0:00 | Intro and Announcements

• Flourish Retreat in Italy

1:21 | Simplifying Meal Prep: Go-To Recipes

• Zach Coen on IG and Patreon

3:24 | Batch Cooking and Freezing Strategies

Shay on IG and Cookbook

8:21 | Mix and Match Building Blocks

9:15 | Outsourced Meal Hacks

Safe Space Nutrition FB Group

15:13 | Breakfast Meal Prep Ideas

• Savory Oats

18:44 | Easy Swaps

19:39 | Snacks and Treats: Balancing Nutrition and Enjoyment

• Tofu Mousse

Connect with Fallon

📧 info@inthewingsaerial.com
🌐 www.inthewingsaerial.com

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Intro & Announcements

• Flourish Retreat in Italy

2:52 — One of the phrases I live by

4:09 — What is TDEE and why does it matter

7:12 — Understanding hormones and menopause Dr. Mary Claire Haver

• BMR in all facets declines in menopause
  • https://www.tiktok.com/@drmaryclaire/video/7619718943841832222?is_from_webapp=1&sender_device=pc&web_id=7398659237306238495
• Fiber is shown to be the single strongest predictor of weight loss in menopause
  • https://www.tiktok.com/@drmaryclaire/video/7621909251442707742

11:46 — BMI and its implications in healthcare

16:40 — The scale and body composition

17:30 — Gut health and dietary changes

• Personal trainer: Shay Click — @trainwithshay

21:23 — Check-in strategies for progress tracking

26:43 — Meal planning and prep tips

29:42 — Conclusion and future topics

Connect with Fallon

📧 info@inthewingsaerial.com
🌐 www.inthewingsaerial.com

📘 Facebook
📸 Instagram
🎵 TikTok

💖 Support the show on Patreon

In this episode, I'm sharing my personal food story — from my earliest experiences with diet culture to navigating breast cancer, medically induced menopause, and what it means to truly nourish a body that flies.

In this episode:

[00:00] Introduction & announcements — Flourish Retreat June 19–25

[01:58] World Health Day and food culture

[05:58] College years and body image

[09:05] Aerial arts and body composition

[09:50] Coping mechanisms post-fire

[10:55] Reframing my relationship with food — Train with Shay | Zach Coen | Kylie

[17:55] Breast cancer diagnosis and health journey — Jen Crane

[20:12] Navigating menopause and body changes — Mary Claire Haver

[21:44] Current goals and maintenance strategies — Liam | Beth Feraco

Connect with Fallon

📧 info@inthewingsaerial.com
🌐 www.inthewingsaerial.com

📘 Facebook
📸 Instagram
🎵 TikTok

💖 Support the show on Patreon