The Deep Kimchi Pod
by Michelle & Jonni Solve All Your Problems + Create More
The Deep Kimchi Pod is about badassery, tomfoolery and women arriving authentically in life. We’re two Korean-ish bestie broads in our 50's with no F's left to give. Calling all inquisitive, open minds... lend us your ears! deepkimchi.substack.com
Episodes
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What Menopause Does to Your Pelvic Floor
Get ready to take notes today, frendos! Dr. Cait Van Damm and I are talking how pelvic health changes in menopause, including painful sex and bladder symptoms, and when to ask your provider about vaginal estrogen. We also get into… What autoimmune fatigue changed about Cait’s own training Leaking...
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Lift Heavy Enough. Not as Heavy as Possible.
“Lift heavy” gets prescribed to midlife women like that’s all we need to know. Sports scientist Patricia Siegel and I spend a good chunk of this episode putting some actual meaning behind it. * How heavy should a set feel? * How close to failure do you need to get? * And why can a 15-pound…
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Why I Stopped Intermittent Fasting After 40
I used to teach intermittent fasting. I wrote a book around it. A lot of women lost a lot of fat with it. I don’t recommend it anymore as my default for women over 40 who want to build more muscle. In this episode, I explain what changed in my own training and nutrition, what the research…
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Testosterone Prescriptions Are Up 146%. Why?
Testosterone is suddenly everywhere in menopause care. It’s being pitched for libido, energy, brain fog, muscle, bone, mood, and that general feeling that your body has stopped cooperating. I wanted to know what testosterone has actually earned. In this episode, I get into the strongest evidence…
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Before You Buy Creatine...
Creatine has survived decades of supplement shenanigans for one very good reason: it works. But women still get warned it’ll make them bloated, wreck their kidneys, make their hair fall out or turn them into something resembling a waterlogged linebacker. So I went through the evidence. In this...
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Red Light Masks: B.S. or Yes?
Red-light masks are everywhere, and some cost enough to require selling a vital organ. So do they actually work for wrinkles? I dug through the better trials, including a 2025 randomized sham-controlled home-mask study, and the answer is: yes, with a buyer-beware asterisk. In this episode: What...
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When Do I Add Weight?
How do you know when it’s actually time to add weight? I hit a 65-pound weighted pull-up for my 53rd birthday, but I didn’t get there by making every workout heavier. Sometimes I added weight. Sometimes I added a rep, used less assistance, cleaned up the movement or left the damn thing alone. In...
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Can You Get Off the Toilet When You’re 80?
Women hear plenty about walking. I’m more interested in whether your legs will still get you off the toilet at 80. This week: one five-rep chair test you can do at home, what to notice, and what to do if it’s harder than expected. Try it: Use a regular chair, cross your arms, stand up and sit…
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Why the Same Weight Feels Heavier When You're Crying in Your Creatine
Some days the dumbbells haven’t changed, but your access to strength has. Sleep loss and mental fatigue slow the lifts, raise perceived effort, and make an ordinary session cost more than it should. I’m talking what grief, heartbreak, and four hours of sleep metabolically do inside a workout, and...
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Stop Doing Math Mid-Lift
Stop Doing Math Mid-Lift Two new programs are live in the Deep Kimchi Training Lab. The Complete Physique for your regular workout weeks, Anywhere Strong for everywhere else. Both adjust to you session by session, so you stop doing your own programming at 5:45 in the morning. Get inside the...
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Stuck at 20 lbs for a Year. Twelve Weeks Later She Squats 45.
Michelle details how one of her private clients overcame a body recomposition plateau, achieving significant improvements in strength and biomarker numbers despite nothing else changing but this simple strategy. Takeaways - The importance of addressing plateaus in body recomposition. - Strength...
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Why Workouts Stop Working (Two Tips to Reboot Now)
Michelle Burleson shares practical strategies for women to build muscle at any age, emphasizing progressive overload, proper technique, and consistency. This episode debunks myths about hormonal limits and provides actionable tips to enhance strength and muscle growth in perimenopause and beyond...
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Your Gin-Soaked Heart Already Knows (Q&A Pt. 2)
Your gin-soaked heart already knows the answer, but here it is anyway. In part two of the Q&A, Michelle gets into the stuff you actually live with day to day: booze, carb timing, sugar cravings, picking your starting weights, and where cardio fits around a lifting program (plus the real story on...
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🎧 Will Lifting Make Me Bulky? (Burning Questions, Answered)
This one kicks off a Q&A two-parter on the pod and Part One is the foundation every woman who weightlifts should understand. I opened with the actual Deep Kimchi deal: * I’m not your drill sergeant, I’m not your hype squad, I want you strong and staying that way, * Why creating beats consuming…
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Up at 3am in your own sweat again?
Sleep Is Where the Muscle Happens True confession for my closest internet friends (that’s you): at 48 my body quit sleeping and started wringing me out in sweaty sheets at 3am, no warning, no say in the matter. If that tale of woe reeks of familiarity, this one’s for you. In this episode we get...
