It’s funny, when I was 30 or even 39, if you had told me I had a “smokin’ hot bod”, I would have denied it and you certainly would not ever hear me call my body, “smokin’ hot”.

But now that I’m 49 and am about to turn 50, and know how hard it is to build + maintain muscle at this age, I don’t give a f*ck about being humble or bashful, and I will proudly admit that I think my body is smokin’ hot.

Now, even though I have been lifting weights for over 20 years, I have had my own struggles going through perimenopause.

When I was 45 perimenopause stole my abs and my precious kettlebell booty that I had spent a lifetime building.

I gained belly fat, started to lose muscle definition, had terrible anxiety, bloating + digestive issues, and learned that I couldn’t get away with some of the same things that I could get away with in my 30’s and even early 40’s…

→ Things like moderate intensity cardio, not tracking my macros, drinking alcohol, not prioritizing rest/recovery days, and letting my sleep slide were a big HELL NO after 45.

BUT, while I had a moment of helplessness, I snapped out of it and refused to believe that this was how it was going to be for the rest of my life now that I was middle aged.

I said, “F THAT!” and stopped running, started walking with a weighted backpack, added in more lifting, increased my protein intake, and started taking creatine + other midlife supplements and created my 6M Midlife Metabolic Method that I and all of my clients follow to get superhuman strong & smokin’ hot results in midlife.

Here are 5 specific things I did to build my hottest bod at (almost) 50:

I stopped running & started walking with a weighted back.
→ Too much moderate intensity cardio keeps your cortisol elevated which increases inflammation + causes your body to hold onto fat.

I increased lifting from 4x/week to 5-6x/week.
→ Muscle is the Fountain of Youth AND your BFF in midlife. It supports hormone balance + keeps your metabolism fired up.
→ You need MORE lifting and LESS moderate intensity cardio.

I increased my protein intake to 1.2-1.3g of protein per lb of bodyweight & always track macros.
→ You become more anabolically resistant to protein + exercise as you age. In midlife, you need to eat MORE protein to activate muscle protein synthesis to build muscle, so you need to increase your protein intake, ESPECIALLY if you are lifting.

I started taking midlife supplements like creatine.
→ In midlife it is harder to produce growth hormone. Research shows that creatine boosts growth hormone production, increases energy, supports muscle building, and helps with cognitive function.

I started tracking my sleep with an Oura Ring and make adjustments to my day-to-day to keep my readiness + sleep scores high.
→ e.g. I RARELY drink alcohol, I always take at least one complete rest day off from lifting, I’m mindful of how I wind down in the evening to prepare my body for high quality sleep.

It’s not easy to build muscle, strength, and a bod like this as you’re about to turn 50, BUT if you’re willing to stop willy nillying your fitness + nutrition, it’s 1,000% possible…

AND I assure you, after you start to see the results of your intention + hard work, you will truly start to love the process and the new “lifestyle” you have created.

It’s my goal to go into my 50’s as the strongest and most jacked I have ever been in my life.

If you are a Bicentennial Baby about to turn 50 → Are you ready to reclaim your badassery and step into your 50’s as the warrior goddess you know that you truly are?

Reply “Goddess Bod” to this post and we can chat about what is possible for you!