The Deep Kimchi Pod

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 episode of Muscle Over Menopause, I get into what creatine can realistically do for muscle and strength, why five grams a day makes sense, what that early scale bump actually is, and what we know about kidneys and hair loss.Then there’s the brain stuff.The research there is interesting, especially as we age, but interesting and proven are not the same thing. I’ll tell you where I think the evidence earns some excitement and where people have gotten fourteen miles ahead of it.And before I go, something different.A personal coda about midlife, regret, relationships, careers, your body, and the spectacular amount of life we can waste with our foot on the gas while staring into the rearview mirror.When you have effing idea what comes next, there’s one question worth asking:What is the next best step?In this episodeWhat creatine actually does when you liftThe new data in postmenopausal womenMuscle and strength gainsWhy the scale may go upWhether creatine causes bloatingThe emerging brain and cognition researchHair loss and DHTCreatine, creatinine and your kidneysWhy I wouldn’t buy it for bone densityWhy I use creatine monohydrateWhy five grams a day is plentyWhy you don’t need to load or cycle itOn agency, regret and starting from where you areGet inside the Training Lab:Training LabLifting Tips You Might Have Missed…Seated Hamstring Curl HackSecret to 3D ShouldersLearn a Proper Lat PulldownLeave a commentStudies & sourcesPubMedCreatine monohydrate for lean mass, strength, and bone density in postmenopausal womenPubMedCreatine and Cognition in Aging: A Systematic Review of Evidence in Older AdultsPubMedCONCRET-MENOPA randomized controlled trialPubMedSystematic review of creatine supplementation and cognitionPubMedDoes creatine cause hair loss? A 12-week randomized controlled trialPubMedCreatine supplementation and kidney function: 2026 systematic review and meta-analysis Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 changed in the strongest home-mask trialWhy the researchers saw an improvement that the people wearing the masks didn’t clearly see themselvesWhat industry funding does and doesn’t tell usWhy results from one red-light device don’t automatically apply to anotherWhat FDA clearance actually meansFour questions to ask before spending several hundred dollars on something that makes you look like a relaxed homicidal maniacFull article, studies and source links at Deep Kimchi.Get inside The Training Lab: https://deepkimchi.substack.com/p/training-labMore at Deep Kimchi: deepkimchi.substack.comStudies & sourcesPark et al., 2025 randomized sham-controlled home-mask trialWunsch and Matuschka, 2014 controlled trial with randomized treatment arms and a nonrandomized controlCouturaud et al., 2023 uncontrolled mask studyGlass, 2021 clinical reviewFDA explanation of the 510(k) clearance processAmerican Academy of Dermatology consumer guidanceWSJ Buy Side shopping guide that prompted the question — market context only, not scientific evidence Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 this episode, I break down how to decide what to change in your next workout, including what to do when the next dumbbell is too big a jump, why more weight isn’t your only option, how hard a set needs to be, when another set makes sense and when your smartest move is to repeat the workout you already did.The companion article includes the video of my 65-pound pull-up plus the written progression guide.And if you’d rather not make these decisions yourself, Training Lab uses the sets, reps, load and feedback you log to adjust your progression from workout to workout.See the pull up: https://deepkimchi.substack.comGet inside The Training Lab: https://deepkimchi.substack.com/p/training-labMore at Deep Kimchi: deepkimchi.substack.comStudies & sourcesACSM: Progression Models in Resistance Training for Healthy Adults. This is the source for the guideline to increase load roughly 2–10% when you can perform one or two reps beyond the target. PubMedRead on PubMedACSM 2026 Resistance Training Position Stand. An overview of 137 systematic reviews covering more than 30,000 participants. Relevant here for training volume, full range of motion, training to momentary fatigue, time under tension and resistance-training frequency. PubMedRead on PubMedResistance Training Load Effects on Muscle Hypertrophy and Strength Gain. This meta-analysis found similar hypertrophy across low, moderate and high loads, while heavier loads produced greater strength gains. PubMedRead on PubMedSTOP-EM trial. Forty peri- and early postmenopausal women were assigned to nine months of twice-weekly supervised heavy strength and impact training or a wait-list control. The intervention improved strength, lean mass, leg power and lumbar-spine bone density. PubMedRead on PubMedResistance training in middle-aged women before and after menopause. Women averaging about 52 completed a 10-week resistance-training phase. Both pre- and postmenopausal groups increased squat and bench-press strength, while the muscle-mass response differed by menopausal status. PubMedRead on PubMed Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 down five times. Time it. Use the same chair when you check again later.Pain, dizziness, or feel unsafe doing it? Skip it.Get inside The Training Lab: https://deepkimchi.substack.com/p/training-labMore at Deep Kimchi: deepkimchi.substack.comSourcesGoldberg A, Chavis M, Watkins J, Wilson T. The Five Times Sit-to-Stand Test: validity, reliability and detectable change in older females. Aging Clin Exp Res. 2012. PubMedU.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd ed. Adults should include muscle-strengthening work at least two days per week. GuidelinesAmerican College of Sports Medicine. 2026 Resistance Training Position Stand. ACSM Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 how to adjust the training without turning one bad week into a verdict on your body.Get inside the Training Lab: https://deepkimchi.substack.com/subscribeIn this episode:* What happened to ten resistance-trained women held to five hours in bed for nine nights* Why lower-body lifts moved up to 15 percent slower while the logbook still looked normal* Total training distress rose 84 percent on almost identical total work* How mental fatigue cuts training volume, and which lifts take the bigger hit* A scaled warm-up that tells you what kind of mood your muscles are in: 60 percent for ten, 80 for five, 90 for two* When to drop the load, swap to the leg press, and go home after thirty useful minutes* Why “easy, right, or too hard” needs an honest answer the week your life is on fire* Why the mood benefit showed up without notable strength gains* The way to get over somebody is to get under some ironThe warm-up is data, not character evidence.Clinical depression deserves clinical care. Resistance training can support treatment. It cannot replace a qualified clinician, medication, therapy, or immediate help when you cannot care for yourself. A training plan is not crisis care.If one woman came to mind while you were listening, send her this episode. She may not need a pep talk. She may need a place to put her body for a while.Training LabThe Lab asks how every set felt: easy, right, or too hard. Your program adjusts from that answer, which matters most on the weeks you can’t trust your own read on things. Six programs, autoregulated, built for bodies with mileage.Get inside the Training Lab: Resources:Knowles O, et al. “Sustained Sleep Restriction Reduces Resistance Exercise Quality and Quantity in Females.” SportRxiv. https://doi.org/10.51224/SRXIV.157Solon-Júnior LJF, et al. “Mental Fatigue and Resistance Exercise: A Systematic Review and Meta-Analysis Including GRADE Qualification.” European Journal of Sport Science, 2026. https://pubmed.ncbi.nlm.nih.gov/42168782/Gordon BR, et al. “Association of Efficacy of Resistance Exercise Training With Depressive Symptoms.” JAMA Psychiatry, 2018. https://pubmed.ncbi.nlm.nih.gov/29800984/Agudelo LZ, et al. “Skeletal Muscle PGC-1α1 Modulates Kynurenine Metabolism and Mediates Resilience to Stress-Induced Depression.” Cell, 2014. https://pubmed.ncbi.nlm.nih.gov/25259918/Every paid subscription supports Save Our Paws, the Romanian rescue pulling dogs and cats off the street and into warm laps. Strong women, saved animals. That’s the deal. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

