Meal planning doesn’t have to mean color-coded containers or spending your whole Sunday chopping vegetables. In this episode, Kim shares how one cozy bowl of chicken tortilla soup inspired her to create a brand-new 7-day high-protein meal plan that’s as realistic as it is delicious. Learn how planning with intention (not perfection) helps women in midlife hit their protein and fiber goals, keep blood sugar steady, and take the stress out of eating well—all without dieting. Let’s talk.&n...

Cholesterol has long been labeled the enemy—but for women over 40, the story is far more complex. Kim unpacks the truth about what really drives cholesterol levels, how menopause and hormones change the equation, and what small daily choices can protect your heart and energy for the long haul. She also shares her own family story with high cholesterol, the latest research on women and cardiovascular disease, and easy, realistic ways to lower LDL, raise HDL, and improve heart health naturally....

The scale doesn’t get to run the show anymore. This episode breaks down why fat loss in midlife plays by new rules—hello, hormones—and how to protect your muscle, boost your metabolism, and still enjoy your life. With humor, honesty, and a little sass, Kim shares how protein, fiber, strength training, sleep, and stress management can help you stop starting over every Monday. Let’s talk. Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices,...

You know how that one glass of wine that used to relax you now keeps you up at 2 a.m. wondering why your heart’s racing? Yeah, that’s not your imagination. In this episode, Kim gets real about why alcohol hits harder after 40, what the newest research actually says about “healthy drinking,” and how booze messes with your metabolism, hormones, and sleep. You’ll laugh, you’ll nod, and you’ll walk away with simple ways to drink less, feel better, and still enjoy your life—no guilt required. 💬 Le...

October means Halloween candy season—and Kim kicks things off with a confession about her Costco-sized candy stash and the tricks she uses to keep it out of sight until trick-or-treat night. From there, she dives into the question she hears most: should women over 40 be doing intermittent fasting? Kim explains what it actually is (no, it’s not magic), what the research really shows, and why it often ends up feeling like another quick-fix diet. She shares the sneaky downsides, who should skip ...

Your gut isn’t just about digestion—it’s basically your body’s mood factory. In this episode, Kim breaks down the wild connection between your gut microbes and your mental health, why food sensitivities can suddenly pop up in midlife, and how hormone shifts play a role. She also dishes out fun, doable tips to keep your gut (and your mind) happy—from fiber and fermented foods to probiotics, hydration, and stress-busting strategies. Let’s talk. Welcome to Her Season of Strengt...

Hormones change, metabolism slows, and suddenly your old workouts just aren’t working anymore. This episode breaks down the most common midlife exercise mistakes, why “bulky” is a myth, and the simple strength strategies that actually build results after 40. You’ll hear how progressive overload works, why recovery matters as much as sweat, and how fueling your body with protein keeps you strong, energized, and confident. Let’s talk. Welcome to Her Season of Strength—where women over 40 reclai...

Kim shares a personal college story of undereating, vending-machine “meals,” and cardio-only workouts that left her sick and exhausted, then breaks down what metabolism actually means in plain language. She explains why metabolism can shift in perimenopause and post-menopause, how under-eating, all-cardio training, and low protein slow things down, and what truly supports metabolic health: strength training, consistent fueling, protein, stress and sleep, plus daily movement. The episode also ...

GLP-1s might be the hottest topic in health right now, with names like Ozempic, Wegovy, and Mounjaro splashed across the headlines. But what do they actually do—and what should you know before considering them? In this episode, I break it down in real-talk style, with simple analogies (think thermostats and traffic cops) to explain how these meds quiet food noise, steady blood sugar, and in some cases, deliver big weight loss results. We’ll talk about the wins, the “watch-outs,” and why...

Balancing blood sugars is the number one nutrition strategy to support hormones in perimenopause and menopause. Kim explains how hormonal shifts impact insulin sensitivity, why steady glucose levels matter for energy, cravings, weight, and long-term health, and how to understand key labs like fasting blood sugar and A1C. With practical daily tips and an invitation to her free 5-Day Midlife Momentum Challenge, this episode equips women to take small, powerful steps toward better health. Let’s ...

The scale has never told the full story. In this episode, Kim shares her personal journey of letting the number on the scale define her worth and why women over 40 need to stop chasing weight loss. She explains how hormones, metabolism, and muscle change in midlife, why strength and protein are the true keys to fat loss, and how to measure progress without relying on the scale. This shift opens the door to more energy, confidence, and vitality—and sets the stage for the 5-Day Midlife Momentum...

Let's take a real and personal look at the meaning breasts hold for women at different stages of life. From my own journey of choosing implants and later having them removed, to the experiences of friends, family, and breast cancer survivors, we explore how choices around our bodies are always deeply individual. This is an open, caring conversation about femininity, body image, identity, and finding peace in the season you’re in. Let’s talk. Welcome to Her Season of Strength—where women over ...

In this episode of Her Season of Strength, Kim Duffy dives into the benefits of food journaling for women over 40—and why it’s often the first step she takes with her clients. She breaks down what tracking actually is, how to get started without obsession, and how to eventually transition into mindful eating and moderation. Kim also shares how this approach is built into her Fit After 50 Plus program starting Sept. 29, including exclusive early bird perks before August 24. Let’s talk. We...

In this episode, Kim shares a deeply personal story about postpartum anxiety and how it sparked her lifelong commitment to self-advocacy. She talks about the all-too-common symptoms women hide during perimenopause and menopause—and why speaking up matters. You’ll hear the stats, the reality, and a simple checklist for what to ask when looking for a doctor who actually listens. Let’s talk. Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their...

In this episode of Her Season of Strength, Kim Duffy breaks down the two biggest midlife health game changers: protein and strength training. She shares how both transformed her life in her 40s, despite being a dietitian for over 30 years, and how these habits can boost metabolism, energy, and confidence for women navigating perimenopause and beyond. This is a practical, powerful starting point for anyone ready to age with more strength and less frustration. Let’s talk. Welc...

I’m Kim Duffy, a 30-year dietitian and personal trainer, and this is Her Season of Strength—a podcast for women over 40 who are ready to stop shrinking and start building strength in every area of life. I share my own story of navigating perimenopause and taking back my energy, health, and confidence through sustainable changes. This show is your no-fluff, supportive corner of the internet where strength, real talk, and hormonal truth bombs meet. Let’s talk. Welcome to Her Season ...