The Full Strength Era Playbook – Protein, Recovery & Long-Term Habits

The Full Strength Era Playbook – Protein, Recovery & Long-Term Habits

Strength Era Series: Episode 4 In this episode, Larissa and Malerie wrap up their series on building strength and longevity, sharing practical tips on muscle building, recovery, and creating sustainable habits for women with busy lives. Resources: My Wellness Rewired Lab⁠ [https://www.mywellnessrewired.com/biohacklab] (Resources) ⁠My Wellness Rewired Shop/Freebies⁠ [https://www.mywellnessrewired.com/shop] Facebook My Wellness Rewired Group [https://facebook.com/MyWellnessRewired] ⁠⁠James Clear - Atomic Habits⁠⁠ [https://www.mywellnessrewired.com/biohacklab/project-three-sng7y-2nzjf-dbkm4] ⁠⁠Dr. Mindy Pelz - Age Like A girl⁠⁠ [https://www.mywellnessrewired.com/biohacklab/project-three-sng7y-2nzjf-dbkm4] ⁠Jenny Worth Website⁠ [https://worthitfitness.com] ⁠Worth It Fitness Instagram⁠ [https://www.instagram.com/worthitfitness/] ⁠DEXA Scan Information ⁠ [https://www.healthline.com/health/dexa-scan] ⁠Body Spec ⁠ [http://www.bodyspec.com/r/cbkuLK.] ⁠Hormone Therapy Resources ⁠ [https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372] ⁠Functional Health Practitioner ⁠ [https://alivingbalance.net/]Get help reading your bloodwork and understanding your hormones Blood work: ⁠Function Health⁠ [https://my.functionhealth.com/signup?code=LHUGHES16&_saasquatch=LHUGHES16&d=FHREF25] (Dr. Mark Hyman) Greek Yogurt Ranch Dressing Recipe [https://www.tiktok.com/@roadtoaesthetics/video/7547622942067215636?is_from_webapp=1&sender_device=pc&web_id=7652797351631488543] Key Take Aways: * Muscle as a longevity organ * Heavy strength training and progressive overload * Importance of recovery and sleep * Cycle syncing and hormonal considerations * Building habits for sustainable health * Protein intake for muscle preservation * Efficient cardio for heart health * Lifestyle shifts over short-term diets Chapters: 00:00 Introduction to the Strength Era Series 01:17 Recap of Key Concepts 03:51 The Importance of Protein 09:15 Recovery: The Secret Sauce 15:41 Building Long-Term Habits 23:47 Final Thoughts and Call to Action

Cardio Smarter, Not Harder: Our Strength Era Upgrade

In this episode, Malerie and Larissa reframe our understanding of cardio, emphasizing smarter, more effective strategies for women as they age. They explore the pitfalls of traditional cardio, highlight the benefits of strength training, and introduce sprint interval training as a time-efficient, stress-reducing alternative. Resources: Facebook Community - My Wellness Rewired [https://www.facebook.com/groups/mywellnessrewired] ⁠My Wellness Rewired Lab⁠⁠ [https://www.mywellnessrewired.com/biohacklab] ⁠⁠My Wellness Rewired Shop/Freebies⁠⁠ [https://www.mywellnessrewired.com/shop] Key Topics: * The misconception that sweating equals fat loss * The importance of muscle for calorie burning * Risks of long steady-state cardio in women over 30 * Benefits of sprint interval training (SIT) and high-intensity interval training (HIIT) * The role of strength training in health span * Managing cortisol through smarter workouts * The importance of daily movement and walking * Building muscle and bone density for aging Chapters: 00:00 Rethinking Cardio: A New Approach 08:14 The Importance of Strength Training 16:20 Integrating Movement into Daily Life 17:22 Bloopers 17:49 Disclaimer

From “This Is Just How I Look” to Stronger Than Ever – Soraya’s Strength Era Story

Strength Era Episode 3 In this 3rd episode of the Strength Era Series with Malerie & Larissa; Soraya Santiago shares her inspiring journey of transforming her health and body after 50 through diet, strength training, and lifestyle changes. Discover practical tips for women to age gracefully, build muscle, and boost energy. Guest: Soraya Santiago Resources: ⁠My Wellness Rewired Lab⁠ [https://www.mywellnessrewired.com/biohacklab] ⁠My Wellness Rewired Shop/Freebies⁠ [https://www.mywellnessrewired.com/shop] ⁠Jenny Worth Website⁠⁠ [https://worthitfitness.com] ⁠⁠Worth It Fitness Instagram⁠⁠ [https://www.instagram.com/worthitfitness/] ⁠⁠DEXA Scan Information ⁠⁠ [https://www.healthline.com/health/dexa-scan] ⁠⁠Body Spec ⁠⁠ [http://www.bodyspec.com/r/cbkuLK.] ⁠⁠Hormone Therapy Resources ⁠⁠ [https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372] ⁠⁠Functional Health Practitioner ⁠⁠ [https://alivingbalance.net/]Get help reading your bloodwork and understanding your hormones Blood work: ⁠⁠Function Health⁠⁠ [https://my.functionhealth.com/signup?code=LHUGHES16&_saasquatch=LHUGHES16&d=FHREF25] (Dr. Mark Hyman) Key Takeaways: * Strength training is crucial for women over 50 to maintain muscle and bone health. * Dietary changes, especially reducing processed foods and alcohol, can dramatically improve health. * Hydration and water intake are vital for skin, joint health, and overall well-being. * Having a strong why, like family or health, sustains motivation for lifestyle changes. * It's never too late to start building muscle and improving health. Chapters: 00:00 The Shift in Cardio Understanding 00:33 Soraya's Transformation Journey 17:29 Shifting Perspectives on Cardio and Strength Training 18:29 Finding Balance in Fitness Routines 20:35 The Impact of Age on Fitness Choices 22:16 Embracing Change and Body Positivity 23:18 The Role of Nutrition in Fitness Success 26:12 Non-Scale Victories and Overall Well-Being 28:51 Challenging Societal Norms on Health and Weight 33:14 Motivation and Long-Term Lifestyle Changes 37:51 Quick Reset Strategies for Busy Lives