Stop Doing Math Mid-LiftTwo 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 Training Lab: https://deepkimchi.substack.com/p/training-labIn this episode:The two leaks draining most women's training: guesswork at the rack, and travel weeks written off as a lossWhy slow results are a programming problem and not a character flawAutoregulation in plain English, and how rating a set easy, perfect, or too hard sets your next session's weightsProgressive overload as it actually gets applied: 2.5 lb jumps on smaller muscles, 5 lb on the big compound liftsWhy the week five deload is built in, and what tends to show up during itThe four training blocks, and why rotating them keeps your body from settling into complacencyWhat all of this means if you're on a GLP-1 and want to keep the muscle while you lose the fatAnywhere Strong: bodyweight, bands, and hotel dumbbells that still progress week over weekAsk Michelle Anything: the coaching that ran over a thousand dollars a month, now inside a subscriptionResources:The Deep Kimchi Training Lab: https://deepkimchi.substack.com/p/training-labQuestions: [email protected] paid subscription supports Save Our Paws, the Romanian rescue pulling dogs and cats off the street and into warm laps. Strong women, saved animals. That's the deal. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 gains can occur even with the same routine.- Individualized training plans can lead to breakthroughs.- Consistency in training is crucial for long-term success.- Nutrition plays a vital role in muscle mass development.- Tracking progress through biomarkers can provide motivation.- Mindset shifts can help overcome mental barriers.- Understanding the body's response to training is essential.- Support from a coach who understands how women build muscle in midlife is criticalResourcesThe Training Lab AppMichelle Burleson--body recomposition, muscle mass, strength training, fitness plateau, biomarker improvement, menopause, strength training for women, perimenopause Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 for women from all walks of life.key topicsProgressive overload in strength trainingMyth-busting about hormones and muscle growthImportance of tracking weights and repsDeep loaded stretches for muscle activationHandling missed workouts and active resttakeawaysMuscle grows when you ask it for more than last time and feed it.Track your lifts and increase weights in small increments.Deep, slow stretches stimulate more growth.Missed workouts don't mean lost gains; recovery is key.Consistency and proper progression are essential for muscle growth.Chapters00:00 Introduction to Muscle Growth Challenges02:39 Understanding the Importance of Progressive Overload05:00 Strategies for Effective Muscle Training07:46 Overcoming Mental Barriers in FitnessResourcesThe Training Lab AppMichelle Burleson--muscle building, women over 40, strength training, progressive overload, fitness tips, menopause fitness, muscle growth, workout tips, strength training for women, fitness motivation Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 weight vests).This episode:∙ How bad is alcohol, really — for muscle, fat loss, and sleep∙ When to eat carbs (and why sugar isn't the villain you think it is)∙ Best advice for sugar addicts∙ How to pick your starting weights in the Training Lab∙ Cardio and sport timing around lifting, and the truth about weight vests∙ The 4 non-negotiables that actually move the needle➡️ Get the full FREE article + programs mentioned at Deep Kimchi➡️ Grow the muscle you've alway wanted with the Training Lab app>>Enjoying the show? A follow and five stars is the single biggest favor you can do us. 🤍 Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 when it comes to your mood and your muscles, andThe line I haven’t been able to shake lately:* You’re not who you think you are, but you’re condemned to be who you think you are.Then I got into the four body recomposition questions you sent in from the Substack.The burning questions I answered:* What even is physique or body recomposition, and why do I end an intense push at three months - no matter what?* What’s the one thing I see in every woman who actually succeeds at building muscle and shedding excess body fat in midlife?* What’s realistic versus unrealistic for a three-month fat loss/muscle gain (and why "I just want to get toned, not bulky" is a fairy tale)?* What’s the idea behind the “seal and cement” maintenance phase, and why is it the most important part of the whole thing?A few truth bombs from this one:* The scale measures your muscle, water, bone, menstrual cycle (if you have one), poop, lunch, salt, and more. Track your fat-to-lean mass ratio, not pounds.* You cannot out-track a five o’clock version of you who’s starving and fried. Meal prep removes the decision, so the easy choice and the right choice are the same choice.* Skip the maintenance phase, and the body you worked on for 12 weeks quietly evaporates* Seal and Cement is where the result becomes permanent.Next episode I take the rest of your questions: the food ones, the booze one everybody’s a little scared to ask, and when to do your cardio without sabotaging your lifting.If something in here clicked and you want the science-based lifting for women built to do exactly what we talked about, it’s all in the Deep Kimchi Training Lab. It’s a coach in your pocket and in your corner who also has hot flashes and muscle. This isn’t a stopwatch or a food shamer.Two training options that make you muscle:* Two Day Strong if you’ve got two days a week and want real strength without rearranging your life, or* The current 6-week cycle, Upper Body Power, if you’re ready to push.Your paid subscription feeds something I care about, too. A piece of it goes to the Romanian rescue I support, the one pulling dogs and cats off the street. Strong women, saved animals. That’s the deal.➡ Get the Training Lab AppListening on Spotify or Apple? Hit follow and drop five stars if the show’s worth it to you. It’s the single biggest thing that helps other women with mileage find us.Questions, wins, or a topic you want me to cover?Visit deepkimchi.substack.comYour pal, MichelleDISCLAIMER & LEGALESE | Those with medical conditions that have not been cleared by their doctor — including women who have been diagnosed with disordered eating or have received psychological counseling for negative body image, et al — should refrain from participation without medical supervision. | This Substack is for edutainment purposes only and does not constitute medical or health advice. | The training programs are strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author is providing you with information in this work so that you can have knowledge and can choose, at your own risk, to act on that knowledge. The author also urges all readers to be aware of their health status and consult health care professionals before beginning any fitness, nutrition, or health program. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

