HSOS #8: Feed the Burn: Fuel, Flex, and a Friendlier Metabolism

Kim shares a personal college story of undereating, vending-machine “meals,” and cardio-only workouts that left her sick and exhausted, then breaks down what metabolism actually means in plain language. She explains why metabolism can shift in perimenopause and post-menopause, how under-eating, all-cardio training, and low protein slow things down, and what truly supports metabolic health: strength training, consistent fueling, protein, stress and sleep, plus daily movement. The episode also previews the Fit After 50+ program launching September 29.Let’s talk. Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it. This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again. Menopause is not an ending, it is only the beginning. This is your season of strength.  What I Cover (in order) “I was completely wrecking my metabolism” in college: restricting calories, low nutrition foods, cardio over strength Always sick, running on empty, low energy; “Hindsight is 20/20” What metabolism means: converting food into energy; basal metabolic rate; movement, digestion, daily activity “Metabolism isn’t about being fast or slow”; genetics note; people who “can’t sit still” and NEAT Why metabolism fluctuates: aging, perimenopause, post menopause, muscle loss Estrogen changes: midsection fat, harder time maintaining lean muscle, energy and recovery shifts Lifestyle factors: yo-yo dieting, eating too little, high stress, poor sleep What slows metabolism: chronic under-eating; relying only on cardio; not enough protein Ways to support it: strength training + protein; fuel consistently; stress, sleep, daily movement (walking, chores, stairs) Benefits and invitation: more energy, easier management without extreme dieting, stronger immune system, independence for Women 50+; Fit After 50+ starts Sept. 29, 2025. Send me a textLinks & resources for this episode:Fit After 50+ Program: 8-Week Nutrition Coaching & Strength Program for menopausal women.  Join the interest list today for the best discounts, bonuses and updates about the next program coming Fall of 2026!Free cheat sheet: "20 Tips to Crushing Menopause"Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday. Find me on social media: Instagram I Facebook I Tiktok