Want to build muscle and avoid injury at all costs? Blood flow restriction (BFR) training is a powerful, yet low-impact method that helps build strength, muscle, and bone density without the risks associated with heavy lifting.

Professional trainer and former athlete Ashley Selman joins us to explain how this tool is especially beneficial for women over 40, helping to combat muscle loss and maintain independence. She dives into real-world examples, including how BFR helped her regain strength after hip surgery, and why it's quickly becoming her go-to training tool for clients. Listeners will gain practical strategies for incorporating BFR into their routines to achieve better results with less stress on the body.

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Key Moments:
"Blood flow restriction training helps you build muscle, boost growth hormone, and stay strong without trashing your joints."

"I tell my clients, BFR is the closest thing to a miracle tool for fitness, especially for aging bodies."

"In just four months, one client who struggled to lose weight for years lost 22 pounds using BFR."

Connect with our Ashley Selman:
BFR Programs
Ashley’s Gym
Fitness Business Coaching
Instagram

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Do you know the crucial differences in how women and men should approach fitness and aging? This week, women’s health expert Dr. Stacy Sims breaks down the impact of hormonal changes, explaining why women 40+ need to shift their workout routines to see real results. The keys here are high-intensity training and strength-building for women’s long-term health. Dr. Sims explains how to tailor exercises to avoid common mistakes and shares practical strategies to optimize your fitness, no matter your age or stage in life.

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Key Quotes:
"Women don't age in a linear fashion like men do. Hormonal changes hit much earlier and more dramatically."

"For women over 40, lifting heavy isn't optional—it’s essential for maintaining lean mass and bone density."

"Women are already metabolically flexible. High-intensity is where the real gains are."

Connect with Dr. Stacy Sims
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Stacy’s book: Roar
TED Talk

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In this rebroadcast of one of our favorite episodes from 2021, Joan MacDonald shares her journey from struggling with high blood pressure, acid reflux, and excess weight to becoming a fitness inspiration for millions. With the help of her daughter/fitness trainer Michelle, the now-fitness-phenom turned her entire health trajectory around after the age of 70.

Whether it be counting calories or rotating muscle groups, she explains the steps it took to lose 70 pounds and build strength, showing that it’s never too late to take control of your health. Learn practical strategies for staying fit and healthy at any age, as well as Joan’s insights on maintaining motivation and consistency.

OneSkin – Scientifically proven to reduce skin age, OS-1 is our number one wrinkle-fighting topical product. Use code: SUPERAGE15 at oneskin.co/superage to save 15% on your first purchase

Manukora Honey – Support your immunity, digestive health, and vitality with the highest grade Manuka honey from Manukora–full of antioxidants, bioactive prebiotics, and antibacterial properties. Use code AGEIST for $25 off your Starter Kit at manukora.com/ageist

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