Sleep Is Where the Muscle HappensTrue 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 into:• why your sleep went sideways in perimenopause • the plot twist that you actually build muscle and burn excess body fat while you sleep instead of in the gym • the short list of stuff that truly changes your sleep game. Starting with the one I always come back to • Plus why that nightly glass of wine is a lying little traitor frenemy.Inside the Deep Kimchi Training Lab, your paid subscription gets you:Two Day Strong — the simplest honest place to start, twice a week, real progression.The full current cycle — when you want more, all of it covered.The interactive app — logging, recovery protocol, and protein tracking with a GLP-1 mode.The subscriber chat — where I answer your training and nutrition questions and post weekly coaching cues.Your subscription also keeps the lights on at Save Our Paws, the Romanian rescue I support that pulls dogs and cats off the kill list and delivers them to forever families. Strong women, saved animals. That’s the deal.Get inside the Training Lab »You are not a damsel in distress. Be the hero of your story.Share Deep Kimchi Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

You're Not a Smaller Man — So Quit Training Like OneYou'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, even a wasted year.Quick picture, the one I see daily: a woman in the gym, following some dude around.His sets.His rest.Three minutes on her phone between everything because his workout template said so. She’s working hard. She’s getting nothing for the effort. And she doesn’t know why.Here’s why: you are not a smaller man.You’re a different kind of meat puppet and almost every off-the-shelf program treats you like a scaled-down dude.In today’s episode I lay out the truthies — peer-reviewed sports science, the kind nobody can argue with at Thanksgiving:At the same intensity, you can squeeze out 2 to 4 more reps than he can. Copy his sets and he gets the stimulus while your muscles develop abandonment issues.You recover faster between sets. His three-minute rest is your nap with extra steps. Hypertrophy ain’t happening in the nap.You can handle roughly ten more working sets in a session before form falls apart. Ten. That’s an entire muscle group some template decided you didn’t get.You bounce back faster between sessions too — your body is ready to train again before his program says you’re allowed to.So if you’ve been busting your bazongas and the results don’t match the effort: it’s probably not you. It’s your strategy. Somebody handed you a program built for somebody else’s body. That’s fixable. By tomorrow morning, actually.Here’s the strategy, and it’s already running:The Deep Kimchi Training Lab app is the program built the other way around — for a woman with mileage, the stretch marks to prove it, and zero interest in spinning her wheels in the weight room.What’s live in the Lab right now:Upper Body Power — the brand-new workout phase. Six weeks, four days a week. Three upper days and one lower, because your legs don’t get a vacation just ‘cause we’re chasing a strong back and shoulders.You climb for four weeks, week five every last set goes to failure, week six you deload and yes you’ll want to skip it and no you may not.Newer lifters take the lighter end and the swaps — the program adjusts to meet you. Veterans chase the top of every range.Two Day Strong — can’t give me four days? Give me two. Minimum effective dose, real progressive strength, no apology required.The protein tracker — including the front-loaded GLP-1 mode, because if your appetite checks out by 2pm we put the protein where the hunger still lives.And there’s a secret tucked inside the new cycle. Little movements on the pull days that look too small to bother with. They are not too small. They’re pointed at something in August, and I’m not telling you what yet. Paid members will figure it out around week three.How you get inOne step. Go paid.That’s the whole door — Training Lab app access comes with it, instructions hit your inbox, you’re logging your first session today.It’s a coach in your pocket and in your corner.This isn’t a stopwatch or a food shamer.And your subscription does double duty: it keeps the lights on at Save Our Paws, the Romanian rescue I support pulling dogs and cats off the street and delivering them to a better life. Strong women, saved animals. That’s the deal.UPGRADE TO PAIDYou’ve spent years on programs that never once asked where your body actually is. A new opportunity for meaningful muscle — in spite of menopause — is always right around the corner. Might as well make it this one.The door that says you can’t? It was never locked.Your pal,MichelleP.S. —Know a woman who’s been following some dude around the gym wondering why her body won’t budge? Forward her this email. That’s how this grows: one woman who deserves better handing it to the next.Timestamps:00:00 Cold open — bees, flies, and honey00:27 Intro00:44 Why this is for women of a fine vintage01:03 The woman following a dude around the gym01:27 You are not a smaller man01:52 #1 — You can do more reps than he can02:21 #2 — You don’t need his rest02:45 #3 — You can handle more volume03:06 #4 — You recover faster between sessions03:27 Tangent: train with your menstrual cycle, not against it04:09 It’s not you — it’s your strategy04:41 Why the Training Lab app exists04:56 New cycle: Upper Body Power05:58 The August secret (just hang on the bar)06:22 Two Day Strong06:41 The smarter protein tracker (GLP-1)07:02 How to get in + Save Our Paws08:17 Follow + five stars08:29 The cage isn’t locked Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

You're Losing Muscle on GLP1s. Here's the No Fail FixOn 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 small feedings instead of three big meals you can’t finish, front-loaded early before the appetite checks out, all hitting the same protein number that felt impossible the old way. Plus the two-lifts-a-week workout that keeps the muscle on the body while the drug does its work.Here’s what’s running in the Training Lab app right now:- Final week of the Back, Glute & Hamstring Cycle (paid)- Two Day Strong — the evergreen 2x/week progressive strength track I walk through in this episode. Two sessions, real progression, the muscle-preservation floor for anyone on a GLP-1 -- or anyone who can only fit two short workouts a week in their hectic schedules. Start here»- Interactive workout app — set/rep logging and deload protocol- The GLP-1 protein structure I walk through in this episode is built into the app — flip on GLP-1 mode and the six-feeding schedule and daily target are done for you- Subscriber chat for training and nutrition questions, weekly cues, and coaching- Next workout cycle launches next week! Your paid subscription covers all of the above.Get Inside the Training LabYour subscription keeps the lights on at Save Our Paws — the Romanian rescue I run that pulls dogs off the kill list and gets them to families. Every paid subscription puts another dog on the plane.Your pal,Michelle📬 Reach out: [email protected] · IG: @deepkimchi.strong P.S.If you missed Sunday’s GLP1 article, start there→ “GLP1s Work, Muscles Take The Hit”. That’s the diagnostic. This episode is the cure.P.P.S.Eve is everywhere. Eve is most of you. Eve is sometimes me. Be nice to Eve, frendos. She’s trying.Chapters & Time Stamps00:03 — Smaller, But Not Stronger01:09 — Half of What You Lose Isn’t Fat01:58 — Meet Eve, Four Months In02:39 — The Drug Doesn’t Lower Your Protein Needs04:14 — When Four Bites Is the Whole Meal05:10 — Eve’s Day, Plate by Plate08:57 — Why Protein Alone Won’t Save Your Muscle10:26 — Two Day Strong: Your Floor, Not Your Ceiling12:59 — Protect the Muscle, Let the Drug Do the Rest14:13 — Your Move (and the Dogs)Share Deep KimchiAbout Deep Kimchi:Evidence-based strength training and nutrition for women with mileage. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com.Share Deep Kimchi Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

