norms that didn't serve her and how her lab results became a wake-up call for change. With a compassionate and curious mindset, she invites listeners to rethink and redefine their health practices.</p> Throughout the episode, Jennifer discusses her '2024 Menopausal Metabolic Makeover'—a transformative approach that helped her create a new, healthier version of "normal." She offers practical insights and actionable steps for listeners to challenge their health assumptions and embrace sustainable habits. This episode sets a foundation for future discussions on developing a lasting, improved approach to health and well-being.</p> <em>Episode Breakdown/ Timestamp</em></p> <ul><li style="font-weight: 400;">00:00 — <em>Introduction</em>: The importance of challenging the concept of "normal" in food and health.</li> <li style="font-weight: 400;">00:18 — <em>Welcome</em>: An introduction to the <em>Age Like a Boss</em> podcast and its mission.</li> <li style="font-weight: 400;">00:44 — <em>The Problem with Being Normal</em>: Why conventional health norms may not support optimal well-being.</li> <li style="font-weight: 400;">01:55 — <em>Personal Health Journey</em>: Jennifer’s wake-up call that led her to reevaluate her own health practices.</li> <li style="font-weight: 400;">02:54 — <em>Reevaluating Normal</em>: Exploring a new approach to food and health that is personalized and intentional.</li> <li style="font-weight: 400;">03:24 — <em>Introducing the 2024 Menopausal Metabolic Makeover</em>: Jennifer’s structured process for redefining health in midlife.</li> <li style="font-weight: 400;">03:53 — <em>Challenging Normal</em>: Practical steps and mindset shifts for breaking away from unhealthy habits.</li> <li style="font-weight: 400;">04:47 — <em>Conclusion</em>: Embracing a healthier, more sustainable “new normal.”</li> </ul> Join Jennifer as she guides listeners on a journey toward reimagining health with curiosity, compassion, and courage.</p>

00:09:18

Ep 1: Lifestyle Medicine: Dr. Jennifer Singh’s Inspiring Transformation

<em>Lifestyle Medicine: Dr. Jennifer Singh’s Inspiring Transformation</em></p> In this episode, Dr. Jennifer Singh—a board-certified lifestyle medicine physician turned dynamic life and nutrition coach—shares her journey from traditional medicine to embracing lifestyle medicine. Get ready for a deep dive into how lifestyle medicine not only manages but can <em>reverse</em> chronic diseases like diabetes, heart disease, and even Alzheimer’s. Discover the powerful shifts she experienced with her patients, misconceptions that hold people back, and how you can kick-start lifestyle changes with practical steps today. Dr. Singh's passion shines as she reveals how lifestyle medicine empowers you to take control of your health and life. Don’t miss the insights—and inspiration—she has to offer!<br /> <br /> </p> Timestamps / Episode Highlights:<br /> 00:00 Meet Dr. Jennifer Singh and Her Journey<br /> 00:16 Breaking Down Lifestyle Medicine<br /> 00:28 From Internal Medicine to Lifestyle Medicine<br /> 01:34 Myths and Misunderstandings Explained<br /> 02:29 Transforming Patient Care Through Lifestyle<br /> 03:53 Blending Modern Medicine with Lifestyle Changes<br /> 05:23 Finding Power in Daily Habits<br /> 06:10 Practical Steps for a Healthier You<br /> 06:59 Subscribe for More Inspiration!</p>  </p>

00:10:34

Ep 2: Why Can't I Stop Snacking? 4 Reasons and 4 Solutions

Why Can't I Stop Snacking? 4 Reasons and 4 Solutions</p>  </p> In this episode, Dr. Jennifer Singh, a lifestyle medicine doctor helping women over 40, delves into the common issue of incessant snacking. She explains that the inability to stop snacking is not a matter of willpower but due to four main factors: our primitive brain's pleasure-seeking nature, the addictive nature of processed foods, eating when we're not hungry, and an environment filled with tempting snacks. Dr. Singh provides practical solutions to these snacking problems, including awareness of your cravings, eating nutritious meals, checking in with your true hunger, and optimizing your environment to minimize temptations. Tune in to learn how to conquer unplanned snack attacks and take control of your health.</p>  </p> Timestamps</p> <em>In this episode, we're going to look at some ways you can stop snacking and not putting your health at risk!</em></p>  </p> 00:00 Introduction: Why Can't I Stop Snacking?</p> 00:31 Understanding Snacking: What and Why</p> 01:24 Four Reasons We Snack</p> 04:50 Solutions to Conquer Snacking</p> 05:30 Practical Tips for Managing Snacking</p> 07:42 Final Thoughts and Next Steps</p>

00:10:52