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

Are you doing “all the right things” but still not seeing results in perimenopause? In this New Year’s episode Coach Kinsey breaks down the three biggest mistakes sabotaging fitness results during the menopause transition—and how to fix them for good.   If you’re frustrated with stalled progress, inconsistent workouts, or programs that leave you sore, burned out, or doubting yourself, this episode is for you. We'll tackle the mindset traps that derail women every January: all-or-nothing thinking, chasing fast results, and mistaking burnout for “lack of motivation.” Instead, Kinsey shares how small, consistent, 9-out-of-10 doable habits create sustainable fitness, confidence, and strength at any age. Whether you’re just starting out, returning after time off, or feeling stuck despite working out regularly, you’ll walk away with practical guidance to train smarter—not harder—during perimenopause and menopause.   ✨ Topics covered include: • Strength training foundations for women over 40 • The 3 S’s: Stabilization, Strong Core, Solid Form • Why consistency beats intensity in menopause • How to build muscle safely with progressive programming • Why traditional group fitness often leads to plateaus • Sustainable fitness habits for long-term health and longevity   Fitness in menopause isn’t about punishment, perfection, or quick fixes—it’s about working with your body, building strength for life, and knowing that you are absolutely worth the effort. 🎧 Tune in and start 2026 strong.     Book you complimentary 10-minute DISCOVERY CALL with Kinsey The 3 S’s to Help Beginners’ Nail Resistance Training There are 4 Types of Exercise, but only Muscle

What if this New Year didn’t start with another list of resolutions you abandon by February? In this holiday-season episode of the Fit After 40: Women’s Fitness & Health Revolution Podcast, Coach Kinsey Diment invites you to rethink New Year’s resolutions—especially if you’re a woman navigating perimenopause or menopause and feeling burned out by all-or-nothing approaches to health and fitness. Instead of rigid goals, shame-based resolutions, or extreme resets, Kinsey shares 6 powerful, non-traditional ways to commit to yourself that actually work after 40. These approaches are rooted in consistency, self-compassion, and sustainable habit-building—because your body, brain, and life are different now. In this episode, you’ll explore: Why New Year’s resolutions often fail women in midlife The power of choosing a Word of the Year as a guiding compass How to create gentle goals that support—not punish—you Monthly habit tracking using small, doable action steps Reflecting on what went right instead of obsessing over what needs fixing Setting boundaries and building support systems that protect your energy Why strength training during menopause requires a smarter, more intentional approach This conversation is especially for women who feel like: What used to work for their body doesn’t anymore They’re tired of guessing, starting over, or doing it alone They want to feel strong, capable, and confident again—without burning out This episode isn’t about extremes. It’s about small, consistent steps, strength that evolves with you, and committing to yourself with kindness. Because strong isn’t gone—it’s just built differently now. And you don’t have to do it alone. 💪 🎧 Tune in, reflect, and start 2026 with a gentler, stronger plan—one habit at a time.   Check out Fit After 40: Small Group Personal Training Add yourself to the commitment-free waitlist. Follow Kinsey on Instagram or email at kinsey@fitafter40.info.  Follow Hannah (Kinsey's incredibly badass sister) on instagram.   Fit After 40 Podcasts on New Year's Resolutions: The Secret to Successful New Year's Resolutions... How to Crush January Fitness & Health Goals Using the ADDS System to Get Back on Track with Health Goals