Inside the Program: Why You're Doing Everything Right and Getting Nothing BackFour 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 trying, and your body is not budging — this episode is the diagnostic.There are four walls that women with mileage (and the receipts to prove it) keep slamming into when they seek powerful physique transformation:under-fueling,under-loading,under-recovering,and over-doing cardio.Every one of these obstacles has a fix. Pick the one you know — in your gut — you’re bumping against hardest.Improve upon that one for seven days. See what your body says. It will show you.Here’s what’s running in the Training Lab right now:Week 3 of the Back, Glute & Hamstring Cycle (paid)Interactive workout app with set/rep logging, protein tracker, deload protocolSubscriber chat for Week 3 cues and form questionsPosterior chain training PDF (password-protected for subscribers)We’re at the midpoint of the cycle — two weeks of strategic loading still to come, then a deload, then the next cycle launches in June. Annual subscriptions include both.Your subscription keeps the lights on at Save Our Paws — the Romanian rescue I run that pulls dogs off the kill list and gets them to families. Every paid subscription puts another dog on the plane.Get Inside the Training LabYour pal,Michellealso on InstagramP.S.If you missed Sunday’s protein deep-dive over on my Substack, that’s the place to start on Wall 1 → “Most women over 40 are eating half the protein they need.” The math hits different when you actually do it on your own plate.P.P.S.Eve is everywhere. Eve is most of you. Eve is sometimes me. Be nice to Eve, frendos. She’s trying.Even more…The new Deep Kimchi Training Labs app — paid subscribers onlyPrevious podcast episode: The Protein Memo Nobody Sent You→https://deepkimchi.substack.com/p/the-protein-memo-nobody-sent-youNew on Substack — Most Women Eat Half the Protein They Need →https://deepkimchi.substack.com/p/most-women-40-eat-half-the-proteinShare Deep KimchiA portion of every paid subscription supports Save Our Paws, an animal rescue in Romania.Subscribe at https://deepkimchi.substack.com/subscribeSubscribe nowAbout Deep Kimchi:Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

The Protein Memo Nobody Sent YouYou 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 Mounjaro — your protein needs are significantly higher than what most calculators tell you. And the reason nobody told you is that nobody was paying attention to women like you in the first place.This episode breaks down why your protein needs changed, how much you actually need, and the per-meal strategy that makes it doable without eating like a bodybuilder.In this episode:- Why your muscles need more protein now than they did at 30 — and what happens when they don’t get it- The government protein recommendation is the nutritional equivalent of a minimum credit card payment. The real number: 1.6–2.2g per kg of bodyweight — and the research keeps pushing it higher.- Why timing matters more than totals — and how most women miss the window at breakfast and lunch- The specific risk GLP-1 users face with muscle loss, and why the number on the scale isn’t telling the whole story- A simple framework: 30–40 grams, 3–4 times a day, protein first on the plate- Why this isn’t just about the gym — it’s about carrying your own groceries at 70 and getting off the floor at 75The protein framework (daily targets, per-meal cheat sheet, GLP-1 modifications) is a free article on the Deep Kimchi Substack this week.NEW for paid subscribers: A protein tracker is now built into the Training Lab app. Same login as your training program. Enter your weight, it calculates your target, you tap a meal and log a number. No calorie counting. No macros. Just protein. Built for women 40+ — because the trackers that already exist weren’t.Follow Deep Kimchi — articles, podcast, and training education are free. The workouts and the tracker are for paid subscribers.You are not a damsel in distress. Be the hero of your story.— MichelleShare Deep KimchiChapters:(0:00) Cold truth about protein(0:31) Intro(1:00) Why your body changed the rules(2:15) The real number(3:30) Why timing matters more than totals(4:45) If you’re on a GLP-1(6:00) The simple version + the new tracker(7:30) Why this matters — beyond the gym(8:15) Save Our PawsEven more…The new Deep Kimchi Training Labs app — paid subscribers onlyPrevious episode: Why Your Back Day Matters More Than You Think→ https://deepkimchi.substack.com/p/inside-the-program-why-your-backA portion of every paid subscription supports Save Our Paws, an animal rescue in Romania.Subscribe at https://deepkimchi.substack.com/subscribeSubscribe nowAbout Deep Kimchi:Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

Inside the Program: Why Your Back Day Matters More Than You ThinkA 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 Kimchi Training Labs app.Every month I pull back the curtain on what Deep Kimchi subscribers are training.This week: the start of a new 5-week workout focused on the back, glutes, and hamstrings — the entire backside of the body.We get into why the back comes after shoulders, why I chose the trap bar deadlift and the chest-supported row, how the five weeks build from foundation to peak, and what's actually inside the new interactive training app.(Hint: it's not another workout tracker.)A new opportunity for meaningful muscle — in spite of menopause — is always right around the corner. Enjoy and share!— MichelleCHAPTERS:00:00 Welcome to Deep Kimchi00:59 Why Back Comes After Shoulders01:55 Train Hard Without Wrecking Your Joints02:22 Why I Chose the Trap Bar02:53 The Row That Doesn't Wreck Your Lower Back04:06 Five Weeks: Foundation to Peak05:01 The Deload — Where the Work Becomes Visible05:30 Inside the New Training App05:59 A Coach in Your Pocket, Not a Stopwatch06:54 Where to Start This Week--Mentioned in this episodeThe new Back & Posterior Chain interactive training app — paid subscribers onlyPrevious episode: Why Women Over 40 Need a Deload Week → https://deepkimchi.substack.com/p/why-women-over-40-need-deload-weeksA portion of every paid subscription supports Save Our Paws, an animal rescue in Romania.About Deep Kimchi:Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.Subscribe at https://deepkimchi.substack.com/subscribeMichelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 heard of, and your body needs more than it did at 25.It’s called a deload — and it might be the missing piece between effort and results.In this episode, Michelle breaks down:* Why you look puffy and feel heavy at the end of a training block — even when you’ve been consistent* Exactly how to execute a deload — sets, load, intensity, and what matters more than the gym this week* How common beliefs about more training equals better results can hinder progress* What a Deload week is and why it’s a game-changer for women over 40* The physical and hormonal reasons why recovery is different for women in midlfe* How to properly execute a Deload week for optimal results* The surprising transformations that happen when you incorporate rest into your training cycle* The importance of tailored programming for women in perimenopause and menopause* Why most online fitness advice ignores biological differences and how to find credible guidance* Simple tips for ensuring your Deload week resurfaces strength and definitionTimestamps:00:00 - The truth about training less and looking better for women over 4000:18 - Challenging the myth that more is always better in strength training00:33 - The importance of a planned recovery week - Deloads explained00:48 - Effects of accumulated fatigue and how it impacts your body01:03 - How inflammation, water retention, and mirror perception relate to training fatigue01:32 - The structure of a proper Deload week and its benefits02:01 - The common mistake: skipping Deloads and winging workout routines02:53 - The crucial need for Deloads in women in perimenopause and menopause03:28 - How a Deload can reveal the results of your previous training efforts03:51 - The physical changes and visible improvements during a Deload week04:29 - The importance of consistent effort over five weeks to see results04:38 - How to correctly execute your Deload week step-by-step05:23 - Keeping your muscles energized and avoiding burnout during Deloads05:52 - The core messages: sleep, protein, and light movement during recovery06:01 - Why most fitness programs overlook how biological differences impact recoveryAbout Deep Kimchi:Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.Want the actual workouts?Deep Kimchi Substack subscribers get full training cycles and nutrition plans with built-in periodization and deloads — designed specifically for midlife hormonal profiles. Next weight training cycle drops this Sunday: back and posterior chain.Subscribe at deepkimchi.substack.comMichelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

