Durability Over Longevity: Build Your Pain-Free Body with guest expert Juliet Starrett

Do you feel like you're constantly "climbing" a mountain of health advice but never actually reaching the top? In this masterclass episode, Samantha sits down with Juliet Starrett—CEO, 3-time World Champion athlete, and co-author of the blockbuster Built to Move. Juliet breaks down why we need to stop looking for "hacks" and start returning to what she calls Basecamp. This is a system of five essential habits designed for the "busy working mom" who doesn't have time to meal prep or spend three hours in a sauna but refuses to settle for a body that feels like a prison.

We’re diving into the "24-Hour Duty Cycle" and how to stop treating missed workouts like moral failures. From the secret of the "800-Gram Challenge" to the non-negotiable science of fueling your body within 30 minutes of a workout, Juliet gives us the practical, "no-weirdo-diet" blueprint for becoming durable enough to live fully and independently well into our 80s.

What You’ll Learn in This Episode:

1. The Basecamp System: The five critical daily habits that hold your health together when life gets chaotic.
2. Durability vs. Longevity: Why "durability" is a more powerful term for survivors and high-performers.
3. The 800-Gram Challenge: How to hit your fiber and micronutrient goals without the "prison" of constant tracking.
4. Kitchen Island Steps: Why 8,000 steps isn't a workout—it's intentional movement you can accumulate in your own kitchen.
5. Protein Timing: The "30 minutes or less" rule for women that changes the game for recovery and muscle building.
6. Toxic Cardio vs. Mass: Moving past the "restrict" mindset to signal to your body that it is safe to build muscle.
7. Low Energy Availability: Why under-eating is the secret scourge of midlife and how muscle mass actually lets you eat more.
8. And so much more!!!!

About Our Guest Expert:

Juliet Starrett is a certified Master Nutrition Coach, co-founder and CEO of San Francisco CrossFit, co-author of the Wall Street Journal bestseller Desk Bow and New York Times bestseller Built to Move, and co-host of the Ready State Podcast. Alongside her husband Kelly, she created the STAR system at the Ready State to guide clients toward pain-free, high-performing, and durable bodies. Juliet is a former professional Whitewater paddler with three world championships and five national titles.

Connect with Juliet:

Instagram: @julietstarrett

Website: www.thereadystate.com

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It shocked me that our laundry rooms are often one of the most toxic places in our homes.

After breast cancer, I began changing out my personal care and beauty but didn't even think about my cleaning supplies.

For...

Are you still trying to use your 20-year-old fitness routine to solve your 50-year-old body's challenges? In this episode, Samantha chats with fitness powerhouse Hailey Babcock, founder of Haley Happens Fitness, about why the "cardio is king" era we grew up in is officially over.

If you’ve felt intimidated by the new "heavy lifting" trend or confused by the conflicting advice on social media, this conversation is the breath of fresh air you’ve been waiting for.

Hailey breaks down why muscle is the ultimate currency for longevity and how to safely navigate the musculoskeletal shifts that happen when estrogen begins to leave the building.

This isn't just about "looking toned" (though Hailey has some spicy truths about that marketing buzzword!). It’s about building a bulletproof body that can survive a trip off a curb, a heavy suitcase, or a health crisis.

From the secret importance of grip strength to the "dosage" of recovery you didn't know you needed, Hailey provides a roadmap for women over 40 to feel strong, energized, and—most importantly—capable for the next forty+ years.

What You’ll Learn in This Episode:

1. The Recovery Mandate: Why you can no longer "crush it" in the gym on four hours of sleep and a stressful schedule.
2. Lifting Heavy vs. Lifting for You: How to find your personal "heavy" without risking injury or feeling like you have to be a powerlifter.
3. The "Long and Lean" Myth: The scientific truth about muscle growth and why "toning" is a misleading concept.
4. The Mozart Method: Why strength is a skill that requires a foundation before you try to play the "masterpieces" of max-strength training.
5. Hidden Weak Links: Why your grip strength and your foot stabilizers are likely the "limiting factors" holding back your progress.
6. The Bone Density Blueprint: Why your bones need "torque" and why pogo-jumps might be the most important move you aren't doing.
7. Polarized Training: The reason 15 minutes of "sprint" training—though miserable in the moment—is essential for your brain and your reaction time.
8. Strength Vs Skinny: Why strength training isn’t just for younger women—and why “strong beats skinny” is the new rule.
9. Hormonal Nuance in Midlife: How hormonal shifts after age 40 change recovery, performance, and exercise needs.
10. The Babcok App Differnece: How expert insights from Dr. Stacy Sims and Dr. Vonda Wright integrated into her programs (Be sure to catch those episodes a well -- Ep. 51 for Dr. Sims, Ep. 56 for Dr. Wright!)
11. …and much more about how to feel strong, capable, and energized at every stage of midlife.

About Our Expert, Hailey Babcock:

Hailey Babcock is the founder of Hailey Happens Fitness, an online fitness and nutrition brand dedicated...

Is your body starting to feel like a stiff, achy "prison"? For many women in midlife, rolling out of bed in the morning has become a symphony of pops, cracks, and "grumpy" joints.

In this episode, Samantha sits down with mobility expert Vanja Moves to challenge the cultural lie that physical decline is an unavoidable part of the aging process. Vanja shares the striking inspiration behind her philosophy and explains why "decades of neglect" are often mistaken for "getting older".

This conversation is a deep dive into reclaiming your physical agency. Vanja reveals why your one-hour gym session might not be enough to save your joints if you’re sedentary for the other 23 hours, and she introduces the "Movement is Medicine" framework. This episode isn't just about fitness; it’s about building a body that allows you to remain independent, vibrant, and capable well into your 80s and 90s.

What You’ll Learn:

1. The Grandmother Test: The simple floor-movement metric that predicts your long-term physical independence.
2. The "Medicine" Dosage: Why your current injuries aren't a reason to stop moving, but a reason to change your "dosage" of movement.
3. Western vs. Eastern Mobility: The hidden reason why Eastern cultures don't suffer from the same "age-related" mobility issues we see in the West.
4. The Squat Myth: Why common gym advice about "protecting your knees" might actually be making your joints weaker and more prone to injury.
5. Movement Snacks: How to integrate "organic" human movement into your busiest days without ever stepping foot in a gym.
6. The Estrogen Connection: How building lean muscle mass can act as a powerful ally for your body when hormones begin to shift.
7. Mind-Muscle Literacy: The secret to "rewiring" your brain to control your body’s end-range of motion safely.
8. 
   

About Our Guest Expert:

Vanja Moves is a movement and longevity expert who teaches a transformative approach to living in your body. Through her Movement is Medicine philosophy, she combines movement science, nervous-system literacy, strength training, and identity reprogramming into practical tools anyone can use to move better, feel stronger, and reclaim their physical life.

Vanja brings a unique perspective by treating movement as more than exercise—it’s a catalyst for mental clarity, stress relief, and personal growth. Her approach helps people reset, build discipline, expand capacity, and rewire their identity from the ground up.

Through Instagram, YouTube, and her podcast Making Moves, Vanja reaches millions with insights that cut through trends and misinformation, providing simple, actionable strategies that stick. She is a trusted guide for anyone looking to feel capable, grounded, and fully in charge of their body and life.

Connect with Vanja:

Instagram: vanja.moves

Website: