Fitness expert Kirsten Schultz shares powerful insights on staying healthy as we age, particularly for women over 40. Her approach emphasizes adapting workout routines and nutrition to women's changing hormonal needs, with practical strategies for maintaining strength and wellness.

• Training needs change dramatically as we age—shorter workouts (30 minutes) are more effective than long sessions
• High-intensity interval training (20-30 seconds intensity, 2 minutes rest) regulates hormones better than steady-state cardio
• Women should train differently than men—higher reps for legs (15-20) versus the heavier weights men typically use
• Aim for 1 gram of protein per pound of target body weight, focusing on easily digestible sources
• Eat within an 8-10 hour window, stopping by 5-6pm since "we gain weight at night, not in the morning"
• Recovery becomes crucial—consider red light therapy, infrared saunas, and neuromuscular massage
• Women need 8-10 hours of sleep (versus 6-8 for men) and shouldn't feel guilty about taking short power naps
• Cold therapies like ice baths work better for men; women may benefit more from heat therapies
• Regular movement helps injuries heal through increased blood flow
• Start with just 5 minutes of morning exercise to build a sustainable fitness habit

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Shanna Star Perret

Aging Strong: Fitness After 40 with Kersten Schulze

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