“The energy you put out in the world really does come back to you.”- Annette DeNoyerIf 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 blocksThe influence of fate and energy in our livesThe truth about leaving corporate America for a creative lifeHow Annette and her husband, Dustin, manage their writing professional writing partnershipWhy women are depicted as certain archetypes in filmWho is the protagonist of Thelma and Louise?Annette DeNoyer received her MA in Creative Writing (Fiction) from Northwestern University and works as a full-time writer.She develops original screenplays for film and television under representation by Cinterra Entertainment.Annette is the co-author of a historical novel, which is currently in film development with an Academy-award winning studio.Previously, she worked as a screenwriter for the award-winning 2019 documentary film, The Hunter Legacy.Annette received her undergraduate degree in Public Policy Studies from Duke University.👉🏼 Mentioned In This EpisodeThe Hunter Legacy documentary (Amazon Prime Video)Lisa Meitner - Austrian-Swedish nuclear physicist who was instrumental in the discovery of nuclear fissionMichael Clayton Screenplay by Tony GilroyThe Substance Screenplay by Coraline FargeatThelma & Louise Screenplay by Callie KhouriAdaptation Screenplay by Charlie Kaufman and Donald KaufmanThe Hero with a Thousand Faces - Joseph CampbellThe Heroine’s Journey - Maureen MurdochThe Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give.Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

In This Episode: Rachel Macmanus“Allow yourself to try.” - Rachel MacmanusJonni & 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:- personal trainer- fitness class instructor- gym manager and owner- kettlebell competitive lifter; and- kettlebell certification trainerRachel left the fitness industry in 2016 to commence a Fine Art Masters and has worked as an artist ever since. She still strength trains daily and is an emphatic believer in the transformative power of strength training for mind and body.Why You Can’t Miss This Episode:- What do women mean when they want to be “toned”?- How our bodies are art in and of themselves- Why Rachel never had mirrors in her gym- What’s with all the exclusive butt training (and why it may backfire)?- Why midlife is a great time to pack on muscle- Why fitness is crucial for creativity- No more f*cks to give at 50 👉🏼 Learn More About Rachel at: https://substack.com/@rachelmacmanimousThe Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give.Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 assisting everyday pet owners with their present and departed furry and feathered friends.  Ditte is also a:- TedX speaker, - author of four best-selling books on telepathy, - a family therapist and clairvoyant; and......mother to Philip, her son who was born blind, brain damaged and autistic; however, she’s able to communicate with him telepathically and helps others to do the same with their non-verbal children.Ditte is launching two Masterclass courses — one for animal telepathy and one for parents of autistic children — in the very near future. 👉🏼 You can register for Ditte's mastersclasses at https://ditteyoung.comThe Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give.Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 the world’s leading online dog training companies.Lisa helps scale a thriving business while keeping the team culture rooted in:trust,clarity, andpsychological safety……which, as it turns out, works for both people and dogs.By night, she overthinks everything, writes about leadership, resilience, and the absurdity of life on her Substack and LinkedIn.She occasionally wonders how she ended up married to the same man twice.Lisa has spent years studying human behavior, whether it’s through marketing, improv, parenting a neurospicy family or co-founding a corporate wellness company before wellness was trendy.Lisa firmly believes:clarity = kindness,humor is a survival tool, andif you’re going to bomb at something, at least get a good story out of it.She lives in Fredericton, New Brunswick, Canada, with her blended family, two dogs, two cats, and a lingering suspicion that life is just one long improv game where no one handed her the script.The Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give.Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

Recorded Tues, Jan 14, 2025Jonni & 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 their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

We're Obsessed With The Telepathy Tapes PodcastMichelle 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 weightResume resolutions you may have quitPull Up Palooza progress…and more!Visit the show page for items mentioned on the podThe Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

