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Mind and Muscle Beyond 40

Mind and Muscle Beyond 40

Anneli Marinovich

Welcome to the Mind and Muscle Beyond 40, your guide to reclaiming your energy and building a stronger body and mind after 40. 

Hosted by Anneli, a Perimenopause Strength Coach and Personal Trainer, this is your journey to ageing with power, purpose, and confidence.💪🏻

On this podcast we dive deep into the science and soul of midlife wellness. As a specialist in Perimenopause Strength Coaching, Anneli explores how to master your mindset, navigate hormonal shifts, and build functional strength that works with your body, not against it.

Whether you are navigating major life transitions, dealing with the "invisible load" of midlife, or looking to optimise your physical performance, MMB40 is your ecosystem for sustainable resilience and health after 40.

Subscribe to join a community of women redefining midlife strength.

10 - Episode 9: Understanding Your Hormones: The Truth About HRT, Alcohol & Blood Panels
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  • 10 - Episode 9: Understanding Your Hormones: The Truth About HRT, Alcohol & Blood Panels

    Tired of being told your changing body is "just normal ageing"?

    In Episode 9 of Mind and Muscle Beyond 40 podcast, I sit down with NHS GP of over 20yrs and hormone specialist Dr. Katie Armstrong, (founder of Clinic 51), to cut through the midlife noise and give you absolute clarity over your biology.

    We chat about the fact that you do not have to accept 'normal ageing' or feel like you have to figure your health out alone. Whether it's learning how to effectively advocate for yourself in your appointments, understanding what alcohol is quietly doing to your sleep and anxiety, cutting through the myths on HRT timing, or realizing that small consistent habits beat massive overhauls. The goal of this episode is to show you that understanding your hormones, gives you your power right back!

    In this episode, we cover:

    Effective Self-Advocacy: How to navigate your healthcare appointments, push past dismissive answers, and get the right data.The Alcohol Trap: Why that single glass of wine is quietly wrecking your sleep and turning up the dial on anxiety and hot flushes.HRT Demystified: A clear-eyed look at Hormone Replacement Therapy - when it's beneficial, how to time it right, and why it's a tool for symptom control, not a magic bullet.Cortisol & Daily Stress: Why modern life keeps us in a constant stress loop, and how small, consistent habits beat massive lifestyle overhauls.Data Over Guesswork: Why blood panels, curiosity, and personal self-experimentation are your ultimate midlife superpowers.

    🎧 Links & Resources:

    Connect with Dr. Katie Armstrong and Clinic 51 hereGrab your copy of my book, Project 80, to build long-term physical strength HERE

    Make sure to hit follow, leave a review, and share this episode with a friend who needs to hear it!

    Chapters

    00:00 Navigating Hormonal Changes04:55 The Role of Healthcare Providers05:55 Identifying Perimenopausal Symptoms09:53 The Complexity of Hormonal Optimization14:02 The Journey Through Perimenopause16:54 Adapting to Life After Menopause18:30 Understanding Hormonal Changes19:30 The Interplay of Symptoms21:29 Lifestyle Factors and Hormones24:30 The Role of Alcohol in Hormonal Health32:27 Managing Expectations and Self-Care37:51 Debunking Hormonal Myths39:01 Finding Your Middle Ground40:56 The Importance of Self-Experimentation43:02 Curiosity in Midlife Transitions48:57 Understanding Health Markers57:01 Navigating Hormone Replacement Therapy01:00:19 Understanding Hormone Replacement Therapy01:01:47 The Risks and Benefits of HRT01:02:37 Navigating HRT Decisions01:08:09 Cortisol: The Stress Hormone01:14:55 Managing Stress and Self-Care01:17:52 Final Thoughts on Health and Wellbeing
    Wed, 21 Oct 2026 - 1h 21min
  • 9 - Episode 8: The Power of Community & Real Science: The Mission Behind PAUSE Live

    In episode 8 of the Mind & Muscle Beyond 40 podcast, I sit down with Charlotte Body, the visionary founder behind PAUSE Live -the UK’s leading consumer event dedicated to women’s health, perimenopause, menopause, and midlife empowerment!

    Charlotte shares her personal "sledgehammer" perimenopause story and explains how her frustration with conflicting advice and "meno-washing" products inspired her to build a vibrant, hype-free community where women get real, science-backed answers.

    Whether you’re in your 20s or your 60s, navigating hormonal shifts, or looking to reignite your daily vitality, this conversation is packed with humour, honesty, and actionable wisdom.

    In this episode, we cover:

    Why PAUSE Live is for EVERY Woman: How the event serves women of all ages, covering everything from perimenopause to endometriosis, PMDD, and women's health.The "Sledgehammer" Season: Charlotte’s personal story of symptoms hitting in her mid-40s and why biohacking her own biological baseline changed everything.Busting the Big HRT Myth: Why HRT is safe, evidence-based, and essential for long-term bone, brain, and heart health - plus why every woman needs to understand the "PET" stack (Progesterone, Estrogen, and Testosterone).What to Expect at PAUSE Live: Highlights from the upcoming event on October 10th, including over 100 doctors, the new Neurodiversity Stage, expert relationship workshops, and hands-on experience hubs.Addressing Male Hormones & Relationships: Why Charlotte is launching a dedicated Men's Health event on November 19th to tackle andropause, testosterone declines, and communication breakdowns in midlife.Quickfire Wisdom: Charlotte’s non-negotiable morning routine, her take on Professor Joyce Harper’s book The Joys of Living, and her best piece of advice for navigating midlife: stop caring what people think and own your strength!

