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

In our 2nd of 5 episodes in our Protein Series, expert Brandi Sheehan talks us through ideal protein sources. We also dive into sourcing, affordability, bioavailability of animal v plant, and more! If you ever think, I know I should eat more protein...but what kind of protein is best? Especially in midlife and beyond? This ep is for you! Listen to Episode 1 of our Protein Series here. Check out Brandi's Free Webinar! Sign up for her 30-Day Metabolic Reset!

Today is the 1st of our 5-episode PROTEIN SERIES! You asked, so you receive. This month, we are diving into all things protein. Starting with our topic today: why we need to care about protein in the first place. It is not uncommon when folks hear the word “protein,” especially in relation to fitness, to picture a beyond yolked dude, veins exploding, shoveling raw chicken breast into his grizzly maw before getting back under the barbell to bench press the weight of a car… And it is true, protein is absolutely essential for muscle growth and repair…but the benefit of protein goes far beyond changing the shape of our body and supporting our workouts…in fact, it affects and supports just about every system in our body. Tired of trying to figure it out on your own? Brandi Sheehan (Kinsey's go to health coach) is running the next round of her 30-Day Metabolic Reset starting Monday, September 21st. Enrollment opens Monday, September 7th, with special Early Bird pricing available through Thursday, September 10th. Early Bird Discount

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 Repair Try 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: Website Instagram LinkedIn Substack DR. CHRISTA GRAY Book a FREE 15 minute Discovery Call Instagram KINSEY DIMENT Website Instagram LINDSEY MEHRAN Instagram

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 CST Save 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 Instagram LinkedIn Substack Clinician Resources: Menopause Society Heather Hirsch Academy

Today we explore the significance of menopause beyond gynecological issues, emphasizing its role in human evolution, community support, and women's power. We discuss the grandmother hypothesis, societal contributions of post-menopausal women, and the importance of recognizing women's value at all life stages. 00:00 Introduction to the Month of Mamas 03:14 Understanding Menopause Beyond Gynecology 06:01 The Grandmother Hypothesis Explained 08:49 The Role of Grandmothers in Human Evolution 12:00 The Power of Women Beyond Reproductive Roles 15:08 Embracing Women's Power and Worth Resources: The Menopause Manifesto by Dr. Jen Gunter NPR : Living near your grandmother has evolutionary benefits The Grandmother Effect: Implications for Studies on Aging and Cognition The Grandmother Hypothesis : Kristen Hawkes Current Biology

Have you ever wondered if it's actually safe to work out while pregnant — or when it's okay to get back to the gym after having a baby? In this must-listen episode of the Fit After 40 Women's Fitness & Health Revolution Podcast, Coach Kinsey sits down with certified prenatal and postpartum fitness specialist Coach Anna Hultgren — just in time for Mother's Day! Anna breaks down everything you need to know about exercising through every stage of pregnancy and beyond, including: ✅ Why working out before conception matters more than you think ✅ The truth about "pregnancy-safe" exercise (and the myths holding women back) ✅ Real benefits of training while pregnant ✅ What to do first after giving birth (hint: pelvic floor!) ✅ A realistic postpartum return-to-fitness timeline ✅ Common myths BUSTED — heart rate limits, lifting restrictions, running, and more Anna brings both her decade of professional expertise and her personal experience through pregnancy to give you honest, empowering, science-backed guidance. Women's bodies are incredible — and you are anything but fragile. 🎧 Whether you're pre-conception, currently pregnant, or postpartum — this episode is for YOU. Find Anna: Follow on Instagram @mrshutly Carpe Diem Studio Twin Cities List of contraindications: https://www.acog.org/

