Heart to Heart with Lindsay Brin

Muscle vs. Fat: Why the Scale Doesn’t Show Your Real Progress

If the scale is making you second-guess your progress, this 3-minute podcast episode will change your perspective. 
If you’re exercising and not seeing the scale drop, don’t panic—fat loss happens before weight loss becomes noticeable. The scale doesn’t tell the full story of what’s happening in your body.
Why the Scale Can Be Misleading–Muscle is about 75% water, while fat is roughly 15% water. Since water is heavy, muscle naturally weighs more than fat. Muscle is denser, it's more metabolically active.
This means you will lose inches before you see the scale change.
If you’ve started strength training—whether it’s barre, Pilates, lifting weights, or even resistance-based workouts—your body will retain water to repair tissues. This is a normal and necessary part of the process. 

Should You Sync Your Workouts to Your Cycle?

Can syncing your workouts to your cycle lead to better results? It sounds logical—train harder when your body is primed for strength and dial it back when hormones make recovery tougher. But does science back it up? 
Here’s the twist: Research doesn’t fully support cycle syncing for workouts. Instead, a personalized approach is key. In this episode, we break down:
How to structure recovery around your cycle
Using Progressive Overload to keep seeing results
Adjusting your training schedule during PMS days
The best foods to ease premenstrual symptoms (salmon & avocados!)
Learn how to work with your body, not against it—and why tracking your cycle can be a game-changer.
 
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Sources
PMID: 37033884, 12959622, 32661839, 35471634, 34093223, 25485203, 32661839, 8303141

Is Walking Enough for Weight Loss?

For years, I thought high-intensity cardio was the only way—until burnout led me to walking. What I discovered changed everything.
Walking isn’t just easy—it’s effective. It reduces cortisol, improves insulin sensitivity, and supports fat loss. It also increases blood flow, strengthens bones, and enhances recovery.
The best walking for weight loss is Zone 2 Walking—a brisk pace where you can still hold a conversation—is ideal for fat-burning and overall health. 
But how much? How often? Do I need a weighted vest? Should I add HIIT cardio, or can I get all of the benefits from walking alone?
Listen to the full episode now to dive deeper in the the benefits of walking and SO much more!
 
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Do Women Have to Lift Heavy?

Do women have to lift heavy to see results? Will we get the same results from lifting light weights? In today's episode we dive into the science behind lifting weights and how age and hormones play a factor in the type of strength training we should be doing.
After age 35, we naturally lose muscle unless we actively train to keep it. Less muscle = slower metabolism. That’s why strength training is non-negotiable!
Declining Estrogen & Progesterone – Estrogen helps with muscle recovery. As levels decline, recovery slows. 
Lower Testosterone – Testosterone is essential for muscle-building. As it decreases, it’s harder to maintain muscle. This is why lifting heavy won’t necessarily make you bulky (with good exercise selection)!
Fluctuating Cortisol – Higher stress = higher cortisol, which can lead to muscle breakdown and fat storage. Managing stress and including low-intensity steady-state cardio (like walking) helps keep cortisol in check.
Research confirms that Lifting light with high reps (at 30% of your one-rep max) is just as effective as lifting heavier with lower reps (at 70-80% of your one-rep max). Let's get into it!
 
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Sources:
[1] ACSM’s Guidelines for Exercise Testing and Prescription, eleventh edition.[2] American College of Sports Medicine. Progression models in resistance training for health adults. Med Sci Sports Exerc. 2009;41 (3):687-708.[3] Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.[4] Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.[5] Wernbom M, Augustsson J, Thomee R. The influence of frequency, intensity, volume, and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64.Burd NA, Mitchell CJ, Churchward-Venne TA, Phillips SM. Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab. 2012 Jun;37(3):551-4. doi: 10.1139/h2012-022. Epub 2012 Apr 26. PMID: 22533517.
 

How Much Protein Do You Really Need after 35?

