September 25, 2025 • 31 mins
The second puberty is real. As women navigate the challenging terrain of perimenopause and menopause, their bodies demand a completely different approach to fitness and nutrition—one that most traditional workout programs fail to address.
Fitness expert Alicia Jones joins us to reveal why the Jane Fonda-inspired cardio workouts that dominated women's fitness for decades may actually be working against women over 50. Drawing from her extensive background in kinesiology and her specialized work with aging women, Alicia breaks down the science behind why strength training becomes non-negotiable as estrogen levels decline.
"When estrogen drops, we lose its anabolic effects that previously helped us build muscle and maintain bone density," Alicia explains. "Simultaneously, our protein synthesis becomes less efficient, creating a perfect storm that makes maintaining strength increasingly difficult—unless we specifically target these changes."
The conversation shifts to one of Alicia's most remarkable success stories—65-year-old Judy who couldn't perform a basic lunge and became winded climbing a single stair. Now in her 70s, Judy performs power weight training, plyometrics, and conquers hiking trails throughout Europe. This transformation wasn't magic but the result of a carefully designed program addressing the unique challenges of aging female bodies.
Beyond the physical aspects, we explore the "Three C's" framework—confidence, choice, and community—that provides the psychological infrastructure for successful aging. These elements work together to combat the isolation and limitation that often accompany major life transitions.
The episode offers practical guidance on high-intensity interval training (properly defined, not the hour-long classes that claim the name), protein requirements specific to women over 50, and strategies for maintaining mobility and independence. Whether you're approaching this life stage or supporting someone who is, this conversation provides an evidence-based roadmap for thriving during and after "the change."
Check out Alicia's free masterclass on her three-phase food and fitness formula at alisajoneshealthyliving.com and discover why it truly is never too late to transform your health.
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Speaker 1 (00:02):
Well, hello and welcome back to the Healthy
Living Podcast.
I'm your host, joe Grumbine,and today we've got a very
special guest.
Her name is Alicia Jones, andAlicia helps transform the
health and lives of women over50 through her fitness and
weight loss strategies.
She's appeared on varioushealth and wellness television
(00:23):
programs and produced and hostedHealth Matters and the View
Health and Wellness on Rogers TV.
She's got a BA in kinesiologyand adds many certifications on
her list of qualifications,including National Coach of
Canada, advanced Sport Nutrition, certified Group Fitness and
many more.
Alicia, welcome to the show.
(00:45):
It's really great to have youhere.
Speaker 2 (00:46):
Thank you so much for having me.
I can't wait to dive intoeverything over 50.
Speaker 1 (00:51):
I love it.
I love it.
Well, I happen to be over 50,so it's good to hear.
I don't happen to be a woman,but I happen to be married to
one and have a lot of them in mylife, so I'm certainly
interested in where you go and Idefinitely like your business,
which carries the same name asmy podcast.
Speaker 2 (01:10):
Yes, alicia Jones, healthy Living and you being
healthy living, so we're allconnected here.
Speaker 1 (01:15):
I love it.
I love it, so why don't yougive us a little?
I like to hear about whatbrings people to their area of
expertise.
Many people have had some kindof a transformative incident or
experience in their life, andsome people just live in their
dreams.
So tell us how you got to thisplace.
Speaker 2 (01:36):
Yeah, I think, when it comes to the transformative
experience for me to get intohealth and wellness, that's very
different of how I got intoworking only with the over 50
population and the agingpopulation.
So I think my story intogetting into fitness is very
much like many.
You know, I was working in ajob I was actually in the hotel
(01:57):
industry at the time and I endedup going through a bit of a
depression and a lot of anxiety.
I wasn't sure about what I wasgoing to do and the direction I
was going to take, and so Iended up going to a gym and
exercising and it happened to bea great community.
It was a YMCA here in Canadaand it was such a great
community that I felt like thatwas my place.
(02:20):
Every time I was working out ordoing some form of fitness, I
felt happy, I felt like that waswhere I wanted to be, and
that's how I got into fitness tobegin with.
But then, years later, as I was, you know, I was working in
these box gyms and at the sametime I was studying kinesiology.
There was this huge shift thathappened for me when my mother
(02:44):
decided to do the CN Tower climbwith me, and so this is kind of
where the over 50 comes in,because growing up I grew up
with a mom.
She was a single mother to mybrother and to myself, and my
grandmother was the maincaregiver for us because my
mother was out working all thetime.
Speaker 1 (03:02):
Okay.
Speaker 2 (03:02):
But my grandmother grew up in a time when smoking
was considered the norm.
She was a nurse and she smokedright and back then you could
smoke in the doctor's office inthe car without seatbelts.
Yeah, everywhere, everywhere.
So it was the norm for her.
But by the time she got to theage of a grandmother and taking
care of us, she wasn't able to.
(03:23):
She had COPD cardiovasculardisease and so we often had to
get somebody to come in.
At the same time, mygrandmother was there to take
care of us.
And for me, like I'm sure you'veheard this, the relationship
with grandparents and theirgrandkids.
It's really, really special andI didn't want anybody else
taking care of me, except for mygrandmother.
Speaker 1 (03:46):
I'm a grandpa, I know all about it.
Speaker 2 (03:48):
That's it right.
It's all the fun.
Speaker 1 (03:51):
Yeah, exactly All the fun and none of the work.
Speaker 2 (03:54):
Exactly yeah, but you need to have that energy for
them.
You need to have thatwell-being?
Yeah, absolutely.
And so my grandmother wasn'treally able to do that.
And then, coming to this time,with the CN Tower climb that I
was speaking of, my mother led avery different life.
She, you know, did her weightwatchers, her, you know, fitness
classes.
(04:14):
She didn't really drink thatmuch, and so I was.
I had the all of these clientsthat were older women and they
were saying to me Alicia, I'mnot going to do the CN Tower
climb with you because I'm tooold to be doing it.
So, recruited the mother.
Speaker 1 (04:30):
That's quite a barrier there, right.
Speaker 2 (04:32):
Yes, exactly yeah.
So recruited the mother who was72.
And my slogan for that was ifshe's 72, so can you.
Speaker 1 (04:40):
I love it.
Speaker 2 (04:41):
And that, well, that was the turning point for me.
I was like I knew I wanted toonly work with aging population.
You kind of see that directionyou can take.
You can take the directionwhere maybe you don't even
really understand somethingyou're doing isn't healthy for
you.
Speaker 1 (04:55):
Right.
Speaker 2 (04:56):
But as we age, you could be the grandma that's
lying in bed or sitting on thecouch.
Speaker 1 (05:02):
Exactly 100%.
Yeah, my wife follows a lady.
I don't remember what her nameis, but I think she's 80 years
old and she's this fitness buffand she's out there exercising
and looking better than mostpeople half her age and what an
inspiration, right.
I mean, her mom's 96 and shedoesn't take care of herself,
(05:26):
but she's got this genetics thatjust lets her out, walk
everybody around and somehow sheshe just got the good cards.
But you can see the differencewhere sometimes you got to
really work for it, but you can.
Speaker 2 (05:40):
Yes, absolutely, and genes definitely play a part.
Speaker 1 (05:43):
Oh yeah, absolutely, yes, absolutely, and genes
definitely play a part.
Speaker 2 (05:59):
Oh yeah, absolutely yeah, I'd argue with that.
Well, so when you decided to gothis route, you know that's
where.
So all of my programs aregeared towards women over 50.
And I think there are a lot ofcommonalities, because it is
very different to train as awoman or it should be than it is
as a man.
Like we have men, we go throughperimenopause, menopause those
(06:19):
hormones really shift.
It's like a second pubertyalmost.
Speaker 1 (06:22):
Oh yeah.
Speaker 2 (06:23):
Yeah, yeah, and men, you guys go through andropause
but it's not quite the same.
Speaker 1 (06:33):
Have you felt that?
Um, you know I'm alsorecovering from cancer right now
, so I think that overshadowedall the andropause stuff, but it
I've raised up and and I'm, youknow, the finishing strokes of
killing this thing off.
And look at me, I'm still outhere talking to you.
You know, doing it, and nosurgery, no radiation was able
to really beat the hell out ofthis thing, and so I think, a
(06:55):
lot of it.
You know, there's some peoplethat get really extreme hormonal
um changes that affect themdramatically.
I I think mostly it's.
What do we do with it?
You know, we get depression, weget a little bad luck, we get a
little injury, we get a littlesick, whatever.
(07:17):
What do we do with it?
Right, some people lay in bedand complain and say, I don't
know, I'm stuck.
Other people say, well, I gotto figure this out and move
forward.
And so me, I love my life and Iwant to, you know, share the
things I learned.
So I turned it into myfull-time job and now, you know
that's a big part of thispodcast is I share my journey
(07:38):
with people and teach them howto find their answers, not just
do what I did, but how to go andfind those answers?
Because everybody's experienceis so unique as you find out.
You know everybody.
You can take a group of people1000 people all going through a
10 year cycle where they gothrough perimenopause, menopause
and, and watch them all, andthere'll probably be a dozen
(08:02):
different groups of categories,of types of reactions and
symptoms, and even you know whatthey did about it.
Speaker 2 (08:11):
Yeah, exactly yeah, and to your point as well.
Some of it is genetics, some ofit is environment, what you've
been exposed to or how you takecare of yourself.
There are a whole bunch ofdifferent factors that come
together so to decide on how youexperience perimenopause.
Speaker 1 (08:28):
A hundred percent.
I think that your spirit andyour mind have more to do with
it than all the other things.
You know your genetics.
You can't get away from.
But what decisions you make andhow you feel like, what's
motivating you, those things youhave control over, and I think
that they can become morepowerful than the actual
(08:49):
experience itself sometimes.
Speaker 2 (08:51):
Yes, absolutely yeah.
I think it comes down to, youknow, positivity is one thing,
but it comes down to have.
You heard of Tasha Urich.
She talks about the three C's.
It's we need in our lives tohave a level of confidence, you
know so, confidence even in thatyou can beat this thing or you
can, you know you can deal withthe symptoms of perimenopause.
(09:11):
We need to have that level ofchoice and community, and those
are the three C's.
Speaker 1 (09:19):
I haven't heard of her specifically with that, but
I totally agree with that.
Speaker 2 (09:25):
Yeah, and then each of those come into different
place.
So, for example, if you feellike you have really bad
symptoms when you're goingthrough perimenopause and you
believe you have no choice in it, then you're more likely to
suffer depression.
That area of your life is morerestricted, and so your health
is going to suffer as aconsequence Right, you give
yourself fewer options becauseyou don't see them.
(09:47):
That's right, you don't see them.
That's it.
I think that's it.
It's a part of the mindset ofhow can we start to shift our
beliefs and how can we createcommunity and how can we nurture
our confidence, because we canalso have.
you can also feel like you'rereally great at something, as in
you know, like I love toexercise it doesn't mean that
internally I could have thisreally great confidence overall
(10:10):
in my wellbeing or my life, andso it's also really important to
reflect and understand where wehave these certain areas.
Where are we confidentinternally and where are we
struggling?
Speaker 1 (10:28):
Community is key for that, and that's actually one of
the really fundamental reasonsfor this podcast is building a
community so that listeners cancome in and find people that
they connect with and the guestsand can find people that you
know, agree and want toparticipate with the things they
do and ultimately there's sortof a global community developing
not in a formal way, but it'shappening.
And I think community offers acouple of different things.
(10:51):
One, it offers possibility topeople who might not see it if
they were by themselves.
But two, it keeps you in check.
You know if you think you'redoing better than you are and
you're walking around.
But two, it keeps you in check.
You know if you think you'redoing better than you are and
you're walking around.
You know confidence is great,but if it's not built on reality
, sometimes it can cause youproblems and somebody can come
along and do something with youand you're like, oh wow, I'm not
(11:12):
so good after all.
Maybe I got to put some work in, you know, and both sides of
that can be important.
Speaker 2 (11:22):
And I also think with community.
It's about understanding.
You're not alone.
For example, you've told yourstory and I think we can get so
much in our own head that we'rethe only ones that feel this way
.
We're the only ones thatexperience this.
So to hear those other stories,that, yeah, really makes us
realize that we're not in thisalone, whatever the case may be.
Speaker 1 (11:38):
And the truth is none of us are alone.
You know everything we've done.
A million people have gonethrough.
You know everything we've done.
(12:04):
A million people have gonethrough.
You know, the world's beenaround for a long time.
There's been people on thisplanet for a's just a matter of
finding the people that maybecould share that with you.
So you don't.
You know, it's funny like evenwith joys, people do great
things or accomplish somethingwonderful, but it's really not.
It's really kind of emptyunless you have somebody you can
share it with.
It's like I caught this greatfish all by myself out in the
stream.
Nobody saw it.
I let it go.
(12:24):
And what am I going to do?
Tell somebody about it, maybetake a picture.
It's beautiful for me and I geta lot out of it.
But when you're with somebodyand they get to share that with
you, whatever it is, it makes itmany fold better.
So community is key in all ofthis, for sure.
Speaker 2 (12:42):
Oh, I totally agree, and that can even be online,
which that's because I thinksome people find it, you know,
isolating that they're doingthings on the computer, but
there's so many greatcommunities out there that are
online, yeah.
Speaker 1 (12:55):
You know, this information age is a
double-edged sword.
I tell people everything's adouble-edged sword, you know.
I mean the treatments I've beentaking.
You know, the natural ones, theWestern ones, they all have
their strengths and weaknessesand it's up to me to find that
balance and that stack to makesure that that's the thing best
for me.
But if I did too much on onething or focus too much on one
(13:18):
thing, it would have adetrimental effect.
