Redefine How You Age

Donna P Hetrick, Certified Clinical Nutritionist

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Health & Fitness
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Helping women build strength, vitality, confidence and longevity after 50

5d ago

Meet Sissy Simms. Doing what every Woman Over 50 Should Be Doing

Episode 5 features Donna's longtime client and friend, Sissy, who has worked with Donna for 30 years.Sissy isn't someone who loves going to the gym.She works a high-stress, sedentary job and spends 6–8 hours a day at a computer.So instead of trying to completely overhaul her life, Donna helped her find simple strategies that actually fit into the life she already has.The result? She started incorporating short "exercise snacks," strength training and more intentional protein intake—and began seeing meaningful changes in her strength, body composition, endurance and overall resilience. The lesson: You don't need more time. You need smarter strategies. You don't have to completely change your life to change your trajectory. Start where you are. Move More. Build Muscle. Eat Enough Protein. Plan Ahead. Measure What Matters. 00:00 — 30 Years of Friendship, Fitness & Aging Together 01:14 — The Reality of Being a Busy Working Woman 02:20 — Why Sitting All Day Changed Everything 04:13 — Looking Under the Hood: Body Composition Scans 05:27 — The Biggest Change: Strength Training 06:27 — Exercise Snacks: Small Bursts That Add Up 08:39 — The Unexpected Glucose Connection 10:13 — Why Am I Suddenly So Hungry? 11:45 — The Numbers Don't Lie: What Changed? 12:27 — The Scale Went Up—and That's a GOOD Thing 13:48 — Stronger, More Capable & More Resilient 15:26 — The Protein Challenge: Planning Ahead 17:18 — What Keeps You Consistent for 30 Years? 18:50 — Starting at 60, 65 or 70: It's Not Too Late 20:17 — Donna's Takeaway: Smart Strategies That Actually Work If you enjoyed this episode, please subscribe and share it with a friend who is trying to stay strong, healthy and independent as she ages. Redefine How You Age Helping women 50 and over build strength, vitality, confidence & longevity. Donna P. Hetrick Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst 🌐 Website www.donnaphetrick.com 📱 Follow Donna on Facebook & Instagram instagram.com/donnaphetrick https://www.facebook.com/LifestyleDonna https://www.linkedin.com/in/donna-hetrick-b173521b/ Age Strong • Live Long
Aug 10

Before You Buy Another Protein Powder...Get The Scoop!

Would you drink a protein powder if you knew it contained unnecessary ingredients—or potentially high levels of heavy metals? In this episode of Redefine How You Age, we're taking a closer look at how to choose a quality protein powder and protein bar—especially for women 50+ who are focused on maintaining muscle, strength and longevity. I'll walk you through: • What makes a protein powder a quality protein source • Why leucine matters for muscle protein synthesis • Artificial sweeteners, gums, thickeners and unnecessary fillers • Why third-party testing matters • Heavy metals in protein powders—and where they come from • Why plant-based and chocolate protein powders can present different considerations • Collagen peptides vs. true protein powders • How to choose an egg white protein powder • What I look for in a protein bar • Why protein bars should generally be considered a convenience food—not your primary protein source • Four protein bars I evaluated for protein quality, leucine potential, ingredient quality and convenience And most importantly, I'll give you a simple question to ask before you buy: "Is this actually helping me stimulate muscle protein synthesis? "EPISODE CHAPTERS 00:00 Welcome to Redefine How You Age 00:25 Continuing the Protein Series 01:02 What to Look for in a Protein Powder 01:52 Gums, Thickeners & Digestive Issues 02:32 Cheap Fillers & Proprietary Blends 03:07 The Heavy Metal Concern 04:14 What Third-Party Testing Really Means 04:59 Where Heavy Metals Come From 06:05 What the Research Is Showing 07:12 Whey vs. Plant-Based Protein 07:50 Collagen Peptides vs. Protein Powder 09:43 Choosing a Clean Protein Powder 11:25 Egg White Protein Powder 13:03 Choosing a Quality Protein Bar 14:28 Julian Bakery Egg White Almond Bar 16:15 Lineage Protein Bar for Humans 17:15 Just Ingredients Protein Snack Bar 18:16 Perfect Bar 19:12 Essential Amino Acids & Creatine — Coming Soon 19:43 The Bottom Line 20:13 What's Coming Next 21:09 Thanks for Listening CONSUMER REPORTS:https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/ CLEAN LABEL PROJECT TOP 16 CLEANEST PROTEINS https://cleanlabelproject.org/protein-powder-v2-category-tested-products/ If you enjoyed this episode, please subscribe and share it with a friend who is trying to stay strong, healthy and independent as she ages. Redefine How You Age Helping women 50 and over build strength, vitality, confidence & longevity. Donna P. Hetrick Certified Clinical Nutritionist • Fitness Trainer • Blood Chemistry Analyst 🌐 Website www.donnaphetrick.com 📱 Follow Donna on Facebook & Instagram instagram.com/donnaphetrick https://www.facebook.com/LifestyleDonna https://www.linkedin.com/in/donna-hetrick-b173521b/ Age Strong • Live Long
Aug 2

