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
For years, I have had consults with women who are holding their health hostage to an all-or-nothing mindset. “I just don’t have time right now.” 10 years later, 20 years later, those same people are saying the same thing, “I just don’t have time.” Spoiler. Unfortunately, we don’t sprout extra hours in the day, and for busy individuals, we tend only to get busier … or we burn out. But at the root, the issue isn’t really time at all. It is the belief that there is a certain way we “should” be doing something, and if we can’t commit to it for any reason - timing, energy level, access- then we shouldn’t bother do it at all. Even for folks who are “doing it all…” You can lift all the weight, eat all the protein, sleep like a champ, but if we don’t address the mindset piece, oftentimes we aren’t able to enjoy any of it. We’re simply off to tackle the next goal without appreciating where we are, and we are certainly not learning from and enjoying the process. Luckily, that’s simply not the case. Today, we dive into what an all-or-nothing mindset is, its pitfalls, and how to break free once and for all of the stories we tell ourselves (maybe without even knowing it) that are holding us back from taking care of our health and truly thriving in our lives. Resources mentioned today: - Fit After 40: Small-Group Personal Training Waitlist - Free Beginner's Guide to Strength Training in Perimenopause & Beyond
If you’ve ever looked at a video of someone hip-thrusting 400 pounds and thought, “Yeah, that’s definitely not for me…”—you’re not alone. And you’re not wrong. Because while lifting heavy is an essential practice of maintaining our muscles as we age, that’s not where any of us start. In this episode, we’re ditching the intimidation factor and pulling back the curtain on what it really looks like to begin strength training—especially in perimenopause and beyond. We’re talking about the things the internet skips over, like foundational movement, nervous system prep, and learning how to move with confidence before you ever touch a heavy weight. We’ll explore: Why “starting light” is not a weakness—it’s a strategy How strength training can reduce pain and injury risk when done right Why lifting weights DOES NOT make you bulky! What the internet doesn’t teach you (but a good coach should) Why building strength has nothing to do with looking a certain way The role of nervous system regulation in learning to feel safe while training Plus, you’ll get a behind-the-scenes look at how my Fit After 40 program helps women build strength from the ground up—without cookie-cutter workouts or pressure to perform. 💡 Mentioned in this episode: Free Beginner’s Guide to Strength Training in Perimenopause & Beyond Fit After 40 Small Group Training: IRL Twin Cities + Virtual (join the waitlist!) “5 Surprising Reasons We Need to Resistance Train in Perimenopause” “What Does It Mean to Lift Heavy?” “How to Nail Form Without a Coach” 4 Types of Exercise - But Only One Builds Muscle - Are You Doing the Right One? The TED Talk: What I Learned from 100 Days of Rejection You deserve to feel strong, safe, and at home in your body—and that starts right here, right now, with small steps that build big strength.
Welcome back to the Women’s Fitness & Health Revolution Podcast! In this absolute doozy of an episode, we're peeling back the layers of menopause—what it is, when it happens, why it happens, and how it affects our beautifully complex bodies. From the basics of hormonal shifts and reproductive phases (hello, menarche to postmenopause) to the powerful roles of hormones, this episode is your crash course in how the female body transitions through perimenopause and beyond. We’ll talk about: The difference between pre, peri, meno, and postmenopause Factors that affect the timing of menopause The hormone dance behind your menstrual cycle (and why it matters) Why tracking your period and symptoms is one of the best ways to advocate for yourself And of course, a reminder that you are not broken—Menopause is NORMAL Plus, I’m sharing personal stories, evidence-based info from Dr. Jen Gunter’s The Menopause Manifesto, and practical ways to support yourself through this transition. Whether you’re pre, peri, post—or supporting someone who is—this episode is packed with info, tools, and a whole lotta compassion. 👯♀️ Share this episode with your sisters, daughters, mamas, and friends. 📲 DM me your questions anytime: @kinsey.does.the.fitness 💌 Resources, freebies: - Fit After 40 Small-Group Personal Training Waitlist (in person & virtual) - MIDI Health - Free Menopause Checklist - Hierarchy of Health - The Menopause Manifesto by Dr. Jen Gunter
This week we’re diving into one of the most important—yet most misunderstood fitness truths: not all exercise styles build muscle, especially after those glorious newbie gains wear off. Inspired by a recent client breakthrough (and one well-placed “holy sh*t!” during chest flies), we’re breaking down the major differences between endurance, hypertrophy, strength, and power training—what they are, how they actually work in the body, and what kind of stimulus each provides. You’ll learn: Why group fitness is awesome… but likely not building the muscle you think it is What phase of training you’re probably stuck in (and how to move forward) Why rest matters (and why long breaks aren’t lazy) The difference between true HIIT and “HIIT-ish” workouts How to know if your weight is heavy enough Whether you're new to fitness or feeling stuck in a plateau, this episode will help you understand what your workouts are doing—and not doing—for your body, especially in perimenopause and beyond. And if you’re curious about our new Fit After 40 Small-Group Personal Training cohorts launching this November (in person + virtual!), hop on the waitlist! You deserve to feel strong, capable, and clear on what’s best for your body. Let’s get smart. Let’s get strategic. Let’s get after it from now until forever!