And I think it's like that witheverything and information.
Like you know, when I startedstudying herbs, it was, you know
, in the early 80s and there wasno computers.
I went to old used bookstoresand bought seeds and learned
myself, you know, found acommunity and found old people
that taught me stuff.
And then eventually computerscame along and now look at it,
(13:41):
it today.
You just type something in andyou're a whiz in no time.
And both sides have theirstrengths and both sides have
their weaknesses.
And you know, with all theinformation, literally, I can
learn anything that can belearned.
But when you got to go and huntfor it, you learn it in a maybe
a little different way andmaybe it sticks you a little
better, maybe your experience isa little deeper and maybe I
(14:03):
could teach it better.
Speaker 2 (14:04):
I mean, you know it's hard to say, but yeah, I think
that we're also with the thetechnology age.
We're a little bit good ateverything but, you know,
there's only a few.
For example, you're a realexpert in herbs, right, that is
your specialty.
That's what you're great at, um, you know all my textbooks.
I'm really great at physiologyand nutrition and and you know,
(14:25):
uh and exercise all of those funthings right but you know, on
the online I'm a little bit goodat.
You know my self-help orself-love.
You're talking about the bookor you know things like that.
So we're over.
We're more spread out in ourknowledge instead of niche down
for certain things.
Speaker 1 (14:43):
I find I totally agree and I think with AI,
people are getting more and morethat way and I don't know,
we'll see where it goes.
I think that there's alwaysgoing to be people committed to
truth and to sharing informationand really being focused on the
reality of things, and we'llget through it all, I think.
Speaker 2 (15:04):
Yeah, and it definitely is something as well
where, online, you have to becareful with the information
you're given.
You do have to research, andit's not just about this
simplistic spread of informationthat you have.
You really have to dive deepand find out.
Is it even factual, or is itsome influencer telling you to
do something?
Speaker 1 (15:24):
You have to source your sources and go back all the
way as far as you can, and youknow so he was paying for it and
see, you know, all right.
So it's a different challengethat you have instead of finding
the information.
And even when I was, you know,going to old used bookstores, I
got a hundred herbal books, andthey don't all agree with each
other, because there aredifferent points of view,
(15:45):
different locations in the worldand people have different
experiences with differentplants, and so you always have
to be a critical thinker.
And I think that that's a keyto it all is, you know we seek
knowledge and truth and then wewant to share it.
So, you know, really focus onthat.
And you know we seek knowledgeand truth and then we want to
share it.
So, you know, really focus onthat.
And you know, check yourselfand double check yourself.
(16:08):
I think it helps a lot.
So your program it's it soundsto me like it's a personal
trainer type program or it'sit's a group program as well.
So tell us how it works.
Speaker 2 (16:19):
Yeah, I'm not a huge fan of the word personal trainer
, only because I feel like it.
I don't.
I.
I remember the days becauseI've been in this industry for a
very long time, you know.
So I remember the days when itwas the hulky men inside, you
know the gym, kind of puff, puff, puff.
And the women would feel reallyintimidated.
I think we're still gettingalong, we're coming a long way
(16:42):
from that now, but you know, Iconsider myself more a coach or
an expert in women over 50.
All right, and my program isOver 50, fit and Fabulous, and
what it does is it talks aboutthe nutrition side of things,
because the food and the fitnessformula shift with age.
So we talk about the food andwe talk about how that shifts
and we talk about the fitnessside.
(17:03):
And the big component with thefitness side is adding in
strength training Because,especially with age, I think a
lot of us women have been, youknow, kind of almost brainwashed
into the Jane Fonda.
Let's do a cardio workoutworkout, yay, put our leg
warmers on.
But really we're missing out onthat piece of enhancing lean
(17:25):
muscle because that declineswith age.
We really need to be focusing inon that Also for bone density,
as well?
Speaker 1 (17:31):
Yeah, I think you're spot on I you know, as I get
older, I've been doing a lot ofbiohacking and you know fitness
seeking and you know I lost 50pounds about eight years ago and
that was the beginning of myjourney, before I got my
diagnosis.
So I got super healthy and thenfound out I had a an obstacle
to overcome.
But meanwhile I've learned somuch about you know nutrition
(17:54):
and and um fitness, and you knowstrength training, resistance
training, um, and then you talka lot about HIIT training.
That becomes as you get older.
Like you said, we lose musclemass, we lose bone density and a
lot of people, and we lose ourlung capacity, that's another
big one the lung capacity, andthat's a very, very big
(18:24):
predictor of quality of life.
Speaker 2 (18:24):
It's called our VO2 max, how we use oxygen in our
body when we're doing theseexercises, and that declines
with age, no matter what.
We can't just keep this magicnumber as high, high, high as it
was in our 20s, but the thingis that we also don't use that
percentage of it.
We don't ever use our max of ourVO2 max.
So we can still improve quite alot and always maintain a
really great quality of life.
And you can still improve quitea lot and always maintain a
really great quality of life.
And you can only do thatthrough things like high
(18:46):
intensity interval training.
Speaker 1 (18:48):
I totally agree.
I've gone through a lifetime oflung problems and I have had,
you know, asthma and an allergyto aspergillus, which has given
me chronic pneumonia, and soI've gone through, you know,
every kind of thing and Iultimately came up with a
(19:08):
treatment that worked for me,and the doctors really couldn't
do it without steroids, andsteroids have this long term
negative side effect that Iwasn't willing to go through.
But the last time they testedme, they said I had lung
capacity of about 70, 70%, butit's operating at 115%.
(19:29):
Oh, that's amazing.
So I've been able to take whatI have, in spite of the scarring
, in spite of the damage thathas happened to me for a
lifetime of this, and still gotit to work as good as it
probably ever could, and sothat's amazing.
Speaker 2 (19:47):
It goes to show, when you take care of yourself, what
you can do.
Speaker 1 (19:50):
It is.
It's totally true, you know.
I think you know we have a lotof guests that talk about
longevity and telomeres and allthese different.
You know I call it biohacking,but it's just you know answers,
finding solutions, and there'sso many things they all have in
common and that's one of thereasons I love to have a really
(20:19):
diverse, you know subject matterout here, because everybody
kind of dives deep into onelittle thing.
And oxygen is a big part of mycancer treatment.
You know, cancer doesn't likeoxygen and healthy cells love it
, and so guess what?
I'm gonna give myself as muchof it as I can possibly give,
and it helps the healthy cellsand weakens the cancer cells.
So there's so much to all ofthat.
So tell us about, you know, thehigh intensity interval
(20:40):
training.
I've heard a lot of things,both positive and negative,
about it, and it's just likeeverything you know, like every
single thing, there's going tobe somebody that says I got this
great answer and there's gonnabe somebody else that says, well
, yeah, except for yourligaments and your connective
tissue or whatever you knowtheir beef is.
And, like I said, everything'sa double-edged sword.