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You're Not a Smaller Man — So Quit Training Like One
You're Not a Smaller Man — So Quit Training Like One You've been running some dude's program. The stronger option is live in the Training Lab — today. I need you to hear this episode before your next workout, not after. It runs a few short minutes and it might save you wasted reps, wasted muscle,...
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You're Losing Muscle on GLP1s. Here's the No Fail Strategy to Stop the Bleeding
You're Losing Muscle on GLP1s. Here's the No Fail Fix On Ozempic or Wegovy? A quarter to half of what you lose is muscle. Keep yours. -- Sunday I told you what a GLP-1 does to your muscle. Today’s episode is the playbook for keeping it. I walk through Eve’s actual day on the medication — six…
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Inside the Program: Why You're Doing Everything Right and Getting Nothing Back
Inside the Program: Why You're Doing Everything Right and Getting Nothing Back Four reasons your body won't budge. One is probably yours. Doing everything right and getting nowhere? It's one of these four walls. Sometimes all four. -- If you’ve been training, eating reasonably well, actually...
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The Protein Memo Nobody Sent You
The Protein Memo Nobody Sent You You had Greek yogurt for breakfast. Chicken for dinner. Maybe a protein bar in between. You're probably at 60 grams of protein. You need double that. If you’re a woman over 40 — especially if you’re in perimenopause, menopause, or on a GLP-1 like Ozempic or…
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Inside the Program: Why Your Back Day Matters More Than You Think
Inside the Program: Why Your Back Day Matters More Than You Think A 5-week back, glutes, and hamstring training cycle for women in perimenopause and menopause. - Why posterior chain training matters after 40 - How to deadlift without wrecking your lower back; and - What's inside the new Deep…
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Why Women Over 40 Need Deload Weeks in Strength Training
You’ve been showing up. Training hard. Hitting your protein. Doing everything right. So why do you look worse than you did a month ago? If you’re over 40 and strength training, there’s a recovery strategy built into every well-designed program that most coaches skip, most influencers have never...
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Annette DeNoyer: Ditching Corporate for Creative Callings
“The energy you put out in the world really does come back to you.” - Annette DeNoyer If you’ve ever felt a creative calling in your life, give this episode a listen. You’ll hear: A pro writer’s tip for clearing creative blocks The influence of fate and energy in our lives The truth about leaving...
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Rachel Macmanus: Crossroads of Creativity & Cultivating Strength
In This Episode: Rachel Macmanus “Allow yourself to try.” - Rachel Macmanus Jonni & Michelle get into the rollicking deep kimchi with Ireland’s fitness phenom, artist extraordinaire and all-around badass, Rachel Macmanus. Rachel worked in the fitness industry for 14 years, notably as a…
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Ditte Young: Animal Communication & Autist Telepathy
In this episode we go deep with animal communicator and star of the The Telepathy Tapes, Ditte Young. Ditte is more than the animal communicator elevating elite equestrian athletes, starring in the #1 podcast The Telepathy Tapes, helping animal actors in tv shows like Money Heist on Netflix and...
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Lisa Rousseau: A Corporate Culture of Kindness
Season Two of the Deep Kimchi Pod is all about the incredible women we know, want to know and who the world needs to know now more than ever. Kicking off our new season is Lisa Rousseau… Lisa is a strategist, storyteller, and accidental stand-up comedian. By day, she’s the COO of DogsThat, one of...
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Ep 17: Which New Year's Resolutions Stuck?
In the Season One finale, Jonni and Michelle check in on how the 2025 New Year’s resolutions are going… or not. Plus! What is the APT. song by Rosé really about? Are you still sticking with the goals you set for 2025? The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two...
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Ep 16: Religion & The Telepathy Tapes
Recorded Tues, Jan 14, 2025 Jonni & Michelle dive deeper into some of the book authors mentioned on The Telepathy Tapes podcast. Have you heard The Telepathy Tapes? 📫 Send us your thoughts! >> The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in...
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Ep 15: Obsessed With The Telepathy Tapes
We're Obsessed With The Telepathy Tapes Podcast Michelle convinces Jonni to listen to The Telepathy Tapes podcast by Ky Dickens and now she's hooked. Have you heard The Telepathy Tapes? 📫 Send us your thoughts! >> Also in this episode: Lose less weight to lose more weight Resume resolutions you...
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Ep 14: Minisode Ask Me Anything
Ask Me Anything Minisode Michelle answers a few of your questions while Jonni basks in the Mexican sun’n surf! Have a nutrition, weightlifting or other question? Get featured on the pod. Leave us a question - we love hearing from you!Send us a question>> In this episode: How fiber and fiber…
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Ep 13: Fave Books, Shows, Pods, & Tunes 2024
Fave Books, Shows, Pods, & Tunes 2024 Check out Jonni & Michelle's full list of favorite things from 2024 at https://deepkimchi.substack.com/podcast 🏋🏻♀️Only 2 Days Left to Get 20% Off ALL ACCESS to workout programs and nutrition strategies for muscling over menopause Join the community here:...
