Fit After 40: the Women’s Fitness & Health Revolution Podcast

Yes. Strength training makes us stronger...but it does so much more for our amazing body system-wide!
Today we talk 11 surprising benefits of lifting weights at any age.Whether you are new to working out and looking to stay motivated, wondering if lifting weights is even for you in the first place (spoiler: it is), or have been at it for a while and want to remind yourself why you are in it for the long haul - this one is for you!
 
Learn how strength training supports our body, brain, metabolism and more through midlife and beyond!
 
PS! We are coming up on our 100th episode! HOLY COW!If you have a story about how the podcast has changed your life in someway big or small, please share to kinsey@fitafter40.info or dm me on instagram @kinsey.does.the.fitness. I think it would be super fun to do an episode of wins to share real stories of how small changes made real differences! I am so grateful to you!
 
00:00 Introduction and personal update from Kinsey
03:50 11 benefits of strength training for women over 40
05:10 Building muscle and bone as longevity organs
06:06  The decline of muscle and bone with age
07:32 Strength training and preventing frailty
08:02 Metabolic rate and fat reduction
09:24 Strength training and pain management
17:20 Brain health and cognitive benefits
19:16 Mood, self-esteem, and mental resilience
21:09 Living with strength and independence
23:04 Fall prevention and safety
26:03 Easier daily tasks and improved quality of life
28:26 Cardiovascular health and overall well-being
29:56 Shifting focus from body shrinking to strength and empowerment
34:16 The freedom of supporting your body through strength training
35:41 Summary of the 11 benefits and closing remarks

Today we are talking all things walking!
For so many reasons, walking is an incredibly important form of movement we should be doing every day, if possible.
 
But is it all we need?Realistically, how big of a role does it play when it comes to weight loss, strength, bone health, overall health?
That is exactly what we nerd out on today!
 
Podcasts referenced:
1. Hot Take on Under Desk Treadmills
2. 15 Non-Exercise Ways to Move Your Body & Improve Your Health

One of the number one struggles I hear from women starting a workout routine is that they struggle with consistency.
Maybe they are successful for the first 30, 60, 90 days, but then something happens, and it feels like they're back to zero.
Sound familiar? You are not alone.Today I break down real like case studies from women at Fit Over 40 who have broken through the first 30, 90, 120 days and are still going strong and feeling results.
Through life at its life-iest.Sickness. Vacation. Even Pregnancy.
How do they do it?That's exactly what we talk about today, and spoiler...it isn't by hitting the gym every day and beating themselves up about missing a workout.
A consistent approach over a lifetime is far more achievable with a gentle, realistic approach...and touch of accountability.
 
00:00 Introduction and personal update
02:52 The impact of perfectionism on fitness routines
04:22 Retention and consistency in group fitness
06:08 Understanding motivation and accountability
07:31 Adjusting workouts for energy and stress levels
09:28 The importance of manageable workout frequency
11:26 Creating accountability through scheduling and community
13:22 The behavior of showing up and identity shift
15:19 Reframing setbacks and missed days
17:15 The cumulative effect of small health habits
18:08 Closing thoughts and encouragement

Every month, Fit After 40 members get access to an Educational Webinar. In the past we've deep dove into protein, mobility, pelvic health, and MORE.
Today's podcast is a recording from our May Webinar with Metabolic Health & Weight Loss Coach Brandi Sheehan. 
She busts through 4 of the biggest diet Myths that have wrecked havoc on our metabolisms for decades.
I had to share this webinar with the pod, because Brandi didn't just debunk the junk, she talked about why these myths are straight up harmful to our metabolic health. 
 
Better yet? 
She gives you realistic, sustainable, SUPPORTIVE, action steps to take instead!
 
Thanks to a listener question, we cap off the session on a mini masterclass on protein and how to help support blood sugar.Check out & Follow Brandi:
IG: Brandi.Sheehan.Health
FB: Brandi Sheehan 
Brandi Sheehan Health: Fat Loss Metabolic RepairTry your first session of Fit After 40 on the house! Online or In Person

Today we talk the 6 principles of Strength Training (and muscle build).
Spoiler: while the ep is titled "in Perimenopause & Beyond," these principles apply at every age and stage of life!You don't have to do these perfectly, but to see lasting results over a lifetime, we do need to be incorporating all 6 of these principles at all times.We also chat about:
How group fitness tends to get these wrong when it comes to building strength and muscle
Why short 30-75 day challenges fail in creating real change
How to get move heavy weights through multi-joint, compound movements (squats, deadlifts, presses, etc) without injury
Why we plateau when we are follow youtube or peloton workouts
...and so...much...more
 
Episodes referenced:
10 Tips for Starting Fitness in Perimenopause & Beyond
Your first 90 days of strength training: what results can you actually expect?
5 Ways to Progressive Overload at Home (how to get stronger without a gym)
Cracking the Sleep Code with Michelle White
4 Types of Exercise, But Only 1 Builds Muscle...
Better w/ Dr. Stephanie Estima: HRT Can't Fix Your Ligaments

Today, we are talking the Top 10 Tips for getting started with Fitness in Perimenopause & Beyond.
This list is a culmination of things I have learned the hard way (aka the biggest mistakes I've made that affected my health, happiness, and gains), plus mistakes my clients have made that have wasted time, money, and energy + how to avoid them.A lot of the list comes from unlearning a lot of what we have come to believe fitness "should be," but actually gets in our way.
Good news. You are going to walk away with a much more approachable, far less time consuming, and an incredibly more sustainable approach to life long fitness. Better news? These tips can help you get started at ANY age.Side note?As with most things, health and fitness, even though this podcast is dedicated to my ladies in the menopausal transition, these tips apply to starting fitness at any age or stage!
 
