Programming: three-day split and pacing

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It’s time women know the truth about some gym myths…

I came to strength training for women later than I expected. As a lifelong dancer and devoted cardio enthusiast, the shift into lifting was humbling and surprisingly intimate. It required me to meet the parts of myself that negotiate, hesitate, and avoid discomfort.

Muscle reveals itself as far more than structure. In this conversation with Dr. Stephanie Estima, we look at how building strength supports brain health in midlife, mood stability, sleep quality, and long-term vitality. The physiology of women over 40 fitness demands a different relationship to training than the culture of endless cardio suggests.

We also deconstruct common myths around getting “bulky” and clarify why progressive overload is a personal calibration rather than a fixed number on a barbell. Nutrition becomes part of the equation, including a nuanced look at carbohydrates for women who train with intention.

If you are navigating midlife health and sensing that your body is asking for something deeper, this is an invitation to step into your strength.

You’ll Learn:

[00:00] Introduction

[03:12] Lifting heavy as a loving investment in your future

[08:18] Building muscle and the shift in confidence and emotional release

[12:47] Progressive overload and the truth about heavy being relative

[18:32] Muscle as a driver of brain, mood, and sleep resilience with age

[24:10] Recalibrating from cardio culture in midlife

[31:45] The gym as a practice of self-respect

[39:22] Rethinking low-carb dogma in a strength training lifestyle

[47:58] Lifting as a mirror for inner negotiations and mental grit

[55:36] Strength training as a love letter to your future self

[01:04:50] Midlife vitality and embracing a new form of power

👉🏻 Want to start a podcast like this one? Book your free podcast planning call here.

Resources Mentioned:

Reclamation Radio Episode: Maturing Food Boundaries | Episode

Lift Program by Dr. Stephanie Estima | Website

The Mini Pause Newsletter | Website

Find more from Dr. Stephanie:

Dr. Stephanie Estima | Website

Dr. Stephanie Estima | Instagram

Find more from Kelly:

YouTube: Reclamation Radio with Kelly Brogan, MD

Instagram: @kellybroganmd

Website: kellybroganmd.com

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Learn more about Dr. Stephanie Estima's LIFT fitness program here and use code DRKELLY for 15% off.