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About Our New Year Pull Up Palooza
How to Get Your 1st (or 52nd) Pull Up in 2025 🎁 Ending Soon! Get 20% Off All Workouts & Nutrition 👉🏽Limited Holiday Deep Kimchi Discount! 🎁 Use the link below and get 20% off a year's worth of powerful workouts and nutrition for women that actually work (including the pull up progression...
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Why Leafy Greens Are Gangsta
Why Leafy Greens Are Gangsta 🥦 A very short veggie fun fact episode to make you wanna slay a salad today! 🎁 Limited Holiday Deep Kimchi Discount! Use the link below and get 20% off your substack subscription for a year's worth of powerful workouts and nutrition for women that actually work....
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"Good" Advice That Isn't #10
"Good" Advice That Isn't Jonni & Michelle slaughter the sacred cows of armchair sages......and then have a BBQ. Also, we're counting on AI robots to be our elder caregivers; when does brain atrophy begin?; two easy ways to thwart neurodegeneration now. We want to hear "good" advice you...
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What Does Society Find Attractive That You Don't? #9
Ep 9 - What Does Society Find Attractive That You Don't? After 42 years of friendship, Jonni & Michelle learn something new and surprising about themselves and each other… Leave a comment and let us know something everyone is into and you are more like: hard pass....
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Ep. 8 Holiday Hangover & Gorgefest Hacks
The Holiday Damage Control Episode - liver protection supplement stack - Michelle’s exact macros for muscle massing over the winter - don’t FOMO into Bitcoin until you see this happen - your paid Deep Kimchi subscription supports Save Our Paws animal rescue and shelter» None of this is medical or...
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Ep 7: When Men Are Uncomfortable Around Women at Work
The New World Order of Women at Work Jonni and Michelle discuss getting passed over for promotion; working with men who respect women but opt to keep an inner circle of their "boys;" and how women claim power in the new political climate. Recorded live Nov 14, 2024 📬 We want your lived...
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Ep 6: Make Ahead, Protein-Packed Brekkie Sammies
🍳Get the full ingredients and accoutrement at https://deepkimchi.substack.com/podcast Michelle is solo this week and sharing her Protein-Packed, Make-Ahead, Post-Workout Brekkie Sammie 2.0 recipe with the Deep Kimchi Confidantes! The Deep Kimchi podcast is all things fitness, fun, & tomfoolery...
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Ep 5: The 'What Happened in Vegas' Episode
🫣 There’s some mortifying things you only share with those you trust… … and that’s why we’re telling you — our Deep Kimchi Confidantes — what went down in Vegas last week. Don’t miss this real-life horror story recorded on the misty dawn of Halloween morning! You never know what women our age…
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Ep 4: Gym Manners Matter (is this bad behavior?)
It’s a juicy and jolly one this week as we get into all things… -lifting etiquette - women claiming space in the weight room; and - common sense in the gym, skincare salon and yoga studio. What are eye-popping instances (good or bad) you’ve experienced in health and fitness spaces? What did we...
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Ep 3: Origin Stories & Spicy Toys In The Medicine Aisle
Jonni and Michelle tackle today’s hot topics: * How we met as little kids playing in raw military sewage in Korea * Who is the man/men Michelle would switch teams for? * How Jonni’s six-week transformation is going - plus sleep progress! * What Michelle found locked behind the glass at Walmart… *...
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Ep 2: All the Muscle Buildin', Fat Burnin' Answers You Can Shake a Shake Weight At
Hey Frendos! Stay tuned til the end of the show because I'm answering your Muscle Over Menopause transformation challenge questions as well as… … dropping some nutrition and lifting tips that make all the difference for muscle growth and dropping excess body fat. 🧐This episode reveals all the...
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Ep 1: Musclin' Over Menopause, Giant Johnsons, Sneaky Sharts
🙉 Listen Up! Your last chance to join the FREE 6-Week Muscle Over Menopause is tomorrow, Wednesday, Oct 9, 2024. Details in today’s episode… Plus… Johnny and Michelle tackle today’s hot topics: * How strong glutes stop a shart from making a bad sitch worse * Are bars of gold practical in a real...
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👀Sneak Peek: The Deep Kimchi Podcast
In this short welcome intro episode Johnny and I are testing the sound and mics so please bear with us in this sneak preview! Frens, The Deep Kimchi podcast is all things fitness and fun with two Korean-ish bestie broads in their 50's with no F's left to give. ❗️WARNING - Not for sensitive ears…
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About this show
The Deep Kimchi Pod is about badassery, tomfoolery and women arriving authentically in life. We’re two Korean-ish bestie broads in our 50's with no F's left to give. Calling all inquisitive, open minds... lend us your ears!
deepkimchi.substack.com
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Michelle & Jonni Solve All Your Problems + Create More
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