Ask Me Anything MinisodeMichelle 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 drinks lower “bad” cholesterolWhy I’m not a fan of multivitaminsMy daily average supplement stackAvoid these mistakes when consuming fiber drinksWhat to do when the No Fail fat loss nutrition feels like too much food!The #1 tip for ensuring you achieve whatever it is you truly wantHow to keep your Pull Up Palooza progression streak while traveling……and more!Visit the show page for items mentioned on the podThe Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

Fave Books, Shows, Pods, & Tunes 2024Check 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 menopauseJoin the community here: https://deepkimchi.substack.com/subscribe?coupon=13c86ee0 The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 challenge)https://deepkimchi.substack.com/13c86ee0- your paid Deep Kimchi subscription supports Save Our Paws animal rescue and shelter»HURRY! This discount only happens once a year and ends soon.Jonni & Michelle Commit to Pull Up Goals for 2025Won't you join us? All Deep Kimchi paid subscribers can join the 2025 pull up challenge!💪🏾We're going to start training in the New Year to reach our pull up goals by July 1, 2025.If you're looking to get your first strict or assisted pull up, join us and receive the no fail way to make it possible. We'll be with you every step of the way.📝Let us know in the comments at https://deepkimchi.substack.com/podcast if you're joining at what your personal pull up goals are for 2025!None of this is medical or financial advice. Do your own research.The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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.https://deepkimchi.substack.com/13c86ee0- your paid Deep Kimchi subscription supports Save Our Paws animal rescue and shelter»HURRY! This discount only happens once a year and ends soon.None of this is medical or financial advice. Do your own research.The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

"Good" Advice That Isn'tJonni & 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 received/heard that's fool's gold:https://deepkimchi.substack.com/podcast- your paid Deep Kimchi subscription supports Save Our Paws animal rescue and shelter»None of this is medical or financial advice. Do your own research!The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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. https://deepkimchi.substack.com/podcast- your paid Deep Kimchi subscription supports Save Our Paws animal rescue and shelter»None of this is medical or financial advice. Do your own The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 financial advice. Do your own research and consult qualified professionals!https://deepkimchi.substack.com/podcast⭐️Mentioned in This Episode⭐️N-Acetyl Cysteine (NAC) 1000 mg Vitamin C (w/ sustained release) 1000mgVitamin B1 100mgAlpha Lipoic Acid (ALA) 600mgThe Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

The New World Order of Women at WorkJonni 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 experiences, questions and comments. Contact us here:https://deepkimchi.substack.com/podcastThe Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

🍳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 with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

