Episode 4: Nourished in Midlife: Mind, Muscle, and the Microbiome ft. Cara Wheatley-McGrain

Episode 6: From starving on 800 calories to lifting heavy over 40 with Maggie Topham.

Send us Fan Mail [https://www.buzzsprout.com/2529601/fan_mail/new] Are you doing everything "right" but still swimming upstream? If you're over 40 and feel like you're ticking every single box, you’re getting your steps in, lifting weights, obsessing over calories, and keeping your discipline dialed in, but the scale refuses to budge and you’re still completely exhausted, this episode is your wake-up call. Today, I’m joined by the absolutely incredible Maggie Topham, an Integrative Health Coach and author of the game-changing workbook Metabolic Me. Maggie has a jaw-dropping background: she was a marathon runner, a triathlete, and a dance studio owner, yet despite all that activity, she found herself at her largest size and pre-diabetic just as she was about to become a grandmother. Maggie didn’t starve her way back to health. Instead, she cracked the code by biohacking her own insulin resistance and shifting to a muscle-centric lifestyle, which is exactly what the Mind and Muscle Beyond 40 (MMB40) philosophy is all about. In this episode, we unpack: 💪🏻The "Fit but unhealthy" paradox: How Maggie was running triathlons on 800 calories a day while her metabolism was silently backfiring. 💪🏻Fasting done right: How to use fasting to reverse insulin resistance without destroying your hard-earned muscle. 💪🏻The truth about midlife belly fat: Why the "fat makes you fat" myth is keeping you stuck, and how hidden sugars are the real culprit behind midlife hormonal weight gain. PLUS why protein is the answer to all your problems. 💪🏻The missing hormone connection: The shocking link between low testosterone, antidepressants, and perimenopause that conventional doctors completely missed. 💪🏻Muscle as our ultimate currency: Why Maggie swapped chronic cardio for lifting weights like a football player with her son, and how it completely rewrote her identity. 💪🏻Gym anxiety vs. home workouts: Honest, practical advice on how to start lifting heavy (even if you're intimidated by the weights section in the gym!). 💪🏻Advocating for your health: Why you can talk back to your doctor and bring your own data to the table. 💪🏻Small habits, massive results: Maggie and Anneli share their non-negotiable daily micro-habits that take minimal effort but yield massive metabolic wins over time. Chapters: 00:00 Introduction and Welcome 02:27 The Athlete's Dilemma: Metabolic Health vs. Activity 04:56 The Search for Answers: Hormones and Health 08:49 The Journey to Understanding: Integrative Health Coaching 11:17 Advocating for Yourself: Navigating Healthcare 14:11 Personal Experiences with Hormone Therapy 17:41 The Transformation: Embracing Weight Training 21:13 Building Strength and Identity 23:59 Overcoming Gym Intimidation 28:04 The Journey to Muscle Building 30:31 Understanding Insulin Resistance 35:54 The Role of Protein in Muscle Growth 37:27 Metabolic Signals and Energy Sources 40:42 The Benefits of Fasting for Women 45:41 Fasting and Protein Intake 47:03 Eating Windows and Circadian Rhythms 48:00 The Importance of Muscle and Nutritional Flexibility 50:40 Tracking Nutrition for Success 52:30 Understanding Metabolic Health and Aging 58:50 Introducing 'Metabolic Me' and Its Pillars 01:02:36 Final Thoughts on Muscle, Nutrition, and Sleep Maggie’s vulnerability, humour, and no-nonsense approach are exactly what we need as women navigating midlife and beyond. It’s time to stop starving ourselves and start building the strong, vibrant bodies we deserve. Let’s get into it! Connect with Maggie: * Website: https://www.integrative-health-coach.com/ [https://www.integrative-health-coach.com/] * Instagram: @func_health * Get her workbook: Metabolic Me Subscribe & Support: If this episode clicked for you, please hit that subscribe button and leave a review on Apple Podcasts or Spotify! It helps our small, growing community of strong women find us. Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening. Follow MMB40 on social media for more tips & free content: Instagram [https://www.instagram.com/mindmusclebeyond40/?hl=en], YouTube [https://www.youtube.com/@mindmusclebeyond40], Facebook [https://www.facebook.com/mindmusclebeyond40] Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership  [https://www.mindandmuscle40.com/club-mmb40-membership ] Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here: https://www.mindandmuscle40.com/the-legacy-body-programme  [https://www.mindandmuscle40.com/the-legacy-body-programme ]