(21:02):
So tell us about how younavigate this program.
Speaker 2 (21:07):
Yes, and when it comes to high-intensity interval
training, I'd love to know whatthe negatives are, because
there's always a workaround,there's never one solution.
So, for example, all I careabout with high intensity
interval training is that you'regetting into a place where you
can no longer have aconversation.
You're high in your breathingand it's very, very hard to
(21:30):
breathe.
Speaker 1 (21:30):
And you only need to be there for a little while.
Speaker 2 (21:33):
You don't need to be there for a long period of time.
It really does depend on whereyou are and where you're
starting in your high-intensityinterval training journey, and
it doesn't need to be long.
So some people are doing theseclasses that are high-intensity
interval training classes.
They're an hour long.
Speaker 1 (21:48):
Well, you are not doing it's like running a
marathon.
Of course you're going todestroyperse your body Exactly.
Speaker 2 (21:53):
And for you to actually have obtained that very
high intensity.
If you're doing that for a fullone-hour class, I can guarantee
you are not doing properhigh-intensity interval training
.
Speaker 1 (22:04):
Right.
You cannot sustain it for avery long time You're not
pushing yourself hard enough andthen you're not getting that
full value of it.
I mean, the whole point is toget yourself to where you can't
do anything else but that, andthen you let go.
Speaker 2 (22:16):
That's it.
And just to show how safe it is, though, you know I go to the
conferences each year forfitness, and there was a medical
doctor that came on, and he wasa heart surgeon and all of his
patients, once they've gonethrough heart surgery,
automatically get high highintensity interval training,
because what happens is, onceyou've gone through and I'm not
(22:39):
talking about every type ofsurgery what he specified in
Once you stand up if you arereally weak or tired and you
haven't worked out from walkingfrom one chair to another chair
that might be just a couple ofmeters away your heart rate's
going to rise really high to getto
that chair Right.
That's high intensity intervaltraining.
(23:00):
You sit down on the chair andthat was literally all this man
did.
He had a room full of chairsand a part of the rehab process
was getting the individual to gofrom one chair to the next and
sit down and, when they feltready, go on to the next, Going
up a flight of stairs.
You know for a lot of peopleyou go up a flight of stairs you
will feel totally out of breath.
I don't personally, because Iwork on that.
(23:24):
But you know you might go up aflight of stairs, especially if
you're new to fitness.
Speaker 1 (23:27):
Oh yeah.
Speaker 2 (23:45):
Uphill climb is one of the quickest way to wear
yourself out.
Go up to a high altitude and doit and you'll EPOC, which is
excess post-exercise oxygenconsumption.
So basically, our wholemetabolism has to speed up to
get us to this balanced statehomeostasis.
Our body loves being in balancein this homeostasis state and
(24:11):
so when that balance is off, wewill do all of the physiology in
our body, everything in ourbody is going to do everything
in its power to get back to thebalanced state.
And so to do that, you rev upyour metabolic rate, you're
replenishing the oxygen and then, on top of it, the body's like.
This might not be a once in awhile thing, this might happen
more often.
So we need to adapt the body toa level that is going to allow
(24:31):
us to handle this.
So there are acute responses orchronic responses to exercise,
but even one bout you get thatacute response Absolutely.
Yeah, so there are benefits toit and it's really beneficial
for a lot of the women they wantto lose weight when they come
to me.
Well, you going on your nicewalk is fabulous for
(24:52):
psychological reasons, but it'snot going to help you lose
weight.
What's going to help you is theweight training which is going
to help enhance lean muscle.
It's highly metabolicallyactive, so you burn more
calories, and it's thehigh-intensity interval training
and I love that because it'snot just for weight loss.
We need our lean mass forquality of life, bone density
for quality of life and lungcapacity for quality of life.
(25:15):
So it is the magic two combo.
Speaker 1 (25:18):
So briefly.
I knew this was going to happen.
We're going to blast throughour time really quickly, but
nutrition is such a big part ofthis and with women over 50,
what do you think if there's acouple of really key points you
could bring out, what's your?
Speaker 2 (25:34):
take on that.
My number one thing is overall,in general, women tend to eat
less protein than men and Ithink it's because there's this
idea that it has to be meat Like.
You need to have this huge slabof meat on your plate.
And I'm not saying that ifyou're vegetarian or you prefer
to have plant-based sources, byall means go ahead.
(25:55):
Or you're more into fish, byall means go ahead.
But you do need to prioritizeprotein, especially as a woman.
Estrogen levels drop andestrogen is anabolic, which
helps grow muscle.
It helps us with our bonedensity and so when we don't
have that ability to help usgrow muscle, like we did when
the estrogen was high, we needother ways of doing that.
(26:16):
And protein synthesis also goesdown.
So our ability to use proteinthat comes in, we don't use it
as efficiently to help us growthe muscle.
So eating a proper amount ofprotein is going to help us
maintain lean muscle, grow leanmuscle if we're lifting weight,
and it's also going to help uswith that protein synthesis.
(26:37):
The more we have in our body,the more possibility we can
absorb some, because we've gotit there.
Speaker 1 (26:42):
Got it All right Now.
I always like to hear you knowso many great guests have come
and been so transformative forso many people.
I always like to hear kind of astory of transformation.
Why don't you share one of theclassics you have of somebody
you've helped in a dramatic way?
Speaker 2 (27:03):
I love to talk about Judy.
She came to me at 65 becauseshe retired and she wanted to be
healthy.
We we just did a simple fitnesstest and she wasn't even able
to do a spreading of the leglunge, so one leg in front of
the other, because her balancewas so off she wasn't able to do
that.
She had three little stairs inher house.
(27:23):
I asked her just to go up oneof the three and she would get
out of breath at about a minuteand a half.
Now she's in her 70s.
She is doing full power weighttraining.
She's oftentimes she's my guineapig.
I'll say will you come in andbe the volunteer to show people
that at any age you can do this?
She does plyometrics, she'sjumping, she does these huge
(27:46):
hike tours with her um friends.
So she went to Utah, she wentto um, she did the, the I can't
even remember what the like theAlps she's done.
Like she's done all of thesetrips right now she's in Italy.
She's doing um, a whole bunch ofhiking trips in Italy, so her
retirement has turned into thisamazing, powerful strength,
(28:08):
building fun with travel andevents, because she started
weight training and taking careof herself at 65.
Speaker 1 (28:17):
That is beautiful.
That is beautiful.
Well, alicia, why don't you?
If you could wrap up everything, if you had, you know, one
elevator pitch to throw outthere to say hey, this is the
message I have for you, whatwould that be?
Speaker 2 (28:31):
It's never too late.
No, you are not too old and youcan get started with some
really simple, simple weighttraining and not even high
intensity interval training, butsimple weight training and some
simple nutrition shifts thatcan really transform your life.
Speaker 1 (28:48):
I love it and, maybe as important, you're going to
find plenty of people over 50 inour demographic listening to
this show.
