Ep 86: Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph Gaudreau

Today I have the pleasure of speaking with Steph Gaudreau, sports nutritionist and lifting coach. I learned about Steph through her podcast, Fuel Your Strength, and was immediately drawn in by her practical science-backed advice for women over 40 who want to step into their strength and her philosophy that “lifting weights is a catalyst for a more expansive life.” In today's episode, Steph Gaudreau will teach you about lifting, performance, and nutrition for athletic women over 40. She will talk about low energy availability, workout nutrition, carbs, and protein, and why you need to be strength training. She will also address gym intimidation and the unique challenges for women over 40. Steph Gaudreau is a Certified Sports Nutritionist and USA Weightlifting Sports Performance coach. She helps athletic women over 40 fuel themselves better, get stronger, and perform better in the gym. Her best-selling book, The Core 4, shares her Core 4 pillars of health which are detailed in the book. She also has a podcast called Fuel Your Strength which started in 2015 and has over 4 million downloads. __________ Book a FREE 30-minute call with Philip here . __________ Today you’ll learn all about: [2:22] Step's wakeup call 11 years ago [10:34] Low energy availability - explanation, signs, symptoms, and importance [13:55] Defining an athlete, specifically women over 40 [20:36] Importance of protein - distribution, quality, and timing [26:20] Unique challenges for athletes over 40 [28:21] Client mindset and weight loss [31:04] Benefits of strength training for women over 40 [34:43] Personal experiences with setbacks, injuries, or plateaus [39:15] Dietary restrictions for conditions like Hashimoto’s [43:38] Menstrual cycle and menopause considerations for fueling and training [44:59] Workout nutrition - big picture and specific recommendations [48:59] Overcoming intimidation towards lifting weights and gym culture [56:56] Basic strength training programs and principles [59:30] Personal hobbies outside fitness [1:00:50] The question Steph wished Philip asked [1:04:37] Where to find Steph [1:05:13] Outro Episode resources: Steph's Podcast: Fuel Your Strength Instagram: steph_gaudreau Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram