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

By KinseyHealth & Fitness Fitness

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

September 23The Dark Side of the High Protein Trend (how diet culture & the food industry has us fooled)
Diet culture is at it again.
Everyone's talkin' about protein, and suddenly everywhere you turn in a grocery store are labels screaming "high protein" at you...

Poptarts, popcorn, pancakes, pastas, soda pop...name it they've declared it "high protein."

Coincidence? Absolutely not.
Worst of all?
They've got us all fooled.
Just because something says "high protein" doesn't mean that it is in reality. And it sure doesn't mean that it is healthy or going to get you to your goals.

Today health coach, Brandi Sheehan and I continue our 5 part protein series all about the absolute trash the diet industry and big ag is trying to pedal our way.

We talk:
The rise of the protein trend and industry response
The difference between natural and processed protein sources
How flavor profiles influence nutrient absorption
The impact of diet culture and misinformation
The importance of eating real, unprocessed foods
The concept of food matrix and bioavailability
The role of chewing and digestion in nutrient intake
The influence of food marketing on consumer choices
Chapters
00:00 Introduction to the dark side of the protein trend
01:58 Industry influence and the rise of processed protein foods
04:00 Historical diet trends: from low-fat to high-protein
07:06 Marketing and packaging of high-protein processed foods
10:06 The natural flavor profile of protein and its importance
11:55 How food processing affects nutrient absorption and satiety
14:09 The role of chewing and food matrix in digestion
16:03 The impact of processed foods on hunger and overeating
17:48 The influence of diet culture and misinformation
20:00 Practical advice: focusing on real, whole foods
21:59 The importance of supporting muscle and bone health with natural protein
23:50 The dangers of over-relying on fortified processed foods
26:09 Critical thinking about food marketing and industry interests
28:02 Summary and key takeaways for healthier eating habits

Interested in checking out Fit After 40? Click here to learn more!
33 min
September 16Protein & Hunger (+ 1 easy action step for big changes)
Part 3 in our protein series is here!

Today we are talking about the scientific relationship between humans, protein, and feeling full.

Whether you are looking for midlife weight loss, muscle gain, or just trying to be your happiest, healthiest self...this one is for you!

TAKEAWAYS
Humans will continue eating until their amino acid needs are met, which can lead to overeating if protein is low.
Ultra-processed foods are often low in protein, making it easier to overconsume calories.
Prioritizing protein in meals can help regulate hunger and prevent cravings.
Science shows that our innate signaling system for hunger is based on amino acids, not calories.
Trying one meal with increased protein can significantly reduce hunger and improve energy levels.

Chapters
00:00 Introduction to the Protein Leverage Hypothesis
02:04 How Animals and Humans Prioritize Protein
04:02 The Science Behind Hunger and Amino Acids
05:56 Impact of Ultra-Processed Foods on Overeating
08:06 Practical Tips for Increasing Protein Intake
09:55 Diet Culture vs. Scientific Understanding of Nutrition
12:03 Implementing a Protein First Approach
14:14 Common Myths About Protein and Dieting
16:01 The Power of Listening to Your Body
17:58 Actionable Steps to Start Prioritizing Protein

Interested in checking out Brandi's 30 Day Reset?
Sign up here!

Interested in Fit After 40: Strength Training for Menopause?
Jump into a Complimentary Session (online or in person).
Beginners welcomed and encouraged!
24 min
September 09 What is the Best Kind of Protein? (quality, sourcing, animal v plant)
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!
31 min
September 03 Why Protein is Important AF (metabolism, immunity, and beyond)
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

28 min
July 30 11 Surprising Benefits of Strength Training for Women Over 40
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 [email protected] 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
38 min
July 23 Walking's Role in Weight Loss, Strength, & Overall Health
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
30 min
July 18 What to do if you can't stay consistent with exercise?
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
20 min
July 08 4 Diet Myths (that beat up your metabolism) + Protein Basics!
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
1 hr 6 min
July 016 Principles of Strength Training in Perimenopause & Beyond
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
49 min
June 24 10 Tips for Starting Fitness in Perimenopause & Beyond
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
42 min

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

From the publisher's feed

There is so much noise on the interweb these days about what women should and shouldn’t be doing when it comes to their fitness and health.

Not only is it all too often tied to shame and…