Muscle loss accelerates during menopause, but strength training can protect your metabolism, bones, blood sugar, and long-term health. In this episode, we’re unpacking why prioritizing muscle is one of the most powerful things you can do for your body, brain, and long-term health as estrogen shifts. Whether you’re deep in perimenopause, postmenopausal, or cruising along symptom-free, muscle is a universal need — not an aesthetic goal, not a punishment, and definitely not optional. We’ll talk about: Why women can spend up to 20 years in the menopausal transition (yep, really) How estrogen loss impacts muscle quality, strength, joints, tendons, and recovery The truth about metabolism, muscle loss, and why your body composition changes aren’t “just aging” How muscle improves blood sugar control, even in insulin resistance The critical connection between muscle, bone health, and fall prevention Why muscle is actually an endocrine organ that supports immune function and reduces chronic disease risk How strength, balance, and nervous system training protect independence as we age Drawing from current research, clinical insights, and menopause experts like Dr. Mary Claire Haver and Dr. Gabrielle Lyon, this episode makes the case for muscle as what it truly is: Your body armor. The best part? You don’t need to live in the gym or lift five days a week to reap the benefits. With as little as two intentional strength sessions per week, done progressively and intelligently, you can dramatically improve your health span — not just your lifespan. If you’ve ever felt overwhelmed by conflicting fitness advice, confused about what actually matters in menopause, or worried you’re “too late” to get strong — this episode is for you. Let’s dive in.   Ready to bullet proof your body and brain against perimenopause & get started with muscle build the right way?  Sign up for the commitment-free Fit After 40: January Small-Group Personal Training Waitlist!

In this episode of the Fit After 40 Women’s Fitness & Health Revolution, Kinsey dives into a question she gets constantly: How is training in our 40s, 50s, 60s and beyond actually different from training in our 20s? Spoiler alert—her answer is part cheeky and VERY informative. While strength training and movement matter at every age, the shifts in hormones through perimenopause and postmenopause completely change the WHY behind how we should train (and recover). Kinsey breaks down how estrogen impacts muscle, bone, mobility, metabolism, and brain health—and why understanding what’s happening in your body isn’t about “fixing” anything, but empowering yourself to stay strong, capable, and confident for decades to come. We also unpack muscle loss, mobility changes, metabolism myths, recovery needs, and the very real life stressors that make midlife fitness uniquely challenging. There’s also a little bonus chat about GLP-1s and a recommended expert interview if you’re curious about a deeper, clinical perspective. Whether you’re already in perimenopause or preparing long before it arrives, this episode will help you reframe fitness, protect your future strength, and train in a way that supports your hormones, your energy, and your longevity. If you have questions, episode ideas, or topics you want covered—feel free to DM Kinsey on Instagram at @kinsey.does.the.fitness or email Unpaused Episod on GLP-1 - Claim 1 of the last 2 spots in our Twin Cities Small-Group Training Cohorts  - Waitlist for January Fit After 40 Small-Group Personal Training Cohorts

In today’s episode, we dive into one of the most charged topics in modern health: the World Health Organization’s new recognition of GLP-1 drugs for weight loss. This isn’t a conversation about being “for” or “against” them—it’s about something much bigger than a simple yes or no. With GLP-1 sales skyrocketing 500% in five years and an annual $71-billion market emerging almost overnight, we have to ask: Why now? Why is this the moment the global medical system is stepping in? And more importantly… how did we get here in the first place? This episode unpacks the uncomfortable truth that our health crisis didn’t begin with GLP-1s, and it won’t end with them. We explore: The difference between treating symptoms and addressing root causes Why obesity is less about “overfat” and more about undermuscled bodies The widening gap between conventional medical advice and effective lifestyle change How rapid-weight-loss approaches (including GLP-1s) impact muscle mass and long-term health The influence of a profit-driven food industry, an overwhelmed medical system, and a toxic environment Why lasting change is still built on the unsexy fundamentals: strength, real food, sleep, stress, and consistency This episode is vulnerable, a little fiery, and deeply honest—because talking about weight in today’s culture can feel like walking a tightrope. But avoiding the conversation hasn’t made us healthier. In fact, we’re sicker than ever. My goal isn’t to shame anyone or tell you what to choose. It’s to give you the full picture so you can make choices based on clarity—not marketing, fear, or quick-fix promises. If you’ve been overwhelmed, confused, frustrated, or just exhausted by the state of health in our world—this episode is for you. You are not alone, you are not broken, and your body is absolutely worth caring for. Let’s think before we consume. Let’s take back our choices. Let’s start with what we can control.

