Cheers to Your Success!

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

Are you wondering whether a hormone imbalance is affecting your energy, weight, mood, or overall health? With so much conflicting advice about women's hormone health, cortisol, estrogen, hormone testing, and supplements, it's no wonder so many women feel overwhelmed and confused about where to start.

In this episode of Cheers to Your Success, I'm joined by Dr. Beth Westie, a women's health expert, to break down common hormone health myths, clear up misconceptions, and discuss why a personalized approach to your health is so important.

We dive into the overwhelming amount of information surrounding women's hormonal health, why one-size-fits-all solutions often fall short, and how to become more informed and empowered when making decisions about your health.

Whether you're in your late 30s, navigating your 40s, or simply trying to better understand your body, this conversation will help you cut through the noise and focus on what actually matters.

In this episode, we discuss:

Common myths and misconceptions about women's hormonal health.

Why understanding your individual hormonal needs is so important.

How to navigate conflicting advice surrounding hormones, nutrition, and wellness.

Why a personalized approach matters more than following the latest health trends.

The importance of asking questions, understanding your symptoms, and advocating for your health.

How to make more informed decisions that support your long-term health and well-being.

Here's what I want you to remember: Your health isn't one-size-fits-all. What works for another woman, your favorite influencer, or even what worked for you five years ago may not be what your body needs today.

The goal isn't to chase every new wellness trend or overcomplicate your health. It's to better understand your body, recognize your individual needs, and build a sustainable approach that supports you for years to come.

If you've ever felt overwhelmed by all the information surrounding women's hormones and wondered what advice is actually worth following, this is an episode you won't want to miss!

Keep Listening:

Want to learn more about how stress affects your hormones? Listen to my conversation with Dr. Romie Mushtaq about burnout, stress, and midlife hormone health.

Are you wondering whether your thyroid could be affecting how you feel? Listen to my episode on Hashimoto's, hypothyroidism, and thyroid health with Sophie Shepherd.

For another perspective on chronic stress and hormonal and hormonal balance, check out my conversation with Dr. Aumatma Simmons about stress, hormone health, and nervous-system regulation.



RESOURCES:

Check out Dr. Beth Westie's website here: https://drbethwestie.com/

Dr. Beth Westie's podcast:https://podcasts.apple.com/us/podcast/the-female-health-solution-podcast/id1348074052

Join my Rise workout program HERE: https://www.metabolicfix.com/rise

Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930

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

If I had to lose 10-20 pounds again today, a lot of the fundamentals I used years ago would stay the same: protein, strength training, walking, a calorie deficit, consistency, and patience.

The difference is that today, after two decades of coaching women, I would approach the process with a much deeper understanding of metabolism, hormones, muscle preservation, recovery, behavior change, and what actually makes fat loss sustainable.

I would also be far less interested in simply getting the weight off as quickly as possible.

In Episode 306, the first part of 3-part series, I’m walking you through exactly how I would approach fat loss today, especially as a woman over 40.

We live in a world with more tools and information than ever before. AI can give you a meal plan. An app can calculate your macros. A wearable can give you data. A GLP-1 or peptide may be a helpful tool for the right person.

The challenge is knowing what you actually need, how to customize the strategy, when to make a change, and when to stay the course.

The goal is not just to lose 10 or 20 pounds. The goal is to lose it in a way that supports your metabolism, hormones, muscle, health, lifestyle, and long-term results.

INSIDE THIS EPISODE, I COVER:

Why I would assess my metabolism, lifestyle, stress, sleep, training, and dieting history before cutting calories

Why I would use the smallest effective calorie deficit instead of dieting as aggressively as possible

How I would prioritize protein and strength training to preserve muscle

Why walking and daily movement would still be a huge part of my strategy

The progress markers I would track beyond the scale

How I would build the plan around real life, including kids, work, travel, social events, and busy seasons

Why I would hire a coach even though I am a coach myself

Where AI, macro apps, wearables, GLP-1s, and peptides can fit into a fat loss plan

Why tools can support your strategy, but should never become the entire strategy

Why understanding how you gained the weight matters just as much as knowing how to lose it

How I would think about maintenance before I ever reached my goal weight

Sustainable fat loss is not about constantly starting over.

Keep listening:

Part 2 - How I'd Build Muscle After 40: Exactly What I'd Do (Episode 308, releasing 11/2/26)

Part 3 - How I'd Improve My Metabolic Health After 40: Exactly What I'd Do (Episode 309, releasing 11/9/26)

Episode 287 - Fat Loss vs. Weight Loss and Why You Feel Stuck

Episode 16 - Tips to Help You Troubleshoot Your Fat Loss Plateau

RESOURCES:

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

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

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

OVERVIEW:

Ashley shares a solo episode for women over 40 who feel like fat loss is harder than it used to be. She explains why that change is real without meaning your metabolism is “broken,” then breaks down three practical shifts that matter most for sustainable results. In this episode, Ashley focuses on getting more precise with nutrition, prioritizing strength training to protect muscle, and taking recovery seriously so your body can respond. She also clears up common myths about eating less, doing more cardio, and trusting generic macro calculators.

Key Topics Covered:

Ashley explains that turning 40 does not mean your “better days are behind you,” but it may mean physiology, hormones, recovery, and lifestyle need a new strategy.

She explains that eating “healthy” is not the same as eating in a calorie deficit, especially when foods like nut butter, olive oil, granola, smoothies, wine, and restaurant meals can add up.

She recommends periodic food tracking and portion measuring so you can stop guessing and understand what you’re eating.

Ashley cautions against relying on generic macro calculators or app recommendations without professional guidance. Your macros should reflect your current health, labs, dieting history, and goals.

She emphasizes strength training for women over 40, with the goal of preserving or building muscle rather than simply burning calories.

She recommends progressive overload, repeating movements enough to get stronger, and tracking weights as part of a structured training program.

She says protein at every meal can support training and muscle. She suggests aiming for at least 20 grams, with 30–40 grams often being even better.

Ashley explains why recovery is not optional, including the role of sleep, stress, rest days, alcohol, and all-or-nothing dieting.

She concludes that the answer is not automatically less food or more cardio, but a more precise and personalized strategy.

Be sure to subscribe, stream, and download Cheers to Your Success so you never miss an episode.

RESOURCES:

Click here to 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

OVERVIEW:

In this insightful episode, Dr. Romie shares her personal journey through burnout, the neurobiology of stress and hormones, and practical steps for women to optimize their health through lab testing and hormone management. Discover how understanding your brain score and hormone levels can transform your well-being and career.



Inside this episode, Ashley and Dr. Romie discuss:

Knowing your brain score can help prevent burnout.

Regular hormone testing is essential for women in midlife.

Managing hormones through proper therapy can improve quality of life.

RESOURCES:

Check out Dr. Romie's website here: https://drromie.com/about-dr-romie/

Dr. Romie's stress test:https://drromie.com/busy-brain-test/

Dr. Romie's book:https://www.amazon.com/Busy-Brain-Cure-Eight-Week-Anxiety/dp/1335007113/

Join my Rise workout program HERE: https://www.metabolicfix.com/rise

Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930

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