Why is protein so important after 35? As we age, our bodies become less efficient at building and repairing muscle, making protein intake essential for maintaining strength, metabolism, and overall health. But how much do we really need, and how can we fit it into busy schedules?
In this episode, we sit down with Stephanie, our registered dietitian, to break it all down. She explains:
The ideal amount of daily protein intake
Myths about protein and weight gain
Simple strategies to incorporate high-quality protein into meals—no supplements required
From animal-based options like chicken and eggs to plant-based choices like lentils and tofu, there are plenty of ways to get enough protein without overcomplicating things.
We also dive into the importance of protein timing, especially around workouts, and why consistency matters more than hitting an exact number every day. Whether you're trying to maintain muscle, support fat loss, or just feel more energized, this episode is packed with practical, science-backed tips to make protein work for you.
Tune in now and start fueling your body for long-term health!
 
 
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How Should I Strength Train over 40?

Strength Training is a Game-Changer! Essential for women over 40 to combat muscle loss, slower metabolism, and reduced bone density. It’s not only about aesthetics!
Sweat and Soreness Are Misleading: Neither is an indicator of a good workout; focus on effective reps and structured progress instead.
Heavy vs. Light Weights: Both can be effective if you reach “effective reps”—the point where the last reps are challenging but doable.
Muscle Confusion Done Right: Occasional variation is great; too much change can lead to inflammation, fatigue, and central nervous system (CNS) overload.
The 5 major components in creating an effective strength routine:
Consistency trumps perfection!
How to use Progressive Overload.
Aim for 5–10 sets per muscle group weekly
Walking helps accelerate fat loss, filling in the gaps strength training alone can’t cover.
Recovery days and recovery weeks boost results!
 
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Strength or Walking—Which Should You Prioritize When Time is Tight?

Strength or Walking—Which Should You Prioritize When Time is Tight?
Research shows that both strength training and aerobic exercise (like walking) offer major benefits—but if you’re short on time, which one should you prioritize? In this episode, we break down two key studies and share expert insights to help you make the best choice.
Strength training boosts metabolism, preserves muscle, and transforms your body composition—especially for women over 35.
Walking helps accelerate fat loss, filling in the gaps strength training alone can’t cover.
Plus, we discuss why your fitness watch might be misleading you when it comes to calorie burn!
The best approach combines both, but when you’re in a crunch, knowing what to focus on is key. Tune in to find out what works best for you!
7–Day Free Trial! Experience real change with workouts that fit your schedule.
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Do I Need Creatine or Protein Supplements? Let's ask the R.D.

Social media is flooded with claims that the only way to really make progress in our workouts is to supplement with creatine, protein, and other products. I asked Stephanie, our registered dietitian, to give us the science behind these claims. What she says might surprise you!
Roughly half of our daily creatine is produced by our body, and the other half typically comes from read meat, poultry and fish. Who benefits from a creatine supplement?
Protein is stored in the body differently than carbs and fat – there’s no reserve that can be tapped into directly. This is why dietary intake of protein is essential. If I’m in my 40’s and I’m strength training, do I need a protein supplement?
 
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Unlock Your Best Workout Based on Your Body Type

In a perfect world, we would all be able to do the same things to lean out and get strong. Unfortunately, there is no one-size-fits-all exercise program. 
Should I train differently for my body type?
Did you know that your body type influences how you gain muscle, lose fat, and respond to workouts? In our latest podcast episode, we break down the three main body types:
Ectomorph
Endomorph
Mesomorph
We share tailored workout strategies to help you train smarter, not harder. Plus, we dive into the impact of age and hormones on muscle retention and why strength training becomes even more essential after 40.
 
 
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How to Get Toned (without getting bulky)

Many women fear strength training will make them "bigger." But that's just not the case! In this episode we'll discuss the science behind how muscle works. I'll give you practical tips for getting that "toned" look without seeing massive gains in size or bulk. We'll also discuss how age and hormones affect muscle loss, and how to offset that. Even though there's no one-size-fits-all solution, the good news is that our muscles all work the same! Using a little exercise science and some practical advice, I'll show you the 5 ways to create a fitness program so you get that toned look you are seeking.
 
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studio.momsintofitness.com
 
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Sources:
[1] ACSM’s Guidelines for Exercise Testing and Prescription, eleventh edition.
[2] American College of Sports Medicine. Progression models in resistance training for health adults.
[3] PMID: 28834797.
[4] PMID: 33671664; PMCID: PMC7927075.
[5] PMID: 22533517.