🫣 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 will find in their dungarees these days.Plus…Jonni and Michelle tackle today’s hot topics:Market behavior before an electionWhat to do when you miss a workoutWeek 4 of the Muscle Over Menopause workout shifts into a new gear…and so much more…The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 miss?Leave us a comment here>>>Plus…Jonni and Michelle tackle today’s hot topics:- Jonni’s drinking mishap and how she handled it- Equipment hoggers in hotel gyms- Michelle’s pubes get racially profiled- How Jonni’s six-week transformation is going after a week in Seattle- Athlete’s Foot is a fungus found ANYWHERE on the body- When misogynists resent women in the weight room- Why the secret to success is not being an a**hole 🍩…and so much more…🏋🏻‍♀️ Mentioned in this episode…All I Really Need to Know I Learned in Kindergarten: Uncommon Thoughts on Common Things by Robert Fulghum🙏🏽Your likes, shares, subscribes and honest reviews greatly help the pod! Thank you!The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions here!We look forward to dishing the Deep Kimchi with you weekly.♥️🙏🏽 Thanks SO MUCH for listening,Jonni & MichelleP.S. Share the pod with your besties! Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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…* The celebrity who loves to walk their donkey* The time Michelle got kicked out of an adult toy store in San Francisco with a male friend* Jonni’s pee smells and her husband had an intervention about it* Why women’s faces can appear sunken in due to menopause…and so much more merriment.💪🏼Muscle Over Menopause Tips, Tricks, Answers, & Advice in this Episode:* How do I incorporate foods not on the nutrition plan like beans or olives?* What about keto?* How to lift for Week 2 training + looking ahead to Week 3* How to ensure the weight you’re losing is fat tissue vs. lean tissue* What is “Ozempic Face” and “Ozempic Butt”?* The best foods and tips to hack hunger🙏🏽Your likes, shares, subscribes and honest reviews greatly help the pod! Thank you!The Deep Kimchi podcast is all things fitness, fun, finance, foolishness with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below!We look forward to dishing the Deep Kimchi with you weekly.♥️🙏🏽 Thanks SO MUCH for listening,Jonni & MichelleP.S.Share the pod with your besties! Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 secrets I save for my 1:1 clientsIt's these minor, little-known tweaks that dramatically move the needle when it comes meaningful physique transformation. Plus…Jonni and Michelle tackle today’s hot topics:* Did Sofia Vergara deserve an Emmy for Griselda? * Why does Michelle have smoker/hummer wrinkles when she does neither?* A South Korean writer, Han Kang, wins a Nobel in literature for the first time!* How Jonni’s six-week transformation is going with all her travel* The woman Jonni would switch teams for?!?!* Michelle’s wacky experience using Scorolash growth serum so far…* The Washington Commanders don’t suck this year!…and so much more merriment.💪🏼Muscle Over Menopause Tips, Tricks, Answers, & Advice in this Episode:* When do you start seeing results?* How low quality sleep mimics the metabolic profile of Type 2 diabetes* How proper sleeps helps burn body fat* How to modify the Muscle Over Menopause workout from six days to five* Benefits of the Cal-Poly Hip Flow* Why working side/rear delts gives shoulders shape vs. overworking front delts* The reason a full range of motion is more important than lifting heavier weights* How women can easily achieve their first (or 51st!) pull up* Easy ways to cultivate daily discipline* The mindset of elite athletes* Fighting gravity is crucial for muscle growth* Why some water weight gain is good when weightlifting* Why a scale isn’t a great gauge of fat loss or muscle gain* How to show up for yourself vs short-change yourself* Hydration guidelines and beverages to minimize* What kind of cardio is best for fat loss?* How do I train for my endurance sport while doing this workout?* The 10 body weight squats hack to fuel fat burning* When should I take my rest day?* What if I miss a workout(s)?* Tailoring menstrual cycles to training cycles* How emotionally intelligent people ask Empowered Questions in 4 easy steps* Do I have to do the exercises in order?