This week, we’re peeling back the layers on something that comes up constantly in conversations with clients: "I’m doing everything right… so why do I still feel like crap?" or "There is so much to do - where do I start?" In this episode, I’m sharing the personal and professional perspective I’ve gained on what actually moves the needle when it comes to health — especially in and beyond the perimenopausal transition. Spoiler alert: it’s not more workouts or stricter diets. We’re breaking down the often-overlooked (and under-appreciated) priorities that need to come before the gym grind. From science-backed stats to lived experience (including my wild 20-hour days running a gym), we’re taking an honest look at the foundational habits that make all other efforts more effective. If you’ve ever felt stuck despite working your butt off, this episode is for you. Because chances are… you’re just focusing on the wrong tier of the health hierarchy. Let’s reset the foundation — and finally feel better doing less (but better). Today's Resources: Columbia Sleep Study. Dr Panda Ted Talk Salk Institute of Biological Studies Shawn Stevenson PODCASTS: Hacks to Making eating veggies suck less 6 EASY tips to get more protein 15 non-exercise ways to move your body and improve your health Hot Take on Under Desk Treadmills - are they worth it? 5 Surprising Reasons we need to resistance train in perimenopause
Welcome back to the Women’s Fitness & Health Revolution Podcast! Last week, we covered why resistance training is essential in perimenopause—now we’re tackling how to get started, even when life feels impossibly full. This episode is for you if: You’re over 40 and haven’t worked out in a while (or ever). You’re overwhelmed by the idea of starting something new. You know what you should do, but aren’t sure how to make it stick. You’ll leave with actionable tips, heartfelt encouragement, and a nudge to let progress—not perfection—lead the way. If you’re ready to reclaim strength, energy, and confidence in this phase of life, this episode is your starting line. Links & resources below. Let’s do this, friend. Your body—and your future self—will thank you. Beginner's Guide to Strength Training Podcasts: -Part 1 :5 Surprising Reasons We Need to Be Resistance Training in Perimenopause. - Haven’t Worked out in A while? Tough Love & A Fresh Start - 2 Hacks to Get & Stay Consistent with Fitness - How To Start Strength Training for Women - 11 Best Standards for Resistance Training at Any Level - Are You Hitting These 9 Essential Movement Patterns Every Week?
