142: The Protein Mistakes Midlife Women Are Making

142: The Protein Mistakes Midlife Women Are Making

Are you eating enough protein? Most midlife women aren't—and it could be affecting your muscle, metabolism, energy, bone health, and ability to age well. In this episode of the Girls Talk Healthy Aging Podcast, co-hosts Alli Kerr and Shawna Kaminski break down the biggest protein mistakes they see women making during midlife and menopause. With decades of combined experience coaching thousands of women, they explain why protein becomes more important as we age and share practical, realistic strategies to help you get enough without overcomplicating your meals. If you've been struggling with weight loss, feeling weaker than you used to, or wondering why it's becoming harder to maintain muscle and stay energized, this conversation is for you. In this episode, you'll learn: • Why protein needs increase during midlife and menopause • The biggest protein mistakes women make—and how to avoid them • Why eating most of your protein at dinner may not be the best strategy • How protein supports muscle, metabolism, bone health, and healthy aging • The connection between protein, strength training, and maintaining independence as you age • Easy ways to add more protein to breakfast, lunch, snacks, and dinner • Whether protein shakes are a smart option for busy women • Simple, practical meal ideas you can start using today You'll also hear Shawna and Alli share real-life coaching stories, common misconceptions they hear from clients, and the small changes that can make a big difference in how you feel now—and for decades to come. Healthy aging isn't about chasing the number on the scale. It's about building the strength, muscle, and resilience you'll need to continue doing the things you love throughout your life. Protein is one of the most powerful tools you have to make that happen. If this episode encouraged you, please follow the Girls Talk Healthy Aging Podcast, leave us a five-star review, and share this episode with a friend, sister, or workout partner. Together, we can help more women get stronger, healthier, and live with confidence through every stage of midlife and beyond. *Subscribe, Share, & Rate our Show. And follow us on social media:** 📷 Instagram: @GirlsTalkHealthyAging Facebook Group: Girls Talk Healthy Aging: https://www.facebook.com/groups/330434366004030 [https://www.facebook.com/groups/330434366004030] 🌐 Website: GirlsTalkHealthyAging.com 📧 Email: sapodcast23@gmail.com [sapodcast23@gmail.com] Follow & Message Shawna on Instagram: @shawnakaminski Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com [https://shawnakworkouts.com/] Follow & Message Alli on Facebook & Instagram: Alli Kerr and @allikerrfitness (respectively). Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com [https://www.thepinkphysique.com/]

141: Bladder Leaks After 40? What Every Woman Needs to Know About Her Pelvic Floor

Do you leak urine when you laugh, sneeze, run, jump, or lift weights? If so, you're far from alone—and the good news is that bladder leaks are common, but they are not a normal part of aging. In this eye-opening episode of Girls Talk Healthy Aging, co-host Shawna Kaminski sits down with pelvic health physiotherapist Josie Astley to uncover what's really behind bladder leaks, urinary incontinence, and pelvic floor dysfunction in women over 40. Whether you're navigating perimenopause, menopause, recovering from childbirth years ago, or simply want to stay active and confident as you age, this conversation will change the way you think about your body. Josie explains why pelvic floor health affects so much more than bladder control—and why many women are living with symptoms they don't have to accept. You'll discover why leaking during exercise isn't "just part of getting older," how hormonal changes during menopause impact your pelvic floor, bladder, and core strength, and why Kegels aren't always the answer. In fact, some women have pelvic floors that are too tight—not too weak—and treating the wrong problem can make symptoms worse. In this episode, you'll learn: • Why bladder leaks are common—but never something you should simply live with • What your pelvic floor actually does and why it's essential for lifelong health • The difference between a weak pelvic floor and an overactive (tight) pelvic floor • Early warning signs your pelvic floor may need attention • How perimenopause and menopause affect bladder function, estrogen, and core stability • Why leaking during running, jumping, or strength training is not normal • The biggest myths about Kegels and pelvic floor exercises • Simple daily habits that can improve pelvic floor health starting today • When it's time to see a pelvic health physiotherapist • The surprising ways a healthy pelvic floor improves confidence, movement, intimacy, exercise performance, and overall quality of life If you've ever planned your day around finding the nearest bathroom, avoided certain workouts because of bladder leaks, or assumed urinary incontinence was simply part of getting older, this episode is for you. About Josie Astley: Josie has a Master's Degree in Physiotherapy. Over the past 8 years, Coach Josie has been both a Personal Trainer and Physiotherapist, merging this expertise to help all individuals reach their physical potential. Not only this, Josie is Concept Fits Prenatal and Postnatal Exercise Specialist. She is a certified Pelvic Health Physiotherapist and provides online fitness coaching for women in every stage of motherhood. Connect with Josie Astley 🌐 Learn more at https://www.conceptfit.ca [https://www.conceptfit.ca/] 📱 Follow Josie on Instagram: https://www.instagram.com/concept_fit/ [https://www.instagram.com/concept_fit/] If episode 141 helped you, please follow Girls Talk Healthy Aging, leave a five-star review, and share it with a friend. Every download and review helps us reach more women with trusted, evidence-based information to help them live healthier, stronger, and longer lives. *Subscribe, Share, & Rate our Show. And follow us on social media:** 📷 Instagram: @GirlsTalkHealthyAging Facebook Group: Girls Talk Healthy Aging: https://www.facebook.com/groups/330434366004030 [https://www.facebook.com/groups/330434366004030] 🌐 Website: GirlsTalkHealthyAging.com 📧 Email: sapodcast23@gmail.com [sapodcast23@gmail.com] Follow & Message Shawna on Instagram: @shawnakaminski Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com [https://shawnakworkouts.com/] Follow & Message Alli on Facebook & Instagram: Alli Kerr and @allikerrfitness (respectively). Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com [https://www.thepinkphysique.com/]