Strength Training After 50: Myths, Motivation & Muscle with Chris Glass

Can women over 50 really build muscle? Is it ever too late to start strength training? Will lifting weights make you "bulky?"In this episode of the Redefine How You Age Podcast, I sit down with my longtime friend and colleague Chris Glass, former champion bodybuilder, world-ranked powerlifter, ISSA Master Fitness Scientist, certified nutritionist, and personal trainer specializing in helping women over 50 build strength and maintain muscle.Together, we separate fact from fiction and discuss why strength training is one of the most powerful investments you can make in your future health, independence, and longevity.Whether you're brand new to resistance training or looking for encouragement to take your workouts to the next level, this episode will give you the confidence to begin. 00:00 Welcome & Introduction 00:28 Meet today's guest: Chris Glass 02:45 Why women over 50 need strengthtraining 03:50 Will lifting weights make womenbulky? 04:52 Overcoming gym intimidation 06:11 Is it ever too late to buildmuscle? 07:41 The biggest nutrition mistakeswomen make 09:36 Should women lift heavierweights? 12:44 Free weights vs. machines 13:42 Best beginner strength exercises 15:10 Exercise "snacks" forbusy women 16:18 How little exercise still makesa difference 17:25 Fact vs. Fiction: StrengthTraining Edition 18:22 Chris shares her upcoming book 20:17 Working with Chris & onlinecoaching 21:20 Final advice: Move more. Staystrong. 22:00 Coming next episode 22:21 Closing For more on Chris Glass and her Fitness & Nutrition App visit https://www.livingfitnessllc.com Also COMING SOON TO AMAZON "From Work Life to Fit Life" --Your guide to practical workouts, nutrition and lasting healthy habits. For more on Donna: 🌐 Website www.donnaphetrick.com 📱 Follow Donna on Facebook & Instagram instagram.com/donnaphetrick https://www.facebook.com/LifestyleDonna https://www.linkedin.com/in/donna-hetrick-b173521b/ Thanks for listening to The Redefine How You Age Podcast. If you enjoyed this episode, please follow the show, leave a review, and share it with a friend who's ready to redefine how she ages. Together let's Age Strong, Live Long.
Jun 30

Protein After 50: Why Leucine May Be the Missing Link to Building Muscle

You already know protein is important—but did you know the type of protein you eat and the amount of leucine it contains can determine whether your muscles actually respond? In this episode of Redefine How You Age, Donna Hetrick takes a deeper dive into the science behind muscle-building nutrition for women over 50. You'll discover: • Why protein alone isn't enough • What leucine is and why it "turns on" muscle proteinsynthesis • The ideal leucine goal for each meal • Animal vs. plant proteins—and how to make both work • Common mistakes women make that limit muscle growth • Practical strategies to preserve muscle, support metabolism, and age with strength This episode also includes practical tips for using AI to buildhigh-protein meal plans and simple ways to optimize every meal for healthy aging. Age Strong, Live Long. In This Episode 00:00 Welcome 00:32 Why Protein Matters More After50 01:01 Your Personal Protein Formula 02:01 Don't Fall for "HighProtein" Food Marketing 04:09 Top-Tier Protein Sources 05:35 Understanding Leucine 06:49 The Leucine Threshold 07:24 Plant-Based Protein Strategies 09:07 Reading the Leucine Chart 11:50 How Vegans & Vegetarians CanReach Their Goals 13:18 Muscle-Building Strategies 15:18 Protein Choices for Fat Loss 17:15 Common Protein Mistakes 20:20 Your Action Plan 22:06 Coming Next: Chris Glass GET FREE DOWNLOADABLE LEUCINE CHART HERE: **Copy & Paste link below in your favorite search engine: https://www.donnaphetrick.com/shop/leucine-in-quality-proteins-free-download FIND DONNA HERE: https://www.donnaphetrick.cominstagram.com/donnaphetrickhttps://www.facebook.com/LifestyleDonnahttps://www.linkedin.com/in/donna-hetrick-b173521b/Thanks for listening to The Redefine How You Age Podcast.If you enjoyed this episode, please follow the show, leave a review, and share it with a friend who's ready to redefine how she ages.Together Let's Age Strong, Live Long.
Jun 27

Muscle Matters: How to Build Muscle & Lose Body Fat After Menopause

Join me as I uncover why your old weight loss strategies are not working anymore. Two aging phenomena are making it difficult for your body to build muscle and reduce fat. It's never to late to build strength, preserve muscle, or take control of your health. I've got the formula and the fix! In today's episode I highlight the benefits of using a Smart Scale to track and measure your body composition. If you are still seeing just one number when you step on the scale - you are not getting the information you need.Here is a $25 off coupon if you decide you would like to start measuring and tracking! https://www.humehealth.com/DONNA9856400:00 Welcome01:18 Why Women Over 50 Struggle with Body Composition03:17 Understanding Sarcopenia04:34 What is Anabolic Resistance?05:39 The Two Keys to Building Muscle06:01 How Much Protein Do Women Need?08:43 Why Strength Training Matters11:19 Best Protein Sources12:27 Why the RDA Isn't Enough14:16 Testosterone and Muscle Health15:16 Why Body Composition Matters17:51 Smart Scales Explained20:01 Coming Next: The Science of ProteinThanks for listening to The Redefine How You Age Podcast.If you enjoyed this episode, please follow the show, leave a review, and share it with a friend who's ready to redefine how she ages.Find Donna here: https://www.donnaphetrick.com instagram.com/donnaphetrick https://www.facebook.com/LifestyleDonna https://www.linkedin.com/in/donna-hetrick-b173521b/

5 Episodes

Helping women build strength, vitality, confidence and longevity after 50

Creator

Donna P Hetrick, Certified Clinical Nutritionist
Years Active

2026
Episodes

5
Rating

Clean
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© Donna P Hetrick, Certified Clinical Nutritionist
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Redefine How You Age