The WellDrop Method: The Midlife Wellness Roadmap I Wish Someone Had Given Me (Episode 130)

0:00 [SPEAKER_00]: Here's something I know about you. [SPEAKER_00]: You are not short on information, and you definitely know a lot. [SPEAKER_00]: Yet, you're still not feeling the way you want to feel. [SPEAKER_00]: That's not a U-problem. [SPEAKER_00]: That's a foundation problem. [SPEAKER_00]: And here's the reality. [SPEAKER_00]: There has never been a clear roadmap for this chapter of midlife. [SPEAKER_00]: Until now, I built the well-drop because I was hired of piecing it together, too. [SPEAKER_00]: I was tired of

0:26 [SPEAKER_00]: protocols that were never built for this body at the stage in the season of life. [SPEAKER_00]: So I built the roadmap every Sunday, one drop lands in your inbox, one habit, one clear upgrade, just for where you are right now. [SPEAKER_00]: No noise, no overwhelmed, just what actually moves in needle. [SPEAKER_00]: You don't need more information, you need to build a wellness lifestyle for midlife. [SPEAKER_00]: That's it. [SPEAKER_00]: Subscribe at theweljoff.com or click the link in the show notes right now before this [SPEAKER_00]: you forget.

0:56 [SPEAKER_00]: I'll see you inside.

1:02 [SPEAKER_00]: Hello and welcome to the Wild Drop with me, Amber Berger, a podcast for Wellness Meet Simplicity, empowering you to own your wellness, starting at home. [SPEAKER_01]: Each episode we dive into things we wish we were warned about and explore practical street forward strategies designed for busy days like you. [SPEAKER_01]: Whether you're juggling meetings, running errands, or managing family life, I'm here to help sift through the noise and show you how integrating wellness into your daily routine can be simple and stress-free.

1:31 [SPEAKER_01]: find out how by tuning in to today's well-drop.

1:38 [SPEAKER_01]: Hi, I'm Amber Berger. [SPEAKER_01]: I am your wellness strategist and founder of the well-drop on a mission to empower women to own their wellness in midlife. [SPEAKER_01]: And before I get to everything I want to mention today, which is introducing you to the well-drop method, [SPEAKER_01]: I was a person who also entered my life without a row map, and it was through listening to my friends and listening to women older than me that I was on a mission to set a new path. [SPEAKER_01]: And I said, I was going to figure it out for us so we could set ourselves free in order to thrive in this chapter because really my life is the most incredible chapter but we need to feel our best so we can keep thriving and striving through it.

2:20 [SPEAKER_01]: Before I hit my 40s, I was tracking my calories. [SPEAKER_01]: I was working out harder than ever. [SPEAKER_01]: I pushed through exhaustion because basically that's what we are told to do. [SPEAKER_01]: And then when midlife hits suddenly, my sleep changed. [SPEAKER_01]: My metabolism changed. [SPEAKER_01]: My stress tolerance changed. [SPEAKER_01]: And my body felt completely unfamiliar. [SPEAKER_01]: And there was no warning sign. [SPEAKER_01]: I went to the doctor. [SPEAKER_01]: I was given no advice of what to do except.

2:47 [SPEAKER_01]: I was told welcome to Perry Menopause. [SPEAKER_01]: So if you feel like you have something as off, you've been working out harder than ever, you're feeling worse than ever, you're drained by the time you even wake up in the morning, there is stuff that you can do and that is what the well-doubt method was here to create. [SPEAKER_01]: It is what I used to help me feel better than ever before and it was that moment of putting the last five years of research experimenting, being curious, going to different conferences, listening to doctors at I, [SPEAKER_01]: My special sauce is connecting the dots.

3:20 [SPEAKER_01]: I've lived along this lifestyle for over 30 years. [SPEAKER_01]: When I realized I needed to create a new playbook in midlife, is when I started to connect the dots for this chapter. [SPEAKER_01]: And I put all of the last five years together into a six-week coaching program called your midlife upgrade. [SPEAKER_01]: So, it's a step-by-step roadmap for a high-teaving women, there's no hats, it's not noise, it's a system, and today I'm going to give you that blueprint. [SPEAKER_01]: There's five frameworks that change everything.

