Podcast Summary: Málaga es Bienestar

Episode Date: April 10, 2026

Host: Isabel Naranjo (Onda Cero)

Episode Overview

This episode of Málaga es Bienestar dives into three pillars of health and wellbeing:

1. Menopause and hormonal balance, with bestselling nutritionist Sandra Moñino.
2. The phenomenon of procrastination, with coach and mindfulness expert Paz Calab.
3. Sensory and physiological benefits of thermal bath rituals at Hammam Al Ándalus, with Carolina Rojas.

The episode blends expert interviews, practical advice, and actionable takeaways—all aiming to empower listeners (especially women) to improve their physical and emotional wellness.

Section 1: Feliz Menopausia with Sandra Moñino

(00:05–14:25)

Main Discussion Points

• Book Introduction: Sandra Moñino presents her new book, Feliz menopausia, a practical and approachable guide for women navigating menopause.
• Understanding Menopause:
  • The menopausal stage is not just a phase to "get through":

    "En un 40% de nuestra vida vivimos en menopausia... la menopausia no se pasa, siempre estamos con ella y nos vamos a morir con ella."
    --Sandra Moñino, (02:47)

  • Key risks: cardiovascular disease, osteoporosis, immune depletion, digestion problems, and weight gain.
• Beyond Hot Flashes—Hidden Symptoms:
  • Not just vasomotor symptoms: skin dryness (including vaginal, ocular, nasal, and oral), hair loss, brittle nails, mental fog ("niebla mental"), and widespread body aches.
  • Emotional impact: anxiety, depression, feeling "not yourself."
  • Reassurance: these are widespread and manageable with knowledge and action.
• Lifestyle & Dietary Strategies:
  • Key advice: balanced diet, strength exercise, stress management, and staying connected with nature.
• Why Weight Gain Happens:
  • Lower estrogen increases glucose sensitivity, leading to higher fat storage. Small protein and healthy fat additions to meals can actually help with maintaining or losing weight.

    "Metiendo más alimento adelgazamos más... incluyendo grasas saludables van a conseguir perder peso..."
    --Sandra Moñino, (06:47)

• Sugar and Processed Foods:
  • Sugar is a "silent enemy", promoting inflammation and hormonal chaos—prevalent even in "healthy" processed foods.
• Heart Health in Menopause:
  • Women’s cardiovascular risk rises steeply post-menopause.
  • Top food recommendation: small oily fish (sardine, anchovy, mackerel) rich in EPA/DHA omega-3s.

    "El pescado pequeño... lleva muchísimo omega 3 y el omega 3 EPA y DHA que protegen nuestro corazón..."
    --Sandra Moñino, (09:04)

  • Exercise is "un seguro de vida" (a life insurance).
• Sample Anti-Inflammatory Recipe:
  • Boquerones al horno (oven-baked anchovies): simple, quick, and doesn't make your house smell.
  • Adds anti-inflammatory touches: turmeric and ginger, plus a "patata prebiótica"—boiled, chilled potato for its gut-health benefits, and steamed broccoli.
• Anti-Inflammatory Challenge and Community:
  • The book includes a 3-day anti-inflammatory challenge with recipes, shopping lists, and videos, accessible via QR code.
  • Book success: Feliz menopausia quickly reached Spain’s bestselling status in its category.
• Personal Note:
  • Sandra juggles motherhood and writing, offering authenticity and relatability to listeners.

Notable Quotes

• "El azúcar es uno de los alimentos que tenemos que retirar... los productos procesados, galletas integrales... siempre llevan azúcares." (08:03), Sandra Moñino
• "El ejercicio es, vamos, un seguro de vida." (09:04), Sandra Moñino
• "Incluir grasas saludables... sin grasa las hormonas no funcionan." (06:47), Sandra Moñino

Key Timestamps

• [02:47] Sandra on the lifelong nature and impact of menopause.
• [04:01] Hidden symptoms women don’t talk about.
• [06:47] Explanation of hormone-driven weight gain and fat.
• [09:04] Oily fish and heart health.
• [10:41] Detailed oven-baked anchovy recipe and dietary tips.

Section 2: Procrastination and Wellbeing with Paz Calab

(14:37–20:48)

Main Discussion Points

• Defining Procrastination:
  • Rooted in avoidance of discomfort, pain, or change—sometimes called a "disorder of volition."
  • It’s not “new”; heightened awareness comes with faster-paced, distracted modern lives.
• Cycle of Guilt and Self-Sabotage:
  • Procrastinating on important tasks leads to guilt, self-criticism, and lowered self-esteem.
  • Procrastination can become cyclical: the more you avoid, the worse you feel, making avoidance more likely.

