Can’t lift heavy loads but still want the benefits of heavy lifting? Blood flow restriction (BFR) training—using cuffs to partially restrict venous blood flow so you can get heavy‑lifting‑like gains with much lighter loads—could be just what you need, says this week’s guest, veteran strength coach Ashley Selman, CSCS. In this episode, we dig into what BFR training is, how it’s done in real‑world workouts, who it’s for, and why it can be a powerful option for midlife athletes who can’t tolerate traditional heavy lifting but still want to build and maintain muscle, strength, bone health, and even VO₂ max.

Ashley Selman, MA, CSCS, is a veteran strength coach with 30+ years’ experience working with elite athletes, collegiate programs at Stanford and the University of Oregon, and clients at every level. She was named one of the Top 100 Trainers in the U.S. by Men's Journal and founded Evolution Trainers in Mountain View, California, voted the number one health club in Silicon Valley. After a difficult hip replacement and early menopause at 43 left her losing muscle despite “doing everything right,” discovering blood flow restriction (BFR) training allowed her to rapidly regain strength she hadn’t felt in over 15 years, which inspired her to create Seli Strength, a virtual BFR program now serving hundreds of midlife women. She recently developed "Coaching Blood Flow Restriction Training: The Future of Fitness" with the American Council on Exercise (ACE), for fitness professionals who want to bring BFR training to their clients. You can learn more about her and her work at www.selistrength.com

Resources

Get $50 off BFR bands with the code Feisty50 at Selistrength.com/bfr-bands

Blood Flow Restriction Training for Athletes: A Systematic Review here

Systematic review and meta-analysis of the effects of blood flow restriction training on bone health in older adults here

Vascular occlusion for optimising the functional improvement in patients with knee osteoarthritis: a randomised controlled trial here

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

We’ve all heard jumping can help build our bones. But here’s the catch: the gains don’t come from the jumps; they come from how you land. This week we break down the mechanics of bone-building and how to make your skeleton stronger no matter what your age with bone health researcher Tracey Clissold, PhD. Tracey explains what it really takes to turn bone “on” with impact—and why just walking, running, or weight-bearing exercise is not enough for midlife women who want stronger skeletons. We unpack why bones respond to how you land, not just that you jump; what “bone-jarring” stiff, flat-footed landings are, and why they need to happen quickly to stimulate bone remodeling. You’ll also hear success stories, including one woman who went from a hip/spine T-score of –3.8 at age 65 to out of the osteoporotic range at 70 using impact, food, and vitamin D—without medications.

Tracey Clissold, PhD has over 30 years of academic experience as a lecturer and researcher in Exercise Science, Sports Nutrition and Women’s Health. She is currently a lecturer at Toi Ohomai Institute of Technology in New Zealand and is a nutrition consultant for national and international athletes and coaches. Tracey completed a PhD at Auckland University of Technology on ‘The effects of an osteogenic jump-landing programme on bone health in premenopausal women,’ and her research is ongoing. She and the OSTEO-GAINS team have created a Women’s Bone Health Phone App which is receiving incredible attention in NZ and worldwide. Tracey is the mother of two and has previously represented New Zealand in distance running, winning several national and international marathon titles, including winning the Auckland Marathon four times. For more information about the OSTEO-GAINS Bone Health Program, please visit osteo-gains.com and on Instagram.

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Trail runner, writer, and BRCA1 gene carrier Sara Aranda grew up watching breast and ovarian cancer devastate the women in her family and ultimately lost her mom while she was in college. This week, she brings us her story–what it was like choosing prophylactic mastectomy and bilateral salpingo‑oophorectomy in her mid‑30s, going from FKT‑strong to surgical menopause overnight, and the collision of relief and grief that follows. Sara shares how she used a massive “lowest to highest” FKT and a prayer run for missing and murdered Indigenous women as both metaphor and preparation, how she’s navigating hormone therapy, sleep, body composition, bone worries, and shin splints, and why she wants other medically and/or surgically menopausal athletes to know they are not alone.

Sara Aranda is a creative writer, trail runner, and coach who is passionate about craft, community, and challenging perceived notions of language and body, notably what it now means for her to be an athlete in surgical menopause. From adventure storytelling to posting too much on Strava to sweeping run club runs to attempting FKTs, she is both young and menopausal, and still very much full of dreams. Past accomplishments include receiving a Notable Mention in the Best American Essays 2019 anthology, placing 1st Female at the Colossal Vail 50/50 55K, setting 22 FKTs, and receiving the Spirit of No Man's Land Award at No Man's Land Film Festival for her 2025 film, Ofrenda.

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

In this episode, we welcome back exercise scientist Maria Luque, PhD, to talk about her new book New Moves in Menopause: A Fearless Guide to a Stronger, Healthier, Saner Midlife and the mindset shift it asks of midlife women. Maria explains why she moved beyond traditional “fix your body” fitness narratives to focus on helping women feel better in their bodies through movement and create their own personalized “map” for midlife. She shares how becoming a mother to her daughter Charlie forced her to confront her own body image struggles and led to the “Charlie Test,” a practical filter women can use to reframe negative self-talk and diet culture messages. We explore how to untangle fitness from aesthetics, bring joy and play back into movement, and build a baseline of daily activity that supports real-life adventures, quality of life, and menopause-specific needs.