3:51 [SPEAKER_01]: Each framework will reveal a hidden cost of doing nothing, and it will replace it with clarity, strategy, and control. [SPEAKER_01]: In midlife, most of us, I like to say, are doing everything in the wrong order. [SPEAKER_01]: And when you get the right order by starting with the strong foundation, everything changes. [SPEAKER_01]: I don't know about you, but I am action-oriented, and so I like to get real results for all the effort that we have. [SPEAKER_01]: Because I always hear from clients, [SPEAKER_01]: that they might be working out harder than ever doing everything that they possibly can and guess what you are probably working out so hard, but you're not getting the results and it's just because you have the wrong strategy.

4:29 [SPEAKER_01]: So we're going to change that here today and let me introduce you to framework number one and that is to track what matters. [SPEAKER_01]: Women, we are conditioned to obsess over the number on the scale and obsess over every morsel of food that goes into our body. [SPEAKER_01]: But we actually have a hidden cost of guilt, false wins, and a lot of wasted effort. [SPEAKER_01]: And I don't know about you, but I'm all about efficiency, so I don't have any time to waste, and I want to get the results that matter.

5:00 [SPEAKER_01]: The what we're going to do is we replace the guesswork with data. [SPEAKER_01]: And we're going to track [SPEAKER_01]: your blood glucose. [SPEAKER_01]: This is the biggest thing that starts to shift in my life, and it's a one thing you can't feel. [SPEAKER_01]: So unless you track it, you don't know what's happening. [SPEAKER_01]: We're going to monitor your body composition. [SPEAKER_01]: It's not just about the number on the scale. [SPEAKER_01]: It's about actually the composition of your body.

5:22 [SPEAKER_01]: What does your weight look like? [SPEAKER_01]: What does your bone mass look like? [SPEAKER_01]: What does your water level look like? [SPEAKER_01]: All of these things matter so much more

5:32 [SPEAKER_01]: We go through all the targeted labs you need to request. [SPEAKER_01]: A lot of times I see that there's incomplete information from your doctor's visits, so I help you to optimize and make the most of your 15 minutes that your doctor is going to give you. [SPEAKER_01]: And I give you the exact labs that you need to request from your provider. [SPEAKER_01]: Or if you don't have a provider, there's many, sometimes don't even have a primary. [SPEAKER_01]: I will tell you where you can get them and actually get a consult.

5:58 [SPEAKER_01]: So you can review all of your labs. [SPEAKER_01]: and then know exactly what to do with things that are off because I believe in solving for things that were so highly personalized, solving for the things that matter to your body. [SPEAKER_01]: It's not about what your friend is doing or what your mother is doing is about how do you look? [SPEAKER_01]: How does inside look for you and what's efficiencies do you have so that we can fix them? [SPEAKER_01]: We talk about your gut microbiome because no one horns us that are entire gut microbiome shifts in midlife and then we also review hormones and how to track those because our blood labs don't reveal the truth and there's other ways we can see what's really happening inside.

6:35 [SPEAKER_01]: because many times until you actually hit late Perry menopause or menopause itself, your blood work is not going to show the shifting hormones because in this chapter of midlife from 35 to 55, our hormones are like a yo-yo up and down. [SPEAKER_01]: So depending on the time of day, the actual day that you're doing your labs, your data, it's [SPEAKER_01]: Basically, a bad science project. [SPEAKER_01]: So we don't want to do that. [SPEAKER_01]: You don't need more discipline, you just need better data and what I give you is so informative on your body.

7:06 [SPEAKER_01]: It is personalized medicine in the fullest.

7:16 [SPEAKER_00]: I'm taking a quick moment to share something with you because the number one question I get asked is, where do I even start? [SPEAKER_00]: Lucky for you, you don't have to figure that out because I already did the work for you. [SPEAKER_00]: And I've built it over the last 10 years. [SPEAKER_00]: It's called The Well Drop Blueprint. [SPEAKER_00]: No prep, no planning, just open your email every morning for 14 days and get one habit. [SPEAKER_00]: One clear upgrade that tells you exactly what to do that day.

7:44 [SPEAKER_00]: That's it. [SPEAKER_00]: Here's your permission slip. [SPEAKER_00]: It's never too early, and it's also never too late to start. [SPEAKER_00]: The women doing this right now range from the early 30s to their 80s, because building a solid wellness foundation works at every age. [SPEAKER_00]: And the sooner you start, the faster you will feel the difference. [SPEAKER_00]: The reality is women are doing great things, but off a rocky foundation. [SPEAKER_00]: The

8:07 [SPEAKER_00]: It's simple, it's clear, and delivered to your inbox. [SPEAKER_00]: Go to the wilddrop.com right now, or click the link in your show notes, open to mouse email, it's your starting point to building a wellness foundation that helps make everything else you do work better. [SPEAKER_00]: Upgrade your wellness right now.

8:31 [SPEAKER_01]: framework number two is to sync with your cycle. [SPEAKER_01]: As women we were born and we never knew how to sync with our cycle, whoever paid attention to what fees our cycle is in, the Ludio, our menstrual, yes, we knew that one, but our, um, I can't even think of that other name because I'm having a midlife frame moment, but basically, [SPEAKER_01]: That just shows like it's not on the tip of our tongue. [SPEAKER_01]: It is not in our vernacular whatsoever. [SPEAKER_01]: But we're going to change that and show you how you can eat with your cycle, move with your cycle.

9:01 [SPEAKER_01]: Because when you tap into that, that is our own superpower and it makes a big difference. [SPEAKER_01]: And it almost becomes essential in midlife that while our hormones are shifting, we need to live our life according to how our cycle is. [SPEAKER_01]: And when you connect to that, you then can know when you can plan [SPEAKER_01]: to be more social when you can plan to lift harder and take those harder workout classes. [SPEAKER_01]: And when you need to schedule in, having some more downtime and quiet time and nourish yourself and do more restorative practices rather than just push through.

9:30 [SPEAKER_01]: In our day, we love to just push, push, push them and happens. [SPEAKER_01]: This is we're going to just slam into the wall. [SPEAKER_01]: And my goal with the well-dropped method is I want you to glide into menopause rather than slam into him. [SPEAKER_01]: So, framework number three is to upgrade your daily habits. [SPEAKER_01]: Now, this is one of the things, and it kind of makes sense. [SPEAKER_01]: In every decade of our life, we should be evolving our daily habits, or at least having a check in with them.

9:55 [SPEAKER_01]: So, for the Well Drop method, we talk about how you set yourself up to go to sleep. [SPEAKER_01]: I like to talk about setting your bedroom up to sleep like a baby. [SPEAKER_01]: how you wake up in the morning? [SPEAKER_01]: What are those first few moments of the day? [SPEAKER_01]: What is it that you actually do? [SPEAKER_01]: Creating that awareness? [SPEAKER_01]: So then you can upgrade and shift your habits in order for your body to be more in tune with your cycle and also the circadian with them because our body heals when it sleeps.

10:22 [SPEAKER_01]: And so when our cortisol levels do distress or at an all-time high, [SPEAKER_01]: But we're on our technology late in the night and the blue light is keeping our brains awake. [SPEAKER_01]: We are not having this deep restorative rest. [SPEAKER_01]: So we go through. [SPEAKER_01]: What are these small tiny little changes that you can do that will actually have these transformative benefits. [SPEAKER_01]: So they can sleep sound. [SPEAKER_01]: soundly at night so your body can heal and your cortisol can come back down because also when our cortisol is elevated and then we do the wrong workouts with it that's when your body starts to hold and that is when you have this unexplained weak gain or bloating and you feel like your turnings is like puff marshmallow it's because of cortisol is nothing to do necessarily with why you're eating but going back to the tracking you'll see [SPEAKER_01]: Are you becoming more sensitive to certain foods and all of this is tied together and this is what's missing out there and going back to talking about connecting the dots.

11:18 [SPEAKER_01]: We connect the dots because everything in our body it's connected we're not just a heart and a lung and a leg like we are a whole being and so all of it. [SPEAKER_01]: It's like a domino effect and so the first part is really creating that awareness to them lead into the action. [SPEAKER_01]: So framework number four is wellness at home, so many of us live inside 90% of the time, but I'm sure you didn't know that the indoor air is 80 to 90% more toxic than your outdoor air. [SPEAKER_01]: So we need to focus on what's inside our home, that is what you can control, and I believe in living an 80, 20 life, or not meant to be perfect 100% of the time, but inside our [SPEAKER_01]: Inside of our home, you can have triggers that lead to inflammation, they can lead to hormone disruption, it could lead to poor sleep, and these are little things that I make you aware of and I call it the reorder routine.

12:12 [SPEAKER_01]: And so we go through what are your things that you use every day, is that your toothbrush is that you're cleaning products. [SPEAKER_01]: is that the air you breathe, the mattress you sleep on, the water you drink, these are all key factors to making sure that you are supporting your body as best as possible from the inside out. [SPEAKER_01]: And in midlife, these things become critical, not only for you, but also for your family, and this is like the starting point for where everything can become dysregulated.

12:41 [SPEAKER_01]: So you may eat as healthy as possible, but if you are living inside a toxic environment, [SPEAKER_01]: There are these little upgrades that you and a son about doing it overnight. [SPEAKER_01]: It's about knowing what do we even need to do and then prioritizing it based upon what is going on because everyone's needs are so individualized. [SPEAKER_01]: So framework number five is we review your hormones. [SPEAKER_01]: And peptides. [SPEAKER_01]: I know this is all the rage. [SPEAKER_01]: It is all the talk out there.

13:10 [SPEAKER_01]: But really steps one through four is about building the solid foundation. [SPEAKER_01]: And this is the key part that is missing in the wellness conversation that we can't build a house off of a non sturdy foundation. [SPEAKER_01]: It just. [SPEAKER_01]: obviously make some common sense. [SPEAKER_01]: So what I was saying that people are doing things in the wrong order, people are usually starting with the peptides if you've been on a GOP or they're starting with HRT since now that is like a new trend that's happening out there.

13:37 [SPEAKER_01]: But they're forgetting about the basics. [SPEAKER_01]: So for me, I reverse it all, start with the basics. [SPEAKER_01]: Then talk about understanding hormones and is that right for you and then also understanding peptides and is that right for you and what are some other options out there because are other supplements that can also be supportive for this time. [SPEAKER_01]: So we really go through it's about educating you so then you can make an empowered choice because if you're just waiting for your doctor to give you that answer, unfortunately, they are on average just not educated about it.

14:11 [SPEAKER_01]: that they may have had. [SPEAKER_01]: Women, doctors are coming out now. [SPEAKER_01]: Like, Dr. Marie Claire, Haver, and Dr. Kelly Casperson, and even Dr. Julia Sennemar, like, they are admitting, and these are women who are at the top of their game, that they were not warned about midlife and their symptoms. [SPEAKER_01]: until it happened to their patients and it happened to them. [SPEAKER_01]: And so now, unless your doctor is seeking higher education and you should ask, like, what is your training beyond just school?

14:38 [SPEAKER_01]: Because if any doctor who was graduated after 2002, most likely they were not trained in hormones, [SPEAKER_01]: form in life. [SPEAKER_01]: The longevity doctors have some A4M doctors, so you need to start asking the questions to make sure you're getting the right support for your body's needs. [SPEAKER_01]: Because so many women, like our mothers, they weren't offered anything, and so they had to suffer in silence over going to end that now. [SPEAKER_01]: So your midlife upgrade, we take this framework and we turn it into your personalized plan.

15:10 [SPEAKER_01]: There's questions that we walk through, we go through all of the things that is happening to your individual body so that you can get the energy, clarity, and confidence that you deserve. [SPEAKER_01]: The robot we ask the hard questions, where are you now? [SPEAKER_01]: What are your goals? [SPEAKER_01]: What obstacles are you up against? [SPEAKER_01]: And what is this costing you? [SPEAKER_01]: Emotionally, physically, mentally, relationship-wise. [SPEAKER_01]: What have you tried before?

15:36 [SPEAKER_01]: What has worked? [SPEAKER_01]: What hasn't worked? [SPEAKER_01]: What used to work isn't working anymore? [SPEAKER_01]: These are some of the key questions that you need to ask yourself. [SPEAKER_01]: in order to make a change because you can just keep complaining about it and talking about it with your friends or you can choose to take action and do something and you can end the chaos because without a roadmap you are really living in an unguided territory and you will be in the dark and you will be a guinea pig and you will be playing trial and error.

16:06 [SPEAKER_01]: and it will lead to even more stress where we don't have time to have added stress stresses enough if you are a mother or if you are at the top of your game in your career. [SPEAKER_01]: I want you to keep thriving and being the best version of you and in six weeks you are getting what I had. [SPEAKER_01]: to uncover the last five years and put into this program because I wish I had one. [SPEAKER_01]: And I really couldn't believe it in 2025, 2026, that there wasn't one until now. [SPEAKER_01]: So the main framework is really to take you from awareness.

