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Cheers to Your Success!Author: Ashley Fillmore
Cheers to Your Success! is the podcast for women who are ready to feel strong, energized, confident, and in control of their health again. Hosted by Ashley Fillmore, fat loss coach, metabolism expert, and founder of Metabolic Fix, this show brings you real conversations, expert interviews, and practical strategies to help you support your metabolism, balance your hormones, build strength, and create sustainable results without crash dieting or extreme workouts. Ashley shares her own health and fitness journey, along with science-based tools and honest conversations around fat loss, perimenopause, strength training, nutrition, mindset, motherhood, stress, digestion, longevity, and what it really takes to feel your best after 35. If you are tired of quick fixes, confused by all the conflicting advice online, or feel like what used to work no longer works, this podcast will help you better understand your body and take action in a way that supports your long-term health. Each episode is designed to educate, encourage, and empower you to stop guessing and start building a stronger, healthier, more confident version of yourself. Language: en Genres: Alternative Health, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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How I'd Build Muscle After 40: Exactly What I'd Do
Monday, 2 November, 2026
If I wanted to get serious about building muscle after 40, I would get much more intentional about my training, nutrition, recovery, protein intake, and expectations, not just start lifting heavier or more often. Building muscle requires a very different strategy than fat loss, and one of the biggest mistakes I see women make is trying to build muscle while still eating and training like they are dieting. In this episode, the second of a three part series, I’m breaking down exactly what I would do if building muscle became one of my top priorities, including the difference between fat loss, body recomposition, and a true muscle-building phase, how much you may need to eat to support muscle growth, how much protein matters, and what progressive overload actually looks like. If your goal is to build muscle after 40, you need more than random workouts and a little extra protein. You need enough fuel, enough training stimulus, enough recovery, and enough time. INSIDE THIS EPISODE, I COVER: The difference between fat loss, body recomposition, and muscle building Why you may need to stop dieting if muscle growth is truly the goal How many calories you may need to support muscle growth Why a small calorie surplus can be helpful for experienced lifters Why eating more does not automatically mean building more muscle How much protein women may need to support muscle growth Why protein is only one part of the equation What progressive overload actually means Why simply “working out” is not the same as training for muscle growth How hard you need to train to create enough stimulus Why more workouts do not always mean more results The role carbohydrates play in strength, performance, and recovery How to balance cardio with a muscle-building goal Why sleep, stress, and recovery matter so much Why meaningful muscle growth takes months, not weeks The supplements I would prioritize, including creatine and protein powder Keep listening: How I'd Lose 10-20 Pounds After 40: Exactly What I'd Do (Part 1) How I'd Improve My Metabolic Health After 40: Exactly What I'd Do (Part 3, releasing 11/9/26) Episode 276 - Evidence Based Strategies to Build Muscle with Holly Baxter Episode 23 - How to Build Muscle: Practical Tips for Increasing Muscle Mass Episode 287 - Fat Loss vs. Weight Loss and Why You Feel Stuck RESOURCES: Get your HUME scale today: https://humehealth.com?bg_ref=aOvr7WQtPp&utm_source=aOvr7WQtPp&utm_medium=Affiliate&utm_campaign=aOvr7WQtPp and use my discount code to save more $$$: ASHLEYFILLMORE Schedule your FREE alignment call to see if my 90-DAY EXPERIENCE is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930 Join my Rise workout subscription HERE: https://www.metabolicfix.com/rise Email us at: Support@metabolicfix.com Click here to learn more about my 1:1 coaching program https://metabolicfix.com/one Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quiz Follow Ashley on Instagram: @ashley_fillmore1 Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quiz Take my FREE Metabolic Damage Quiz here: https://metabolicfix.com/md-quiz
