EPISODE · Apr 28, 2026 · 1H 3M
From ‘The Biggest Loser’ to Real Wellness: Kim Lyons on Strength, Balance & Aging Well
from Tone It Down
Welcome to episode fourteen of Tone It Down. In this conversation, Karena sits down with fitness icon, former Biggest Loser trainer, and women's health champion Kim Lyons, live from a wellness conference in Laguna Beach, California. Kim shares her remarkable journey from landing fitness magazine covers to coaching women through the most transformative season of their lives. Together, Karena and Kim dive into the real conversation around perimenopause, protein, lifting weights, and why finding your balance is the greatest gift you can give yourself. This episode is a beautiful reminder that you are not behind, you are not alone, and the best is absolutely still ahead. How do I feel strong, healthy and like myself again after 40? This episode is your pass to stop doing more and start doing what actually works for your body, your hormones, and your joy. (00:34) Baby Steps Are the Boldest Move You Can Make Small, consistent daily habits are more powerful than extreme routines you can't maintain. Progress over perfection, always. (13:48) Getting to Know Your Body Is the Ultimate Power Move So many women enter perimenopause and menopause feeling blindsided but knowledge is your superpower. Use your biomarkers as clues, not causes for anxiety. Each one is a stepping stone toward feeling your best. (21:18) Protein Is Your Best Friend — Here's How to Use It Most women are only eating 40–50 grams of protein a day and your body is quietly asking for more. Aim for one gram of protein per pound of ideal body weight as your starting point. (36:52) Lift the Weights — Your Future Self Will Thank You Don't be afraid of heavier weights, especially after 40. They are one of the most important things you can do for your long-term health. Focus on compound movements that give you the most bang for your buck—you don't need hours in the gym. (38:37) This Season of Life Is Your Greatest Opportunity Working out smarter, not harder, is not giving up, it's leveling up. You are not behind. You are exactly where you need to be, with everything you need to move forward. Connect with Kim: @trainerkimlyons on IG (https://www.instagram.com/trainerkimlyons/) Let's Connect: THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
What this episode covers
Welcome to episode fourteen of Tone It Down. In this conversation, Karena sits down with fitness icon, former Biggest Loser trainer, and women's health champion Kim Lyons, live from a wellness conference in Laguna Beach, California. Kim shares her remarkable journey from landing fitness magazine covers to coaching women through the most transformative season of their lives. Together, Karena and Kim dive into the real conversation around perimenopause, protein, lifting weights, and why finding your balance is the greatest gift you can give yourself. This episode is a beautiful reminder that you are not behind, you are not alone, and the best is absolutely still ahead. How do I feel strong, healthy and like myself again after 40? This episode is your pass to stop doing more and start doing what actually works for your body, your hormones, and your joy. (00:34) Baby Steps Are the Boldest Move You Can Make Small, consistent daily habits are more powerful than extreme routines you can't maintain. Progress over perfection, always. (13:48) Getting to Know Your Body Is the Ultimate Power Move So many women enter perimenopause and menopause feeling blindsided but knowledge is your superpower. Use your biomarkers as clues, not causes for anxiety. Each one is a stepping stone toward feeling your best. (21:18) Protein Is Your Best Friend — Here's How to Use It Most women are only eating 40–50 grams of protein a day and your body is quietly asking for more. Aim for one gram of protein per pound of ideal body weight as your starting point. (36:52) Lift the Weights — Your Future Self Will Thank You Don't be afraid of heavier weights, especially after 40. They are one of the most important things you can do for your long-term health. Focus on compound movements that give you the most bang for your buck—you don't need hours in the gym. (38:37) This Season of Life Is Your Greatest Opportunity Working out smarter, not harder, is not giving up, it's leveling up. You are not behind. You are exactly where you need to be, with everything you need to move forward. Connect with Kim: @trainerkimlyons on IG (https://www.instagram.com/trainerkimlyons/) Let's Connect: THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
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From ‘The Biggest Loser’ to Real Wellness: Kim Lyons on Strength, Balance & Aging Well
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