Jan 17 2025 58 mins
Summary
In this episode of the Hot Flash Diaries podcast, host Jessica Caceres speaks with athlete and fitness expert Greg Hetherington about the importance of staying strong in midlife, particularly for women experiencing perimenopause and menopause. They discuss the significance of strength training, the benefits of rucking, and the shift in focus from aesthetics to strength and wellness. Additionally, they delve into the challenges women face in meeting their protein intake goals and provide practical tips for improving nutrition. In this conversation, Greg Hetherington and Jessica Caceres discuss the importance of dietary awareness, particularly focusing on protein intake and its role in health and fitness. They emphasize the significance of tracking food consumption to understand dietary habits better and the practical approach of aiming for one gram of protein per pound of target body weight. The discussion also covers the importance of choosing quality protein supplements, starting a fitness journey on a budget, and building consistency and motivation in exercise routines, especially for women in midlife.
Takeaways
Midlife health is about maintaining strength and wellness.
Strength training is crucial for women, especially during menopause.
Rucking is an effective way to enhance fitness without high impact.
The focus should shift from being skinny to being strong.
Protein intake is essential for maintaining muscle mass.
Women often struggle to meet their protein goals due to satiety.
Quality of protein matters; not all proteins are equal.
Tracking food intake can help improve dietary habits.
Strength training can prevent injuries and improve quality of life.
Fitness should never sacrifice health.
It's important to have better awareness over what you're consuming.
Small changes in diet can lead to significant improvements.
Tracking protein intake can help optimize muscle synthesis.
Target body weight should be based on health, not aesthetics.
Fewer ingredients in protein supplements often indicate better quality.
Body weight exercises are effective for beginners.
Consistency in exercise is key to long-term success.
Progress in fitness is not always linear; expect ups and downs.
Finding motivation is crucial for maintaining an exercise routine.
Starting small and gradually increasing intensity is effective.
Greg Hetherington
Fuel Training Club
https://fueltrainingclub.ca/
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