They're going to go.
How do I get ahold of this lady?
So how does somebody reach you?
Speaker 2 (29:02):
Well, I can give you the link to my free masterclass,
which talks about thethree-phase food and fitness
formula that every woman needsto go through, and we go in
depth on what to do.
And my website isalisajoneshealthylivingcom.
And check out my YouTube,because that's where I'm on most
and there's a lot of freevideos, free workouts and free
information.
Speaker 1 (29:21):
Wonderful.
Well, as I offered before, Ithink we have lots more to talk
about.
I'd love to have you back onthe show, but we're grateful
that you joined us and just wantto say thank you.
Speaker 2 (29:32):
Thank you for having me.
Speaker 1 (29:34):
All right, this has been another episode of the
Healthy Living Podcast.
I'm your host, Joe Grumbine.
I want to thank all thelisteners for your support and
we will see you next time.
Well, hello and welcome back to the Healthy
Living Podcast.
I'm your host, joe Grumbine,and today we've got a very
special guest.
Her name is Alicia Jones, andAlicia helps transform the
health and lives of women over50 through her fitness and
weight loss strategies.
She's appeared on varioushealth and wellness television
(00:23):
programs and produced and hostedHealth Matters and the View
Health and Wellness on Rogers TV.
She's got a BA in kinesiologyand adds many certifications on
her list of qualifications,including National Coach of
Canada, advanced Sport Nutrition, certified Group Fitness and
many more.
Alicia, welcome to the show.
(00:45):
It's really great to have youhere.
Speaker 2 (00:46):
Thank you so much for having me.
I can't wait to dive intoeverything over 50.
Speaker 1 (00:51):
I love it.
I love it.
Well, I happen to be over 50,so it's good to hear.
I don't happen to be a woman,but I happen to be married to
one and have a lot of them in mylife, so I'm certainly
interested in where you go and Idefinitely like your business,
which carries the same name asmy podcast.
Speaker 2 (01:10):
Yes, alicia Jones, healthy Living and you being
healthy living, so we're allconnected here.
Speaker 1 (01:15):
I love it.
I love it, so why don't yougive us a little?
I like to hear about whatbrings people to their area of
expertise.
Many people have had some kindof a transformative incident or
experience in their life, andsome people just live in their
dreams.
So tell us how you got to thisplace.
Speaker 2 (01:36):
Yeah, I think, when it comes to the transformative
experience for me to get intohealth and wellness, that's very
different of how I got intoworking only with the over 50
population and the agingpopulation.
So I think my story intogetting into fitness is very
much like many.
You know, I was working in ajob I was actually in the hotel
(01:57):
industry at the time and I endedup going through a bit of a
depression and a lot of anxiety.
I wasn't sure about what I wasgoing to do and the direction I
was going to take, and so Iended up going to a gym and
exercising and it happened to bea great community.
It was a YMCA here in Canadaand it was such a great
community that I felt like thatwas my place.
(02:20):
Every time I was working out ordoing some form of fitness, I
felt happy, I felt like that waswhere I wanted to be, and
that's how I got into fitness tobegin with.
But then, years later, as I was, you know, I was working in
these box gyms and at the sametime I was studying kinesiology.
There was this huge shift thathappened for me when my mother
(02:44):
decided to do the CN Tower climbwith me, and so this is kind of
where the over 50 comes in,because growing up I grew up
with a mom.
She was a single mother to mybrother and to myself, and my
grandmother was the maincaregiver for us because my
mother was out working all thetime.
Speaker 1 (03:02):
Okay.
Speaker 2 (03:02):
But my grandmother grew up in a time when smoking
was considered the norm.
She was a nurse and she smokedright and back then you could
smoke in the doctor's office inthe car without seatbelts.
Yeah, everywhere, everywhere.
So it was the norm for her.
But by the time she got to theage of a grandmother and taking
care of us, she wasn't able to.
(03:23):
She had COPD cardiovasculardisease and so we often had to
get somebody to come in.
At the same time, mygrandmother was there to take
care of us.
And for me, like I'm sure you'veheard this, the relationship
with grandparents and theirgrandkids.
It's really, really special andI didn't want anybody else
taking care of me, except for mygrandmother.
Speaker 1 (03:46):
I'm a grandpa, I know all about it.
Speaker 2 (03:48):
That's it right.
It's all the fun.
Speaker 1 (03:51):
Yeah, exactly All the fun and none of the work.
Speaker 2 (03:54):
Exactly yeah, but you need to have that energy for
them.
You need to have thatwell-being?
Yeah, absolutely.
And so my grandmother wasn'treally able to do that.
And then, coming to this time,with the CN Tower climb that I
was speaking of, my mother led avery different life.
She, you know, did her weightwatchers, her, you know, fitness
classes.
(04:14):
She didn't really drink thatmuch, and so I was.
I had the all of these clientsthat were older women and they
were saying to me Alicia, I'mnot going to do the CN Tower
climb with you because I'm tooold to be doing it.
So, recruited the mother.
Speaker 1 (04:30):
That's quite a barrier there, right.
Speaker 2 (04:32):
Yes, exactly yeah.
So recruited the mother who was72.
And my slogan for that was ifshe's 72, so can you.
Speaker 1 (04:40):
I love it.
Speaker 2 (04:41):
And that, well, that was the turning point for me.
I was like I knew I wanted toonly work with aging population.
You kind of see that directionyou can take.
You can take the directionwhere maybe you don't even
really understand somethingyou're doing isn't healthy for
you.
Speaker 1 (04:55):
Right.
Speaker 2 (04:56):
But as we age, you could be the grandma that's
lying in bed or sitting on thecouch.
Speaker 1 (05:02):
Exactly 100%.
Yeah, my wife follows a lady.
I don't remember what her nameis, but I think she's 80 years
old and she's this fitness buffand she's out there exercising
and looking better than mostpeople half her age and what an
inspiration, right.
I mean, her mom's 96 and shedoesn't take care of herself,
(05:26):
but she's got this genetics thatjust lets her out, walk
everybody around and somehow sheshe just got the good cards.
But you can see the differencewhere sometimes you got to
really work for it, but you can.
Speaker 2 (05:40):
Yes, absolutely, and genes definitely play a part.
Speaker 1 (05:43):
Oh yeah, absolutely, yes, absolutely, and genes
definitely play a part.
Speaker 2 (05:59):
Oh yeah, absolutely yeah, I'd argue with that.
Well, so when you decided to gothis route, you know that's
where.
So all of my programs aregeared towards women over 50.
And I think there are a lot ofcommonalities, because it is
very different to train as awoman or it should be than it is
as a man.
Like we have men, we go throughperimenopause, menopause those
(06:19):
hormones really shift.
It's like a second pubertyalmost.
Speaker 1 (06:22):
Oh yeah.
Speaker 2 (06:23):
Yeah, yeah, and men, you guys go through andropause
but it's not quite the same.