Episode 5: Unapologetically YOU - the audacity of the pivot ft. Lu Featherstone

Send us Fan Mail [https://www.buzzsprout.com/2529601/fan_mail/new] The Self-Love Revolution: Reinventing Life After 50 with Lu. What happens when you stop shrinking and start taking up space?  In this episode of the Mind and Muscle Beyond 40 podcast, I chat with Lu - a 55-year-old women’s empowerment activist, "accidental influencer," and professional shame-buster.  Lu’s journey isn’t a straight line; it’s a collection of wild, messy, and beautiful chapters.  From her childhood as a vicar’s daughter to her days as a Club 18-30 rep, and eventually a 10,000-mile solo bus tour across America, Lu has mastered the art of "reckless optimism".  She joins me to share how she navigated divorce, perimenopause, and financial "crickets" to build a life centered on being radically REAL! Inside this episode: * The power of chapters: Why viewing your life as a book helps you sit in peace with the "sh*t bits".  * That naked volcano photo: The viral moment that sparked an unraveling of Lou's old life and a new era of body confidence.  * Finding your squad: How a hiking group in Oregon became the catalyst for physical and mental strength.  * Winner winner chicken dinner: Lu’s simple but powerful tool for retraining your brain to focus on the wins.  * The Unshrunk Collection: How Lu is bringing fun, flair, and relief to the menopause space.  * Shapeshifting with the sh*t: Practical advice on how to handle viral hate and judgment while staying true to yourself. About Lu: Lu is a disruptor and the founder of the Unshrunk Collection and Self-Love Camp. She is dedicated to helping women navigate the "messy middle" of ageing with confidence, humour, and a lot of "giving fewer funks".  Connect with Lu: * Website: https://luinluland.com/ * Instagram: @luinluland Connect with MMB40 * Subscribe: Don’t miss an episode of the Mind and Muscle Beyond 40 podcast - hit that subscribe button! * Review: If this episode inspired you to "shapeshift with the sh*t," please leave us a 5-star review on Apple Podcasts or Spotify. * Follow Anneli: @mindmusclebeyond40 #SelfLove #LifeAfter50 #Perimenopause #Mindset #WomenEmpowerment #MMB40 Timestamp chapters: 0:00 Introduction to The Mind and Muscle Beyond 40 podcast 1:05  In today's episode: The audacity of the pivot 3:28 Meeting Lu at an event in Brighton & the importance of mindset after 40 6:24 Life Chapters and Personal Growth 9:24 Community and Connection 12:24 The Journey of Self-Discovery 15:27 Fitness and Confidence Transformation 18:25 Navigating Relationships and Change 21:25 Embracing Menopause and Personal Boundaries 24:00 Embracing Vulnerability and Boldness 26:20 The Journey of Self-Discovery 28:38 Reinventing Life After Divorce 30:22 The Bus Tour: Connecting Women Across America 33:14 Empowering Women Through Fashion and Fun 39:02 The Accidental Influencer: Authenticity in Marketing 43:29 Challenging Societal Norms and Body Image 46:51 Planting Seeds of Confidence 50:21 Embracing Vulnerability and Authenticity 54:18 The Unshrunk Collection: A New Venture 56:55 The Self-Love Camp Experience 1:00:33 Journaling: A Tool for Reflection and Growth 1:05:07 Celebrating Wins: Shifting Perspectives Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening. Follow MMB40 on social media for more tips & free content: Instagram [https://www.instagram.com/mindmusclebeyond40/?hl=en], YouTube [https://www.youtube.com/@mindmusclebeyond40], Facebook [https://www.facebook.com/mindmusclebeyond40] Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership  [https://www.mindandmuscle40.com/club-mmb40-membership ] Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here: https://www.mindandmuscle40.com/the-legacy-body-programme  [https://www.mindandmuscle40.com/the-legacy-body-programme ]