If you’ve ever walked into the holidays torn between wanting to be “healthy” and wanting to actually enjoy yourself…welcome to the club. In this episode of Fit After 40, we’re stripping holiday “health” back down to what actually matters: presence, connection, flexibility, and remembering that your whole life is bigger than whatever is on your plate or how many steps you take. I’m getting real about a lesson I learned the hard way: years lost to obsessing over food rules, restrictions, and “perfect health” — or swinging to the other extreme with binge drinking and addiction — are years I never get back with the people I love. The older I get, the more fiercely I believe this: a truly healthy life is a balanced, community-centered life. And the holidays? They’re one of the most important times we have to practice that. Inside this episode we’ll cover: ✨ Why being present with your loved ones is the ultimate health habit ✨ How fitness and nutrition are cyclical — and why holidays naturally act as a built-in deload ✨ Why “falling off” isn’t a thing, and how rest actually primes your nervous system and strength gains ✨ Practical, pressure-free movement ideas that complement the season (think walks, yoga, NEAT, and not forcing a 90-minute lift at dawn) ✨ Real-talk nutrition tips that don’t fuel shame spirals or food rules ✨ Strategies for navigating sugar, food allergies, and family dynamics without losing your mind ✨ How to enjoy your favorite holiday foods without all-or-nothing thinking ✨ Plus: why savoring, slowing down, and choosing connection over perfection might be the healthiest thing you do all year This isn’t another “burn off your pie” or “walk after every meal or else” holiday episode. This is Healthy Holidays 101: grounded, compassionate, evidence-informed, and rooted in the truth we forget every year — that health is built over a lifetime, not in a single week.   So grab a cinnamon roll (you know I did), hug your people a little tighter, and let’s walk through a holiday season that actually supports your body and your joy.

If you want to get stronger, build muscle, and feel more powerful in your body as you move through perimenopause or postmenopause, progressive overload is the principle you need to understand. It’s how your body adapts, grows, and continues getting stronger over time.   But when you're training at home without access to heavier weights… how do you actually do it?   In today’s video, I’m breaking down five simple, effective ways to progressively overload your workouts at home — no fancy equipment or gym membership required. You’ll learn how to make your exercises more challenging, how to keep your muscles responding, and which tweaks give you the biggest bang for your strength-building buck.   We’ll also talk about the bonus method I recommend every 4–6 weeks, why single-leg work is such a secret weapon, and yes… I’m telling my solar energy joke because it absolutely deserved its moment. 🌞😉   Interested in seeing if Fit After 40: Small-Group Personal Training is a good fit for you? Shoot me an email at kinsey@fitafter40.info, and lets set up a complimentary consult call to find out!   In the meantime, get started with the FREE Beginner's Guide To Strength Training in Menopause - complete with 6 at-home workouts.

It's a big day for the future of Women's Health as the FDA approves the removal of black box warnings on hormone therapies for menopause, but as always, nothing in the world of health is ever as black and white as we wish it could be.   In today's episode we talk about: What it means to have a black box warning removed The study behind why it was incorrectly labeled in the first place The benefits of having HRT/MHT more accessible How HRT is not a replacement for healthy lifestyle implementations The importance of working with the small portion of practitioners actually trained in menopause hormonal therapies Some critical questions to ask yourself on your own journey with MHT Why the FDA is not 100% transparent or even 50% accurate when they talk about dismantling "patriarchal medicine" Kinsey's wrap up and conclusion...   The sources covered in today's conversation: 1. Dr. Stephanie Estima's Podcast deep diving into the issues with the Women's Health Initiative.   2. Erin Holt's conversations with Dr. Deanna Minich challenging the HRT or BUST narrative.   3. The Mother Jone's Article addressing the issues with the FDA's announcements.   As always, I would love to hear what you think, ideas for future podcasts, or hear stories from your own life! Please feel free to reach out at kinsey@fitafter40.info or reach out on instagram at @kinsey.does.the.fitness, and feel free to join our Free Fit After 40 Newsletter!

