423 episodes

The Fuel Your Strength podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength nutrition strategist and weight lifting coach Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.

Fuel Your Strength Steph Gaudreau

    • Health & Fitness

The Fuel Your Strength podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength nutrition strategist and weight lifting coach Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.

    Practical Cardio Training Tips w/ Jamie Scott Part 1

    Practical Cardio Training Tips w/ Jamie Scott Part 1

    Both strength training and cardiovascular fitness play an important role in your health and well-being. However, learning how to integrate both into your weekly training regime can be challenging. That's why I have brought my friend Jamie Scott on the show to give you some practical tips on implementing lower-intensity cardio into your routine.
    Key Takeaways If You Are Interested in Practical Tips for Zone 2 Training, You Should:
    Focus on the training-to-train approach, which will allow you to learn about your needs
    Find a balance between high-intensity and low-intensity training 
    Take your time and be patient knowing that you are providing your body with what it needs
    Your Overall Fitness Plan with Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health.
    Polar Extremes When you think about your training, do you ever think of it in terms of polarization? The truth is it takes many different types and intensities of training to achieve the results you are looking for. While it can be challenging to weave together all the training you should be doing, when you can distribute your training loads between the polar extremes, you can unlock different variations of metabolic reactions and build a more holistic training practice.
    It's Not One or the Other, It’s Both Jamie is a big believer in training within the ‘training to train’ category. This means taking the time to learn the art and science of training as it applies to you and only you. Great things take time, and by focusing on learning more about your body and what it needs, you can perfect the overlap between high-intensity and low-intensity.
    If you want to improve your endurance, strength, and ultimately the totality of your health picture, the key is learning how to balance the low intensity and high intensity. The benefits might surprise you.
    What are you excited to hear about in Part 2? Share your thoughts with me in the comments on the episode page.
    In This Episode Why ‘Zone 2’ is having a moment in the spotlight despite not being a new topic (12:50) Learn what exactly ‘Zone 2’ training is and the alias terms it can also go by (19:57) The importance of going through the training-to-train phase (35:03) Specific and unique benefits of ‘Zone 2’ training and why, if you are endurance training, it is a necessary piece of the puzzle (39:47) Breaking down the reasons as to why the overlap between high intensity and low intensity gets lost (45:56)
    Quotes “There is a real art to it. And that art is kind of a bit fuzzy. We deal with broad ranges rather than absolutes.” (28:57)
    “The trends that I am seeing… and some of the top minds in the field… have come out and said the feeling of a particular intensity is actually probably more important than the number.” (30:40)
    “There is a learning phase you have to go through. There are phases of training, and for as long as I can remember now, I have tried to teach people that you have to go through the training to train phase.” (35:25)
    “You are learning the art and science of training as it pertains to you, your body, your life, your context, your sport.” (35:35)
    “It's not one or the other, it's both.”  (46:02)
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    • 1 hr 3 min
    Injury, Pain, and Physical Therapy Over 40 w/ Dr. Leada Malek

    Injury, Pain, and Physical Therapy Over 40 w/ Dr. Leada Malek

    Getting back into training after injury or pain can be scary. Whether your injury is past or present or an ongoing or onset pain, learning to move between physical therapy and getting back into the gym requires some nuance. This is why it is so important to have a team working to help you achieve your goals and get you back to the training and activities you love.

    Key Takeaways
    If You Want to Improve Your Overall Health Over 40, You Should:

    Make sure to work with a trainer or team who is invested in your wellbeing Tweak your workout so that it feels good for your body right now, even if you need to do things a bit differently  Focus on the big picture of your health and your short and long-term goals
    Exercise is Medicine with Dr. Leada Malek
    Dr. Leada Malek is a licensed physical therapist and board-certified San Francisco Bay Area sports specialist. She is one of the 9% of US therapists who specialize in sports therapy. Dr. Malek uses a combined approach of manual therapy and specific therapeutic exercise to help her patients move better, perform better, and compete again. She believes that exercise is medicine. Whether you want to start moving more, move again, or improve, Dr. Malek is passionate about helping you get there.

    How to Age Your Way
    Dr. Malek knows that your scope of practice as a DPT, trainer, or other field in the industry requires cohesive training and a whole-person approach. This is why Dr. Malek focuses on client-centered care, especially for those of us who are over 40 and learning how to adapt our training to our bodies as we age. 

    Aging is beautiful, but you need to know how to keep your body strong as it changes. Your body is adaptable, and while it won't happen overnight, staying strong, fit, and healthy past your 40s and beyond is totally possible with the right attitude, training, and recovery.

    Getting Clear on Your Why
    One of the first things you need to get clear on, whether you are returning to the gym after injury, working to prevent chronic or onset pain, or just want to start taking care of yourself better, is that you have to be clear on your goals. Ask yourself what you are training for and how your goals play into what you want to do. This can help you support your body and mind. Exercising for life is crucial to your physical longevity, mental health, emotional state, and ability to handle life's stressors. 

    Dr. Malek is here to provide you with tools you can take with you throughout your life to ensure that you can do the things you want to do without the fear of injury. Are you ready to return to the gym after an injury or pain? Share your story, comments, and experiences with me in the comments on the episode page.

    In This Episode
    How to take a step forward if you have been stuck dealing with injury or pain (9:44) What you need to be thinking about as a person wanting to keep your body as healthy as possible (15:47) Learn how the old notion of staying still when dealing with injury or pain is changing (27:32) Tips for teasing apart the strings that make up your total physical and mental well-being (34:57) Discover the inspiration behind Dr. Malek’s new book ‘The Science of Stretch’ (39:33)
    Quotes
    “Proper programming, proper instruction, and consistency do wonders.” (16:05)

    “You can still get strong. The issue is I think we are made to believe that we are just supposed to get old and be old and feel old. And I think people need to understand that it is still possible and important. So no matter your fear, understand that this should be a priority.” (17:54)

    “The only bad workouts are the ones you are unprepared for, under-fueled for, and pushed through. Those are the workouts you want to be mindful of.” (28:25)

    “Everything is playing a role, and I think we just need to zoom out and recognize that we are working with a system and not just an injury.” (38:16)

    “As you get older, the b

    • 1 hr 3 min
    Cardiovascular Fitness & Training for Women w/ Dr. Alyssa Olenick (Part 2)

    Cardiovascular Fitness & Training for Women w/ Dr. Alyssa Olenick (Part 2)

    In the world of fitness and nutrition, there is so much misinformation and oversimplification of concepts out there. This is why Dr. Alyssa Olenick is here to continue our conversation surrounding everything from heart rate zones to perceived excursion and how to balance your intensity properly.
    Key Takeaways If You Want to Improve Your Cardiovascular Health, You Should: 
    Focus on getting fit and meeting the physical activity guidelines if you are just starting out
    Don't get caught up in the all-or-nothing perfectionist mentality when it comes to your heart rate
    Get over the idea that you have to annihilate yourself for fitness to count
    Finding Balance with Dr. Alyssa Olenick
    Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals.
    Learning to Love Zone 2
    Whether you are just starting out with your cardiovascular health journey or have been going for a while, there is a good chance the conversation surrounding Zone 2 has come up more than once. Dr. Lyss has a ton of experience in understanding and applying the nuance of research to everything from your heart rate, RPE, level of intensity, recovery, and so much more. Learning what to focus on and pay attention to at the different levels of your training will help alleviate your concerns about both strength training and cardiovascular fitness.
    Training in a Different Way
    Dr. Lyss wants to encourage you to think about your training program holistically. Balanced fitness training can help you develop characteristics for health, life, and longevity. However, this takes a different mental approach and view of what quality training and intensity are. It is not just about pushing yourself to your maximum; it is about looking holistically at your overall intensity to see where you can go harder because you have held back in other areas.
    Female physiology needs both strength and cardiovascular health. A well-rounded training and athletic approach program can help you be the most resilient human you can be.
    What is your relationship to cardiovascular training? Share your thoughts with me in the comments on the episode page.
    In This Episode Where to start when looking to improve your cardiovascular fitness (6:40) Understanding the role of heart rate and how to figure out where you need to be (20:58) How to assess your training distribution and fitness mindset throughout the week (31:27) What to do if you feel like you aren't working hard enough (36:04) Learn how to train in a recoverable way to ultimately do more (41:02) Quotes “Do not worry about the mode or how you do it or how intense it is or the zone that you are in; the first thing you need to do is get to the physical activity guidelines.” (7:29)
    “But you have to decide, once you have been doing this for a while, ‘what do I actually want from this?’.” (16:15)
    “When you are doing more intense exercise, you are having to focus more on your steps and your breathing and what you are doing. So these are all things that I like to use for checking in with yourself.” (30:25)
    “Not all training needs to be hard to be quality.”  (36:43)
    “Hybrid training is health. And it doesn't have to be running and lifting. It can be so many different things. But train multiple characteristics of your fitness.” (43:37)
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    • 50 min
    Fueling and Fitness for Women: Physiology, Metabolism & the Data Gap w/ Dr. Alyssa Olenick (Part 1)

