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We've gotten the memo: building and preserving muscle matters for women, at every age, for reasons that go way beyond aesthetics. But if lifting isn't already part of your routine, where do you actually start — and how do you make it stick when life is already full?

This week, I sat down with Steph Gaudreau, a certified strength and nutrition coach who's spent over a decade helping busy, athletic women over 40 train smarter, not harder. We cover the real minimum effective dose for strength training (it's less than you think), why combining exercises for "efficiency" usually means underloading your legs, how to build strength through tempo and range of motion in addition to adding weight, and why it's genuinely never too late to start. We also dig into fueling lifting sessions differently than endurance training, and why so many women are still afraid of carbs.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-36-the-real-minimum-effective-dose-for-strength-training-with-steph-gaudreau

CONNECT WITH STEPH

Instagram profile | steph_gaudreau

Website | https://www.stephgaudreau.com

Fuel Your Strength Podcast | https://www.stephgaudreau.com/fuel-your-strength-podcast

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @Fuelwitherin

Spotify | Apple Podcasts

Submit a Story | https://fuelwitherin.com

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Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

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You could be doing everything "right" and still riding a blood sugar roller coaster, with cravings, crashes, and mood swings driven by stress and not just what you eat, but how you pair your macros together. In this episode, I sit down with Kayla Girgen, a functional dietitian and certified personal trainer, and founder of Nutrition with Kayla, for a full blood sugar masterclass.

Kayla breaks down what a continuous glucose monitor (CGM) actually measures, why insulin resistance works like ‘sticky keys in a lock,’ and how to read your own data without a science degree. Kayle and I look at my own CGM history, to dig into how to read monitors and why you should keep your blood glucose levels looking like rolling hills vs peaks and valleys. The conversation also pivots to rucking—the simple, weighted-walk practice Kayla calls her "nature's Prozac", where Kayla breaks down the real benefits and exactly how to start with gear you already own.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-35-the-blood-sugar-masterclass-every-woman-over-40-needs-with-nutritionist-kayla-girgen

CONNECT WITH KAYLA

Instagram profile | @kaylagirgenrd

Website | kaylagirgen.com

Free CGM guide: https://go.kaylagirgenrd.com/cgm-guide

Ruck Fit on Amazon: https://amzn.to/4hhG0pl

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @Fuelwitherin

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

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If you’re anything like me, you thrive on structure, control, and routine—until that same drive turns your nutrition into a rigid checklist that works against you. In this episode, nutrition coach and clinical expert Francesca Scerbo joins me to break down why rigid, all-or-nothing eating holds women back, and how adopting an 80/20 mindset with a few key elements in mind creates lasting results.

Francesca—who overcame a teenage battle with anorexia before founding her company, Balanced Nutrition—explains why one-size-fits-all nutrition rules fail women and what a truly personalized, adaptive approach looks like. She busts common nutrition myths, revealing why food sensitivity tests can mislead you, how to hit your fiber targets without relying on supplements, the hidden hydration mistake that mimics hunger, and the label-reading trick to bypass ‘protein-washed’ marketing.

This episode dives into specific, no-fluff tools Francesca and Erin use to stop guessing and start nourishing your body with confidence.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/allornothing-eating-is-keeping-you-stuck-the-8020-nutrition-fix-that-actually-sticks-with-francesca-scerbo

CONNECT WITH FRANCESCA

Instagram | @francescascerbo121

Website | https://www.francescascerbo.com

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @Fuelwitherin

Website | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.