Fuel Your Strength

Women's Fitness Over 40: Cutting Through the Confusion with Nikki Naab-Levy

02 Dec 2025

Contributed by Lukas

If you've been feeling like women's fitness over 40 is a nonstop back-and-forth debate - like you're courtside at Wimbledon watching the ball whip fro...

How to Be More Consistent in the Gym Over 40

11 Nov 2025

Contributed by Lukas

Life is life-ing especially in midlife. One day you're fired up, smashing your lifts, and thinking the whole week will be a highlight reel; two days l...

The 5 Hard Truths Your Lifting Needs After 40

28 Oct 2025

Contributed by Lukas

If you've ever heard a coach say "it's not wrong, but it's not right either," you'll resonate with this episode. Dive into the nuance that gets lost i...

How to Adjust Workouts When You're Short on Time

07 Oct 2025

Contributed by Lukas

Life doesn't always respect your perfectly planned training week. If you're a woman over 40 following a strength training program, you might be juggli...

The Over-40 Lifting Formula I'd Follow If I Started Again Tomorrow

23 Sep 2025

Contributed by Lukas

Feeling like the Tin Man when your feet hit the floor – and winded on a single flight of stairs – doesn't have to be "just your 40s." In this epis...

How to Start Cardio Again Without Burning Out

09 Sep 2025

Contributed by Lukas

For many women over 40, cardio brings up memories of the 90s and early 2000s – endless hours on the elliptical, chasing a smaller body, and pushing ...

"Ugly" Lifting Face = More Gym Gains?

26 Aug 2025

Contributed by Lukas

Ever wonder if you're lifting enough weight to truly see progress? You're not alone – this is one of the most common questions in the gym, especiall...

Strength Training Over 40: 4 Lessons For Beginners

12 Aug 2025

Contributed by Lukas

Starting strength training after 40 can feel intimidating—especially when all the internet advice focuses on technical minutiae like deadlift angles...

Are Lifting Straps Cheating? And Other Gym Controversies

29 Jul 2025

Contributed by Lukas

In this episode, you'll learn about common misconceptions in strength training related to gym "cheating." Discover why certain training methods are no...

Accessory Work for Strength and Hypertrophy in Women Over 40

07 Jan 2025

Contributed by Lukas

One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to stre...

Plyo and Strength Development for Women Over 40

17 Dec 2024

Contributed by Lukas

True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key as...

Why Movement Prep & Balance Matter in Strength Training Over 40

03 Dec 2024

Contributed by Lukas

When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically crea...

RPE & Autoregulation: Smart Tools for Strength Gains Over 40

19 Nov 2024

Contributed by Lukas

I get a lot of messages about RPE, Reps in Reserve, and Autoregulation. These are powerful tools, that when practiced, can help you as you implement a...

Progressive Overload: How to Keep Getting Stronger

04 Nov 2024

Contributed by Lukas

Whether you are new to strength training or a seasoned lifter, progressive overload is two common words you have probably heard before. But what do th...

The True Meaning of Strength w/ Alyssa Ages

15 Oct 2024

Contributed by Lukas

Have you ever asked yourself what there is to learn from the pursuit of strength? How do the lessons we learn in the gym translate to our lives outsid...

Strength Training for Sport w/ Alex Sterner

01 Oct 2024

Contributed by Lukas

Combining the world of strength training and sport, specifically Brazilian jiu-jjitsu, might seem counterintuitive, but it is exactly the opposite. My...

Should You Get a Lifting Program?

17 Sep 2024

Contributed by Lukas

Most women in mid-life have a common rebuttal that keeps them from taking the next step when it comes to their fitness and health journey. The pressur...

Beyond Strength: Powerlifting with a Purpose w/ Tamara Walcott

27 Aug 2024

Contributed by Lukas

I want you to imagine a heavy deadlift. How challenging it is, the focus needed, to tune everything else out and give it your best. Now, imagine that ...

Boost Your Motivation to Train With This w/ Kasey Jo Orvidas

13 Aug 2024

Contributed by Lukas

Whether you are on the client side or the coach side, if you are trying to make positive changes in your life in regard to fitness, nutrition, and you...

Fueling for Better Performance w/ Pippa Woolven

04 Jun 2024

Contributed by Lukas

What happens when you aren't truly eating enough to fuel your ambitions and feel your best? Relative Energy Deficiency in Sport, or RED-s, is a seriou...