140: Should You Keep Living With Hip Pain? My Decision to Have a Hip Replacement at 49

Last Wednesday, co-host Alli Kerr had a total hip replacement at 49 years old. If you'd told her 3 years ago she'd be saying those words, she wouldn't have believed you. But Alli also never imagined how much pain she had slowly accepted as 'normal'. And that's exactly why we're releasing this episode now. Co-host Shawna has had two hip replacements, and we know there are thousands of women listening who are wondering if they're headed down the same road. This conversation isn't about convincing anyone to have surgery—it's about helping women make informed decisions instead of living in pain because they're afraid. How long would you live with pain before deciding enough is enough? Today Alli Kerr shares the journey that led to one of the biggest health decisions of her life: choosing to have a total hip replacement at just 49 years old. Recorded before her surgery—and released as Alli begins her recovery—this honest conversation with co-host Shawna Kaminski explores the fears, questions, and emotions that so many women experience when chronic joint pain begins limiting the life they want to live. Shawna brings a unique perspective, having successfully undergone two hip replacements herself. Together, they discuss why so many women normalize pain, delay treatment for years, and believe they simply have to "live with it" as they age. In this episode, you'll learn: • How to know when hip pain is no longer "just part of getting older" • Why waiting years to address chronic pain may not always be the best choice • The questions Alli asked before deciding on surgery • What Shawna learned from having two hip replacements • Why arthritis and joint problems are not necessarily the result of doing something "wrong" • How to advocate for yourself and make informed decisions with your healthcare team • Why healthy aging is about maximizing your quality of life—not simply tolerating pain One of the biggest mindset shifts from this conversation is realizing that our goal isn't to collect years—it's to make those years active, independent, and meaningful. Sometimes that means embracing modern medicine so you can get back to living the life you love. If you've been dealing with hip pain, arthritis, stiffness, or wondering whether it's time to seek answers, this episode will give you the confidence to start asking the right questions. Be sure to also listen to our earlier EPISODE 3 featuring Shawna's own hip replacement journey, where she shares what it was like to undergo two hip replacements, what recovery was really like, and how it changed her life. Together, these two conversations provide a powerful resource for anyone facing joint replacement surgery. If this episode encourages you, please follow the Girls Talk Healthy Aging Podcast, leave a review, and share it with a friend who needs to hear that she doesn't have to accept chronic pain as a normal part of aging. *Subscribe, Share, & Rate our Show. And follow us on social media:** 📷 Instagram: @GirlsTalkHealthyAging Facebook Group: Girls Talk Healthy Aging: https://www.facebook.com/groups/330434366004030 [https://www.facebook.com/groups/330434366004030] 🌐 Website: GirlsTalkHealthyAging.com 📧 Email: sapodcast23@gmail.com [sapodcast23@gmail.com] Follow & Message Shawna on Instagram: @shawnakaminski Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com [https://shawnakworkouts.com/] Follow & Message Alli on Facebook & Instagram: Alli Kerr and @allikerrfitness (respectively). Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com [https://www.thepinkphysique.com/]

139: Why Everything Hurts During Menopause (And What You Can Do About It) | Taylor Kruse