Dr. Maria Luque is a fitness expert, menopause coach, Air Force veteran, former health science professor, and founder of Fitness in Menopause. With a PhD & MS in Health Sciences and over two decades of expertise, she's one of the most credentialed and trusted voices in women's midlife fitness—and the menopause coach to Halle Berry. Her book, New Moves in Menopause – A Fearless Guide to a Stronger, Healthier, & Saner Midlife, offers practical information as well as transformational explorations that help women understand what's happening in their bodies, build mental and physical strength and engage with midlife as a time of freedom, rather than a collection of symptoms. You can check out her new book at NewMovesInMenopause.com

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Could you have PCOS and not know it? You sure can, says reproductive endocrinologist and menopause specialist Dr. Carla DiGirolamo, who is hopeful that the recent renaming of the condition from “polycystic ovary syndrome” (PCOS) to “polyendocrine metabolic ovarian syndrome” (PMOS) will help raise awareness—and improve care. This episode breaks down what PMOS actually is, why the new name matters, and how this androgen‑driven metabolic condition shows up across the lifespan, from irregular cycles and fertility struggles to increased cardiometabolic risk, especially once you hit the menopause transition. We also cover treatment options including metformin, inositol, and compelling new research on GLP‑1 receptor agonists, plus what all of this means for active midlife women when it comes to fueling, Reds/LEA risk, resistance training, and long‑term glucose control.

Carla DiGirolamo, MD, PhD, is a Double Board Certified Reproductive Endocrinologist and Obstetrician/Gynecologist specializing in women’s performance and menopausal medicine. She is also a Crossfit Level 1 trainer, Certified Nutrition Coach, and member of CrossFit Medical Society. She is a MedFit Care provider and provides weekly workouts and medical updates at her Substack Athletic Aging. She is an Endocrine Consultant for Wild Health and Women’s Health Director at Eternal Health. Dr. DiGirolamo is now seeing patients for virtual consultations for menopausal care and performance optimization. Visit her website drcarlad.com to learn more about her services and schedule an appointment.

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Registered massage therapist and athlete Tara Findlay nearly lost her life to fibroids, was thrown into chemical menopause, developed a “cranky” shoulder that threatened her career, and watched a long-quiet autoimmune condition roar back to life. This week, she shares how hormones, inflammation, and tissue capacity collide in midlife—and how massage, eccentric loading, “movement snacks,” and better recovery can help active women heal, prevent injury, and keep moving through and beyond the menopause transition.

Tara Findlay is a BC Registered Massage Therapist with 26 years of experience, a menopause educator, and a certified menopause coach. After navigating chemical menopause and a hysterectomy, she became passionate about helping women and healthcare practitioners understand the often-overlooked musculoskeletal effects of perimenopause and menopause. She co-created two online, self-paced courses—The Comprehensive Guide to Perimenopause & Menopause for RMTs and The Comprehensive Guide to Perimenopause & Menopause for Healthcare Practitioners—which help providers support midlife women through a perimenopause-informed lens. Known for translating evidence-based research into engaging, relatable teaching, Tara empowers practitioners to bring clarity and confidence to perimenopause care. She lives in Whistler, BC, and is committed to helping women stay active, resilient, and in the game through midlife and beyond. Learn more about her work at perimenopausewhisperer

Resources

Free Symptom Checklist here

Watch on YouTube

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Muscle and bone loss. Inflammation. Bloating, diarrhea, and other GI issues. Peri and postmenopausal active women can face myriad training and performance challenges. But the good news is that a lot of them can be helped with proper nutrition practices. This week we dive into the basics on how to fuel your active midlife body, including what to know about carbohydrates, ultraprocessed foods, energy availability, protein, anti-inflammatory foods, supplements, and more with sports dietitian Kristen Arnold.

Kristen Arnold MS, RDN, CSSD is a board-certified sports dietitian, cycling coach, retired professional athlete, and team sport director for USA Cycling and professional cycling teams. Her private practice is centered around empowering women through evidence-based sports nutrition coaching and information, and she has done research on improving postmenopausal women's health through nutrition strategies and counseling. You can learn more about her and her work at sportsnutritionforwomen.com.

Resources

Black Cohosh review here

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

This week’s guest, renowned midlife trainer Hailey Babcock, wants you to know one thing: No one is crushing it 100%. Not the celebrities or big names she trains; not the tens of thousands of women she works with, and certainly not herself. Hailey is currently going through it with brain fog, joint pain, 2 a.m. wake ups, migraines, MIA libido, raw emotions, and low motivation and mojo. That’s before you layer on the stress of running a business and parenting three kids. We dig into how she’s navigating her onslaught of symptoms while she keeps showing up for herself and her clients; why being “fit for your life” matters more than chasing perfection, and how building a strong body matters when life gets messy.

Hailey Babcock is the founder of Hailey Happens Fitness, an online fitness and nutrition brand dedicated to empowering women over 35 to feel strong, confident, and energized through every stage of midlife. A former gymnast, runner, and triathlete, Hailey has been a certified classical Pilates instructor for over 20 years and holds multiple certifications including TRX, kettlebell, barbell, foundational training, and ACE Certified Personal Trainer. Drawing on more than two decades in the fitness industry, she has guided over 50,000 women through online programs focused on fat loss, strength training, and sustainable nutrition, with a special mission to convert women in their 40s and beyond to the miracle of strength training. Committed to evidence-based practice, Hailey collaborates with renowned experts like Dr. Vonda Wright and Dr. Stacy Sims to ensure her methods reflect the latest in women’s health and aging science, helping women from all walks of life—high-profile leaders to everyday midlife women—find more health, happiness, and resilience through smart, supportive, science-backed fitness and nutrition strategies. You can learn more about Hailey and her work at haileyhappensfitness.com

Watch on YouTube

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr