Hormones change, metabolism slows, and suddenly your old workouts just aren’t working anymore. This episode breaks down the most common midlife exercise mistakes, why “bulky” is a myth, and the simple strength strategies that actually build results after 40. You’ll hear how progressive overload works, why recovery matters as much as sweat, and how fueling your body with protein keeps you strong, energized, and confident.

Let’s talk.

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it.

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again.

Menopause is not an ending, it is only the beginning. This is your season of strength.

📝 What I cover:

• Life update: new grandson + post-challenge glow
• Why your old workouts don’t work anymore (hint: hormones and metabolism)
• Common mistakes: cardio-only, pink 3lb dumbbells, random workouts, no rest, fear of “bulky”
• The truths behind those mistakes (and a little tough love)
• How to actually train effectively: strength first, progressive overload, 2–4x/week, form over speed
• Real-life progressive overload example (adding reps, sets, or weight each week)
• The STRENGTH Ladder framework (stability, total body, resistance, endurance, neuromuscular control, growth, hormone-smart approach)
• Fuel = results: protein, balance, mindfulness, moderation, journaling (see episode 3), alcohol awareness
• What really holds women back: fear, time, mindset, lack of support
• The missing link: consistency + progression + community
• Client story (Cindy) — proof that strength after 50 changes everything
• Why support and accountability matter more than motivation
• Join us in the Fit After 50+ Bootcamp starting Sept. 29

Closing

Cardio queens, I love you — but it’s time to pick up some weights. Strength training with progressive overload is your golden ticket to energy, muscle, bone health, and confidence. Pair it with solid recovery and a protein-first approach, and you’ve got a recipe for feeling strong and unstoppable at any age.

If you’re ready for a plan built for women over 50, with structure, coaching, and a community that keeps you going, check out the link in the show notes for the Fit After 50+ Bootcamp starting September 29.

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

Kim shares a personal college story of undereating, vending-machine “meals,” and cardio-only workouts that left her sick and exhausted, then breaks down what metabolism actually means in plain language. She explains why metabolism can shift in perimenopause and post-menopause, how under-eating, all-cardio training, and low protein slow things down, and what truly supports metabolic health: strength training, consistent fueling, protein, stress and sleep, plus daily movement. The episode also previews the Fit After 50+ program launching September 29.

Let’s talk. 

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it. 

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again. 

Menopause is not an ending, it is only the beginning. This is your season of strength. 

What I Cover (in order) 

• “I was completely wrecking my metabolism” in college: restricting calories, low nutrition foods, cardio over strength 
• Always sick, running on empty, low energy; “Hindsight is 20/20” 
• What metabolism means: converting food into energy; basal metabolic rate; movement, digestion, daily activity 
• “Metabolism isn’t about being fast or slow”; genetics note; people who “can’t sit still” and NEAT 
• Why metabolism fluctuates: aging, perimenopause, post menopause, muscle loss 
• Estrogen changes: midsection fat, harder time maintaining lean muscle, energy and recovery shifts 
• Lifestyle factors: yo-yo dieting, eating too little, high stress, poor sleep 
• What slows metabolism: chronic under-eating; relying only on cardio; not enough protein 
• Ways to support it: strength training + protein; fuel consistently; stress, sleep, daily movement (walking, chores, stairs) 
• Benefits and invitation: more energy, easier management without extreme dieting, stronger immune system, independence for Women 50+; Fit After 50+ starts Sept. 29, 2025.

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

GLP-1s might be the hottest topic in health right now, with names like Ozempic, Wegovy, and Mounjaro splashed across the headlines. But what do they actually do—and what should you know before considering them? In this episode, I break it down in real-talk style, with simple analogies (think thermostats and traffic cops) to explain how these meds quiet food noise, steady blood sugar, and in some cases, deliver big weight loss results. 

We’ll talk about the wins, the “watch-outs,” and why your muscle and metabolism deserve center stage if you’re on one of these medications. I’ll also share my concerns about what happens after you stop and how to protect yourself from the “then what?” problem. Most of all, I want you to walk away informed, confident, and ready to have better conversations with your doctor—not overwhelmed by science speak. 

Let’s talk. 

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it. 

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again. 

Menopause is not an ending, it is only the beginning. This is your season of strength. 