Speaker 1 (06:33):
Have you felt that?
Um, you know I'm alsorecovering from cancer right now
, so I think that overshadowedall the andropause stuff, but it
I've raised up and and I'm, youknow, the finishing strokes of
killing this thing off.
And look at me, I'm still outhere talking to you.
You know, doing it, and nosurgery, no radiation was able
to really beat the hell out ofthis thing, and so I think, a
(06:55):
lot of it.
You know, there's some peoplethat get really extreme hormonal
um changes that affect themdramatically.
I I think mostly it's.
What do we do with it?
You know, we get depression, weget a little bad luck, we get a
little injury, we get a littlesick, whatever.
(07:17):
What do we do with it?
Right, some people lay in bedand complain and say, I don't
know, I'm stuck.
Other people say, well, I gotto figure this out and move
forward.
And so me, I love my life and Iwant to, you know, share the
things I learned.
So I turned it into myfull-time job and now, you know
that's a big part of thispodcast is I share my journey
(07:38):
with people and teach them howto find their answers, not just
do what I did, but how to go andfind those answers?
Because everybody's experienceis so unique as you find out.
You know everybody.
You can take a group of people1000 people all going through a
10 year cycle where they gothrough perimenopause, menopause
and, and watch them all, andthere'll probably be a dozen
(08:02):
different groups of categories,of types of reactions and
symptoms, and even you know whatthey did about it.
Speaker 2 (08:11):
Yeah, exactly yeah, and to your point as well.
Some of it is genetics, some ofit is environment, what you've
been exposed to or how you takecare of yourself.
There are a whole bunch ofdifferent factors that come
together so to decide on how youexperience perimenopause.
Speaker 1 (08:28):
A hundred percent.
I think that your spirit andyour mind have more to do with
it than all the other things.
You know your genetics.
You can't get away from.
But what decisions you make andhow you feel like, what's
motivating you, those things youhave control over, and I think
that they can become morepowerful than the actual
(08:49):
experience itself sometimes.
Speaker 2 (08:51):
Yes, absolutely yeah.
I think it comes down to, youknow, positivity is one thing,
but it comes down to have.
You heard of Tasha Urich.
She talks about the three C's.
It's we need in our lives tohave a level of confidence, you
know so, confidence even in thatyou can beat this thing or you
can, you know you can deal withthe symptoms of perimenopause.
(09:11):
We need to have that level ofchoice and community, and those
are the three C's.
Speaker 1 (09:19):
I haven't heard of her specifically with that, but
I totally agree with that.
Speaker 2 (09:25):
Yeah, and then each of those come into different
place.
So, for example, if you feellike you have really bad
symptoms when you're goingthrough perimenopause and you
believe you have no choice in it, then you're more likely to
suffer depression.
That area of your life is morerestricted, and so your health
is going to suffer as aconsequence Right, you give
yourself fewer options becauseyou don't see them.
(09:47):
That's right, you don't see them.
That's it.
I think that's it.
It's a part of the mindset ofhow can we start to shift our
beliefs and how can we createcommunity and how can we nurture
our confidence, because we canalso have.
you can also feel like you'rereally great at something, as in
you know, like I love toexercise it doesn't mean that
internally I could have thisreally great confidence overall
(10:10):
in my wellbeing or my life, andso it's also really important to
reflect and understand where wehave these certain areas.
Where are we confidentinternally and where are we
struggling?
Speaker 1 (10:28):
Community is key for that, and that's actually one of
the really fundamental reasonsfor this podcast is building a
community so that listeners cancome in and find people that
they connect with and the guestsand can find people that you
know, agree and want toparticipate with the things they
do and ultimately there's sortof a global community developing
not in a formal way, but it'shappening.
And I think community offers acouple of different things.
(10:51):
One, it offers possibility topeople who might not see it if
they were by themselves.
But two, it keeps you in check.
You know if you think you'redoing better than you are and
you're walking around.
But two, it keeps you in check.
You know if you think you'redoing better than you are and
you're walking around.
You know confidence is great,but if it's not built on reality
, sometimes it can cause youproblems and somebody can come
along and do something with youand you're like, oh wow, I'm not
(11:12):
so good after all.
Maybe I got to put some work in, you know, and both sides of
that can be important.
Speaker 2 (11:22):
And I also think with community.
It's about understanding.
You're not alone.
For example, you've told yourstory and I think we can get so
much in our own head that we'rethe only ones that feel this way
.
We're the only ones thatexperience this.
So to hear those other stories,that, yeah, really makes us
realize that we're not in thisalone, whatever the case may be.
Speaker 1 (11:38):
And the truth is none of us are alone.
You know everything we've done.
A million people have gonethrough.
You know everything we've done.
(12:04):
A million people have gonethrough.
You know, the world's beenaround for a long time.
There's been people on thisplanet for a's just a matter of
finding the people that maybecould share that with you.
So you don't.
You know, it's funny like evenwith joys, people do great
things or accomplish somethingwonderful, but it's really not.
It's really kind of emptyunless you have somebody you can
share it with.
It's like I caught this greatfish all by myself out in the
stream.
Nobody saw it.
I let it go.
(12:24):
And what am I going to do?
Tell somebody about it, maybetake a picture.
It's beautiful for me and I geta lot out of it.
But when you're with somebodyand they get to share that with
you, whatever it is, it makes itmany fold better.
So community is key in all ofthis, for sure.
Speaker 2 (12:42):
Oh, I totally agree, and that can even be online,
which that's because I thinksome people find it, you know,
isolating that they're doingthings on the computer, but
there's so many greatcommunities out there that are
online, yeah.
Speaker 1 (12:55):
You know, this information age is a
double-edged sword.
I tell people everything's adouble-edged sword, you know.
I mean the treatments I've beentaking.
You know, the natural ones, theWestern ones, they all have
their strengths and weaknessesand it's up to me to find that
balance and that stack to makesure that that's the thing best
for me.
But if I did too much on onething or focus too much on one
(13:18):
thing, it would have adetrimental effect.
And I think it's like that witheverything and information.
Like you know, when I startedstudying herbs, it was, you know
, in the early 80s and there wasno computers.
I went to old used bookstoresand bought seeds and learned
myself, you know, found acommunity and found old people
that taught me stuff.
And then eventually computerscame along and now look at it,
(13:41):
it today.
You just type something in andyou're a whiz in no time.
And both sides have theirstrengths and both sides have
their weaknesses.
And you know, with all theinformation, literally, I can
learn anything that can belearned.
But when you got to go and huntfor it, you learn it in a maybe
a little different way andmaybe it sticks you a little
better, maybe your experience isa little deeper and maybe I
(14:03):
could teach it better.
Speaker 2 (14:04):
I mean, you know it's hard to say, but yeah, I think
that we're also with the thetechnology age.
We're a little bit good ateverything but, you know,
there's only a few.
