If you've spent years doing cardio wondering why nothing is changing — or you've never picked up a weight in your life and aren't sure where to start — this episode is for you.
Jensen, Lacey, and Kira break down everything you actually need to know about resistance training: what it is, why it matters more than almost anything else you can do for your health, and how to get started no matter where you're at right now.
This isn't about getting toned. It's about building a body that works — at 40, at 60, at 80.
In this episode, we talked about:
- What resistance training actually is (and why it's not just for gym people)
- Why women lose 3–8% of their muscle after age 30 — and what to do about it
- Why 2–3 days a week for 30 minutes is genuinely enough to start
Chapters:
(00:00) Introduction
(01:03) Resistance Training: It's not about aesthetics — it's about longevity
(06:08) Mind-muscle connection
(13:40) Why cardio isn't the full picture
(16:33) Insulin sensitivity + blood sugar
(21:25) Cortisol — the nuanced truth
(30:00) Estrogen dominance + hormonal balance
(34:57) Testosterone — yes, women need it too
(38:36) Resistance training as we age
(48:35) How lifting actually strengthens your bones
(49:44) Muscle loss after 30
(52:19) Where to start — beginner guide
(01:00:13) Practical tips: workout clothes, habit anchors
Resources Mentioned:
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Kira Iskra - https://www.instagram.com/wellbykira/
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