So you’re ready to hire a personal trainer…but how do you know if they’re actually qualified to help you — especially during perimenopause, menopause, or beyond? In this episode, Kinsey dives deep into what to look for (and what to run from) when choosing a personal trainer. From certifications that actually mean something, to questions you must ask before handing over your hard-earned cash, this episode will help you feel confident hiring someone who truly supports your goals, your body, and your stage of life.   You’ll learn: 💪 The certifications that signal real education — not a $99 online test 🧠 Why exercise is a learned skill (and why your trainer needs to understand neuromuscular control) 👀 What red flags to watch out for once you’ve started training 🗣️ The most important questions to ask before you commit ❤️ Why working with the right trainer can literally change the way you move, feel, and age   Whether you’re brand new to fitness or getting back into it after years away, this episode will help you find a trainer who sees you, listens to you, and helps you move like the total badass you are.   👉 Connect with Kinsey on Instagram @kinsey.does.the.fitness or email kinsey@fitafter40.info

Today is a Listener's Question Episode! And I am sooo pumped to dive in, but FIRST!   Fit After 40: Small-Group Personal Training November Cohorts are OPEN to the public until November 2nd! With only 6 spots per cohort, spaces are filling up fast.  Take your first bold step into aging powerfully, sign up now, before spots are gone!   As for today's listener questions! Thank you so much for reaching out with your questions!! We're talking: Does Pilates Build Muscle? Can I start Strength Training with Low Back Pain? (or any chronic injury) If you have questions of your own - email me at kinsey@fitafter40.info or reach out to me on instagram @kinsey.does.the.fitness.    

Today we take the guesswork out of HOW to get started with Resistance Training (aka start to lay the foundations of muscle building and retention through Perimenopause and beyond) by teaching you the 3 S's.   Strong Core. Stabilization & Balance. Solid Foundations.   You'll walk away with tons of action steps to get started with today, BUT if you are looking for a deeper dive? Claim your spot in our FREE Menopause and Muscle Webinar!! Tuesday Oct 28th. 7pm EST/4pm PST. On Zoom.   We talk 30,000 foot view of menopause, how to prioritize healthy behavior changes during your transition and beyond, the importance of muscle as we age, the RNR of muscle build, the 3 S's of getting started, what doesn't build muscle, and more action steps and resources for you to take out the guess work once and for all, and build the solid foundation your body and brain deserve.  Plus! We finish with a Q&A for all your fitness and health questions.  You won't wanna miss this! You and your body are so stinkin worth it!

Welcome to what was probably hardest list I have had to nail down. Turns out the internet is FULL of A LOT of misinformation when it comes to both fitness and nutrition, so picking JUST 5 Fitness Myths? It was a task! From bulking while lifting weights to calorie deficits we talk about all the things pop culture gets wrong...   Feel inspired to share your fav fitness myths? Or wondering if something IS a myth? Shoot me an email at kinsey@fitafter40.info, and lets pod about it!   Claim your spot in the FREE Menopause & Muscle Webinar! Tuesday Oct 28th. 7pm EST/4pm PST. On Zoom!   Episodes to Deep Dive: Afraid to Lift Heavy? Start here instead! 4 Types of Exercise, but only ONE builds muscle... The Truth About Weight Loss: Fat Loss V Muscle Gain

Happy Officially Fall Vibes! Today we talk all things getting started with Upper Body Strength THE RIGHT WAY!!!   From fixing our posture, to combating osteoporosis, to learning how to plank THE RIGHT WAY (spoiler...most people don't) - a strong beginning to upper body strength is critical. Especially if we aren't looking to injure ourselves. Today we cover - what I believe - are the Top 5 Upper Body Exercises for Beginners...AND...my favorite piece of equipment for at home beginners. Looking to stop wasting your time, and finally get the results you deserve the right way? Jump on the commit-free waitlist for Fit After 40: Small-Group Personal Training (in person Twin Cities, MN & Online).   And in the meantime: download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!   Have an idea for the podcast or a follow up question? Shoot me an email at kinsey@fitafter40.info or find me on Instagram at @kinsey.does.the.fitness.

Big moves in today's podcast. 1. We changed the name? Welcome to Fit After 40: the Women's Fitness & Health Revolution Podcast.  Why?  Fit After 40 is the name of the fitness program I created for women 40+ who are new to fitness, newly back, or looking to level up out of a plateau, so it made sense to share the name here! But we can't throw the old out completely - because after all - choosing to learn about how to bulletproof our bodies and brains for healthier aging is nothing short of a revolution.   2!? We are talking my Top 5 FAVORITE leg exercises for beginner's or folks newly back. You get a sneak peek into how I program for our very own Fit After 40: Small-Group Personal Training Program, and how to apply it for yourself!   Feeling inspired to level up your fitness and kick things off the right way without wasting your time or injuring out of movement all together?   Jump on the commitment-free waitlist for our November 2025 cohorts of Fit After 40: Small-Group Personal Training. Spots are already starting to fill and spaces are limited!   Want to get started right away? Download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!

We're tryin it again! There was a file error in the original release of this podcast, so we rerecorded it, baby! ENJOY!   In this episode of the Women’s Fitness and Health Revolution Podcast, Kinsey takes on a big question so many women ask: How do I get my family to join me in my healthy lifestyle?   Whether it’s workouts, food choices, or trading screen time for more movement, it can feel isolating and overwhelming when your loved ones aren’t moving in the same direction. Kinsey shares her own journey, from early struggles to build consistency to eventually inspiring her own family, and offers perspective on why change looks different for everyone. She lays out practical strategies for making meals that work for the whole household, ways to invite family members into movement without pressure, and how to model the behaviors you want to see without nagging or burnout. And if your family still isn’t ready? Kinsey gives you tools for staying motivated, finding support outside your home, and surrounding yourself with people who share your goals—so you can keep showing up for yourself no matter what. This episode is about encouragement, perspective, and a little bit of tough love: because while we can’t control anyone else’s choices, we can absolutely create an environment that supports our own growth and sets the stage for those around us to join when they’re ready.   Resources: Fit After 40 Newsletter Fit After 40: Small-Group Personal Training Waitlist (Online & in person Twin Cities) 6 Easy Tricks for Getting More Protein  Hacks to Make Eating Veggies Suck Less

In this episode of the Women’s Fitness and Health Revolution Podcast, we talk menstrual cycle—what’s really happening in our bodies, why it matters, and how understanding it sets us up for success in perimenopause and beyond. We talk: Why the foundations of health—strength training, protein, fiber, sleep, daily movement, and stress management—are essential at every age. How cycle tracking can become one of the most powerful tools for self-advocacy and long-term health. What irregular cycles can reveal about fertility, stress, lifestyle, perimenopause symtpoms, or underlying health issues. The connection between our reproductive years, perimenopause, and postmenopause—and why preparing earlier helps ease the transition. Kinsey also shares personal stories, insights from leading women’s health experts, and practical ways to start tracking your cycle today—even if it’s just one word a day. Whether you’re in your 20s, 30s, or already navigating perimenopause, this episode gives you the knowledge and action steps to better understand your body, advocate for your health, and build a stronger foundation for the years ahead.   Resources:  Podcast: Optimizing your Training around your menstrual cycle Podcast: We NEED to track our menstrual cycles The Vajenda: Hormone Testing & Menopause Fit After 40 Newsletter Fit After 40 Small-Group Personal Training Waitlist  

