Health, Fitness & Personal Growth Tips for Women in Midlife: Asking for a Friend – Details, episodes & analysis

Midlife fitness for women 45+ is not about trying harder—it’s about training smarter for perimenopause and menopause physiology. In this powerhouse episode of Asking for a Friend, host Michele Folan sits down with Dr. Stacy Sims—exercise physiologist, TEDx speaker behind “Women Are Not Small Men,” and author of ROAR and Next Level—to break down exactly why your old workouts and “eat less, do more cardio” strategies stop working in midlife… and what to do instead.

We get practical (and refreshingly no-BS) about the real midlife playbook:

• Why estrogen shifts change metabolism, muscle power, recovery, and body composition
• Why heavy lifting matters (and why it won’t make you “bulky”)
• The difference between HIIT vs. Sprint Interval Training (SIT)—and why many “HIIT classes” aren’t actually HIIT
• Where Zone 2 fits (and why it’s great for mental health, but not your best lever for optimization)
• The truth about fasted workouts and intermittent fasting for women—and how it can backfire on appetite, cravings, energy, and sleep
• How to think about protein needs in midlife (including the “1 gram per pound” conversation and how to distribute it)
• Why creatine is having a moment (brain, muscle, mood, performance, and aging)—and what dosing typically looks like
• Recovery upgrades in perimenopause/menopause: sleep, mobility, heat/sauna (and why cold plunge isn’t a one-size-fits-all tool for women)
• Why testing and metrics like DEXA (bone density + body comp) and VO2 max can be useful for longevity-focused women

If you’ve been standing in your kitchen wondering where your “30-year-old metabolism” went—and why you can’t out-discipline midlife hormones—this episode will give you clarity, strategy, and a realistic path forward.

You can find her newsletter and blog at:

 https://www.drstacysims.com/ 

You can receive 15% off her online courses at https://www.drstacysims.com/product_guide using the code DRSTACYSIMS15OFF

https://www.instagram.com/drstacysims

https://www.youtube.com/channel/UCPD55VPa1ZWx1a_nzWC2VJA

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

If you care about protein quality, metabolic health, inflammation, and long-term strength, this episode will change the way you shop for meat.

On this episode of Asking for a Friend, Michele Folan pulls back the curtain on the modern meat industry with Cloe Parker, CEO of Parker Pastures, to expose the truth behind misleading meat labels—and why most consumers are unknowingly getting it wrong.

Cloe explains what labels like grass-fed, grass-finished, organic, and Product of the USA really mean—and why up to 85% of grass-fed beef is imported, yet still legally labeled as American. You’ll learn how conventional feedlot practices affect omega-3 to omega-6 ratios, inflammation, nutrient density, and overall protein quality—especially important for women focused on muscle preservation, bone health, and longevity.

In this episode, we cover:

• Grass-fed vs grass-finished: what actually matters
• How grain-fed meat impacts inflammation and metabolic health
• Glyphosate, pesticides, and contaminants in conventional meat
• Why protein quality matters more than quantity
• The truth about chicken, pork, and beef sourcing
• How to shop smarter without chasing perfection
• Why food choices today impact strength, mobility, and independence later in life

Cloe also shares her powerful personal story—stepping into leadership of her family ranch after losing her mother—and how that loss shaped her mission to provide food that heals instead of harms.

This conversation isn’t about fear or food rules. It’s about making informed choices that support strength, energy, and health for decades to come.

🎧 Listen now and learn what your meat label isn’t telling you—and how to choose protein that actually supports your body.

https://parkerpastures.com/
Follow Cloe Parker on Instagram https://www.instagram.com/parkerpasturesgrassfed/

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

Want to feel stronger, steadier, and more capable for the next 30 years? In this episode, I sit down with strength coach Megan Dahlman to map out a clear, science-backed path for women 50+ to build real-world strength—without injury, confusion, or intimidation.

We bust common fitness myths (“just lift heavy,” “bash your bones,” “jump every day”) and replace them with smarter, safer strategies that protect joints, support bone density, and build lasting confidence. Megan shares how to train around arthritis, osteopenia, or joint replacements, use bodyweight and posture work to create balance, and why core control and rotation are key for mobility and pain relief.

From pickleball prep and agility drills to simple movement snacks you can do anywhere, this conversation gives you practical tools to move through life’s decades with strength and ease—so you can keep traveling, playing, and living fully without limits.

Website where you can find Megan's masterclasses, group training, and podcast.
https://www.vigeofit.com/about

https://www.instagram.com/megandahlman/

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

When Kiki Hurwitt's wellness and emotional health were not where she wanted them to be, she chose action over surrender, embarking on an incredible quest toward fitness that transformed her life. Have you ever considered that maybe your greatest victories lie ahead, no matter your age? 