Build Muscle, Defy Your Age with Jenny Worth

Larissa & Malerie sit down with IFBB Pro Jenny Worth (Worth It Fitness) for Strength Era Episode 2. Discover why building muscle is your superpower for better hormones, metabolism, bone density, energy, and graceful aging — especially in perimenopause and beyond. Jenny shares practical, no-BS lifting tips, debunks the bulky myth, lifting heavy, protein advice and delivers cycle-smart strategies for busy women. Grab your weights (or ruck!), feel the motivation, and step into your strongest chapter yet! Resources: My Wellness Rewired Lab [https://www.mywellnessrewired.com/biohacklab] My Wellness Rewired Shop/Freebies [https://www.mywellnessrewired.com/shop] Jenny Worth Website [https://worthitfitness.com] Worth It Fitness Instagram [https://www.instagram.com/worthitfitness/] DEXA Scan Information [https://www.healthline.com/health/dexa-scan] Body Spec [http://www.bodyspec.com/r/cbkuLK.] Hormone Therapy Resources [https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372] Functional Health Practitioner [https://alivingbalance.net/]Get help reading your bloodwork and understanding your hormones Blood work: Function Health [https://my.functionhealth.com/signup?code=LHUGHES16&_saasquatch=LHUGHES16&d=FHREF25] (Dr. Mark Hyman) Key Topics: * Heavy lifting for women over 50 * Muscle preservation during menopause * Importance of protein and supplements * Hormone health and therapy * Use of DEXA scans for tracking progress Guest : Jenny Worth Chapters: 00:00 Introduction to Strength Training and Muscle Building 03:15 Embracing Heavy Lifting for Women 06:23 The Importance of Protein and Supplements 09:12 Understanding Body Composition and DEXA Scans 11:56 Carb Cycling and Nutrition Strategies 15:02 Mindset Shifts and Overcoming Barriers 17:40 Practical Tips for Beginners in Strength Training 22:49 The Importance of Muscle and Weight Training 24:03 Transformative Success Stories in Fitness 25:50 Summer Challenges and Community Support 27:19 The Role of Accountability in Wellness 29:45 Self-Sabotage and Personal Growth 30:34 Rapid Fire Questions: Insights and Hacks

Our Strength Era – Muscle Is Your Longevity Organ

In the first episode of the Strength Era series, discover why muscle is a woman’s ultimate longevity organ. As we age, losing muscle speeds up hormonal chaos, slows metabolism, weakens bones, and steals independence. This episode reveals how strength training reverses that — protecting your hormones, heart, brain, and vitality like nothing else. No more accepting decline. Building muscle is the most powerful anti-aging move women can make. Welcome to the Strength Era — where you get stronger, sharper, and more unstoppable with age. Resources: Dr. Stacey Sims on Female Fitness [https://www.drstaceysims.com/] My Wellness Rewired Facebook Group [https://www.facebook.com/groups/mywellnessrewired] Key Points: * Muscle is the organ of longevity, controlling blood sugar, hormones, and brain health. * Women lose 3-5% of muscle per decade after 30, faster during menopause. * Strength training boosts metabolism, bone density, and independence. * Prioritize muscle building early to prevent frailty and injuries. * Even small, consistent efforts can lead to significant health benefits. Chapters: 00:00 Introduction to the Strength Era and Series Overview 00:42 Why Women Need Muscle for Health and Longevity 02:18 Muscle as a Metabolic and Functional Organ 03:54 Benefits of Muscle Building for Women 06:32 The Impact of Aging on Muscle and Bone Loss 08:00 The Importance of Strength for Independence 09:57 Estrogen Decline and Its Effects on Muscle and Bone 12:21 The Transition into Menopause and Muscle Loss 14:13 Lifting Heavy and Building Strength Safely 17:56 Time-Efficient Strength Training Tips 19:30 The Power of Small, Consistent Movements 21:50 Join the Strength Movement and Next Steps