The Deep Kimchi Pod

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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi 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 Deep Kimchi at deepkimchi.substack.com/subscribe