This Spiritual Fix

7.02 Smarter, Stronger, Softer: A New Way to Age and Move


Listen Later

How can we stop peeing wrong, work-out smarter (not harder), and stay strong into our 80s and beyond? In this powerhouse episode, Anna and Kristina return from a six-month hiatus to dive deep into women’s health, the revolutionary book The Second Mouth, and their own personal fitness transformations. You’ll learn why women shouldn’t work out like men, how posture fixes can happen in your car, and why Japanese interval walking might just be the workout hack you’ve been waiting for.


Also in today’s episode:

  • Training your pelvic “second mouth”
  • Outlive by Dr. Peter Attia
  • Tapping into cold (and heat) therapy for women
  • The science of stress recovery
  • Using physics to explain exercise?!
  • Why visualizing your workout changes everything


Anna & Kristina’s Hacks for Women’s Health and Fitness Over 40:


  • Rethink the Pelvic Floor: Learn to open rather than clench using insights from The Second Mouth by Dr. Nicole Fleischman
  • Visualize Success: Picture your next workout before bed and first thing in the morning
  • Shift Your Strength Strategy: Focus on 6–8 reps of heavy weights, not endless light reps
  • Use Your Car as a Posture Trainer: Red lights = pec stretches + headrest alignment
  • Try Japanese Interval Walking: Alternate 3 minutes fast / 3 minutes slow for 30 minutes total
  • Tune Into Your Cycle: Do more strength in your follicular phase, recover more during luteal
  • Stop Fasting (Especially Before Workouts): Women need to fuel before they move
  • Cold Plunges? Maybe Not: Women benefit more from sauna (2–3x/week for 20 mins)
  • Embrace HIIT Smarter: 30 seconds all-out, 90 seconds recovery, repeat up to 5 rounds
  • Fix Your Protein Intake: Combine collagen with pea protein milk for a complete protein
  • Sleep Matters More Than You Think: Especially for women—8 to 10 hours is ideal


Referenced Books, Podcasts, & People:

  • The Second Mouth by Dr. Nicole Fleischman
  • Outlive: The Science and Art of Longevity by Dr. Peter Attia
  • Mel Robbins Podcast featuring Dr. Stacy Sims
  • Dr. Stacy Sims — Expert in female physiology and fitness science
  • Paul Lewis – Personal Trainer and Mediator
  • Vital Proteins Collagen Peptides
  • Ashtanga Yoga with Laruga
  • Use Interval Timer App for HIIT workouts
  • Substitute weights with bags of kitty litter for home training
  • Do your posture exercises while driving—because multitasking can be healing



Your Invitation:

Pick one fitness upgrade from this episode and start this week.

Share this episode with a friend who’s ready to love movement again.

Share the episode with a friend and ask if they want to be your fitness accountability partner!

Explore Kristina and Anna’s past episodes on pelvic floor health and longevity.


Subscribe and listen to more episodes at:

This Spiritual Fix Podcast


Join our newsletter at [email protected]



Advertising Inquiries: https://redcircle.com/brands

Privacy & Opt-Out: https://redcircle.com/privacy
...more
View all episodesView all episodes
Download on the App Store

This Spiritual FixBy Kristina Wiltsee & Anna Stromquist

  • 4.9
  • 4.9
  • 4.9
  • 4.9
  • 4.9

4.9

142 ratings


More shows like This Spiritual Fix

View all
The Life Coach School Podcast by Brooke Castillo

The Life Coach School Podcast

8,794 Listeners

Clutterbug - Real-Life Hacks and Tips to Declutter, Organize and Clean your Home Fast by Clutterbug

Clutterbug - Real-Life Hacks and Tips to Declutter, Organize and Clean your Home Fast

2,037 Listeners

Feel Better, Live More with Dr Rangan Chatterjee by Dr Rangan Chatterjee: GP & Author

Feel Better, Live More with Dr Rangan Chatterjee

3,479 Listeners

The Astrology Lounge by Stephanie Powers

The Astrology Lounge

841 Listeners

Morbid by Morbid Network | Wondery

Morbid

98,318 Listeners

Ghost of a Podcast: Astrology & Advice with Jessica Lanyadoo by Jessica Lanyadoo

Ghost of a Podcast: Astrology & Advice with Jessica Lanyadoo

4,209 Listeners

Between the Worlds Podcast by Amanda Yates Garcia, Carolyn Pennypacker Riggs

Between the Worlds Podcast

1,832 Listeners

So Supernatural by audiochuck | Crime House

So Supernatural

22,880 Listeners

Park Predators by audiochuck

Park Predators

17,853 Listeners

The Dead Life with Allison DuBois by Allison DuBois

The Dead Life with Allison DuBois

50 Listeners

Dark Downeast by audiochuck

Dark Downeast

4,404 Listeners

The Deck by audiochuck

The Deck

11,221 Listeners

The Mel Robbins Podcast by Mel Robbins

The Mel Robbins Podcast

19,710 Listeners

Who Took Misty Copsey? by ID

Who Took Misty Copsey?

5,489 Listeners

The David Ghiyam Podcast by David Ghiyam

The David Ghiyam Podcast

622 Listeners