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How to Stay Consistent Through the Holidays (Without Burning Out)|329

Fit Girl Magic | Healthy Living For Women Over 40

Release Date: 11/12/2025

Why January Is the Worst Time to Diet After 40|335 show art Why January Is the Worst Time to Diet After 40|335

Fit Girl Magic | Healthy Living For Women Over 40

If you’ve ever said, “My metabolism must be broken,” this episode is your permission slip to stop blaming yourself. Because here’s the truth: Your metabolism isn’t broken. It’s underfed, overtrained, and over the old diet games. In this  Fit Girl Magic podcast episode, I’m breaking down why years of “doing it right” eventually backfire for women over 40 and why pushing harder is usually the exact thing keeping you stuck. We’re talking about metabolic seasons and why fat loss isn’t a year-round sport. I walk you through the four outcomes of my latest quiz and what...

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Fit Girl Magic | Healthy Living For Women Over 40

If you’re exhausted, craving everything, lifting weights, and still wondering why nothing is changing… this episode is for you. I’m sitting down with Dr. Aleksandra Gajer, an ER physician who left traditional medicine to focus on what actually helps women over 40 feel better: metabolic health, hormones, and peptides. We talk about what peptides really are (no, not steroids), why GLP-1s cracked the door open, and how midlife women can use these tools safely to support energy, sleep, recovery, muscle, and brain health without shortcuts or sketchy internet nonsense. Today’s conversation...

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Fit Girl Magic | Healthy Living For Women Over 40

Ever notice how one or two drinks now feel like you ran a marathon, slept four hours, and woke up with anxiety for no clear reason? Yeah… same. In this episode, I sit down with Sarah Kate, writer, creator, and one of North America’s first sober sommeliers, to talk about what it really looks like to live a booze-free (or booze-lighter) life in midlife without feeling deprived, awkward, or stuck with sad mocktails. We unpack: ·      Why alcohol suddenly hits very different in perimenopause ·      How hormone changes make hangovers,...

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Fit Girl Magic | Healthy Living For Women Over 40

This winter, I’m not shrinking. I’m building. No crash dieting. No January panic. Just real strength and real momentum. Because here’s the truth most women never get told: You cannot diet your way into better body composition. If you’ve been restricting for years, your body isn’t broken… it’s guarded. Muscle is the midlife game-changer: Stronger metabolism Better hormone support More energy Less joint pain More confidence in your body And the scale? It only shows gravity’s opinion. That’s it. This episode is all about: Why endless dieting backfires in midlife ...

info_outline Why Cortisol Is Wrecking Your Sleep and Health – Solutions from Stress Nation|331 show art Why Cortisol Is Wrecking Your Sleep and Health – Solutions from Stress Nation|331

Fit Girl Magic | Healthy Living For Women Over 40

This week I sat down with Justin Hai, the guy who basically said “yeah… stress is the villain in your midlife story” and then wrote a whole book proving it. Spoiler: he’s right. We dig into: • Why cortisol is out here acting like a drama queen • The sleep-stress-hormone Bermuda Triangle making belly fat stick around • How tech is low-key ruining your metabolism • The truth about hot flashes that’ll make you rethink what’s really “stressful” • Why weights beat cardio every damn time • How to set yourself up for a night of actual sleep, instead of scrolling your soul...

info_outline Sneezing Without Fear: Pelvic Floor Secrets Every Woman Over 40 Needs|330 show art Sneezing Without Fear: Pelvic Floor Secrets Every Woman Over 40 Needs|330

Fit Girl Magic | Healthy Living For Women Over 40

No one warned us that sneezing after 40 would turn into a full-body event. You brace, you clench, and you pray you don’t pee yourself. But guess what? That’s not normal and today we’re getting into all things below the belt. In this Fit Girl Magic podcast episode, physical therapist and researcher Christina Walsh, co-founder of Tighten Your Tinkler, breaks down what’s really going on with your pelvic floor and how to fix it without weird gadgets, painful Kegels, or surgery. You’ll learn the truth about why your hips, back, and bladder are all connected, the 3 everyday habits secretly...

info_outline How to Stay Consistent Through the Holidays (Without Burning Out)|329 show art How to Stay Consistent Through the Holidays (Without Burning Out)|329

