Redefining Strength Podcast

10 habits for body recomp I’ll never stop doing, no matter how old I get.
Some of these might surprise you, and a few might make you a little mad. Many of us write off things like jumping, sprinting, or lifting heavy once we hit our 40s and beyond, assuming they’re “not for us anymore.” But they may be exactly what we need to build muscle, protect bone health, and keep our metabolism healthy through perimenopause, menopause, and beyond.
In this video, I share why I’ll always aim for 10,000 steps even though research says you get most of the benefit sooner, why impact training matters more than you think (and how to start safely if jumping scares you), and why I’ll never stop eating foods I simply love. I also cover why both heavy lifting and high rep work belong in your training, plus the mindset shift that finally stopped my yo-yo progress.
These habits will evolve as I age. They’ll look different in my 60s than they do now. But in some form, they’re staying in my routine for life.
Which habits are on your “never stop” list? Let me know in the comments.

I went through a month of your questions from social media, email and DMs, narrowed them down to the most common ones, and answered as many as I could in 10 minutes.
We'll cover...
How many sets and reps you need to build muscle, and whether 3 sets of 10 is enough
Lifting heavy with low reps vs. light with high reps
How much protein you need, and why more isn’t always better
Animal vs. plant protein for muscle growth
Whether to lose fat or build muscle first
Why you might be losing weight without looking more defined
How much cardio to do, and whether to do it before or after lifting
Rest days, overtraining, working out sore, and deload weeks
How sleep affects muscle growth
Lifting heavy in menopause and HIIT in perimenopause
Whether creatine is worth it and if it makes you gain weight
Which answer helped you most? Leave a comment, and drop a question you want me to answer in the next rapid-fire episode.

We’ve been sold fat loss as a 21-day challenge, a 90-day cut, or a before-and-after with an end date. But lasting body recomp comes from what you do around those phases: the busy seasons, the stressful months, the holidays, and the vacations where going all in just isn’t realistic.

In this episode, I break down the 4 lifestyle phases of body recomp, why “push harder” keeps backfiring (hello, present bias and cognitive dissonance), and how to figure out which phase you should be in right now so you stop starting over every January, every Monday, or after every vacation.

You’ll learn:
The 4 phases: Push, Maintain, Intentional Break, and Flex
Why disciplined people struggle most with slowing down
How to compare this season to the same season last year (not to January)
Reflection questions to spot the patterns sabotaging your results
How to set minimums you can hit even on your worst days

Hate tracking macros? These 10 macro tracking hacks make counting macros feel like food freedom instead of restriction, so you can finally see body recomposition results without feeling hungry or miserable.

I resisted macro tracking for years. Every time I tried, I felt deprived and still wasn’t seeing the recomp results I wanted. The problem wasn’t tracking. It was HOW I was tracking. In this episode, I’m sharing the 10 mindset shifts and practical strategies that made flexible dieting finally click for me long-term, whether your goal is fat loss, building muscle, fueling performance, or just feeling more energized.

You’ll learn how to track without changing anything first, how to plan in the foods you love (yes, dessert), how to eat out without being “that person on a diet,” why repeating meals can improve fat loss results, how to bounce back after an off day without overcorrecting, and how to handle “slippery slope” foods without demonizing them. By the end, macro tracking may be the thing that finally makes your recomp work.