Welcome back to the Women’s Fitness and Health Revolution podcast! In this jam-packed, research-rich episode, we’re diving into one of the most crucial tools for navigating the wild ride of perimenopause: resistance training—and why it’s non-negotiable if we want to feel strong, sharp, and in control in this next chapter. From preventing devastating bone loss to improving brain health and metabolic function, I’m breaking down 5 science-backed, unexpected reasons strength training isn’t just helpful—it’s essential. Spoiler: it’s not about shrinking your body—it’s about building your body armor. We’re also chatting life updates, my new Menopause Coaching certification (!!), the launch of my small-group training pods, and how I’m making it easier than ever to get started (hint: just two 30-minute workouts a week can make a big difference). If you’ve ever felt overwhelmed, unsure where to start, or like resistance training just isn’t for you—this episode will shift your mindset, hype you up, and give you the “why” behind the “how.” ✨ PS: Don’t forget to grab your free Beginner’s Guide to Strength Training! And...OR... If you are looking into learning more about Small Group Personal Training - Hit me Up at kinsey.diment@gmail.com or on insta at kinsey.does.the.fitness. Because gorgeous, strong, and optimized aging is your birthright. Your future self will thank you for starting today. 💪 Resources: https://future-woman.com/insulin-resistance-and-perimenopause/ https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/ https://www.cnn.com/2024/05/02/health/women-fitness-training-nutrition-wellness/index.html https://pmc.ncbi.nlm.nih.gov/articles/PMC8074531/#S43 https://pmc.ncbi.nlm.nih.gov/articles/PMC10017453/ https://sfosteostrong.com/bones/
Where I've been, and where this pod is going... Hello amazing listeners! Today's episode is a quick and dirty update about my MIA activity, and some EXCITING news about getting to recommit time to the pod in the VERY near future. AKA...a big life update and some exciting news for my ladies in the Twin Cities!! If you are interested in learning more about working together in person in the near future, please shoot me an email at kinsey.diment@gmail.com! Take care of yourself and I look forward to bringing you all sorts of brand new content on thriving through perimenopause and beyond in the very new future! AROOOO
In this episode, we dive into the 11 gold-standard practices for resistance training—whether you're just getting started or you're years deep into your fitness journey. We keep it real with a personal story about a back injury that became a wake-up call: mastering the basics and moving well isn't optional—it's essential. We break down the core principles that should guide every training program: The difference between strength training and building muscle Why form comes first (always!) How to train with purpose and avoid aimless gym sessions The science-backed approach to sets, reps, rest, and resistance How to balance progressive overload without burning out Plus, you’ll learn why resistance training should never completely fall off your routine, even if your goals shift, and how to build programs that are both sustainable and effective. There’s a little something for everyone—whether you're lifting your first dumbbell or chasing new PRs. Links we chatted about: - Beginner's Guide to Exercise - Podcast: Are you hitting these 9 essential exercises every week? - Podcast: What does it mean to lift heavy? - Podcast: Should I be taking rest days?
Whether you are brand spankin' new to fitness or have been in the game for a while...we ALL need to be hitting these 9 Foundational Exercises every. single. week. One of the biggest issues with social media fitfluencers is that they get caught up in all these fancy lookin movements that, at the end of the day, may be fun to look at and try...but they don't do much for getting stronger, building muscle, or moving through the world safely, confidently, and injury free. Want help getting started: Check out the FREE Beginner's Guide to Strength Training Complete with workouts for you to get started YESTERDAY! Other Eps to Check Out: How to Start Strength Training for Women How to Nail Form Without a Personal Trainer Got questions or topics ideas for the pod? Hit me up at kinsey.diment@gmail.com or on instagram at kinsey.does.the.fitness Aroo!
In this episode, I’m beyond thrilled to dive into a listener-requested topic: menopause fatigue and how to combat it naturally! 🧡 Trust me, she’s not alone. So today, we’re tackling 11 powerful ways to fight menopause fatigue and bring back that much-needed energy. Struggling with low energy? In this episode, we’re diving into simple, effective ways to feel like yourself again. 🔥 HRT—What you need to know 🥦 Key nutrients for energy 🏋️♀️ Smarter, not harder workouts 💤 Sleep hacks that actually work 🙌 The power of asking for help ...and more... Tune in now! Let’s get your energy back. 🎧 Resources and Research Referenced: Perimenopause Checklist MIDI Health Dr. Beim Ovarian Health Ester Blum Dr. Mary Claire Haver MIDI :Menopause Fatigue Research Paper on Sleep Apnea The Importance of Nutrition in Menopause & Perimenopause MIDI 8 Minerals for Peri Prevalence of climacteric symptoms comparing perimenopausal and postmenopausal Chinese women Changes in nocturnal melatonin secretion in perimenopausal women: Correlation with endogenous estrogen concentrations Insomnia in Postmenopausal Women: How to Approach and Treat It? Cortisol Levels during the Menopausal Transition and Early Postmenopause: Observations from the Seattle Midlife Women’s Health Study The Dynamics of Stress and Fatigue across Menopause: Attractors, Coupling and Resilience Mayo Clinic: Why Alcohol and Menopause may be a dangerous mix Caffeine and Perimenopause Symptoms Podcasts: Dr. Stephanie Estima + the Women's Health Initiative 6 Ways to Eat More Protein Ways to Make Eating Veggies Suck Less
Do you know that the number one veggie consumed by Americans is french fries?? We all know we need veggies... But ever since we were kids, most of us have felt like "eating our broccoli" may be more work than it is worth. Today we are chatting about - WHY we actually need veggies (in layman's terms) - How to cook veggies in a way that is actually...delicious? - Hacks for making it less of a pain in the butt to meal prep. You and your body are so worth it...now let's VEG OUT!
