The Body Pod

If you're a woman in perimenopause, menopause, or beyond and you've heard that strength training is important but aren't sure where power training, jumping, and plyometrics fit in, this episode is a must-listen. We sit down with plyometrics expert and PhD researcher Matt McInnes Watson to explore why midlife women need more than just lifting weights to support bone density, balance, mobility, fall prevention, healthy aging, and long-term independence. Matt breaks down the science behind plyometric training, tendon health, force production, reaction time, and how explosive movement can help women stay strong, capable, and athletic for decades to come.

In this fascinating conversation, Matt explains why power is one of the first physical qualities we lose with age, how plyometrics improve bone health, muscle function, coordination, cognitive performance, and injury resilience, and why traditional exercise programs often miss this critical piece of the longevity puzzle. You'll learn the difference between strength and power, why learning new movement skills is so important for brain health, and how simple activities like skipping, hopping, bounding, and multidirectional movement can improve everything from athletic performance to everyday confidence.

Whether you're looking to build stronger bones during menopause, improve balance and stability, prevent falls, increase athleticism, boost cycling or running performance, or simply move through life with more energy and confidence, this episode provides practical, evidence-based strategies you can start using today. Matt shares beginner-friendly approaches to plyometric training, how to safely build tissue capacity, and why adding speed, power, and reactive movement to your fitness routine may be one of the most powerful investments you can make for healthy aging, longevity, osteoporosis prevention, and lifelong strength.

Be the First in Line for Shred Happens: Our popular 6-week challenge aimed at shredding fat and building muscle kicks off this October. Personalized calorie/macro budget, educational video calls, workouts for both gym and home, prize giveaways and an incredible community of women doing it along with you. Save Your Spot →

Hailey Happens Fitness Membership is the only fitness investment that grows with you! Get instant access to my full training system and design a training year that fits your midlife goals and body.
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If you're a midlife woman trying to build muscle, lose stubborn fat, and finally get straight answers about protein, this episode of The Body Pod is required listening. Host Hailey Babcock sits down with nutrition scientist Mikki Williden, PhD, and nutrition coach Brandon DaCruz to tackle the online protein controversy head-on: is there really a "ceiling" of 1.6 grams of protein per kilogram of body weight, or does that number change entirely once a midlife woman is strength training and eating in a calorie deficit? Drawing on a 2025 meta-regression on protein dosing, Bill Campbell's body recomposition research, and decades of clinical experience, Brandon and Mikki break down exactly how much protein women over 40 need to protect muscle mass, support bone density, and build a body recomposition: losing fat and gaining muscle at the same time.

The conversation goes far beyond protein numbers, digging into the fat loss strategies every midlife woman should understand before trying them. Brandon explains protein-sparing modified fasts and rapid fat loss protocols — including who they're genuinely appropriate for and why chronic dieters and lean women trying to get leaner should approach them with real caution — while Mikki offers a more sustainable alternative using calorie cycling and diet breaks to create a deficit without the burnout. The two also unpack the real science behind spot reduction, walking through the physiology of fat loss (lipolysis, transport, and oxidation) to explain whether targeting fat loss in the abs, arms, or glutes is actually possible.

This episode also confronts the hidden hormonal risks of chronic dieting in midlife, including low energy availability, thyroid dysfunction, and declining bone mineral density, referencing the IOC's 2023 consensus statement on Relative Energy Deficiency in Sport. Hailey, Mikki, and Brandon also touch on GLP-1 medications, muscle loss, and the pressure many women feel to be "rail thin," closing with Mikki's simple 3-day food journal exercise designed to reveal what's really stalling fat loss progress. Whether you're navigating perimenopause, menopause, or just tired of conflicting advice, this roundtable delivers the nuanced, evidence-based guidance midlife women need to build muscle, lose fat sustainably, and protect their long-term hormone health.

If you love what you learned in this podcast, Mikki Wlliden is one of the featured experts in our Fat Loss Happens Education course starting September 8th. Join now for our 7-week science-backed education program that teaches midlife women how to lose fat, build strength, and keep results, without extreme diets or endless cardio.