Here’s what I cover:  

• A little life update: I’ll be in Huntsville meeting my very first grandson! 
• Why I’m talking GLP-1s (Ozempic, Wegovy, Mounjaro, Zepbound) without the science overwhelm 
• The thermostat + traffic cop trick that makes blood sugar and appetite finally make sense 
• What happens when GLP-1 and GIP team up in the newer dual meds 
• The real-life wins: weight loss, steadier energy, even heart protection 
• The flip side: nausea, tummy troubles, gallbladder drama, and more you’ll want to know 
• Why “compounded” versions aren’t the same as FDA-approved ones 
• The biggie no one talks about—what happens after you stop 
• My dietitian’s take: how to protect your muscle and metabolism while you’re on these meds 
• The 5 Day Midlife Momentum Challenge starts September 15, 2025 and is for women age 50+ who are ready to get consistent with strength training and fueling their body for the long term. 

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

Balancing blood sugars is the number one nutrition strategy to support hormones in perimenopause and menopause. Kim explains how hormonal shifts impact insulin sensitivity, why steady glucose levels matter for energy, cravings, weight, and long-term health, and how to understand key labs like fasting blood sugar and A1C. With practical daily tips and an invitation to her free 5-Day Midlife Momentum Challenge, this episode equips women to take small, powerful steps toward better health.

Let’s talk.

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it.

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again.

Menopause is not an ending, it is only the beginning. This is your season of strength.

📝 Here are a few things I cover:

• Life update: surgery recovery and anniversary reflections
• Why hormonal shifts reduce insulin sensitivity
• How blood sugar swings affect cravings, mood, and weight
• The difference between balancing blood sugar and avoiding carbs
• Chronic high blood sugars, inflammation, and long-term risks
• Labs that matter: fasting blood sugar and hemoglobin A1C
• Macro-balanced meals: protein, fiber, healthy fats, portion control
• Strength training as the best “blood sugar sponge”
• Simple daily tips: protein-rich breakfast, pair carbs, walk after meals, don’t skip meals
• Learn more about and/or join the free 5-Day Midlife Momentum Challenge by going to: https://www.strengthinnutrition.com/5-day-free-fitness-challenge

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

The scale has never told the full story. In this episode, Kim shares her personal journey of letting the number on the scale define her worth and why women over 40 need to stop chasing weight loss. She explains how hormones, metabolism, and muscle change in midlife, why strength and protein are the true keys to fat loss, and how to measure progress without relying on the scale. This shift opens the door to more energy, confidence, and vitality—and sets the stage for the 5-Day Midlife Momentum Challenge.

Let’s talk.

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it.

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again.

Menopause is not an ending, it is only the beginning. This is your season of strength.

📝 What You’ll Hear in This Episode

• Kim’s college story of weighing herself daily and letting the scale define her worth
• Why weight loss is the wrong goal for women over 40
• The limitations of the scale and BMI in measuring health
• Hormonal changes in peri- and post-menopause that impact fat storage
• How age-related muscle loss slows metabolism and increases fat gain
• Why muscle is the true marker of health and success in midlife
• The benefits of strength training for metabolism, bone health, mood, and balance
• Practical ways to measure progress without the scale:
  • Increases in strength and reps
  • Steadier energy and better recovery
  • Clothes fitting differently and body composition changes
  • Improved mobility and endurance
  • Confidence and mindset shifts
• The role of protein in satiety, blood sugar balance, cravings, and muscle repair
• Simple protein goals and food swaps to make meals more satisfying
• The mindset shift from “How do I lose weight?” to “How can I get stronger?”
• Invitation to join the free 5-Day Midlife Momentum Challenge starting September 15th, 2025.  Get registered at: https://www.strengthinnutrition.com/5-day-free-fitness-challenge

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

Let's take a real and personal look at the meaning breasts hold for women at different stages of life. From my own journey of choosing implants and later having them removed, to the experiences of friends, family, and breast cancer survivors, we explore how choices around our bodies are always deeply individual. This is an open, caring conversation about femininity, body image, identity, and finding peace in the season you’re in.

Let’s talk.

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it.

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again.

Menopause is not an ending, it is only the beginning. This is your season of strength.

