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Fit After 40: the Women’s Fitness & Health Revolution Podcast: Daily Summaries Delivered
by Kinsey
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 “fixing our bodies,” it can also be incredibly detrimental to our health and wellness. With over 10 Years of Fitness and Coaching Experience, host Kinsey helps you sorts through the BS and offers advice and actionable, tactile steps to support and build a better relationship to your amazing body through every stage of womanhood and break the cycle of keeping women in the dark about their extraordinary machines and revolutionize the way we move, eat and live. So that our daughters and our daughters daughters look in the mirror and feel exactly what they are : fierce, beautiful, capable of anything.
Latest Episodes
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- 5 days ago23 min
Protein & 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!
- 1 weeks ago30 min
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!
- 2 weeks ago27 min
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
- Jul 30, 202637 min
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 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
- Jul 23, 202629 min
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
- Jul 18, 202619 min
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
- Jul 8, 20261h 5m
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
- Jul 1, 202648 min
6 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
About Fit After 40: the Women’s Fitness & Health Revolution Podcast
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 “fixing our bodies,” it can also be incredibly detrimental to our health and wellness. With over 10 Years of Fitness and Coaching Experience, host Kinsey helps you sorts through the BS and offers advice and actionable, tactile steps to support and build a better relationship to your amazing body through every stage of womanhood and break the cycle of keeping women in the dark about their extraordinary machines and revolutionize the way we move, eat and live. So that our daughters and our daughters daughters look in the mirror and feel exactly what they are : fierce, beautiful, capable of anything.
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