Be the First in Line for Shred Happens: Our popular 6-week challenge aimed at shredding fat and building muscle kicks off this October. Personalized calorie/macro budget, educational video calls, workouts for both gym and home, prize giveaways and an incredible community of women doing it along with you. Save Your Spot →

Hailey Happens Fitness Membership is the only fitness investment that grows with you! Get instant access to my full training system and design a training year that fits your midlife goals and body.
Start training with a 10-day free trial →

This week's Best of The Body Pod episode was selected for a rerun because menopause education is something our community keeps asking for, and Dr. Louise Newson's insights are just as essential today as when we first released this conversation. If you missed it the first time, or need a refresher, this is a powerful conversation that every woman over 40 needs to hear. In this game-changing episode, Dr. Louise Newson, known as "the medic who kickstarted the menopause revolution," joins us to debunk menopause myths, explain hormone therapy (HRT), and redefine what healthy aging looks like. We discuss:
Why too many women are wrongly prescribed antidepressants for perimenopause
The essential roles of estrogen, progesterone, and testosterone in brain, bone, and heart health
The real science behind HRT and who it's for
Why individualized, evidence-based care matters
The dangers of medical misinformation and outdated menopause narratives
Whether you're in perimenopause, postmenopause, or just starting to ask questions, this episode offers empowering, no-nonsense insights to help you make informed health decisions. Dr. Newson's message is clear: no woman should suffer through menopause without support, education, and choice.

Be the First in Line for Shred Happens: Our popular 6-week challenge aimed at shredding fat and building muscle kicks off this October. Personalized calorie/macro budget, educational video calls, workouts for both gym and home, prize giveaways and an incredible community of women doing it along with you. Save Your Spot →

Hailey Happens Fitness Membership is the only fitness investment that grows with you! Get instant access to my full training system and design a training year that fits your midlife goals and body.
Start training with a 10-day free trial →

We're back with another Best of The Body Pod episode and this one earns a rerun because bone health is one of those topics that quietly becomes urgent for midlife women, often before we even realize it's happening.

In this episode, Dr. Lisa Moore (physical therapist, educator, and founder of Brick House Bones) breaks down the real differences between osteoporosis and osteopenia, walks us through her signature 4x4 strength training method, and explains why building bone density now is one of the most powerful things you can do for your long-term independence.

From fracture prevention to strength and balance, this conversation is packed with practical, science-backed guidance every woman over 40 needs which is exactly why we wanted to bring it back for anyone who missed it the first time.

Be the First in Line for Shred Happens: Our popular 6-week challenge aimed at shredding fat and building muscle kicks off this October. Personalized calorie/macro budget, educational video calls, workouts for both gym and home, prize giveaways and an incredible community of women doing it along with you. Save Your Spot →

Hailey Happens Fitness Membership is the only fitness investment that grows with you! Get instant access to my full training system and design a training year that fits your midlife goals and body.
Start training with a 10-day free trial →

As part of our Best of the Body Pod series, we're revisiting one of our favorite Body Pod conversations with one of our favorite guests. So many women think they have to wait until they've gone a full year without a period before hormone therapy is even on the table, but Dr. Heather Hirsch, founder of Join the Collaborative, says that's one of the most persistent myths in women's health. Her breakdown of the THRIVE Method and how to actually approach hormone decisions is just as useful now as it was the first time this episode aired.

In this episode of The Body Pod, hosts Hailey and Laura sit down with Dr. Hirsch for a wide-ranging conversation on perimenopause and menopause care, digging into her THRIVE Method: a framework for approaching hormone decisions through tracking symptoms, reviewing health history, researching safety data, and investigating one hormone at a time.

The discussion digs into testosterone therapy for women (still, as Dr. Hirsch puts it, a "data-free zone"), the safety and underuse of vaginal estrogen even in women already on systemic hormones, and the physiology behind genitourinary syndrome of menopause (GSM). She also makes the case that bone health deserves the same proactive treatment women's health gives to conditions like pre-diabetes, and highlights the growing role of strength training in protecting bone density during midlife.

For women who aren't ready for (or can't use) hormone therapy, Dr. Hirsch outlines a tiered approach starting with lifestyle changes and supplements before moving to non-hormonal medications or hormone therapy itself. She closes with a reassuring message: hormone therapy doesn't have to be all-or-nothing, and can be trialed short-term before making a longer-term decision. Listeners can find Dr. Hirsch at Join the Collaborative jointhecollaborative.com and on Instagram @HeatherHirschMD.

Be the First in Line for Shred Happens: Our popular 6-week challenge aimed at shredding fat and building muscle kicks off this October. Personalized calorie/macro budget, educational video calls, workouts for both gym and home, prize giveaways and an incredible community of women doing it along with you. Save Your Spot →

Hailey Happens Fitness Membership is the only fitness investment that grows with you! Get instant access to my full training system and design a training year that fits your midlife goals and body.
Start training with a 10-day free trial →