The mindbodygreen Podcast 615: How to fuel smarter, train better, & build lean muscle in midlife | Ashley Damaj, BCBA, CPT
Sep 14, 2025
Ashley Damaj, a board-certified behavior analyst and founder of Mothership Wellness, shares her expertise on nutrition and fitness tailored for women. She discusses the importance of building lean muscle and sustainable routines, offering insights on optimizing workouts and nutrition, especially for those over 40. The conversation delves into mindset shifts, effective resistance training, and the critical role of hydration and nutrition in recovery. Damaj also emphasizes the joy in fitness and the influence of family dynamics on health goals.
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Swap 'Lose' For 'Gain' To Change Mindset
- Reframing goals from weight loss to muscle gain creates an abundance mindset and triggers better adherence.
- Gaining muscle often produces multiple cascading benefits beyond aesthetics.
Fuel Pre- and Post-Workout Reliably
- Never train fasted if you're a woman over 40; consume ~30g carbs and ~20g protein 45 minutes before training.
- Follow with a carb+protein-rich post-workout meal within 30 minutes to maximize the short anabolic window.
Lift First, Then Interval Cardio
- Do your resistance lifts first and cardio second to preserve strength performance.
- Prefer interval-style cardio (oscillate low and high heart rates) over steady-state zone 2 for better fat oxidation.