Episode 4: Nourished in Midlife: Mind, Muscle, and the Microbiome ft. Cara Wheatley-McGrain

Send us Fan Mail [https://www.buzzsprout.com/2529601/fan_mail/new] "Stop fighting your body and start fueling your future." In Episode 4 of the MMB40 podcast, we go deep into the "engine room" of midlife health: the gut. If you’re a woman over 40 struggling with energy crashes, stubborn bloating, or that frustrating perimenopausal brain fog, this conversation is your roadmap to feeling like yourself again. I’m joined by Cara Wheatley-McGrain, author of The Mindful Gut, who shares her journey from a life-threatening health crisis to becoming a leading voice in gut-health advocacy. We discuss why a resilient microbiome is the secret to staying strong, sharp, and vibrant in your 40s and beyond. In this episode, we explore: * The Estrobolome: How your gut bacteria manage your hormones. * The 30-Plant Rule: Why diversity is the key to energy and balance. * The Vagus Nerve: Connecting your mental resilience to physical strength. * Self-Compassion as Biology: Why "gut-kindness" beats "gut-restriction." * A 5-min gut check: Follow along as Cara takes us through a compassionate 5-min exercise to check in with your gut and prepare your body for food. 🔗 QUICK LINKS & RESOURCES: 🥗 THE RAINBOW BOWL CHEAT SHEET (£9.50): Take the thinking out of healthy eating. Get the simple, "pick-and-mix" guide to hitting your protein and fiber targets: SHOP HERE: https://www.mindandmuscle40.com/offers/mDbQPi4E/checkout?coupon_code=TREATYOURSELF 💪 JOIN CLUB MMB40: Ready to stop guessing and start fueling your workouts properly? Get the protein & fiber focused meal plans and join our community HERE: https://www.mindandmuscle40.com/offers/fbc88Szo/checkout 📖 CARA’S BOOK: Find The Mindful Gut by Cara Wheatley-McGrain here: https://amzn.eu/d/0aNoH7h4 TIMESTAMP CHAPTERS: 00:00 Introduction to Gut Health and Midlife Resilience  01:30 The Importance of Gut Health for Women Over 40  04:29 Cara's Journey with Ulcerative Colitis  09:26 Listening to Your Body: The Role of Intuition  10:32 The Unique Gut Microbiome of Women  12:06 Navigating Dietary Trends and Confusion  17:21 The Impact of Fiber and Hydration on Gut Health  20:29 Movement and Its Role in Digestive Health  23:53 Managing Inflammation and Stress in Midlife  27:47 The Importance of Self-Compassion for Women  32:59 Understanding the Vagus Nerve and Gut Health  39:17 Mindful Eating vs. Restrictive Eating  46:30 Do a gut-check with Cara & Anneli 52:13 Incorporating Diversity into your Diet Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening. Follow MMB40 on social media for more tips & free content: Instagram [https://www.instagram.com/mindmusclebeyond40/?hl=en], YouTube [https://www.youtube.com/@mindmusclebeyond40], Facebook [https://www.facebook.com/mindmusclebeyond40] Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership  [https://www.mindandmuscle40.com/club-mmb40-membership ] Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here: https://www.mindandmuscle40.com/the-legacy-body-programme  [https://www.mindandmuscle40.com/the-legacy-body-programme ]