For example, you're a realexpert in herbs, right, that is
your specialty.
That's what you're great at, um, you know all my textbooks.
I'm really great at physiologyand nutrition and and you know,
(14:25):
uh and exercise all of those funthings right but you know, on
the online I'm a little bit goodat.
You know my self-help orself-love.
You're talking about the bookor you know things like that.
So we're over.
We're more spread out in ourknowledge instead of niche down
for certain things.
Speaker 1 (14:43):
I find I totally agree and I think with AI,
people are getting more and morethat way and I don't know,
we'll see where it goes.
I think that there's alwaysgoing to be people committed to
truth and to sharing informationand really being focused on the
reality of things, and we'llget through it all, I think.
Speaker 2 (15:04):
Yeah, and it definitely is something as well
where, online, you have to becareful with the information
you're given.
You do have to research, andit's not just about this
simplistic spread of informationthat you have.
You really have to dive deepand find out.
Is it even factual, or is itsome influencer telling you to
do something?
Speaker 1 (15:24):
You have to source your sources and go back all the
way as far as you can, and youknow so he was paying for it and
see, you know, all right.
So it's a different challengethat you have instead of finding
the information.
And even when I was, you know,going to old used bookstores, I
got a hundred herbal books, andthey don't all agree with each
other, because there aredifferent points of view,
(15:45):
different locations in the worldand people have different
experiences with differentplants, and so you always have
to be a critical thinker.
And I think that that's a keyto it all is, you know we seek
knowledge and truth and then wewant to share it.
So, you know, really focus onthat.
And you know we seek knowledgeand truth and then we want to
share it.
So, you know, really focus onthat.
And you know, check yourselfand double check yourself.
(16:08):
I think it helps a lot.
So your program it's it soundsto me like it's a personal
trainer type program or it'sit's a group program as well.
So tell us how it works.
Speaker 2 (16:19):
Yeah, I'm not a huge fan of the word personal trainer
, only because I feel like it.
I don't.
I.
I remember the days becauseI've been in this industry for a
very long time, you know.
So I remember the days when itwas the hulky men inside, you
know the gym, kind of puff, puff, puff.
And the women would feel reallyintimidated.
I think we're still gettingalong, we're coming a long way
(16:42):
from that now, but you know, Iconsider myself more a coach or
an expert in women over 50.
All right, and my program isOver 50, fit and Fabulous, and
what it does is it talks aboutthe nutrition side of things,
because the food and the fitnessformula shift with age.
So we talk about the food andwe talk about how that shifts
and we talk about the fitnessside.
(17:03):
And the big component with thefitness side is adding in
strength training Because,especially with age, I think a
lot of us women have been, youknow, kind of almost brainwashed
into the Jane Fonda.
Let's do a cardio workoutworkout, yay, put our leg
warmers on.
But really we're missing out onthat piece of enhancing lean
(17:25):
muscle because that declineswith age.
We really need to be focusing inon that Also for bone density,
as well?
Speaker 1 (17:31):
Yeah, I think you're spot on I you know, as I get
older, I've been doing a lot ofbiohacking and you know fitness
seeking and you know I lost 50pounds about eight years ago and
that was the beginning of myjourney, before I got my
diagnosis.
So I got super healthy and thenfound out I had a an obstacle
to overcome.
But meanwhile I've learned somuch about you know nutrition
(17:54):
and and um fitness, and you knowstrength training, resistance
training, um, and then you talka lot about HIIT training.
That becomes as you get older.
Like you said, we lose musclemass, we lose bone density and a
lot of people, and we lose ourlung capacity, that's another
big one the lung capacity, andthat's a very, very big
(18:24):
predictor of quality of life.
Speaker 2 (18:24):
It's called our VO2 max, how we use oxygen in our
body when we're doing theseexercises, and that declines
with age, no matter what.
We can't just keep this magicnumber as high, high, high as it
was in our 20s, but the thingis that we also don't use that
percentage of it.
We don't ever use our max of ourVO2 max.
So we can still improve quite alot and always maintain a
really great quality of life.
And you can still improve quitea lot and always maintain a
really great quality of life.
And you can only do thatthrough things like high
(18:46):
intensity interval training.
Speaker 1 (18:48):
I totally agree.
I've gone through a lifetime oflung problems and I have had,
you know, asthma and an allergyto aspergillus, which has given
me chronic pneumonia, and soI've gone through, you know,
every kind of thing and Iultimately came up with a
(19:08):
treatment that worked for me,and the doctors really couldn't
do it without steroids, andsteroids have this long term
negative side effect that Iwasn't willing to go through.
But the last time they testedme, they said I had lung
capacity of about 70, 70%, butit's operating at 115%.
(19:29):
Oh, that's amazing.
So I've been able to take whatI have, in spite of the scarring
, in spite of the damage thathas happened to me for a
lifetime of this, and still gotit to work as good as it
probably ever could, and sothat's amazing.
Speaker 2 (19:47):
It goes to show, when you take care of yourself, what
you can do.
Speaker 1 (19:50):
It is.
It's totally true, you know.
I think you know we have a lotof guests that talk about
longevity and telomeres and allthese different.
You know I call it biohacking,but it's just you know answers,
finding solutions, and there'sso many things they all have in
common and that's one of thereasons I love to have a really
(20:19):
diverse, you know subject matterout here, because everybody
kind of dives deep into onelittle thing.
And oxygen is a big part of mycancer treatment.
You know, cancer doesn't likeoxygen and healthy cells love it
, and so guess what?
I'm gonna give myself as muchof it as I can possibly give,
and it helps the healthy cellsand weakens the cancer cells.
So there's so much to all ofthat.
So tell us about, you know, thehigh intensity interval
(20:40):
training.
I've heard a lot of things,both positive and negative,
about it, and it's just likeeverything you know, like every
single thing, there's going tobe somebody that says I got this
great answer and there's gonnabe somebody else that says, well
, yeah, except for yourligaments and your connective
tissue or whatever you knowtheir beef is.
And, like I said, everything'sa double-edged sword.
(21:02):
So tell us about how younavigate this program.
Speaker 2 (21:07):
Yes, and when it comes to high-intensity interval
training, I'd love to know whatthe negatives are, because
there's always a workaround,there's never one solution.
So, for example, all I careabout with high intensity
interval training is that you'regetting into a place where you
can no longer have aconversation.
You're high in your breathingand it's very, very hard to
(21:30):
breathe.
Speaker 1 (21:30):
And you only need to be there for a little while.
Speaker 2 (21:33):
You don't need to be there for a long period of time.
It really does depend on whereyou are and where you're
starting in your high-intensityinterval training journey, and
it doesn't need to be long.
So some people are doing theseclasses that are high-intensity
interval training classes.
They're an hour long.
Speaker 1 (21:48):
Well, you are not doing it's like running a
marathon.
Of course you're going todestroyperse your body Exactly.