    "Empezamos a sabotearnos, hablarnos mal, a sentirnos culpables... si no lo remediamos nos va a llevar a sentirnos cada vez peor."
    --Paz Calab, (15:46)

• Mindfulness and Prioritization:
  • Many people operate on "autopilot" (piloto automático), failing to notice what is truly important.
  • Mindfulness and even simple pauses (like three minutes of focused breathing) help break this pattern.
  • Cites Brian Tracy’s book Tráguese ese sapo: Do first what is most important and least appealing.
• Practical Tools:
  • Schedule (agendar) your most-dreaded, most-important task first thing in the day—before the distractions and resistance mount.
  • Procrastination isn’t just laziness: it’s often rooted in fear—fear of imperfection or failure.

    "Detrás de la procrastinación no hay pereza, hay miedo... miedo a no hacerlo perfecto."
    --Paz Calab, (19:06)

Notable Quotes

• "Procrastinar es dejar para después algo prioritario... lo estás dejando para luego, para mañana, para dentro de un mes, o quizás para nunca." (15:46), Paz Calab
• "Cuando estamos procrastinando, estamos bajando la autoestima porque nos estamos sintiendo culpables." (19:06), Paz Calab

Key Timestamps

• [15:46] Defining procrastination and its emotional spiral.
• [17:18] The importance of mindfulness and identifying key tasks.
• [19:06] Addressing the mindset—overcoming fear through action and scheduling.

Section 3: Hammam Al Ándalus — Sensory Rituals for Spring and Stress Relief

(21:00–30:00)

Main Discussion Points

• Background: Hammam Al Ándalus in Málaga offers traditional Arab bath experiences proven to deliver physiological relaxation—backed by a University of Granada study.
• Seasonality and Rejuvenation:
  • Spring, with its time changes and variable weather, induces fatigue ("astenia"), low energy, and stress—ideal timing for embracing the hammam ritual.
  • The hammam is positioned as a "ritual de agua y calma"—balancing relaxation with established health benefits.
• The Experience:
  • Journey includes warm, tepid, and cold pools, a stunning central dome, and optional massages.
  • Use of seasonal essential oils (spring: jasmine, magical water lily, sensual amber).
  • All senses are engaged: the aroma, the feel of bare feet on marble, the taste of tea, the visual spectacle of changing light in the dome.

    "Nuestras instalaciones están hechas para que de verdad abandonemos todo el ruido exterior... Hay que disfrutarlo descalzo, con el contacto en el mármol y disfrutar también de esas sensaciones."
    --Carolina Rojas, (26:33)

• Immediate Effects:
  • Proven reductions in stress, better sleep, enhanced blood circulation, and mental clarity.
• Preparation and Routine:
  • Minimal prep needed: arrive with bathing suit, disconnect from your phone, and come with a mindset to "let go."
  • Recommendation: at least once per season for sustained benefits.
• Scientific Endorsement:
  • The benefits are real and measurable, not just anecdotal—physiological changes confirmed by research.

Notable Quotes

• "El hammam es este sitio donde van a encontrar una combinación de relax y bienestar." (23:22), Carolina Rojas
• "Nuestra cabeza sale mucho más despejada, más ligera." (25:31), Carolina Rojas
• "Como mínimo el cambio de la estación sería perfecto para de verdad incorporarlo a nuestra rutina." (28:59), Carolina Rojas

Key Timestamps

• [23:22] Ritual, atmosphere, and the unique seasonal experience.
• [25:31] Body and mind effects after the hammam.
• [26:33] Guided journey through the installations and sensory highlights.
• [28:59] Frequency recommendations and establishing it as a routine.

Memorable Moments

• Sandra Moñino giving her interview while carrying her sleeping baby:

  "Aquí la tengo encima durmiendo con el porteo y mientras estoy haciendo la entrevista..." (13:49)

• Paz Calab’s concise definition of procrastination and self-sabotage.
• Carolina Rojas describing the multisensory, almost magical, immersion of the hammam ritual and its proven science-backed benefits.

Conclusion & Takeaways

This episode of Málaga es Bienestar empowers listeners to embrace a fuller, healthier life through:

• Knowledge and destigmatization of menopause, actionable tips, and dietary changes.
• Recognition and practical management of procrastination as a path to improved self-esteem.
• Ritualized self-care practices (with scientific backing), like the hammam experience, as essential wellness resets—especially during seasonal transitions.

For more expert advice or guided content, listeners are encouraged to visit the professionals’ online platforms and the Málaga es Bienestar podcast archives.