Our pelvic floor is one of the most important parts of your body, that changes throughout a woman's life — and chances are, nobody ever taught you about it. Today that changes. I'm joined by Dr. Jess Blaisdell, Doctor of Physical Therapy and pelvic health specialist, and we are diving into everything you didn't know you wished you'd learned sooner about your pelvic floor. Whether you're postpartum, in perimenopause, or nowhere near either — this episode is for you. We're talking about what the pelvic floor actually is, the surprisingly common symptoms (that many of us have) that signal something is off, how it changes throughout your life, and what you can do about it — both proactively and if you're already experiencing issues. Spoiler: a LOT happens in menopause. And most women have no idea. If you've ever leaked when you laughed, felt pressure or pain you couldn't explain, experienced chronic, seemingly unfixable back pain, or just assumed certain things were "normal" as you age — you need this episode. In this episode we cover: What the pelvic floor is and what it actually does Common symptoms of pelvic floor dysfunction How hormones and aging affect pelvic floor health What to expect during the menopausal transition Proactive steps every woman can take — at any age When to see a pelvic floor physical therapist 00:00 Introduction to Pelvic Floor Health 06:04 Understanding the Pelvic Floor Anatomy 12:01 Functions of the Pelvic Floor 18:00 Common Symptoms of Pelvic Floor Dysfunction 23:58 Prolapse and Its Implications 29:59 Pelvic Floor Changes Throughout a Woman's Life 30:11 Navigating Hormonal Changes and Pelvic Floor Health 33:15 Exploring Genitourinary Syndrome of Menopause (GSM) 39:00 The Importance of Proactive Pelvic Health Care 42:21 Strategies for Managing Pelvic Floor Symptoms 49:43 The Value of Early Intervention in Pelvic Health Find or work with Dr. Jess Blaisdell: bloomptwellness.com Join Bloom's Email List Follow Bloom on Instagram

Can you get up off the floor without using your hands? Walk faster than a leisurely stroll? Balance on one leg for 30 seconds? These five simple tests reveal more about your long-term health than most the information we get in our day to day. Tune in to find out how you stack up — and exactly what to do about it. Some tests you'll crush. Some may humble you. They are all information to help us get stronger. Remember. These aren't excuses to beat ourselves up. They are data so we can make decisions on where our energy is best allocated to pick and stick to new goals. One at a time. Baby steps. It's never too late to start taking care of our health. In fact, don't forget to sign up for the Raffle to win a FREE MONTH of Fit After 40: Strength Training for Menopause Sessions! Resources for the ep: Grip Strength: An Indispensable Biomarker For Older Adults Why Getting Up Off the Floor Is a Legit Measure of Fitness and Longevity AARP This 10-Second Fit Test Could Predict How Long You Will Live Harvard Health: All rise now — just how fit are you? Colorado Pain Care : The importance of Leg Strength to Overall Health How Fast you walk can predict how long you live Walking Speed Predicts life expectancy of older adults How Well are you aging? A Simple Balance test tells you in 30 seconds

Your period is not just a monthly inconvenience — it's one of the most powerful indicators of your overall health. And if something is off with your cycle, your body is trying to tell you something. In this episode of Fit After 40, host Kinsey sits back down with former professional soccer player and accomplished coach, founder of The Archive Agency, and co-creator of the Femme Forum, Dani Foxhoven Young, to talk about something that doesn't get nearly enough airtime in the world of women's health and athletics — the relationship between your menstrual cycle and your performance, recovery, and long-term wellbeing. In this episode, we cover: Why your menstrual cycle is considered your 5th vital sign Why female athletes lose their periods — and why it is never, ever "normal" How menstrual cycles are currently tracked (or not tracked) in elite sport/day-to-day life What Dani is actively researching around cycle tracking and athletic performance The connection between your cycle, injury risk, and recovery How this data applies to everyday active women — not just elite athletes What irregular periods could be signaling about your metabolic, hormonal, and cardiovascular health Whether you're a competitive athlete, a woman with an active life style, or someone who has just never been taught to pay attention to her cycle — this conversation will change the way you think about your body. 00:00Introduction to Women's Health and Fitness 01:21Understanding Menstrual Cycles as Vital Signs 04:10The Impact of Menstrual Irregularities on Health 06:20Athletes and Menstrual Health: A Growing Concern 10:12Data Collection in Women's Sports 12:51The Connection Between Menstrual Cycles and Injuries 14:10Advocacy for Women's Health in Sports 19:33Integrating Menstrual Health into Athletic Training 23:29The Evolution of Conversations Around Women's Health 27:13Prioritizing Health: A Holistic Approach 29:54Understanding Period Loss and Its Implications 36:12The Importance of Open Conversations About Menstrual Health 42:58The Science Behind Period Products and Their Testing 49:57Empowering Women to Track Their Cycles Want more Dani? IG: @danifoxhoven www.thearchive.agency www.thefemmeforum.com Resources Mentioned: Bada$$ Michelle Kang! Podcast: We Need to Track Our Menstural Cycles Podcast: Optimize Training Around Your Menstrual Cycle Finally!! Don't miss your chance to win a FREE MONTH of Fit After 40: Strength Training for Menopause Classes !