    Fueling and Fitness for Women: Physiology, Metabolism & the Data Gap w/ Dr. Alyssa Olenick (Part 1)

    It is no secret that there are sex differences in fitness and nutrition. However, it might not be what you have been led to believe. Nutrition, training concepts, and fueling your workouts are key aspects to training whether you are a man or a woman. By empowering yourself with evidence-based science, you can take an informed approach to your fitness and strength training.
    Key Takeaways If You Are Interested in the Data Behind Womens Physiology, You Should:
    Work to understand what goes on in the research world
    Be careful of how things are marketed to you
    Listen to Part 2 of my conversation with Dr. Alyssa
    Facing the Facts with Dr. Alyssa Olenick
    Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals.
    Finding Faith in the Data
    While it is true that we need better data when it comes to female health in general, Dr. Alyssa says it's not all bad news. She encourages others not to be so critical of science and research until they really understand what it takes behind the scenes. The barriers faced are in part, the reason that we have this gap, but there is some solid data out there that can help you better understand your body and what it needs to succeed. By looking at the research with a lens of what we know, and where we need more information, you can translate that information into practical and usable tools that work for you.
    Don’t Believe Everything You Are Sold
    Unfortunately, what tends to happen is a ‘pinkifying’ effect from coaches, influencers, brands, and companies who are trying to put a pretty pink bow on anything deemed ‘for women only’. If you can avoid these marketing schemes and focus solely on what the research is telling us, you will see the results you have been looking for. 
    You don't need to engage with these cyclic and hormonal protocols, you just need to adopt proper training and fueling instead.
    Have you ever been told to do something differently because you are a woman? Share your thoughts with me in the comments on the episode page.
    In This Episode Discover Dr. Alyssa’s origin story and why she fell in love with studying exercise physiology (5:04) Learn about the Invisible Sports Woman Study and how it has changed our approach to female fitness and physiology (11:34) Understanding the degree of misinterpretation of science in the quest to understand ourselves (20:19) Where sex differences play a factor in terms of nutrition and the menstrual cycle (29:25) Why fasted training may not be as beneficial as we are sold (40:04) Quotes “Good education and good training can make all the difference in people's health and life, and so that's kind of just been my philosophy the whole way through.” (10:15)
    “You have always had permission to listen to your body. You have always had permission to just intensity based on perception. You have always had permission to take a rest day if you feel like hot, flaming raccoon trash can garbage. And you have always had permission to fuel yourself appropriately to support your training.” (26:28)
    “There is a difference between sex differences and menstrual cycle differences. Those are two completely different things that we are talking about here.” (29:52)
    “You don't need radically different things. We see this with cycle training and pregnancy and menopause. It's repackaged pinkifyed versions of training that are literally the same thing you probably have boy college football players doing, but in a nice pretty, pink, ‘this is safe for you and good for you’ package.” (36:20)
    “Whether you think you are an athl

    • 51 min
    The Mindset to Do Hard Things w/ Allison Grubbs

    The Mindset to Do Hard Things w/ Allison Grubbs

    Allison Grubbs seemingly came out of nowhere when it comes to rucking. Last year, she participated in her first GORUCK selection, and this year, she finished the GORUCK Selection as the only participant left standing. Allison's insight, wisdom, and mindset got her to where she is today, and she brings along a message of hope and tranquility that is incredibly inspiring.