In this episode of The Women’s Fitness and Health Revolution Podcast, Kinsey pulls back the curtain on the multi-billion-dollar diet industry and its relentless push for women to shrink themselves at the expense of their long-term health. From fad diets and rapid weight-loss programs to the booming popularity of GLP-1 medications, she unpacks the hidden costs of chasing “quick fixes”—including muscle loss, metabolic damage, and the erosion of self-worth. Kinsey explains why the scale is a misleading measure of success, why diet culture thrives on keeping women stuck in cycles of “failure,” and how we can break free by focusing on strength, muscle, and sustainable habits. You’ll learn: Why traditional weight loss methods fail 80–95% of the time The shocking muscle loss linked to GLP-1 drugs and crash diets How diet culture manipulates women’s insecurities to keep its $427.5 billion machine running Evidence-based ways to protect your muscle, metabolism, and overall health as you age This isn’t just a takedown of diets—it’s a call to revolutionize the way we think about health. Kinsey challenges you to ditch the quick fixes, question the system, and reclaim your strength, energy, and vitality for life.   Ready to jump in the drivers seat and take control of your healthy aging outcome? - Save your spot on the commitment free waitlist for Fit After 40: Small-Group Personal Training (online and in person Twin Cities) coming Nov 2025 - Download your Free Beginner's Guide to Strength Training in Perimenopause and Beyond   Resources for Today's Show: JJ Virgin: Ozempic V Natural Weight Loss Chalene Johnson: My Biggest Loser Experience, the Ugly Truth The Gray World of GLP-1 Supplements Online, Health Experts Urge Caution Global Weight Management Market to Reach USD 896.5 Billion by 2035, Growing at 7.7% CAGR from 2025 to 2035 | Future Market Insights, Inc. Fab Diets: Fact or Fiction The Chalene Show: The Dark Side of GLP-1 and Influencers Cashing In Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview The Impact of Weight Cycling on Health and Obesity What Happens to Your Body When You Yo-Yo Diet Muscle matters: the effects of medically induced weight loss on skeletal muscle Maintenance of Weight Loss and Long term management of obesity  Weight loss strategies and the risk of skeletal muscle mass   

Today is a practical, action step-packed episode to move you away from the scale (which tells us nothing of what's going on INSIDE your body - think lean muscle v fat mass) towards actual progress trackers that relate accurate results AND take the shame out of the game!   The first 4 tools we chat are options that track compositional changes.   The last 4 leave body size out of it all together and focus on strength, biometric data, and feeling amazing while managing menopausal symptoms!   As always, send all your questions, comments, and hellos to kinsey@fitafter40.info or hit me up on instagram at @kinsey.does.the.fitness   CLICK HERE to hop on the waitlist for Fit After 40 Small-Group Personal Training both LIVE (Twin Cities) and Online!

Weighted vests are all over the internet right now—hailed by some as the holy grail of menopausal fitness and dismissed by others as a dangerous gimmick. So what’s the truth?   In this episode, I dive into the research (spoiler: it’s a lot less flashy than Instagram claims) and give you my unfiltered hot take on whether weight vests are worth your time—or just another piece of equipment destined for the garage. We’ll cover: What the science really says about vests and bone density Whether they improve cardiovascular health (or just make you sweaty) Surprising benefits like balance, posture, and leg power Who might genuinely benefit from a vest—and who should skip it Why strength training still reigns supreme for bone health and aging well If you’re weight-vest curious, I’ll help you decide whether it’s a tool worth adding to your routine—or one you can happily pass on. 🎧 Tune in for the full breakdown, my own experience walking the lake with Argo in a vest, and why sometimes the feeling of getting stronger matters just as much as the science.   Research and Resources: Coach Kinsey's Weight Vest Adjustable Weight Vest Under-Desk Treadmill FIT AFTER 40 Small-Group Personal Training Waitlist Hot Take On Under-Desk Treadmills Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women  Quality of Life Research Weighted Vest Use or Resistance Exercise to Offset Weight Loss–Associated Bone Loss in Older Adults JAMA Network Randomized Clinical Trial Metabolic Costs of Walking with Weighted Vests CDC Fall Facts

In today's episode, we get personal!   To celebrate her 7th sobriety birthday, host Kinsey, shares 20 (ish) of the top lessons that have made life...simpler... ...in all areas of life. Whether you are struggling to get started with exercise, feeling depressed about nutrition and health, feeling fear around starting a new job, going through the loss of a loved one, these 20(ish) lessons hold relevance for us all. But this isn't just a "read a self help book, and move on without actually changing," these lessons require action and practice each and every day. It is worth it. YOU are worth it.   Check Out Fit After 40