Not sure where to start? Check out a complimentary session with Fit After 40!Also mentioned in the pod:My sister, Hannah Diment's, massage studio:
Lore Massage Sanctuary for Women

Today's podcast is a straight-up Menopause Masterclass.
It is a recording from a Live Webinar featuring 4 Menopause Experts from 4 different backgrounds.
In this Webinar, each of the experts asks the others one question they have either always wanted to know or know their clients should know, but didn't know to ask.
 
The Experts:
Sara Larson: Menopause Educator, Advocate, & Coach
Dr. Christa Gray: Pelvic Floor Physical Therapist
Kinsey Diment: NASM CPT, Menopause Coaching Specialist
Lindsey Mehran: DNP, RN, CNP, MSCP
We go deep on everything from HRT, to autoimmune v perimenopause, to how to find a provider in a rural area, when perimenopause really starts (ps it's earlier than you think), to how to get started with fitness (+ actually stick to it), to vaginal estrogen, to medical menopause, and MORE.
 
Grab a notebook and pen, and prepare to listen to this on repeat.
Class is in session.
How to find the Experts:
 
SARA LARSON:WebsiteInstagramLinkedInSubstack
 
DR. CHRISTA GRAYBook a FREE 15 minute Discovery CallInstagramKINSEY DIMENT
WebsiteInstagram
 
LINDSEY MEHRANInstagram

Today we are talking the 4 steps to take one at a time to set your body up for success in perimenopause and beyond.Good news - you don't have to wait till perimenopause to get started, and honestly, the sooner the better! This is a must listen for anyone looking to take care of their body.
At the end of the day, our bodies are our machines. The way we move them, fuel them, care for them, it dictates the way they age.
The goal of today's podcast isn't to give you a TOTAL life overhaul. It is to offer 4 steps for you to approach at YOUR OWN pace.
The trick?Don't climb to the next step until your current step feels like a no-brainer.
These aren't just steps to change your body. They're steps to change your behavior and take care of your body for a lifetime.
 
PODCASTS to listen to:
Why Muscle is a non-negotiable after 40
The 3 S's to Help Beginners Nail Resistance Training
15 Non- Exercise Ways to move your body and improve your health
#1 Change for Metabolic Health

Struggling with what feels like a sluggish metabolism?Entered into midlife and feel like suddenly everything is different (and harder)?Ever wonder how the h your metabolism ACTUALLY works?
 
Today we break down what our metabolism actually is.How can we support something we don't understand?
 
Then Women's Metabolic and Weight Loss Coach Brandi Sheehan breaks down the number one thing you can start TOMORROW that has helped 100s of her clients (including Kinsey) support their metabolism and start to see results.
 
 
Brandi Sheehan is a metabolic and women's weight loss coach who helps frustrated women lose weight, gain energy and stop being so damn hungry— without calorie counting or punishing workouts. 
 
She specializes in teaching women an entirely new way to think about dieting, food, and their body so they can lose weight, manage their hunger, get their energy back, ditch the cravings, and feel more comfortable and confident in their clothes again. With a zero-food tracking approach.
 
And just as importantly, she shows women how to nutritionally support their bodies through midlife and beyond — because the old playbook simply doesn’t work anymore.
 
Follow Brandi for more!
 
IG: Brandi.Sheehan.Health
FB: Brandi Sheehan 
Brandi Sheehan Health: Fat Loss Metabolic Repair
 
 
 
00:00 Introduction and Welcome Back
02:30 Brandi's 30-Day Metabolic Reset
05:57 The Importance of a Supportive Nutrition Program
10:52 Understanding Fuel Sources: Carbs and Fats
11:50 The Campfire Analogy for Metabolism
20:28 The Twig vs. Log Fire: Fueling Your Body
26:28 Relearning Hunger Signals
32:25 Conclusion and Final Thoughts
32:48 Understanding Protein and Its Role in Nutrition
39:20 The Importance of Breakfast: Breaking Fast Like a King
49:14 Practical Tips for a Protein-Rich Breakfast
57:11 The Science Behind Protein and Satiety
 
 
Stop waiting to get started on your health journey! Check out a complimentary session of Fit After 40 (online or in person).Send any questions or comments to @kinsey.does.the.fitness or  kinsey@fitafter40.info

In this episode, Coach Kinsey interviews Sarah Larson, a menopause coach, educator, and speaker, about the importance of menopause coaching, how to find the right care, and supporting women through this transformative stage of life. They discuss the benefits of personalized support, navigating healthcare, and building community for better health and confidence during menopause.
 
Join our Expert "All Things Menopause" Panel!
June 3rd | 6:30pm CSTSave your seat!
 
Key Topics:
What is menopause coaching and why it matters
How to find qualified menopause providers
Common confusions and misconceptions about menopause
The role of community and support networks
Strategies for navigating healthcare and treatment options
00:00 Introduction to Menopause Coaching
05:38 Sarah Larson's Journey to Menopause Coaching
12:44 Understanding Menopause Coaching
20:41 The Benefits of Menopause Coaching
25:59 Navigating the Confusion of Menopause
31:10 Different Aspects of Coaching Practice
32:18 Streamlining Doctor Visits for Women
37:16 Navigating Hormone Therapy and Medical Appointments
44:38 Empowering Women to Advocate for Their Health
50:51 Building a Supportive Community for Menopausal Women
56:54 Finding the Right Menopause Practitioner
 
 
Find Sara Larson:
Website
InstagramLinkedInSubstack
 
Clinician Resources:
Menopause Society
Heather Hirsch Academy