Fit Girl Magic | Healthy Living For Women Over 40

You know that “I’ll start fresh in January” energy? Yeah… I’m calling BS on that. In this episode, it's time to break up with that New Year hype and showing you how to start your comeback now, right in the middle of the messy, cookie-filled, pre-holiday chaos. Because here’s the truth: dates don’t create change—reflection does. Here’s What I Talk About: Why waiting for January 1st keeps us stuck in the same “start-over” cycle The 3-step year-end reset I use with my clients: Review. Reset. Reimagine. How to build boring but bulletproof consistency that actually...

info_outline How To Lift Harder Not Smarter Over 40| 328 show art How To Lift Harder Not Smarter Over 40| 328

Fit Girl Magic | Healthy Living For Women Over 40

Back in my competition days, rest days weren’t a thing. My “recovery” was half-assed yoga followed by guilt because I wasn’t drenched in sweat. If I wasn’t training six days a week with a side of cardio, I thought my gains would evaporate. Sound familiar? Fast-forward to today,  I’ve softened my stance. Most women I coach are juggling work, kids, parents, and a full-on life. 90 minute workouts just aren’t it anymore. So let’s talk about how to get strong without burning out. This week, I’m sharing my takeaways from Dr. Bret Contreras’ conversation on the Huberman Lab...

info_outline What Every Woman Over 40 Needs to Know About Good Fats with Udo Erasmus|327 show art What Every Woman Over 40 Needs to Know About Good Fats with Udo Erasmus|327

Fit Girl Magic | Healthy Living For Women Over 40

You’ve heard me preach about the power of good fats, and this week, I finally sat down with the man who literally started the good‑oil movement: Udo Erasmus, creator of the legendary Udo’s 3‑6‑9 Blend and author of Fats That Heal, Fats That Kill. We’re busting myths left and right in this one. Remember when we thought fat‑free was the holy grail? Yeah… about that. Udo and I dig into: ·      Why your “healthy” oils might secretly be wrecking your hormones, joints, and mood ·      The truth about “cold‑pressed”...

info_outline 2 Diet Lies Midlife Women Needs To Stop Believing|326 show art 2 Diet Lies Midlife Women Needs To Stop Believing|326

Fit Girl Magic | Healthy Living For Women Over 40

Alright, Magic Makers—today I’m getting a little spicy. I’m calling out the two lies I used to tell myself all the damn time, and if you’ve ever said, “I’ll start when things calm down” or “I just need 30 days to get my sh*t together,” this one’s gonna sting (in a good way). Lie #1: “I’ll start when life calms down.” Let’s be real—when has that ever happened? If you’re waiting for your schedule to magically open up, you might be waiting till retirement. I’ll tell you how I learned to show up even when life feels like a circus (and yes, sometimes it totally...

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More Episodes

You know that “I’ll start fresh in January” energy? Yeah… I’m calling BS on that. In this episode, it's time to break up with that New Year hype and showing you how to start your comeback now, right in the middle of the messy, cookie-filled, pre-holiday chaos.

Because here’s the truth: dates don’t create change—reflection does.

Here’s What I Talk About:

  • Why waiting for January 1st keeps us stuck in the same “start-over” cycle

  • The 3-step year-end reset I use with my clients: Review. Reset. Reimagine.

  • How to build boring but bulletproof consistency that actually lasts past February

  • The real difference between “motivation” and “momentum” (and why one’s a trap)

  • My REPS method—Realistic, Excited, Planned, Sustainable—for creating habits that fit your actual life

  • Why chasing six-week miracles never works and what to do instead

Real Talk:

If your workouts feel like punishment, your meal plan feels like a spreadsheet, and your “New Year, New Me” energy always crashes by President’s Day, this episode is your wake-up call. I’m keeping it real, funny, and relatable while showing you how to ditch the pressure, stop waiting for perfect, and start stacking small wins right now.

My Challenge for You:

Take a real look at what worked this year and what didn’t. Celebrate your small wins (yes, they count), then pick one to three boring-but-doable habits to carry through the holidays. This is how you stop being the women who disappears by February and become the woman who’s still showing up strong in May.

Ready to Go Deeper?

Check out my free “Slay the Season Without Losing Your Sh*t” 5-day audio series, it’s bite-sized coaching to help you enjoy the holidays without starting over. https://kimbarnesjefferson.lpages.co/5-days-slay-holiday
And don’t miss my free Live Q&A on November 19th, no scripts, no fluff, just real talk about what’s actually holding you back.

You don’t need a new year. You just need new reps.

Tune in now, reflect on your wins, and let’s start building your next chapter—no waiting required.