249 Rewriting Fitness After 40. Hormones, Strength Training and Heathspan with Alicia Jones

Women entering perimenopause and menopause are often told to "do more cardio," "eat less," and "push harder" to stay fit. Yet for many, these strategies lead to exhaustion, stalled progress, injuries, and declining confidence rather than improved health. As estrogen declines, muscle loss accelerates, recovery slows, and stress hormones become more influential on weight, sleep, and inflammation. Following outdated fitness rules during this phase can quietly accelerate biological aging and undermine long-term  healthspan . Today's guest , Alicia Jones, combines kinesiology, sports nutrition, and compassionate coaching to help women train with  their changing physiology rather than against it. Her work focuses on strength, resilience, and sustainable movement at every age.
Alicia Jones is a women's health and fitness specialist with over 15 years of experience helping women over 45 build strength, energy, and confidence. She holds a BA in Kinesiology and certifications in national coaching, advanced sports nutrition, and group fitness. Alicia is the creator of Over 50 Fit & Fabulous  and a passionate advocate for joyful, sustainable movement.  

Episode Timeline:

00:00 — Introduction and the three myths women must unlearn  

03:55 — Alicia's personal story and why healthy aging matters  

09:00 — Myth #1: Doing more to weigh less  

12:05 — Myth #2: Cardio over strength training  

15:45 — Myth #3: Carbohydrates as the enemy  

22:10 — Estrogen, muscle loss, and training differently in midlife  

27:20 — Recovery, cardiac health, and training safely  

31:15 — Red flags your fitness plan is harming you  

32:50 — One simple action step to start today  

 Action Steps: 

Be Proactive: Download Guide to Nature's Colorful Antioxidants

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