7.02 Smarter, Stronger, Softer: A New Way to Age and Move

How can we stop peeing wrong, work-out smarter (not harder), and stay strong into our 80s and beyond? In this powerhouse episode, Anna and Kristina return from a six-month hiatus to dive deep into women’s health, the revolutionary book The Second Mouth, and their own personal fitness transformations. You’ll learn why women shouldn’t work out like men, how posture fixes can happen in your car, and why Japanese interval walking might just be the workout hack you’ve been waiting for.

Also in today’s episode:

• Training your pelvic “second mouth”
• Outlive by Dr. Peter Attia
• Tapping into cold (and heat) therapy for women
• The science of stress recovery
• Using physics to explain exercise?!
• Why visualizing your workout changes everything

Anna & Kristina’s Hacks for Women’s Health and Fitness Over 40:

• Rethink the Pelvic Floor: Learn to open rather than clench using insights from The Second Mouth by Dr. Nicole Fleischman
• Visualize Success: Picture your next workout before bed and first thing in the morning
• Shift Your Strength Strategy: Focus on 6–8 reps of heavy weights, not endless light reps
• Use Your Car as a Posture Trainer: Red lights = pec stretches + headrest alignment
• Try Japanese Interval Walking: Alternate 3 minutes fast / 3 minutes slow for 30 minutes total
• Tune Into Your Cycle: Do more strength in your follicular phase, recover more during luteal
• Stop Fasting (Especially Before Workouts): Women need to fuel before they move
• Cold Plunges? Maybe Not: Women benefit more from sauna (2–3x/week for 20 mins)
• Embrace HIIT Smarter: 30 seconds all-out, 90 seconds recovery, repeat up to 5 rounds
• Fix Your Protein Intake: Combine collagen with pea protein milk for a complete protein
• Sleep Matters More Than You Think: Especially for women—8 to 10 hours is ideal

Referenced Books, Podcasts, & People:

• The Second Mouth by Dr. Nicole Fleischman
• Outlive: The Science and Art of Longevity by Dr. Peter Attia
• Mel Robbins Podcast featuring Dr. Stacy Sims
• Dr. Stacy Sims — Expert in female physiology and fitness science
• Paul Lewis – Personal Trainer and Mediator
• Vital Proteins Collagen Peptides
• Ashtanga Yoga with Laruga
• Use Interval Timer App for HIIT workouts
• Substitute weights with bags of kitty litter for home training
• Do your posture exercises while driving—because multitasking can be healing

Your Invitation:

Pick one fitness upgrade from this episode and start this week.

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Explore Kristina and Anna’s past episodes on pelvic floor health and longevity.

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