    Key Takeaways
    If You Want to do Hard Things, You Should:

    Remember Allison's advice to chill out and enjoy the moment Find a community that supports your ambitions Stay calm and believe in your ability to do whatever you set your mind to
    Doing the Hard Stuff with Allison Grubbs
    Allison Grubbs is an endurance athlete and adventurer who is only the second woman ever to complete GORUCK Selection. Her journey from a self-proclaimed ‘average’ swimmer as a child to where she is today is a testament to her incredibly strong mindset and determination.

    Cool, Calm, and Collected
    Allison spent her childhood and teenage years swimming but never considered herself an athlete. Even today, she does not identify with the elite athlete status that her achievements have brought. Through a calm, cool, and collected mindset, Allison has shown that she knows how she operates and runs towards that any chance she gets. Her goals are to finish, keep moving, and be calm in stressful situations. She hopes to be a role model for other ‘badass babes’ in her community.

    Chill Out and Enjoy the Moment
    Allison and I have a lot of parallels in our stories. But what I find so remarkable about Allison is how she stays calm under pressure, knows herself, and goes for what she wants. 

    If you have a big dream or a big goal, Allison is proof that it is totally possible to achieve anything you put your mind to. Her personal process and fitness journey inspire anyone who knows it, which is why I brought her to the podcast today so that you, as the listener, can get to know her strength firsthand.

    How does your mindset impact your goals? Share your thoughts with me in the comments on the episode page.

    In This Episode
    A look back at Allison’s fitness background (5:15) Exploring the differences between endurance training, CrossFit, and more (20:32) What it is like to experience the GORUCK Selection (32:09) Why going for the most challenging possible thing can give you a sense of drive (43:13) Learn what it is like to get to the end of the GORUCK Selection as the final participant (1:00:55)
    Quotes
    “As I have progressed in the endurance events, endurance community, it’s just forward movement. Thats how I think of it now.” (24:02)

    “Most of the time, I just want to finish. That is almost always my goal, is just to finish something.” (30:31)

    “Everyone asks after that, ‘Why did you quit?’. Honestly, I have no idea. I was just really okay at that moment with being done and letting her go.” (50:43)

    “Part of this year that was so stressful was knowing that I could do it, but always feeling like nothing was good enough.” (54:04)

    “There is so much community support. I feel like these are my people. I don't know why, but they have accepted me, so it just feels right, it feels good.” (1:04:03)

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    FYS 389: The Benefits of Rucking for Women with Michael Easter
     

    • 1 hr 14 min
    Muscle & Longevity

    Muscle & Longevity

    When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it.
    Key Takeaways If You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should:
    Stop letting society tell you that you should be afraid of getting ‘too bulky’
    Dive deeper into the topics touched on in this episode 
    Learn and explore how muscle mass can improve your longevity and quality of life
    Muscle is More than Aesthetics
    For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you.
    Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle.
    Quality of Life Matters
    Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going. 
    When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success.
    Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page.
    In This Episode Understanding why some women are afraid of muscle and lifting heavy (4:44) Different roles that muscle mass plays which can be associated with longevity (6:47) The broad role your metabolism plays in relationship with your muscle tissue (10:09) How your muscle mass can regulate your blood sugar levels and insulin sensitivity (12:23) Why your adolescence can have a significant impact on your menopause transition (14:31) Quotes “When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that.” (2:35)
    “The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity.” (6:02)
    “Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life.” (8:57)
    “It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox.” (13:55)
    “We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise.” (18:21)
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    • 19 min

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