Metabolic Health, Strength Training & Mastery with Dr. Christine Boev

In this science-backed episode of the SuperSelf Podcast Series, Pete Ferrari sits down with Dr. Christine Boev, ICU nurse, PhD, professor, and metabolic health expert, to cut through the noise around fat loss, strength training, and longevity, especially for women navigating perimenopause and menopause.Dr. Boev breaks down the real “pillars” of sustainable health: fueling, strategic movement, mindset, and supplements, while reminding listeners there is no quick fix. She introduces the concept of strategic patience, explains why high-intensity cardio can backfire for women 35+, and shares how lifting heavy transformed her body composition over time (two years for 20 pounds, done the right way).From protein targets and “carbs from God” to the hidden metabolic damage of alcohol and the risks of GLP-1 medications when used improperly, this conversation is a practical roadmap for anyone who wants to feel stronger, leaner, and more energized for the long run.This isn’t about chasing a number on the scale. It’s about building a body that lasts.Episode Highlights:08:35 – Women 35+: why too much high-intensity cardio can sabotage progress15:20 – The habit shift that changes everything.22:40 – “Carbs should come from God”: the best carb sources for energy + low inflammation26:10 – The 7-day sugar challenge: why it feels like detoxing from a drug32:25 – GLP-1 medications (Ozempic/semaglutide): who it helps, who it hurts34:40 – The real risk of losing weight “too fast”40:55 – Alcohol and fat loss: why fat gets stored when alcohol is present50:40 – 10,000 steps is your floor, not your ceiling: movement as mental health medicine56:40 – Why extreme diets (keto/carnivore/vegan) fail most people long-termKey Takeaways:Strategic patience beats quick fixes. If it took years to get where you are, it will take time to build back, without wrecking your metabolism.Nutrition is the foundation. Food is fuel, and your body responds to the quality of what you put in it.Women 35+ should train smarter, not harder. Too much intense cardio can spike stress and cortisol, making body composition harder to improve.Strength training is the game-changer for longevity. Building muscle supports metabolism, hormones, and healthy aging, especially as sarcopenia risk rises with age.Carbs aren’t the enemy; processed carbs are. “Carbs from God” (fruit, vegetables, rice, potatoes) provide energy + fiber to stabilize blood sugar and reduce inflammation.Alcohol makes fat loss dramatically harder. The body prioritizes metabolizing alcohol first, often shuttling other calories into fat storage, while also wrecking sleep.GLP-1s can help, but only with proper supervision + strength training. Without enough protein and resistance training, weight loss may come from muscle, not fat.Movement is non-negotiable. Walking, low-impact cardio, and getting outside are free tools that improve mood, energy, and long-term health.About the Guest:Dr. Christine Boev is a PhD-prepared ICU nurse, scientist, and metabolic health expert specializing in peri-menopause and menopause. She combines evidence-based nutrition, supplementation strategies, strength training, and cellular health protocols to help women 35+ optimize metabolism and longevity.Dr. Boev provides women with a clear, data-driven roadmap for sustainable health, so they can maintain strength, performance, and vitality well into later decades.Connect with Dr. Christine Boev:Website: https://mastermenopause.com/Instagram: https://www.instagram.com/drchristineboev/Facebook: https://www.facebook.com/christine.boevLinkedIn: https://www.linkedin.com/in/christineboev/This episode is brought to you by Jaca Rare Sugar.Jaca is a revolutionary rare sugar called allulose with 0 net carbs, 0 glycemic index (diabetic & keto friendly), and 90% fewer calories than sugar. Jaca tastes, cooks and bakes like old school sugar with none of the harmful effects.  www.jacasugar.com