Episode 3: Ageing Strong & the Power of Self-Love ft. Vanessa Ridout

Send us Fan Mail [https://www.buzzsprout.com/2529601/fan_mail/new] Are we becoming "invisible" over 40, or are we just getting started? In the very first guest episode of the Mind and Muscle Beyond 40 (MMB40) podcast, I sit down with Vanessa Ridout, the founder of The Epiphany Closet. Vanessa doesn't just make clothes; she hand-designs and presses "emotional armour" for women navigating the highs and lows of midlife! We dive deep into our shared history - from a chance meeting at a Manchester networking event in 2024 to our exciting International Women’s Day 2026 collaboration. We’re getting real about the menopause and perimenopause transition, reclaiming our bodies through physical strength, and why "wearing your feelings" is a radical act of self-love. In this episode, you’ll learn: 💗 The "Epiphany" that led Vanessa to start a motivational wellbeing brand from her kitchen table. 💗 Why physical muscle and emotional expression are the two pillars of ageing strong. 💗 How to navigate the "identity crisis" of menopause and perimenopause. 💗 The exclusive reveal of the MMB40 x The Epiphany Closet IWD 2026 collaboration. Find out more about Club MMB40 here: https://www.mindandmuscle40.com/club-mmb40-membership Join the MMB40 email newsletter here: https://www.mindandmuscle40.com/MMB40newsletter Free resources here: https://www.mindandmuscle40.com/resources Connect with Anneli / MMB40: Website: https://www.mindandmuscle40.com/ Instagram: https://www.instagram.com/mindmusclebeyond40/?hl=en Connect with Vanessa & The Epiphany Closet Website: https://theepiphanycloset.com/?srsltid=AfmBOopc4nNxcxFjIoPudZ268C7Mjw7B2pywWOO5UoATy7hYe8l7CEBR Instagram: https://www.instagram.com/theepiphanycloset/?hl=en #AgeingStrong #MenopauseAwareness #WomenOver40 #SelfLove #MMB40 #TheEpiphanyCloset #IWD2026 #WearYourFeelings Thank you for watching. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're watching. For more episodes - click on The Mind and Muscle Beyond 40 Podcast Playlist Let us know in the comments: If you could wear one word on your chest today - what would it be?  Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening. Follow MMB40 on social media for more tips & free content: Instagram [https://www.instagram.com/mindmusclebeyond40/?hl=en], YouTube [https://www.youtube.com/@mindmusclebeyond40], Facebook [https://www.facebook.com/mindmusclebeyond40] Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership  [https://www.mindandmuscle40.com/club-mmb40-membership ] Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here: https://www.mindandmuscle40.com/the-legacy-body-programme  [https://www.mindandmuscle40.com/the-legacy-body-programme ]

Episode 2: Grief & perimenopause - starting 2026 slow!

Send us Fan Mail [https://www.buzzsprout.com/2529601/fan_mail/new] In this deeply personal episode, I’m pulling back the curtain on why I’m choosing a "slow start" for 2026. After a 2025 that brought the unexpected loss of my mum, complex family transitions, and the physical toll of perimenopause, I’m sharing how I’ve had to reframe what "strength" really looks like. If you’ve ever felt the pressure to "grind" while your heart is breaking, or if you're struggling to balance hormonal changes with the "invisible load" of midlife, this episode is your permission slip to breathe. I’m getting honest about why you can’t biohack a broken heart, how grief and perimenopause overlap, and why filling your "oxytocin tank" is the most productive thing you can do this year. In this episode, I’m diving into: 💗The 2025 Year-in-Review: Lessons from a "Perfect Storm." 💗Why "sucking it up" is a one-way street to burnout. 💗Navigating the loss of a parent while running a business. 💗Why mindset must come before muscle in 2026. 💗Practical "Slow Goals" for sustainable resilience. About Me & MMB40: I’m Anneli, a Perimenopause Strength Coach and founder of Mind and Muscle Beyond 40. My mission is to help you age with power, purpose, and confidence by working with your body, not against it. Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening. Follow MMB40 on social media for more tips & free content: Instagram [https://www.instagram.com/mindmusclebeyond40/?hl=en], YouTube [https://www.youtube.com/@mindmusclebeyond40], Facebook [https://www.facebook.com/mindmusclebeyond40] Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership  [https://www.mindandmuscle40.com/club-mmb40-membership ] Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here: https://www.mindandmuscle40.com/the-legacy-body-programme  [https://www.mindandmuscle40.com/the-legacy-body-programme ]