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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!

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!

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 [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

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  [email protected]

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