In this episode of The Women's Fitness & Health Revolution Podcast, we’re diving into the hard truth about getting started with exercise—whether you've taken a long break, never worked out before, or just can't seem to make it to the gym. No sugarcoating today, because your health is on the line. 🔹 Why does working out even matter? (Hint: It’s about more than looking good—it's preventative healthcare) 🔹 The real cost of waiting—what happens if you don’t start moving your body today 🔹 Overcoming common objections—"I’m too busy," "I’ll start later," and why that mindset is keeping you stuck 🔹 Small, actionable steps—from walking more to resistance training (without feeling overwhelmed) 🔹 The "What If" game—a powerful mindset shift to make starting feel urgent This episode is your wake-up call and your action plan all in one. No more waiting for the “right time.” Your health is worth it—and it starts today. 🎧 Press play, take a walk while you listen, and let’s do this together! Questions or Ideas or topic? Shoot me an email at kinsey.diment@gmail.com or hit me up on INSTA at @kinsey.does.the.fitness
💪 Protein, Protein, Protein! If you’ve spent any time in the wellness space, you’ve likely heard about the importance of protein. But for decades, fat and carbs have stolen the spotlight—until now! In this episode, we’re diving deep into why protein is essential for optimizing health, muscle building, and longevity—and, more importantly, how to easily add more of it to your daily routine. 🔥 What You'll Learn in This Episode: Why protein is non-negotiable for muscle repair, metabolism, and even hormone function How much protein you actually need (hint: the RDA is way too low!) Debunking protein myths—is too much protein bad for you? 6 easy strategies to increase your protein intake: Prioritize protein at breakfast (ditch the cereal, grab the eggs!) Snack smart—high-protein options that aren’t just glorified candy bars Hack your coffee—yes, protein coffee is a thing! Shake it up post-workout—simple, effective, no-fuss options Upgrade your desserts—protein-packed sweet treats you’ll actually crave Build habits around protein—practical tips to make it effortless 🌟 Whether you're looking to improve body composition, increase energy, or just feel better overall, this episode is packed with actionable tips to help you hit your protein goals without stress or breaking the bank. 👉 Links & Resources Mentioned: My go-to protein powder & bar recommendations High-protein breakfast & dessert recipes The Dr. Gabrielle Lyon & Dr. Stephan Van Vliet podcast episode on whole food nutrition 📩 Have questions or want personalized advice? Email me at kinsey.diment@gmail.com or DM me on Instagram @kinsey.does.the.fitness. Let’s chat! 🎧 Listen now and start making protein work for YOU!
🎙️ This ep of The Women’s Health Revolution Podcast is here to empower you to take charge of your health and fitness journey with evidence-based insights and a whole lot of love! 🌟 In Part 2 of our series on group fitness for peri- and post-menopause (or anyone aiming to build muscle), we dive into how to optimize your group fitness experience for strength and longevity. 💪 Discover the five key strategies to ensure you're building muscle and thriving at every stage of life. From understanding rep ranges and progressive overload to the magic of compound and single-side movements, we’re breaking down exactly how to turn group workouts into muscle-building powerhouses. If you’ve ever wondered: Why building muscle is critical for aging well. How to hit your weekly muscle targets in group fitness classes. The difference between muscular endurance and true muscle growth. How to balance strength, power, and core training for longevity… This episode is your go-to guide! 💥 👩⚕️ Featuring evidence-backed insights, actionable tips, and a sprinkle of fun, host Kinsey brings her passion for women’s health and fitness to the mic. Whether you’re navigating perimenopause, menopause, or just want to future-proof your body, this episode is packed with practical advice. ✨ Follow Kinsey on Instagram @kinsey.does.the.fitness and email her at kinsey.diment@gmail.com to share your journey or ask questions! 💡 Don’t forget to like, review, and share with the amazing women (and hoomans) in your life. Together, let’s revolutionize fitness and health! 💖 Tune in now and unleash your strength! 🔗 Links We chatted about: 1. Podcast: What does it mean to lift heavy enough? 2. Research Paper: Muscle and bone mass in middle-aged women: role of menopausal status and physical activity