* How to correct muscle/limb imbalances and asymmetry?* Alcohol and cannabis pre-sleep study findings are frightening* Pre-, peri- and post-workout nutrition to maximize muscle growth* How to do pull ups for reps vs. muscle growth (see demo vid below)* What kind of grips are best for pull ups? What difference does it make?* How to easily add more protein into your diet even when feeling full* Study: Altered Sleep Architecture Following Consecutive Nights of Presleep Alcohol 🏋🏻‍♀️Exercise Demos MentionedPull Ups for Reps vs. Muscle Growth(How To) Behind the Back Cable Lateral RaiseThe wifi was a little wonky when recording the vid above but it kinda helps slow the movement down so you can grasp how to set up this movement better.🙏🏽Your likes, shares, subscribes and honest reviews greatly help the pod! Thank you!Items Mentioned ** VersaGripps to elevate ALL your pulling movements* Creatine Monohydrate* Read my thorough post about creatine here»The Deep Kimchi podcast is all things fitness, fun, finance, foolishness with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.Enjoy, share and leave us comments or questions below!We look forward to dishing the Deep Kimchi with you weekly.♥️🙏🏽 Thanks SO MUCH for listening,Jonni & MichelleP.S. Share the pod with your besties!*Deep Kimchi is reader and listener supported. 🙏🏽 When you buy through links here we may earn a microscopic affiliate commission at no additional cost to you that helps support Save Our Paws and production costs. 🐾♥️ The item’s price remains the same for you regardless. I do not recommend anything that I do not use, consume, encourage enthusiastically, or haven’t purchased myself. Thanks for supporting our work! Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

🙉 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 emergency?* Johnny gets wowed by a johnson of epic magnitude aka “PePe”* Obama’s ex-girlfriend wrote a Korean history book* What our parents experienced as children in the Korean War* More foot fetish foolery follow upThe Deep Kimchi podcast is all things fitness, fun, finance, foolishness with two Korean-ish bestie broads in their 50's with no F's left to give.We’re shooting the midlife shizz with no holds barred.❗️WARNING - Not for sensitive ears or the easily offended.There. You’re warned.🤣 Scroll down for photos of our subject matter as proof we’re not making this ish up.Enjoy, share and leave us comments or questions below!We look forward to dishing the Deep Kimchi with you weekly.♥️🙏🏽 Thanks SO MUCH for listening,Johnny & MichelleP.S. Share the pod with your besties!⭐️Mentioned in This Episode⭐️How to Join the Free 6-Week Muscle Over Menopause Transformation:Book I’m Reading: The Other Great Game: The Opening of Korea and The Birth of Modern East AsiaJohnny’s Obsession With Her Own Feet vs. My Friend’s Dong (Scaled on a keyboard)Lenny’s Foot is BestDeep Kimchi is a reader-supported pod and publication. Keep the laughs coming and consider becoming a free or paid subscriber. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe

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 or the easily offended.There. You’re warned.Today we’re going to learn about:* The importance of normalizing nipple hair* Starting an Only Fans for Michelle’s neck waddle.* Why Johnny attracts extreme foot fetish men.* Michelle’s botched botox experience.* Does the Nood home laser hair removal device work?…and a lot more. 🤣 Scroll down for photos of our subject matter as proof we’re not making this ish up.If the world is getting you down lately, have some laughs with two Korean-ish lifelong besties who shoot the mid-life shizzle with no holds barred.Enjoy, share and leave us comments or questions below!We look forward to dishing the Deep Kimchi with you weekly.♥️🙏🏽 Thanks SO MUCH for listening,Johnny & MichelleP.S.Subscribers, please leave a comment if you can see Johnny’s supposed hairy foot patch.The Bad Botox and Questionable Hairy Foot Patch Photos Mentioned in This Episode:Can you spot Johnny’s hair patch?Comment where you do or don’t see it by clicking this button:Deep Kimchi is a reader-supported pod and publication. Keep the laughs coming and consider becoming a free or paid subscriber. Get full access to Michelle Burleson | Muscle Over Menopause at deepkimchi.substack.com/subscribe