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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

==========

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.

Send us Fan Mail

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.

Send us Fan Mail

You did the workout, you ate "clean,” and your body still isn't responding the way it used to. So what changed? In this episode, I sit down with Dr. Carla DiGirolamo, a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist specializing in caring for active and high-performing women, to unpack what's really happening to active women's bodies in mid-life and beyond.

We get into why hypothyroidism can be misdiagnosed because of chronic underfueling, what LEA and RED-S are (and why most doctors have never heard of them), hot takes on microdosing GLP-1s and muscle/bone loss for midlife women, and how HRT, testosterone therapy, and IUDs actually fit together. This isn't a decline — it's a detour, and it comes with a new playbook.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-33-why-your-workouts-stopped-working-and-what-actually-fixes-it-with-dr-carla-digirolamo

CONNECT WITH Dr. CARLA DIGIROLAMO

Instagram profile | @dr_carla_d

Website | https://www.drcarlad.com

Substack Athletic Aging | https://www.athleticaging.blog

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.

Send us Fan Mail

Peptides are everywhere right now — and the previous Peptides for Women episode with Jennifer Woodward just scratched the surface. In this episode I share the research I went down the rabbit hole to understand the full landscape for myself, and give you all the CliffsNotes.

In this follow-up solo episode, I break down the regulatory shifts and sourcing landscape, the repair peptide family flooding your feed (BPC-157, TB-500, GHK-Cu, KPV) and the marketed stacks built from them, the longevity peptides (MOTS-c, Epitalon, Pinealon, collagen), and a full deep dive on GLP-1s — semaglutide vs. tirzepatide, microdosing, the food-noise effect, and the ongoing muscle-loss debate.

No hype, no fear-mongering — just what the research does and doesn't say, so you can make an informed call for your own body.

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 | @FindYourFuel

Submit a Story | https://fuelwitherin.com

SOURCES MENTIONED IN THIS EPISODE AVAILABLE HERE

https://www.fuelwitherin.com/podcast/v/episode-32-what-i-learned-going-down-the-peptide-rabbit-hole-so-you-dont-have-to-microdosing-glp1s-bpc157-peptide-stacking-and-the-wild-west-of-sourcing

==========

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.

Send us Fan Mail

Peptides are having a moment — GLP-1s, BPC-157, growth hormone secretagogues (GHSs) — but most of what you're hearing skips the part that actually matters: none of it works if your foundations aren't in place.

Jennifer Woodward, a Certified Functional Diagnostic Nutrition Practitioner and Board Certified Functional Wellness Coach, and host of Peptides for Women, joins Erin to break down what peptides actually are, which ones have helped her and the women she works with, and why she requires protein, minerals, strength training, and sleep basics before adding peptides. She also shares which ones are worth your money in midlife — from GLP-1s for metabolic reset to the KLOW Stack for joint and gut repair.

We also get into the research behind peptides, how to avoid sketchy sourcing, and client stories that show peptides can mean very different things depending on where you're starting from. This one is your foundations-first, no-hype guide to peptides.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/shs22se79tdcxgk9ty6klklahyaewy

CONNECT WITH JENNIFER

Instagram profile | @jenniferwoodwardnutrition

Website| https://jenniferwoodwardnutrition.com

Podcast | Peptides for Women

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 | @FindYourFuel

Spotify | Apple Podcasts

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.

Send us Fan Mail

Do you feel busier than ever, yet suddenly unable to handle the stress, workouts, and endless to-do lists like you used to? Welcome to life and fitness after 40.

In this episode, Erin sits down with Stephanie Crassweller, founder of Vitality OET and Hormone + Menopause Functional Health Coach, to unpack why the strategies that used to keep high-achieving women afloat—pushing harder, cutting more, sleeping less—stop working once hormones start to shift.

Stephanie walks through your capacity bucket: why your stress tolerance quietly shrinks in perimenopause even when nothing else in your life has changed, why progesterone (not estrogen) is usually the first hormone to drop, and how years on birth control can leave your body without ever producing it naturally.

They also cover why HRT won't fix weight gain on its own, how one bad night of sleep can spike insulin resistance by 25%, and the nervous system resets Stephanie actually uses to stay out of fight-or-flight.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-30-how-women-over-40-can-lose-fat-when-nothing-you-used-to-do-works-anymore

CONNECT WITH STEPHANIE

Instagram | ⁠@vitalityoet.stephanie⁠

Website | ⁠www.vitalityoet.com⁠

Podcast | ⁠www.youtube.com/@metabolismandmenopausepodcast⁠

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

==========

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.

Send us Fan Mail

If you’ve tried to lose weight after kids and found that the old playbook from your 20s and 30s isn’t working, this episode is for you. In this solo episode, I share my personal journey inside a dedicated body recomposition program, which helped me lose fat and build muscle in just 6 months. After years of overtraining and under-fueling—which eventually led to a wrecked metabolism, hormones and energy crashes—I realized the playbook of ‘move more eat less’ was not going to work in midlife.

In this episode, I break down the exact methods I used to lose 10 pounds, heal my metabolism, balance my hormones, and build real muscle. I break down this episode into three main sections—nutrition, fitness and lifestyle. I talk about reverse dieting—the strategy where you incrementally increase your daily caloric intake by 50 to 100 calories each week to heal your metabolism, restore hormonal balance, and prepare your body to be in a state where it can lose weight. Whether you want to lose fat, build muscle, or heal your metabolism, this episode is a full playbook on what body recomp entails!

EPISODE RESOURCES
TDEE Calculator | https://tdeecalculator.net
MyFitness Pal Free Macro Calculator | https://blog.myfitnesspal.com/free-macro-calculator
Fitness Uncharted | https://www.fitnessuncharted.com
StrengthLog | https://www.strengthlog.com

Additional resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-29-how-to-lose-fat-and-build-muscle-in-midlife-my-recomp-journey-solo-episode

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

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.