Your Fitness App Calls it Strength Training, But Is It? w/ Nikki Naab-Levy

14 May 2024

Contributed by Lukas

If you are listening to this, there is a good chance you already know that strength is an important part of taking care of your body. So, when we see ...

Navigating Midlife Changes: Perimenopause and Fitness w/ Amanda Thebe

30 Apr 2024

Contributed by Lukas

Menopausal women are overloaded with information, but not all of it is accurate or safe. Social media is rife with misinformation, and unfortunately, ...

Nutrition for Brazilian Jiu-Jitsu w/ Alex Maclin

16 Apr 2024

Contributed by Lukas

When it comes to your training and your fueling, you need to think about the bigger picture. For sports such as Brazillian jiu-jitsu, which has a wide...

Practical Cardio Training Tips w/ Jamie Scott Part 2

02 Apr 2024

Contributed by Lukas

Are you cardiovascular training confused? I don't blame you; there is a lot of information out there that can work counterintuitively, especially if y...

Practical Cardio Training Tips w/ Jamie Scott Part 1

19 Mar 2024

Contributed by Lukas

Both strength training and cardiovascular fitness play an important role in your health and well-being. However, learning how to integrate both into y...

Injury, Pain, and Physical Therapy Over 40 w/ Dr. Leada Malek

27 Feb 2024

Contributed by Lukas

Getting back into training after injury or pain can be scary. Whether your injury is past or present or an ongoing or onset pain, learning to move be...

Cardiovascular Fitness & Training for Women w/ Dr. Alyssa Olenick (Part 2)

23 Jan 2024

Contributed by Lukas

In the world of fitness and nutrition, there is so much misinformation and oversimplification of concepts out there. This is why Dr. Alyssa Olenick is...

Fueling and Fitness for Women: Physiology, Metabolism & the Data Gap w/ Dr. Alyssa Olenick (Part 1)

09 Jan 2024

Contributed by Lukas

It is no secret that there are sex differences in fitness and nutrition. However, it might not be what you have been led to believe. Nutrition, traini...

The Mindset to Do Hard Things w/ Allison Grubbs

19 Dec 2023

Contributed by Lukas

Allison Grubbs seemingly came out of nowhere when it comes to rucking. Last year, she participated in her first GORUCK selection, and this year, she f...

Muscle & Longevity

12 Dec 2023

Contributed by Lukas

When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Buildi...

Building Strength for Rowing w/ Shane Farmer

28 Nov 2023

Contributed by Lukas

One of the pieces of equipment in the gym that strikes fear into people is the rowing machine. Many people consider it a piece of warm-up equipment, b...

Is Muscle Anti-Aging?

14 Nov 2023

Contributed by Lukas

Our Western society is, to put it frankly, obsessed with the idea of anti-aging and the fountain of youth. This multi-billion-dollar-a-year industry t...

Rucking for Women

31 Oct 2023

Contributed by Lukas

Rucking is having a moment right now, but it is nothing new, per se. Humans have been carrying loads for distance since the beginning of time. While r...

How to Leverage Essentialism for Fitness

03 Oct 2023

Contributed by Lukas

If you are a woman over 40 trying to build your fitness and muscle, you know how important it is to get into the gym on a regular basis. But if you st...

Finding Enjoyment in the Return to Running

12 Sep 2023

Contributed by Lukas

I recently decided to return to running after a 12-year-long break from it. While the idea of returning to running was a little bit scary and uncomfor...

How to Get Better Fitness Results

22 Aug 2023

Contributed by Lukas

Investing in your own transformation is a difficult thing for a lot of us, but it is so important. Whether you invest your time, money, or effort, sho...

Why You Need a Strength Training Program

15 Aug 2023

Contributed by Lukas

Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a...

The Power of Intrinsic Motivation in Fitness

01 Aug 2023

Contributed by Lukas

Fitness and motivation go hand in hand when achieving your goals. But have you ever stopped to think about the basis behind your goals? Intrinsic and ...

Overcoming All or Nothing Thinking in the Gym

18 Jul 2023

Contributed by Lukas

Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of 'all or nothin...

Growth Mindset in Fitness

04 Jul 2023

Contributed by Lukas

How you view yourself and other people in the world around you influences all of the things you see, think, and do. This is especially true when it co...

The Female Athlete Health Report w/ Kyniska Advocacy

20 Jun 2023

Contributed by Lukas

The health of female athletes is often overlooked or underrepresented in sporting organizations across the world. This is one of the reasons why Mhair...

Creatine, Bone, and Brain Health W/ Dr. Darren Candow

13 Jun 2023

Contributed by Lukas

One of the best-researched supplements in terms of muscle strength and performance worldwide is creatine monohydrate. But recent developments in the s...

Carbohydrates for Muscle & Strength

16 May 2023

Contributed by Lukas

Today we are diving into the wonderful and crazy world of carbohydrates. Despite what you may have been told, carbohydrates are not just ultra-proc...

How to Pick the Best Protein Powder

09 May 2023

Contributed by Lukas

If you are confused about protein powder, you are definitely not alone. One of the most common questions I get from listeners is what to look for when...

Creatine for Women

11 Apr 2023

Contributed by Lukas

Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, w...

Built to Move with The Ready State

04 Apr 2023

Contributed by Lukas

When it comes to fitness, it is easy to feel overwhelmed by the checklist of things you feel like you are 'supposed' to do in order to take care of yo...

Progressive Overload Not Working?

28 Mar 2023

Contributed by Lukas

When I hear people struggling with a lack of progress in training, it immediately brings some other questions to my mind. Adding additional weight is ...

Fitness Industry B.S.

21 Mar 2023

Contributed by Lukas

Today, we're celebrating a milestone together. This is episode 400! While this podcast has taken on several different forms over years, it has stayed ...

Are You Overtraining?

14 Mar 2023

Contributed by Lukas

Having a good training plan is key to helping you achieve your goals, but it's not everything. Overtraining can happen for a large number of reasons t...

Protein Around Workouts

07 Mar 2023

Contributed by Lukas

Today we are capping off my series on protein by going into your questions surrounding protein and your training. We're going to dive into what the re...

What is High-Quality Protein?

28 Feb 2023

Contributed by Lukas

In the next installment in our series on protein, we are tackling the topic I am most hesitant to tackle, and that is high-quality protein. When looki...

Should Protein Be Spread Throughout the Day?

21 Feb 2023

Contributed by Lukas

By now, you have probably heard me talking about the importance of protein intake, especially for female athletes over 40. But it is much more nuanced...

How to Calculate Your Daily Protein Needs

14 Feb 2023

Contributed by Lukas

Have you ever thought seriously about how much protein you need as a woman athlete? Based on my experience, the answer is probably more than you are c...

Within-Day Energy Deficit

07 Feb 2023

Contributed by Lukas

Nutrition is complicated, even for athletic women over 40. You need to find the sweet spot for your body and the amount of training when it comes to f...

3 Ways to Increase Your Metabolism as an Athlete

06 Dec 2022

Contributed by Lukas

One thing I hear women athletes over 40 complaining about a lot is their metabolism. I promise you that your metabolism is not broken; it may just be ...

Understanding Total Daily Energy Expenditure

29 Nov 2022

Contributed by Lukas

In general, we have an oversimplified understanding of our energy intake and our energy expenditure. Only thinking about calories in and calories out ...

What is Relative Energy Deficiency in Sport (RED-S)?

15 Nov 2022

Contributed by Lukas

Properly fueling yourself as an athlete, especially if you are an athletic woman over 40, can have a huge impact on your training, strength, and overa...

Postpartum Athlete Needs w/ Brianna Battles

08 Nov 2022

Contributed by Lukas

Strength conditioning as an over-40 athlete can be challenging enough on its own, but when you add in the dimension of being a postpartum athlete on t...

The Benefits of Rucking for Women w/ Michael Easter

01 Nov 2022

Contributed by Lukas

Introducing a strength training element into your walking can have major benefits, especially as a woman athlete. A way to make your walking a bit mor...

Why You're Struggling with Motivation to Workout

25 Oct 2022

Contributed by Lukas

Are you lacking the motivation or energy to train? I often hear this from women athletes, and it often stems from a lack of fueling or being in a low ...

Inclusive Kettlebell Training

18 Oct 2022

Contributed by Lukas

Diversity and inclusion belong in all areas of the fitness industry. By accepting all body types and sizes, we can help foster a sense of community an...

Why Athletic Women Should Toss the Bathroom Scale

11 Oct 2022

Contributed by Lukas

Women are starting to fuel better, lift heavier, recover smarter; they have fewer aches and pains, but yet we still collectively place huge importance...

How to Build an Athlete Mindset Over 40

04 Oct 2022

Contributed by Lukas

One area that I see athletic women over 40 consistently struggling with is the implementation of the high-quality information, techniques, and strateg...

Making Mobility Practical w/ Coach RT3

27 Sep 2022

Contributed by Lukas

Often we forget what an important part of strength training mobility work is. Mobility work has the reputation of being something that you just tack o...

CrossFit & Peri/Post-Menopause w/ Shawna Norton

20 Sep 2022

Contributed by Lukas

You can still be a strong badass who can lift heavy as you journey through peri-menopause and post-menopause. But, you have to do it in a way that is ...

Making Strength Gains in Your Late 40s w/ Allison Fitzpatrick

13 Sep 2022

Contributed by Lukas

The idea of gaining strength in your 40s and beyond can seem daunting. But with the right tools, nutrition, and support, it is much easier than you mi...

6 Reasons to Hire a Nutrition Coach

06 Sep 2022

Contributed by Lukas

If you want to build muscle, get stronger, see better results and gains in the gym, have more energy, and improve your performance, hiring a nutrition...

From Endurance to Lifting: Top Sports Nutrition & Training Lessons

30 Aug 2022

Contributed by Lukas

I have been on a journey through fitness, movement, and nutrition my whole life. I rarely take a moment to reflect on my past and all of the ups and d...

Protein Intake and Preventing Muscle Loss w/ Victoria LaFont

21 Jun 2022

Contributed by Lukas

If there is one macronutrient that I receive pushback on, it's protein. That is because it can be hard to increase your protein intake, but that doesn...

Powerlifting and Recovery Tips for the 40+ Athlete w/ Laura Phelps

14 Jun 2022

Contributed by Lukas

As we age, we need to adopt our training and recovery programs in order to see continued performance. This is especially true in the sport of powerlif...

Overtraining, Injury, and Burnout w/ Dr. A'Naja Newsome

07 Jun 2022

Contributed by Lukas

If you have ever been injured in your sport as an athletic person, you know how challenging it can be to get back into it. Not just for your body, but...

Overcoming a Strength Plateau w/ Brittany Sterling

17 May 2022

Contributed by Lukas

Hitting a strength training plateau is so frustrating, especially when you feel like there's nothing you can do to push through it. I'm joined by o...

The Problem with Tiny Pink Dumbbells w/ Nikki Naab-Levy

10 May 2022

Contributed by Lukas

When you see tiny pink dumbbells, what is your first thought? While these tiny pink dumbbells can have their utility in the world of post-rehab or...

Recovery Trackers, Training and the Menstrual Cycle w/ Emily Capodilupo

03 May 2022

Contributed by Lukas

It can be tricky to strike a balance between when our bodies are optimized to go hard and when we need to rest. This is why wearable trackers like my ...

The Fitness Industry Needs Quality Coaches: How to Improve Your Skills w/ Jasmine Braxton

26 Apr 2022

Contributed by Lukas

It is no secret that without quality coaches and personal trainers, there wouldn't be much of a fitness industry. And yet, if you are an aspiring coac...

Mobility for Strength Training w/ Dr. Jen Hosler

19 Apr 2022

Contributed by Lukas

There is a huge need for more understanding of movement and mobility regarding fitness in general. While injuries are impossible to avoid, the idea th...

Introducing the Fuel Your Strength Podcast

12 Apr 2022

Contributed by Lukas

Since I left teaching to start my own company nine years ago, my business has changed a lot. From Stupid Easy Paleo to Harder to Kill, to now Listen ...

Why Women Who Lift Need to Champion Each Other

05 Apr 2022

Contributed by Lukas

If you are a woman who lifts weights, chances are pretty high that somewhere along the line, someone has given you their unsolicited opinion of what ...

5 Strength Nutrition Lessons I Wish I Learned a Decade Ago

29 Mar 2022

Contributed by Lukas

When I look back at all of the unknowns or mistakes I made when I started lifting way back in 2010, it makes me shutter. My goal is to help you avoid...

3 Strength Training Myths to Avoid

07 Mar 2022

Contributed by Lukas

Strength training has the potential to expand your life in so many ways, which is why it makes me so sad when those who are relatively new to lifting...

Creatine for Strength Training: Myths + Truths w/ Dr. Scott Forbes

01 Mar 2022

Contributed by Lukas

Creatine can be one of the most beneficial supplements out there, especially for those who are physically active. However, there are a lot of myths an...

Nutrition & Strength Training for Cyclists w/ Marissa Axell

22 Feb 2022

Contributed by Lukas

Knowing how to train and fuel yourself appropriately, especially as a female athlete, goes way beyond just lifting weights. Whatever other pursuits yo...

How to Stay Consistent in the Gym

15 Feb 2022

Contributed by Lukas

When consistency is working, it's great. But what do you do when consistency gets in the way? It can be hard to find a way to frame your goals and you...

Sports Injury Rehab and Returning to Lifting w/ Dr. Leada Malek

08 Feb 2022

Contributed by Lukas

One of the most common questions I get is about returning to lifting and modifying your training after an injury. While it can feel scary to get back ...

Teaching Girls How to Embrace Strength w/ Tiffany Ragozzino

01 Feb 2022

Contributed by Lukas

Have you ever wished that you started your strength training journey earlier, maybe even in high school? The benefits of teaching girls how to lift pr...

3 Ways to Beat Workout Boredom

25 Jan 2022

Contributed by Lukas

Strength training is incredibly important to your longevity and healthy aging. However, the routine of working on the same functional movement pattern...

#1 Way to Set More Effective Fitness Goals

18 Jan 2022

Contributed by Lukas

The start of a new year often comes with new goals. While I have nothing against setting goals, my approach is counterintuitive to most of the things ...

Hypermobility, Pain and Strength Training w/ Nikki Naab-Levy

02 Nov 2021

Contributed by Lukas

When you have a history of pain, injury, or hypermobility, it can be scary to introduce strength training into your routine. But strength training can...

What You Need to Know About Low Energy Food Swaps

26 Oct 2021

Contributed by Lukas

You don't have to look very hard to see the 'clean eating' message all over social media and the internet. While I believe the intention of this movem...

Body Neutral Fitness w/ Dara Bergeron

19 Oct 2021

Contributed by Lukas

When a woman has a child, society forces immediate pressure on her to get her 'pre-baby body back'. These conversations can be difficult to navigate, ...

24 Ways to Move More w/ Nicole Tsong

12 Oct 2021

Contributed by Lukas

How likely are you to try something completely new when it comes to movement? Trying something new can be scary, but the benefits you get from incorpo...

5 Sleep Tips for Better Recovery

05 Oct 2021

Contributed by Lukas

Sleep can be a touchy subject. While everyone needs sleep in order to function properly, it is especially important for those of us who are more physi...

Fueling Best Practices for Active People w/ Jamie Scott

28 Sep 2021

Contributed by Lukas

Jamie Scott is regularly eating 3000 calories a day and is getting leaner. How is this possible? Find out on Part 2 of this awesome series, where we d...

Energy Flux and Fueling for Athletes w/ Jamie Scott

21 Sep 2021

Contributed by Lukas

Your body needs a certain amount of energy just to function, let alone exert energy. If you are an endurance or strength athlete, a recreational exerc...

Strength Training Risk vs Reward

14 Sep 2021

Contributed by Lukas

So often, women who want to get stronger or start lifting weights are told to 'be careful' and make sure they don't hurt themselves. While there is al...

Are You Eating Enough? Low Energy Availability in Sport

07 Sep 2021

Contributed by Lukas

I am sure you have heard or seen the common rhetoric of 'eat less, move more' online. While this perspective may be well-meaning, it is frequently mis...

3 Common Strength Nutrition Mistakes

31 Aug 2021

Contributed by Lukas

If you struggle to feel motivated when going to the gym, feel sluggish, uninspired, or lack energy, and you aren't sure why, your nutrition might be t...

Improve Your Fitness Over 40 w/ Robin Legat

24 Aug 2021

Contributed by Lukas

How many times have you told yourself you're too old or it's too late to get started on something? The idea of starting a new athletic pursuit after 4...

How to Get Crystal Clear on Your Fitness Motivation w/ Christa Shelton

17 Aug 2021

Contributed by Lukas

If you struggle with staying motivated when engaging with exercise, you are not alone. Starting a fitness plan is very exciting initially, but when re...

From Physique Competitor to Diet Culture Disrupter w/ Deanna Harder

10 Aug 2021

Contributed by Lukas

The constant pursuit of shrinking your body can have major costs on your life. Instead of listening to what external validation tells you, you can lis...