Speaker 2 (21:53):
And for you to actually have obtained that very
high intensity.
If you're doing that for a fullone-hour class, I can guarantee
you are not doing properhigh-intensity interval training
.
Speaker 1 (22:04):
Right.
You cannot sustain it for avery long time You're not
pushing yourself hard enough andthen you're not getting that
full value of it.
I mean, the whole point is toget yourself to where you can't
do anything else but that, andthen you let go.
Speaker 2 (22:16):
That's it.
And just to show how safe it is, though, you know I go to the
conferences each year forfitness, and there was a medical
doctor that came on, and he wasa heart surgeon and all of his
patients, once they've gonethrough heart surgery,
automatically get high highintensity interval training,
because what happens is, onceyou've gone through and I'm not
(22:39):
talking about every type ofsurgery what he specified in
Once you stand up if you arereally weak or tired and you
haven't worked out from walkingfrom one chair to another chair
that might be just a couple ofmeters away your heart rate's
going to rise really high to getto
that chair Right.
That's high intensity intervaltraining.
(23:00):
You sit down on the chair andthat was literally all this man
did.
He had a room full of chairsand a part of the rehab process
was getting the individual to gofrom one chair to the next and
sit down and, when they feltready, go on to the next, Going
up a flight of stairs.
You know for a lot of peopleyou go up a flight of stairs you
will feel totally out of breath.
I don't personally, because Iwork on that.
(23:24):
But you know you might go up aflight of stairs, especially if
you're new to fitness.
Speaker 1 (23:27):
Oh yeah.
Speaker 2 (23:45):
Uphill climb is one of the quickest way to wear
yourself out.
Go up to a high altitude and doit and you'll EPOC, which is
excess post-exercise oxygenconsumption.
So basically, our wholemetabolism has to speed up to
get us to this balanced statehomeostasis.
Our body loves being in balancein this homeostasis state and
(24:11):
so when that balance is off, wewill do all of the physiology in
our body, everything in ourbody is going to do everything
in its power to get back to thebalanced state.
And so to do that, you rev upyour metabolic rate, you're
replenishing the oxygen and then, on top of it, the body's like.
This might not be a once in awhile thing, this might happen
more often.
So we need to adapt the body toa level that is going to allow
(24:31):
us to handle this.
So there are acute responses orchronic responses to exercise,
but even one bout you get thatacute response Absolutely.
Yeah, so there are benefits toit and it's really beneficial
for a lot of the women they wantto lose weight when they come
to me.
Well, you going on your nicewalk is fabulous for
(24:52):
psychological reasons, but it'snot going to help you lose
weight.
What's going to help you is theweight training which is going
to help enhance lean muscle.
It's highly metabolicallyactive, so you burn more
calories, and it's thehigh-intensity interval training
and I love that because it'snot just for weight loss.
We need our lean mass forquality of life, bone density
for quality of life and lungcapacity for quality of life.
(25:15):
So it is the magic two combo.
Speaker 1 (25:18):
So briefly.
I knew this was going to happen.
We're going to blast throughour time really quickly, but
nutrition is such a big part ofthis and with women over 50,
what do you think if there's acouple of really key points you
could bring out, what's your?
Speaker 2 (25:34):
take on that.
My number one thing is overall,in general, women tend to eat
less protein than men and Ithink it's because there's this
idea that it has to be meat Like.
You need to have this huge slabof meat on your plate.
And I'm not saying that ifyou're vegetarian or you prefer
to have plant-based sources, byall means go ahead.
(25:55):
Or you're more into fish, byall means go ahead.
But you do need to prioritizeprotein, especially as a woman.
Estrogen levels drop andestrogen is anabolic, which
helps grow muscle.
It helps us with our bonedensity and so when we don't
have that ability to help usgrow muscle, like we did when
the estrogen was high, we needother ways of doing that.
(26:16):
And protein synthesis also goesdown.
So our ability to use proteinthat comes in, we don't use it
as efficiently to help us growthe muscle.
So eating a proper amount ofprotein is going to help us
maintain lean muscle, grow leanmuscle if we're lifting weight,
and it's also going to help uswith that protein synthesis.
(26:37):
The more we have in our body,the more possibility we can
absorb some, because we've gotit there.
Speaker 1 (26:42):
Got it All right Now.
I always like to hear you knowso many great guests have come
and been so transformative forso many people.
I always like to hear kind of astory of transformation.
Why don't you share one of theclassics you have of somebody
you've helped in a dramatic way?
Speaker 2 (27:03):
I love to talk about Judy.
She came to me at 65 becauseshe retired and she wanted to be
healthy.
We we just did a simple fitnesstest and she wasn't even able
to do a spreading of the leglunge, so one leg in front of
the other, because her balancewas so off she wasn't able to do
that.
She had three little stairs inher house.
(27:23):
I asked her just to go up oneof the three and she would get
out of breath at about a minuteand a half.
Now she's in her 70s.
She is doing full power weighttraining.
She's oftentimes she's my guineapig.
I'll say will you come in andbe the volunteer to show people
that at any age you can do this?
She does plyometrics, she'sjumping, she does these huge
(27:46):
hike tours with her um friends.
So she went to Utah, she wentto um, she did the, the I can't
even remember what the like theAlps she's done.
Like she's done all of thesetrips right now she's in Italy.
She's doing um, a whole bunch ofhiking trips in Italy, so her
retirement has turned into thisamazing, powerful strength,
(28:08):
building fun with travel andevents, because she started
weight training and taking careof herself at 65.
Speaker 1 (28:17):
That is beautiful.
That is beautiful.
Well, alicia, why don't you?
If you could wrap up everything, if you had, you know, one
elevator pitch to throw outthere to say hey, this is the
message I have for you, whatwould that be?
Speaker 2 (28:31):
It's never too late.
No, you are not too old and youcan get started with some
really simple, simple weighttraining and not even high
intensity interval training, butsimple weight training and some
simple nutrition shifts thatcan really transform your life.
Speaker 1 (28:48):
I love it and, maybe as important, you're going to
find plenty of people over 50 inour demographic listening to
this show.
They're going to go.
How do I get ahold of this lady?
So how does somebody reach you?
Speaker 2 (29:02):
Well, I can give you the link to my free masterclass,
which talks about thethree-phase food and fitness
formula that every woman needsto go through, and we go in
depth on what to do.
And my website isalisajoneshealthylivingcom.
And check out my YouTube,because that's where I'm on most
and there's a lot of freevideos, free workouts and free
information.
Speaker 1 (29:21):
Wonderful.
Well, as I offered before, Ithink we have lots more to talk
about.
I'd love to have you back onthe show, but we're grateful
that you joined us and just wantto say thank you.
Speaker 2 (29:32):
Thank you for having me.
Speaker 1 (29:34):
All right, this has been another episode of the
Healthy Living Podcast.
I'm your host, Joe Grumbine.
I want to thank all thelisteners for your support and
we will see you next time.
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