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Emotional Eats Podcast: Real conversations about menopause, hormones, emotional eating, and weight loss for women over 40

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114. Strength Training and Fat Loss After 40: What Women Need to Know

Jul 7, 2025

Are you frustrated that the scale won’t budge no matter what you do? Wondering how to actually lose fat, build muscle, and feel stronger in midlife?

In this episode, I sit down with fitness and nutrition expert Dr. Derek Alessi to unpack the myths keeping midlife women stuck—and what to focus on instead for true fat loss, muscle gain, and longevity.

Dr. Derek practically lays out the plan for you and shares where to start.  We also discuss the importance of muscle as you age and the benefits of having more muscle.  Listen to the facts about why the scale is not the best indicator of your health and longevity.

This is a must-listen if you’re a woman in your 40s, 50s, or 60s ready to stop spinning your wheels and finally feel confident and strong in your body.

Highlights

  • 00:46 The #1 goal women 45+ ask Dr. Alessi for help with
  • 01:41 The real difference between losing weight and losing fat—and why the scale lies
  • 06:48 Visceral fat vs. subcutaneous fat: why it matters for your health
  • 09:17 Best tools for measuring body composition (DEXA, InBody scans, and more)
  • 10:18 Does metabolism really slow down with age? The truth about muscle loss and calorie burn
  • 12:24 Can you build muscle after 70? Yes—and here’s how
  • 15:17 Strength vs. muscle: what to focus on and how often to train
  • 19:52 Strength training, cardio, balance, and mobility: what really matters for midlife women
  • 24:07 The biggest obstacle to changing your nutrition isn’t strategy—it’s mindset
  • 29:44 What most midlife women are missing in their nutrition plan (hint: it’s not carbs)
  • 33:16 MCT oil, good fats, and how to reduce cravings.  Hear about Dr. Derek’s products
  • 34:55 Why weighted vests, creatine, and collagen can support your midlife goals
  • 39:45 Fasted workouts vs. fueled workouts: what’s best for fat loss and strength
  • 46:43 The power of CGMs (continuous glucose monitors) for understanding blood sugar and fat loss

About Dr. Derek Alessi

Dr. Derek Alessi, PhD, is a leading expert in body fat reduction, medication reduction, and lifestyle improvement. With a doctorate in health and physical education and a master’s in nutrition, Dr. Derek has spent over 30 years helping adults improve their health through body composition tracking, intelligent exercise, and nutrition strategies that support longevity. He owns Dr. Derek Health & Fitness in East Amherst, NY, and is the author of The Bermuda Triangle Diet, Lose Fat Forever, and The Promise Health and Fitness System.

A frequent media contributor, Dr. Derek has appeared on over 2,100 TV segments, 400 radio shows, and 250 podcasts, and is a health contributor for USA Today. He also hosts Live It Fit Now! on NBC Buffalo and NBC Cleveland. Dr. Derek is the founder and CEO of Strength Genesis, a supplement company dedicated to creating premium, natural products with sustainable packaging.

Connect with Dr. Derek Alessi

Strength Genesis Website: https://strengthgenesis.com/
Instagram: https://www.instagram.com/strengthgenesis/
Facebook: https://www.facebook.com/strengthgenesis/

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  Disclaimer: The information in this podcast is not intended to replace working with your doctor, medical provider, or mental health professional. It is for conversation, information, and entertainment only.

Note: Some links may be affiliate links, and I may receive a small commission or sponsorship support at no extra cost to you. These partnerships help me keep the Emotional Eats Podcast going and allow me to continue creating free content to support you on your journey.

 

Hey Cool Girl, Welcome to the Collective for Midlife Reset and Support!

Join Here:  https://www.skool.com/coolgirlcollective/

Join us for a  space to connect, learn, and grow with other amazing women over 40 who are navigating midlife — everything from hormones, menopause weight gain, post menopause and emotional eating to holistic healing, calming the nervous system, and rediscovering who you are in this season of life

Connect With Kim:

Emotional Eats Podcast: Emotional Eats Podcast:  https://podcasts.apple.com/us/podcast/emotional-eats-podcast-end-emotional-eating-weight/id1686639038

Website:  https://wellspringcounselingandhealth.com/

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 https://www.brain.fm/kimhyneshealth

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