Frozen shoulder, hip pain, plantar fasciitis, stiff joints, and unexplained aches are incredibly common during menopause—but the cause may not be what you think. What if the pain, stiffness, and mobility challenges many women experience during menopause aren't coming from joint changes? In this mind blowing episode of the Girls Talk Healthy Aging Podcast, co-host Shawna Kaminski sits down with strength and mobility coach Taylor Kruse, co-founder of Kruse Elite, to explore the powerful connection between the brain, nervous system, pain, and movement. Many women in midlife struggle with frozen shoulder, hip pain, plantar fasciitis, joint discomfort, chronic stiffness, and unexplained aches that seem to appear overnight. But according to Taylor, pain isn't always a sign of damage. Instead, it may be heavily influenced by how the brain and nervous system interpret information and respond to perceived threats. With more than 20 years of coaching experience and specialized expertise in applied neurology, Taylor explains how hormone changes during menopause can affect pain sensitivity, why stretching alone often fails to create lasting relief, and how neurological mobility training can help women move with greater confidence and less discomfort. In this episode, you'll learn: • Why pain is often a perception rather than a direct measure of injury • How menopause can influence pain sensitivity and movement patterns • The most common mobility and pain challenges facing midlife women • What neurological mobility training is and how it differs from traditional stretching and rehabilitation • Why chronic tightness may actually be a nervous system issue • Practical exercises and strategies to improve movement and reduce discomfort • The role stress, sleep, and nervous system overload play in chronic pain • How women can rebuild strength, resilience, and confidence during and after menopause Whether you're experiencing new aches and pains, struggling with mobility, or simply want to understand how your body works during midlife, this conversation offers a fresh perspective that could change the way you think about pain forever. If you enjoyed this episode, please follow, rate, and review the Girls Talk Healthy Aging Podcast. Your support helps us continue bringing expert insights on healthy aging, menopause, fitness, longevity, and women's health to listeners around the world. About Taylor Kruse:Taylor Kruse is the co-founder of KRUSE ELITE and a strength and mobility coach specializing in applied neurology. With over 20 years of coaching experience and a Bachelor's degree in Physical Education and Health, Taylor helps individuals and athletes solve pain and improve movement performance through a brain-based approach. Today, he teaches applied neurology courses for health and movement professionals specializing in pain and movement issues, helping them develop practical assessment and problem-solving skills. He also provides a wide range of free educational resources to help people get started, sharing insights across social media platforms and through The Kruse Elite Podcast. Social Media: @KruseElite or www.kruseelite.com [https://www.kruseelite.com] *Subscribe, Share, & Rate our Show. And follow us on social media:** 📷 Instagram: @GirlsTalkHealthyAging Facebook Group: Girls Talk Healthy Aging: https://www.facebook.com/groups/330434366004030 [https://www.facebook.com/groups/330434366004030] 🌐 Website: GirlsTalkHealthyAging.com 📧 Email: sapodcast23@gmail.com [sapodcast23@gmail.com] Follow & Message Shawna on Instagram: @shawnakaminski Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com [https://shawnakworkouts.com/] Follow & Message Alli on Facebook & Instagram: Alli Kerr and @allikerrfitness (respectively). Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com [https://www.thepinkphysique.com/]

138: The Longevity Habits Every Midlife Woman Should Know

What if living longer isn't nearly as important as living better? Longevity expert Joy King shares the daily habits that have the biggest impact on healthspan, energy, independence, and quality of life as women age. Poor sleep, chronic stress, and burnout may be aging women faster than they realize. Are you exhausted, overwhelmed, and constantly putting everyone else's needs ahead of your own? As President of the Georgia Nurses Association, a practicing Family Nurse Practitioner, and PhD researcher studying sleep quality and women's health, Joy brings a unique perspective on burnout, chronic stress, sleep deprivation, prevention, and what it truly takes to thrive in midlife and beyond. Together, they discuss why so many women feel exhausted despite trying to "do it all," how poor sleep impacts hormones, metabolism, mood, and aging, and the practical habits that can help women improve their health without adding more pressure to already busy lives. Whether you're a healthcare professional, caregiver, business owner, working woman, or simply feeling stretched too thin, this conversation offers actionable strategies to help you reclaim your energy, protect your well-being, and age with strength and confidence. In this episode, you'll learn: • The early warning signs of burnout every woman should recognize • Why self-care is often misunderstood — and how to prioritize yourself without guilt • How chronic stress affects sleep, hormones, metabolism, and longevity • The connection between sleep quality and healthy aging • Common sleep mistakes that may be sabotaging your health • Practical ways to improve sleep starting tonight • How to establish healthier boundaries without feeling selfish • Why prevention is the key to long-term health and wellness • How women can become stronger advocates for their own healthcare • The fitness and wellness habits that help Joy stay energized while balancing multiple leadership roles Dr. Joy King reminds us that sustainable wellness isn't about perfection—it's about creating habits that support your health for the long haul. If you've been feeling tired, stressed, burned out, or simply looking for ways to improve your healthspan and quality of life, this episode is packed with insights you won't want to miss. Connect with Dr. Joy King: https://www.instagram.com/joy4u2c/ [https://www.instagram.com/joy4u2c/] About Girls Talk Healthy Aging Girls Talk Healthy Aging is the podcast for women who want to improve their health, fitness, longevity, confidence, and quality of life through every age and stage. Hosted by fitness professionals Alli Kerr and Shawna Kaminski, each episode delivers expert advice, inspiring stories, and practical strategies to help women live stronger, healthier, and longer lives. *Subscribe, Share, & Rate our Show. And follow us on social media:** 📷 Instagram: @GirlsTalkHealthyAging Facebook Group: Girls Talk Healthy Aging: https://www.facebook.com/groups/330434366004030 [https://www.facebook.com/groups/330434366004030] 🌐 Website: GirlsTalkHealthyAging.com 📧 Email: sapodcast23@gmail.com [sapodcast23@gmail.com] Follow & Message Shawna on Instagram: @shawnakaminski Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com [https://shawnakworkouts.com/] Follow & Message Alli on Facebook & Instagram: Alli Kerr and @allikerrfitness (respectively). Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com [https://www.thepinkphysique.com/]