Strong, Not Stressed: Rethinking Fitness in Midlife with Kayla Girgen, RD

In this episode, I’m joined by registered dietitian Kayla Girgen to talk about what it really takes to build strength and resilience in midlife—without burning out. We dive into common fitness and nutrition myths that keep women stuck, how to train smarter (not harder), and why simple things like walking with weight—aka rucking—can transform your metabolism, muscle, and mindset. 

Timestamps:

[.15] Intro

[3:18] Interview with Kayla Girgen

[3:48] What actually counts as strength training?

[9:09] For women who are already active, what shifts should they make in mid life to better support bone density?

[12:38] Talk me through food for bone density 

[18:00] What are some shifts that I can make to my current fitness routine to make it beneficial to my changing body?

[21:43] After age 35, how much of our routine should be cardio vs strength work? 

[23:03] How often are you rucking?

[23:40] What exactly is rucking and how does it differ from walking?

[25:34] How does rucking compare to running, HIIT or cycling in terms of energy output, joint health or any of that?

[27:24] Is there science yet that looks at rucking?

[28:56] Let’s talk about weighted vests. What’s the difference between weighted vests and rucking and if it’s actually worth it?

[34:54] What would you say to people who say wearing a weighted vest or a pack with weight changes your posture and lead to injury?

[37:25] Is there a specific weight that needs to be carried? How do you know where to start? 

[39:42] Are you using a normal backpack or a specific backpack? 

[45:53] What are some of the biggest pitfalls that you see women run into when it comes to nutrition?

[53:02] What’s the easiest way for someone to start carrying the load?

[57:57] If a women only had 20 minutes a day, would you rather her ruck, lift or walk?

Episode Links:

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Ruck Fit

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