The Tamsen Show

This conversation is for the woman who wants to make sure she is doing the right things for her health today so she can live longer, stronger, and more confidently well into her 80s and beyond. You'll learn the most effective strength training regimen, how to combat muscle loss in perimenopause and menopause, falls prevention techniques, and how to finally heal from chronic injuries like back pain and frozen shoulder.

In this episode, Tamsen Fadal sits down with physiotherapist and best-selling author Will Harlow to explain the science of how muscle, bone, and joints change with age, what is actually driving those changes, and the specific, evidence-based protocols that reverse them. Will shares a precise, actionable framework for building strength, preserving mobility, and protecting skeletal health without spending hours in the gym.

Will and Tamsen discuss:

- Why muscle loss and strength loss in women starts at 30, not 50, and what that means for the choices you are making right now

- The 3-2-1 method for building strength

- The four pillars of independence

- Why the pain going away does not mean the problem is fixed

- The rule for finally breaking the cycle of recurring injuries in women over 50

- Why perimenopause and menopause make women more vulnerable to frozen shoulder (and what to do about it)

- How to build balance and prevent falls

- The one form of exercise that can transform your health

- What a realistic strength training and mobility week looks like

Plus, Tamsen opens up about her own recurring back injury, her experience with frozen shoulder, and what Will told her that she wishes someone had said two years ago.

If you liked this conversation, check this out The Muscle Episode: Get Stronger, Look Better & Reverse Your Biological Age and How Getting Stronger as You Age Can Change Everything

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

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This show is sponsored by Midi Health. Visit https://joinmidi.com/TAMSEN today to book your personalized, insurance-covered virtual visit. Midi. The Care Women Deserve.

Sign up for your $1 per month trial today at https://www.shopify.com/tamsen!

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

In the next 20 minutes, you are going to understand something that nobody told you. And once you do, nothing about the last few years is going to feel random anymore.

Tamsen went through perimenopause completely alone. No one explained what was happening. No TikTok full of women going through the same thing. No doctor proactively connecting the dots. Just a message in her patient portal that said, “In menopause, any questions?” That was it.

In this honest and personal episode, Tamsen shares the five things she wishes she had known, from why the belly fat was never her fault to why she was Googling dementia symptoms in a bathroom stall during the evening news, to the one thing that took her years to unlearn about hormone therapy that she thinks about every single day.

You'll learn:

- Why the belly fat and bloating were not your fault and what is actually behind them

- How perimenopause changed every relationship in Tamsen's life before she even understood what was happening=

- Why the psychological symptoms hit before the physical ones and what that means for the anxiety, irritability, and brain fog you may be feeling right now

- The truth about the 2002 Women's Health Initiative study and why it kept millions of women from accessing tools that could have helped them

- Why testosterone almost never comes up in the first conversation and why Tamsen thinks it should

- What to do if your doctor has dismissed your symptoms or never brought up the perimenopause conversation at all

- If you have ever felt like you were falling apart in slow motion and no one could see it, including yourself, this episode is for you.

Download Tamsen's FREE ⁠How to Perimenopause guide!

If you liked this conversation, check out the rest of the How To Menopause series:

Estrogen Down There 101: Here's Everything You Need to Know

Testosterone 101: Everything You Need to Know in 20 Minutes

Relationships 101: Is It Him or Is It Menopause? Here's How to Tell

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices

Courtney Conley, leading foot health specialist and author of Walk, joins The Tamsen Show to talk about the one part of your body that's been quietly running your life.

You've been strength training. You've been paying attention to your hormones, your sleep, your pelvic floor. But have you looked at your feet lately? One in three people over 45 have foot pain, and most of them don't connect it to their back pain, their balance issues, or their cognitive health. Scientists now call walking speed the sixth vital sign. How fast you move, and whether you can pick up your pace, can predict dementia up to seven years before diagnosis.

Courtney Conley has spent her career studying what happens from the ground up. She was a ballet dancer who developed bunions and stress fractures young, couldn't find answers, went to school, and built a practice around helping women get strong below the knee. In this episode, she explains what happens when we wear the wrong shoe and teaches you practical ways to start taking your foot health seriously so you can live a longer, healthier, and happier life.