📝 Here's a few of the things we discuss:

• The surprising ways breasts shape our identity—starting all the way back at puberty
• My honest story of getting implants after nursing three babies (and why it made sense then)
• What changed: the moment implants went from confidence boost to holding me back
• How breasts can mean femininity, frustration, or freedom—depending on the woman
• Real stories from my circle: reductions, mastectomies, and choosing top surgery
• A simple body image challenge to help you feel stronger and more comfortable this week
• The big takeaway: why there’s never one “right” choice—only what’s right for you right now

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

In this episode of Her Season of Strength, Kim Duffy dives into the benefits of food journaling for women over 40—and why it’s often the first step she takes with her clients. She breaks down what tracking actually is, how to get started without obsession, and how to eventually transition into mindful eating and moderation. Kim also shares how this approach is built into her Fit After 50 Plus program starting Sept. 29, including exclusive early bird perks before August 24.

Let’s talk.

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it.

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again.

Menopause is not an ending, it is only the beginning. This is your season of strength.

📝Here are a few things I cover:

• What food journaling and tracking actually is
• Why tracking is often the first step for her clients
• What to track: food, symptoms, protein, mood, digestion
• Real-life tips to make food journaling doable and not overwhelming
• Why food tracking isn’t forever and when to stop
• Who should not track food (disordered eating history, etc.)
• How Fit After 50 Plus incorporates both tracking and the transition to mindfulness and moderation

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

In this episode, Kim shares a deeply personal story about postpartum anxiety and how it sparked her lifelong commitment to self-advocacy. She talks about the all-too-common symptoms women hide during perimenopause and menopause—and why speaking up matters. You’ll hear the stats, the reality, and a simple checklist for what to ask when looking for a doctor who actually listens. 

Let’s talk.

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it.

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again.

Menopause is not an ending, it is only the beginning. This is your season of strength.

In this episode, we discuss:

• Life update 
• Why women hide symptoms 
• Common midlife complaints no one talks about 
• Kim’s story: postpartum panic, meds, and a brush-off 
• Learning to advocate for your health 
• Why doctors don’t always know it all 
• Choosing the right provider 
• HRT questions to ask 
• How to start small and build confidence 

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

 In this episode of Her Season of Strength, Kim Duffy breaks down the two biggest midlife health game changers: protein and strength training. She shares how both transformed her life in her 40s, despite being a dietitian for over 30 years, and how these habits can boost metabolism, energy, and confidence for women navigating perimenopause and beyond. This is a practical, powerful starting point for anyone ready to age with more strength and less frustration. 

Let’s talk. 

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it. 

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again. 

Menopause is not an ending, it is only the beginning. This is your season of strength. 

 In this episode, here are the 7 key takeaways: 

1. Protein and strength training are the two biggest game changers for women over 40 to improve how they feel, move, and age.

2. After 40, women naturally lose muscle mass, which slows metabolism and increases body fat—especially without intentional action.

3. Protein is non-negotiable because it supports muscle, metabolism, blood sugar balance, hormone health, and bone strength.

4. A “protein-first” mindset helps build balanced meals that reduce cravings, improve energy, and support hormone function.

5. Strength training is essential to preserve muscle, protect bones, and boost functional strength and confidence.

6. Start simple: 2–3 full-body sessions per week, using bodyweight, bands, or dumbbells—no gym required.

7. Progress over perfection is the goal—tiny daily shifts in protein and movement can lead to powerful long-term transformation.

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok

I’m Kim Duffy, a 30-year dietitian and personal trainer, and this is Her Season of Strength—a podcast for women over 40 who are ready to stop shrinking and start building strength in every area of life. I share my own story of navigating perimenopause and taking back my energy, health, and confidence through sustainable changes. This show is your no-fluff, supportive corner of the internet where strength, real talk, and hormonal truth bombs meet. 

Let’s talk. 

Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it. 

This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again. 

Menopause is not an ending, it is only the beginning. This is your season of strength. 

 In this episode, you will hear: 

• Why this podcast exists: to help women over 40 reclaim their strength, energy, and voice 
• Kim’s background as a 30 plus year dietitian and personal trainer who didn’t prioritize strength until her 40s 
• What to expect in each episode: real talk, hormone support, nutrition and movement tips, no fluff 
• The shift away from shrinking and toward sustainable strength in body and life 
• A weekly invitation to take back control—because this is your season of strength 

Send me a text

Links & resources for this episode:

Fit After 50 Plus Program: 8-Week Nutrition Coaching & Fitness Program for women 50+ starting Sept. 29, 2025.

Free cheat sheet: "20 Tips to Crushing Menopause"

Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday.

Find me on social media: Instagram I Facebook I Tiktok