16:38 [SPEAKER_01]: two alignment, action, and then ownership. [SPEAKER_01]: And the ownership piece is the empowering pieces to empower you to own your bonus. [SPEAKER_01]: You're going to own your calendar. [SPEAKER_01]: You're going to own your choices and to suit decisions every day because you have the power to make a difference. [SPEAKER_01]: And don't wait until you are lying on the floor feeling like you've been knocked down to do it. [SPEAKER_01]: Do it now before you [SPEAKER_01]: because you will be the one that will stand up tall and strong, feeling amazing, and you will be that support system for your friends and even for your family.

17:12 [SPEAKER_01]: So you might be asking why this system works. [SPEAKER_01]: I am your wellness strategist. [SPEAKER_01]: I am the translator and the connector in a broken system. [SPEAKER_01]: I had to do it for myself 30 years ago when I was diagnosed with Crohn's disease and decided to heal myself through the power of food. [SPEAKER_01]: And I've kept myself feeling amazing in the last 30 years through a wellness lifestyle. [SPEAKER_01]: And then once I hit midlife and my body started to play by new set of rules, I dug in deep into the research and I figured out what were the habits that I need to upgrade in order to feel like my best self.

17:45 [SPEAKER_01]: I am certified in many things. [SPEAKER_01]: I will go through and first I need to honor Dr. Mindy Pell's because when I got certified and fasting under her, I felt like she was just speaking my language and she connected me to my cycle in a way that I had never learned about before and I was never a big intermittent fasting fan. [SPEAKER_01]: I always had to eat. [SPEAKER_01]: I'm really connecting and eating with my cycle, change the game in terms of how I always believed in eating real food, but the timing of the food along with my cycle was something that I never connected to before.

18:18 [SPEAKER_01]: So I have to think Dr. Mindy Pels for that. [SPEAKER_01]: I'm also certified in Perry Menopause. [SPEAKER_01]: I'm certified in peptide therapy, breath work, and a holistic health coach. [SPEAKER_01]: And I combine all of those certifications together. [SPEAKER_01]: And I'm intentionally not a doctor because

18:36 [SPEAKER_01]: Have my voice not be able to speak the truth and I want to be able to say what I want to say and a lot of doctors are not able to do so So I feel that I am set free to be here to actually support you with your practitioner because doctors are amazing And we do need our doctors, but I'm here to arm you with information so that you can make the most of your doctors appointment because they don't have the time To give you the support that you really need in this chapter [SPEAKER_01]: I'm also a member of the global wellness institute and global longevity association, so I am in the trenches, and I am here to help sift through the noise to give you that clarity of what really matters.

19:15 [SPEAKER_01]: What do you need to focus on? [SPEAKER_01]: What actually works, and then here to like shift your perspective of how you look at things. [SPEAKER_01]: And I think when you do have this roadmap through the well-drop method, it will set you on a path that you will just feel completely transformed and like a new woman out there in the world. [SPEAKER_01]: And that is a my goal because when you feel empowered, it truly sets you free the way I feel like I've been set free from the system all these years.

19:41 [SPEAKER_01]: And now more than ever, we have amazing consumer technology out there that we have the power in our hands. [SPEAKER_01]: And it's just, it looks a little bit different, but there is a way to do it more cost effectively and actually more effectively for your body and personalized in the era of personalized medicine that might be a buzzword, but this is it in a nutshell with the well-drawn method. [SPEAKER_01]: So I've lived it, I've built it, and I built the program that I wish somebody handed me.

20:10 [SPEAKER_01]: So hopefully check out the well-drop method and get your midlife upgrade. [SPEAKER_01]: There will be a link in the show notes and message me at amber at thewelldrop.com. [SPEAKER_01]: I am here to answer your questions and to make this best chapter of your life. [SPEAKER_01]: Thank you.

20:34 [SPEAKER_02]: The well-drop podcast and content posted by Amber Burger and DinoWisma is presented solely for general informational, educational, and entertainment purposes. [SPEAKER_02]: The use of information on this podcast or materials linked from this podcast or website is at the user's own risk. [SPEAKER_02]: It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. [SPEAKER_02]: Users should not disregard or delay in obtaining medical advice for any medical or mental health condition, they may have and should seek the assistance of their health care professionals for any such conditions.

21:04 [SPEAKER_02]: This podcast is for informational purposes only and should not be considered