In this conversation, you'll learn:

- Why one in three women over 45 have foot pain and what's actually causing it

- How years of wearing heels shortens your calf and locks your ankle and why that's behind more back pain than you'd think

- Why gait speed is the sixth vital sign

- What slow walking speed can predict

- How menopause and perimenopause change the structure of your foot and what to do about it

- The connection between your pelvic floor and your big toe

- Why the most cushioned shoe in your closet may be making your balance worse

- The washcloth drill you can do today to reduce your risk of falling

- What flip flops are actually doing to your toes while you walk

- How many steps a day you should be walking

- The research on walking speed and cancer risk

- Which shoe brands actually respect the anatomy of your foot

Shop Dr. Conley’s recommendations here

You’ll never walk the same after listening to this episode.

If you liked this conversation, check this out: The #1 Longevity Doctor: How Women Can Burn Fat, Build Muscle & Age Strong and How Getting Stronger as You Age Can Change Everything with Dr. Gabrielle Lyon

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

This show is sponsored by Midi Health. Visit https://joinmidi.com/TAMSEN today to book your personalized, insurance-covered virtual visit. Midi. The Care Women Deserve.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code TAMSEN at https://www.irestorelaser.com/TAMSEN! #irestorepod

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices

What if it’s not too late to do the thing you always wanted to do? At 56 years old, Rita Wilson decided to find out, and the woman she became on the other side of that decision is the one she sits down with Tamsen to talk about today on The Tamsen Show.

For decades, Rita built one of the most respected careers in Hollywood as an actress and producer behind some of the biggest films of our generation. Then, in her 50s, she walked into a recording studio and started writing her own music for the first time in her life. She is now 69 years old, six studio albums in, currently on tour with her newest and most personal record yet, Sound of a Woman.

If you have ever wondered if it’s too late to start over, this conversation is for you.

In this episode, you’ll learn:

- The one question to ask yourself to find your purpose

- How Rita started a music career at 56, and what it taught her about the lies we tell ourselves about aging

- Why sharing a bathroom with her husband (Tom Hanks) is the secret to their long-lasting marriage

- What changed when she stopped trying to be the good girl her parents raised her to be

- The questions she wishes she would have asked her mother, and what Tamsen wishes she had asked hers

- How a cancer diagnosis impacted Rita’s mental health, and the one form of therapy that helped her stop spiraling

Plus, Tamsen opens up in this episode in a way she rarely does, sharing what she dreamed of being as a little girl and reflects on her relationship with her mother.

Listen to Rita’s new album!

See Rita on tour

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

This show is sponsored by Midi Health. Visit https://joinmidi.com/TAMSEN today to book your personalized, insurance-covered virtual visit. Midi. The Care Women Deserve.

Stop putting off those doctor's appointments! Go to https://www.zocdoc.com/TAMSEN to find and instantly book a doctor you love today!

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices

Jamie Lynn Sigler is an award-winning actress best known for her role as Meadow Soprano on The Sopranos, as well as author and co-host of the MeSsy podcast with Christina Applegate.

Today, Jamie is encouraging you to stop hiding the heaviest parts of yourself. In a radically honest conversation with Tamsen Fadal, she speaks vulnerably about her experience privately navigating a multiple sclerosis (MS) diagnosis, the marriage that almost broke her, and how chronic illness has shaped her life, relationships, and mindset.

Jamie and Tamsen discuss:

- Why she kept her MS diagnosis secret for more than a decade

- Why James Gandolfini was the first person she trusted with her secret

- What Christina Applegate's own MS journey has meant to their friendship

- The realities of living with MS as a mother of two young, active boys

- The daily mindset practices that help her live well with a chronic illness

- The physical symptoms she manages day-to-day, including weakness, spasticity, and bladder issues

- What changes when you stop trying to be the good girl

- How to grieve the life you used to have while learning to love the one you have now

If you've ever carried something in silence because you were afraid of being judged or dismissed, you need to listen to this episode. You’ll walk away ready to take ownership of your narrative and ready to step into your next chapter with confidence, resilience, and clarity.

If you loved this episode, listen to: The Habits That Changed My Life After 50Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

Get 15% off OneSkin with the code TAMSEN at https://www.oneskin.co/TAMSEN #oneskinpod

This show is sponsored by Midi Health. Visit https://joinmidi.com/TAMSEN today to book your personalized, insurance-covered virtual visit. Midi. The Care Women Deserve.

Stop putting off those doctor's appointments! Go to https://www.zocdoc.com/TAMSEN to find and instantly book a doctor you love today!

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices