Show notes
Muscle is having its moment, and the woman leading the charge trains one of the most famous bodies in the world. Senada Greca, Kim Kardashian's trainer, joins Dr. A and Mary Alice to make the case that strength is a woman's birthright, and that lifting heavy will not make you bulky. It will make you powerful, capable, and built to last. Senada shares how she went from using exercise to punish her body to using it to build herself, and how strength training became a tool that helped her heal. She and the hosts get into why so many of us were taught to fear the weight rack, what strength really does for your bones, your brain, and your longevity as you age, and how to start moving from a place of love instead of punishment. Her advice for every woman listening: move, move mindfully, and move heavy. Follow SheMD and share this with a woman who's ready to feel strong. @SheMDPodcast, shemdpodcast.com Content note: this conversation includes an honest discussion of disordered eating and recovery. If you're struggling, please reach out to someone you trust or a qualified professional. This podcast is for educational and entertainment purposes only and is not a substitute for medical advice. Some products or services discussed may involve sponsorships or paid advertising..SponsorsSera: You can visit PreTRM.com to learn more and talk with your provider about whether the PreTRM test might be right for you.Momentous: If you want to try Momentous Signature Spec Creatine, head to livemomentous.com and use code sheMD for up to 35% off your entire first order. Opill: Preventing pregnancy is as easy as Opill. You can find Opill at most major retailers, in-stores and online.Egglife: Find egglife wraps chillin' in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more. Visit www.egglifefoods.com to find a retailer near you.Ladder: If you have an iPhone, head to ladder.fit/shemd and take a quick quiz to find your perfect Ladder plan. You'll get a free seven-day trial, no credit card required, and $10 off your first month when you join. What You’ll LearnWhy women shouldn’t be afraid of lifting heavy weights and why strength training won’t automatically make you bulkyHow strength training can support muscle mass, bone health, cognitive health, and longevity as women ageHow to start strength training safely, from mastering basic movements to gradually increasing weightWhy progressive overload and proper form matter more than how much weight you can liftHow protein, carbohydrates, and creatine can support strength, muscle, and overall healthHow to shift your relationship with exercise from punishment to a way of caring for and building your bodyHow strength can translate beyond the gym into greater confidence, capability, and trust in yourselfKey Timestamps00:00 Welcome to SHE MD Podcast01:29 Her Battle With Anorexia & Binge Eating03:35 The Shift From Punishment to Strength07:04 Kim's 5x a Week Heavy Lifting Revealed07:51 Why Women Are Terrified of Weights10:14 Progressive Overload Explained19:01 How Beginners Should Start Lifting23:18 "Will Lifting Make Me Bulky?" Myth Busted25:35 Muscle, Bone Density & Alzheimer's Link25:46 Why Protein Is Non-Negotiable28:11 Sonata's Daily Protein & Creatine Ritual40:41 Free Resources for Beginners47:46 Farmer's Carries, Age & MenopauseKey TakeawaysStart where you are. Even five minutes of movement can help build a consistent habit.Focus on moving well and mindfully before adding more weight.Strength training is about becoming stronger and more capable, not shrinking yourself.Gradually increasing the challenge, while maintaining good form, is key to building strength.Aim for consistency over perfection. Three intentional strength-training sessions per week can be effective.Protein is an important part of supporting muscle growth and strength, particularly as women get older.Strength training becomes increasingly important for supporting muscle and bone health as we age and move through perimenopause and menopause.Movement can be an act of self-care: move to protect your future self, support your longevity, and build trust in your body.As Senada puts it: move, move mindfully, and move heavy.Guest Bio - Senada GrecaSenada Greca is a certified personal trainer, breathwork and meditation teacher, and the strength coach behind Kim Kardashian's viral heavy-lifting transformation. After overcoming her own struggle with anorexia, binge eating, depression, and anxiety, she built her career around helping women reframe fitness as a tool for strength rather than punishment. She holds an MBA and is the founder of We Rise, a fitness and self-development platform and app that combines strength training with mental health support, career development, and community-building for women.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.