Kiki's candid discussion on her battle with pre-diabetes and high cholesterol opens a window into the power of determination and how visual affirmations, like progress photos, can radically shift self-perception. She embodies the spirit of the fearless warrior in all of us, proving that midlife can indeed be redefined.

True health goes beyond shedding pounds; it's about nurturing strength within. Join me as we unravel Kiki's steps to success, which involved meticulous attention to diet, understanding the essentials of muscle maintenance, and the surprising mental marathon of reverse dieting. We also discuss the common dietary misconceptions that trap so many women.

Kiki, alongside her coach Michelle MacDonald and inspired by the journey of Joan MacDonald, brings to light the life-changing benefits of personalized fitness guidance.
But what's a hero without her tribe? Kiki's story takes on a new dimension with the unwavering support of her family and an online community that became her fitness fellowship. 

From the shared triumphs with her bonus daughter to her husband's own remarkable weight loss, Kiki paints a vivid picture of how communal strength can be the wind beneath our transformational wings. And as she shares under the banner of @thelykkeviking on Instagram, we see a life teeming with self-love, positivity, and the thrill of chasing new horizons, no matter the season of life.

Find Kiki Hurwitt at:
https://www.instagram.com/thelykkeviking/

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

In midlife, when we think about our overall wellness, the topics of menopause, weight gain, bone and joint health, and our skin are usually top-of-mind, but what about our livers? This organ often gets forgotten until there is an actual issue.

On this episode we are unlocking the secrets of liver health with liver specialist Dr. Supriya Joshi, as we navigate the underrated importance of this vital organ in your midlife journey. Through our in-depth conversation, you'll gain a wealth of knowledge about how metabolic health intertwines with liver function and the steps you can take to prevent conditions like fatty liver disease. Dr. Joshi's approach shatters the conventional reliance on medication, championing lifestyle adjustments and preventive measures to achieve lasting well-being.

Embark on a myth-busting expedition about liver disease and its connection to diet, especially the often misunderstood roles of fat, sugar, and alcohol. Our discussion reveals the pivotal role of muscle mass in metabolic health and unwraps the complexities of aging's impact on our bodies' alcohol metabolism. Dr. Joshi equips you with the truth behind liver detox fads and the actionable insights needed to make informed decisions about supporting your liver health through consistent, healthy living.

The episode culminates with a powerful blend of dietary and exercise strategies designed to revitalize your health. Learn why eating vegetables first could revolutionize your eating habits, the importance of protein and healthy fats in your diet, and how intentional exercise, like zone two training, enhances mitochondrial health. With Dr. Joshi's expert advice at your fingertips, you're empowered to embark on a proactive path toward a healthier liver and a more vibrant life.

CORRECTION:
In the podcast Dr. Joshi accidentally misstated that a can of Coke contains 10 grams of sugar. She meant to say 10 teaspoons of sugar.
Also, she wishes to clarify that two-thirds of North Americans with type two diabetes have fatty liver disease, but one-third of all North Americans have it.

You can find Supriya Joshi, MD at:
https://www.liverhealthclinic.com/
https://www.instagram.com/liverhealthmd/

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

According to AARP over 44% of Americans ages 40-59 are considered obese, and for adults over 60 that number is around 42%. Hormone changes can cause fat accumulation, especially in our midsections, and that collides with age-related muscle loss, which means our bodies don't burn calories or process sugar as efficiently.

Then, of course, comes the expected cascade of possible health complications associated with the extra weight. I don't want this to sound bleak, and the purpose in me sharing these statistics is to say that we CAN change the narrative. It is possible, and it is never too late.

When Joan MacDonald received some unwelcome health news from her doctor, she knew that she had to make some changes. With guidance from her fitness guru daughter, Michelle MacDonald, Joan began her own health and fitness journey, in her seventies, to go on to inspire many others to do the same through her Train With Joan platform. Not only are grateful women re-discovering themselves and getting their lives back, but they are becoming a part of a greater community of support and friendship.

Joan has become a major fitness influencer with almost 2 million followers on social media, and she has authored her memoir and self-help book, Flex Your Age: Defy Stereotypes and Reclaim Empowerment. Oh, and did I mention Joan Macdonald was on the cover of Women's Health magazine in 2023? Amazing!

I can't wait for you to meet this 77 year-old dynamo with her amazing can-do spirit!

You can find Joan's book Flex Your Age: Defy Stereotypes and Reclaim Empowerment on Amazon.

You can follow Joan on Facebook and Instagram.
https://www.instagram.com/trainwithjoan/
https://www.facebook.com/trainwithjoan
The Train With Joan app is available on the Google Play Store and Apple.

You can find Michelle MacDonald at:
https://www.instagram.com/yourhealthyhedonista/
https://www.facebook.com/YourHealthyHedonista
https://thewonderwomen.com/

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

Embarking on a fresh journey of self-discovery and growth, I take to the mic with a heart full of gratitude for the past year's learnings and eyes set on the horizon of health transformation for midlife women. 

As we wave goodbye to 2023, we revisit the wisdom imparted by Dr. Nicole Lovat on hormone replacement therapy, dive into the intricacies of bone health with Rebecca Rotstein, sit in the comforting circle of mental well-being with Dr. Laurie Little, and navigate the healthcare maze with guidance from Susan Salenger. These conversations were more than interviews; they are the building blocks for the exciting year we're stepping into.

I'm taking you with me on a very personal journey through macro nutrition coaching, sharing the profound impact of intentional fitness modifications, and underscoring the pillars of protein, hydration, and sleep in our daily lives. The journey is honest: I open up about reducing my alcohol intake, the liberating effects it's had on my life, and how hormone replacement therapy has been a game-changer. Your stories, your health ventures are the fuel for this year's episodes, so let's amplify the chorus of midlife triumphs— please share the podcast, leave your thoughts, and join in as we chart a course through the health and wellness landscapes that matter most to us all.

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

Does the thought of permanent weight loss without diets or deprivation sound too good to be true? We’ve got Courtney Gray, a seasoned life and body coach, debunking that myth right here on "Asking for a Friend." Courtney takes us through her personal journey and shares her no-drama approach to achieving and maintaining your ideal weight, focusing on health, wellness, and the intricate role of mindset.

We also delve into the complex relationship between our eating habits and body image. Courtney encourages us to face the truth about our dietary choices and to understand how societal pressures and childhood experiences shape our eating behaviors. Offering a fresh perspective, she emphasizes the power of self-love, acceptance, and the identification of emotional eating triggers. We discuss alternative coping mechanisms for negative emotions - ones that don’t involve food.

Lastly, we tackle the often-ignored concept of embracing discomfort to spur personal growth. Whether it’s weight loss, body acceptance, or embarking on a new career, stepping out of your comfort zone is key. We highlight the pressures women face during significant life transitions and the importance of finding a balance between physical health and mental well-being. Join us on this enlightening journey towards a healthier, more self-loving you. Let's learn, grow, and transform together.

You can find Courtney at:
https://www.instagram.com/modernbodymodernlife/
https://courtneygraycoaching.com/
https://www.facebook.com/courtneygraycoaching

Podcast 
Modern Body Modern Life
https://courtneygraycoaching.com/podcast

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

Are you curious as to what the future holds and at a crossroads in your life journey ? Are you concerned about a certain nagging pain? If you are at the point of "Now what?" in a career or a relationship, you will love this week's guest.

Carol Walkner left behind corporate America to pursue her dream of helping people rediscover themselves and the direction in which their life is going. She is a certified Reiki Master, clairvoyant medium, and transformational coach with clients all over the world.

She shares her fascinating journey, from her early experiences with clairvoyance to how she uses her unique powers in her work. Carol believes that your to-be list should always be longer than your to-do list and that maintaining a youthful spirit is key to long-term happiness. 

You find Carol Walkner at:
https://www.carolwalkner.com
https://www.instagram.com/carolwalkner/
https://www.facebook.com/carol.walkner

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.

Think about how many times you've asked the pharmacist for advice. What's the best for poison ivy? What should I use for my child's congestion? Help! Where are the COVID tests? You get my drift. Your friendly neighborhood pharmacist, a wealth of knowledge, trusted and always ready with answers to your questions. 

Lisa King, RPH, also known as the Fulfilled Pharmacist, has your best interest at heart, as she wants midlife women to look and feel their best at any age, while becoming more aware of their health and creating long-lasting good habits. Lisa is also the best-selling co-author of the book, Tiny Life Changes. 

This midlife mom, health influencer, and blogger passionately shares her insights on many of the topics that impact us all. In this episode, we cover:

Interstitial Cystitis, Bladder Health and Pelvic Floor
Understanding Our Sugar Consumption 
Fasting, Gut Health, Mediterranean Diet
The Importance of Community in Midlife

You can find Lisa at:
https://www.thefulfilledpharmacist.com/
https://www.instagram.com/thefulfilledpharmacist/
https://www.facebook.com/thefulfilledpharmacist

_________________________________________
1:1 health and nutrition coaching or Faster Way - Reach me anytime at mailto:mfolanfasterway@gmail.com

If you’re doing “all the right things” and still feel stuck, it may be time to look deeper. I’ve partnered with EllieMD, a trusted telehealth platform offering modern solutions for women in midlife—including micro-dosed GLP-1 peptide therapy—to support metabolic health and longevity.

https://elliemd.com/michelefolan - Create a free account to view all products.

✨ Sign up for my weekly newsletter:
https://michelefolanfasterway.myflodesk.com/i6i44jw4fq

🎤 In addition to coaching, I speak to women’s groups, moderate health panel discussions, and bring experts together for real, evidence-based conversations about midlife health.

Transcripts are created with AI and may not be perfectly accurate.

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified healthcare provider with any questions regarding a medical condition.