You started strength training — now what? In this episode, I'm walking you through exactly what to expect in your first 30, 60, and 90 days of strength training. From the early nervous system wins you'll feel before you ever see a change in the mirror, to the moment your body starts building real muscle and your everyday life starts to feel different — this is your realistic, no-BS roadmap. We're also talking about the biggest mistakes that derail beginners before the results even get good — including why the scale is lying to you, why you should NOT be cutting calories right now, and why comparing yourself to anyone else is a waste of your very precious energy. If you've ever wondered is this actually working — this episode is for you. Chapters 00:00 Introduction to Strength Training Expectations 02:56 First 30 Days: Neural Adaptations 05:48 Days 30 to 60: Early Physiological Changes 08:58 Days 60 to 90: Visible and Measurable Results 11:50 Common Mistakes in the First 90 Days 15:07 Celebrating Small Wins and Identity Shifts Enter your spot in the FREE Month of Fit After 40 Raffle !! Win a Free month of training with Coach Kinsey (online or in person St. Paul, MN)!

In this episode, Coach Kinsey shares insights on workout routines, mindset shifts, and answering listener questions about weight lifting straps, impossible protein goals, and supplements for women over 40. Discover practical tips for sustainable health habits and personal growth. Chapters 00:00 Introduction to the Fit After 40 Podcast 02:25 Kinsey's Personal Fitness Journey 13:53 Addressing Listener Questions on Fitness 23:03 Exploring Pre-Workout Supplements Enter your spot in the FREE Month of Fit After 40 Raffle !! Win a Free month of training with Coach Kinsey (online or in person St. Paul, MN)! Want more help with protein? Check out our ep: 6 Easy Tricks for Getting More Protein!

In this episode, Coach Kinsey shares insights from her webinar on menopause, muscle, and metabolism, focusing on how women can support their metabolic health during midlife through strength training, hormonal understanding, and lifestyle changes. Chapters 00:00 Introduction and Webinar Context 03:18 What is Menopause? Duration and Phases 05:15 Hormonal Fluctuations and Paramenopause 09:27 The Role of Estrogen in Women's Health 11:22 Muscle as a Support System During Menopause 12:17 Muscle and Metabolic Rate Enhancement 19:37 Blood Sugar Regulation and Muscle 23:26 Building Muscle After 40: How to Start 25:49 Core Stability and Balance Training 31:07 Importance of Stabilization and Balance 38:21 Foundational Movement and Form 44:03 Why Professional Guidance Matters 45:58 Program Overview and Special Offer Need help getting started on your Menopause Strength Training journey? Book a free 15-minute consult call and walk away with actions steps to get started today. Learn more about Fit After 40 : Strength Training for Menopause (online & in person St. Paul, MN) Learn more about Wellness & Weight Loss Coach, Brandi Sheehan !