    Links & Special Ticket Offer:

    🎟️ Get 20% Off PAUSE Live Tickets: Visit pauselive.com and use the code PAUSE20 at checkout!🗓️ PAUSE Live Date: 10th October 10th 2026📱 Follow PAUSE Live on Instagram:@pauselive📱 Follow Charlotte Body on Instagram:@thebxdy📖 Grab my book: Project 80: Your Mind & Muscle Blueprint for Ageing Strong in your 40s, 50s, 60s and beyond. Signed copies here and E-book on Amazon

    CHAPTERS:

    00:00 - Intro & Welcome

    01:30 - Charlotte Body’s "Sledgehammer" Perimenopause Story

    05:15 - The Birth of PAUSE Live & Cutting Through "Menowashing"

    09:40 - Demystifying HRT: Protecting Bone, Brain, and Heart Health

    13:50 - The "PET" Stack Explained: Progesterone, Estrogen, and Testosterone

    18:10 - What to Expect at PAUSE Live & The New Neurodiversity Stage

    22:45 - Addressing Male Hormones, Andropause & Midlife Relationships

    26:50 - Quickfire Wisdom: Morning Routines, Recommended Reads & Mindset Shifts

    30:15 - Final Takeaways, Links & PAUSE Live Ticket Discount Code

    Thu, 24 Sep 2026 - 41min
  • 8 - Episode 7: How to build strength after 40 with the Project 80 blueprint

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    Turning 40 isn't the time to slow down - it’s time to step up! I'm your host Anneli Marinovichi and in this solo episode of the Mind and Muscle Beyond 40 podcast, I pull back the curtain on why I wrote Project 80 and how navigating a challenging 2025, including perimenopausal chaos and losing my mum, shaped the ultimate blueprint for midlife health. 

    If you're ready to reject crash diets, stop exhausting yourself with insane cardio burnout, and start building long-term physical and metabolic strength, this episode is for you beautiful AND gives you a good insight on what you'll find inside the Project 80 book.

    In this episode, we cover:

    The shift in mindset: Why midlife isn't a slow downhill fade, but a launchpad for future resilience. Metabolic resilience: How prioritising protein, healthy fats, and proper carbs turns your body into a fat-burning machine.Building your 80-year-old frame: Why strength training at least three times a week protects your bones and mobility long-term.Self-advocacy: The importance of annual Well Woman blood panels to understand important wellness markers like thyroid, iron and keep track of hormone shifts.The MMB40 pillars: Mindset, Muscle, Nutrition, Biohacking, and Owning Your Hormonal Power - all deciphered in the Project 80 book.

    Episode Chapters:

    00:00:45 - Turning 40 Is Your Prime Time
    00:01:30 - Welcome & Episode Overview
    00:02:55 - Rewriting the Midlife Narrative
    00:04:05 - The Personal Story Behind Project 80
    00:06:00 - Core Blueprint: Muscle, Nutrition & Metabolic Resilience
    00:09:00 - Book Launch & Reader Impact
    00:09:47 - Building Metabolic Resilience & Smarter Nutrition 
    00:11:19 - The Power of Muscle & Strength Training for Bone Density and Perimenopause
    00:12:12 - Self-Advocacy & The Well Woman Blood Panel 
    00:13:36 - Belly fat and body composition changes after 40
    00:14:25 - Visualising and building your independent 80-year-old self 
    00:15:24 - Podcast Intro
    00:15:44 - The Kent Wellness Festival & mum's story as a nurse
    00:16:35 - Strength training for beginners 
    00:17:34 - How to build your 80yr old frame using the Project 80 blueprint
    00:21:30 - How to fuel your body in midlife
    00:22:08 - Project 80 cuts through the noise and encourages self-experimentation
    00:23:14 - How your habits might be keeping you stuck
    00:24:11 - Reader Feedback, Ebooks, & The "Pulse Check" Tool 
    00:27:14 - My WHY: Project 80 is a global mission
    00:27:38 - What’s Next: Speaking Events, Corporate Workshops, & 2026/2027 Plans

    Connect & Resources:

    Prefer Video? Watch this episode on YouTube: https://youtu.be/Iaor-WmlhQU?si=2-FcoNGuMtjRMjINGet the Book: Grab your copy of Project 80 on Amazon here: https://amzn.eu/d/06ZK05tC or get a signed copy via the MMB40 website: https://www.mindandmuscle40.com/project-80-bookCorporate & Speaking Inquiries: Get in touch with Anneli for corporate wellness workshops on annelimarinovich[at]gmail[dot]comFollow on Instagram: https://www.instagram.com/mindmusclebeyond40/

    If you enjoyed this episode, please hitFollowand leave a 5-star rating or review on Apple Podcasts or Spotify - it helps more women discover the show!

    Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening.

    Follow MMB40 on social media for more tips & free content:

    Instagram, YouTube, Facebook

    Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership 

    Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here:https://www.mindandmuscle40.com/the-legacy-body-programme 

    Fri, 21 Aug 2026 - 32min
  • 7 - Episode 6: From starving on 800 calories to lifting heavy over 40 with Maggie Topham.

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    Are you doing everything "right" but still swimming upstream?

    If you're over 40 and feel like you're ticking every single box, you’re getting your steps in, lifting weights, obsessing over calories, and keeping your discipline dialed in, but the scale refuses to budge and you’re still completely exhausted, this episode is your wake-up call.

    Today, I’m joined by the absolutely incredible Maggie Topham, an Integrative Health Coach and author of the game-changing workbook Metabolic Me. Maggie has a jaw-dropping background: she was a marathon runner, a triathlete, and a dance studio owner, yet despite all that activity, she found herself at her largest size and pre-diabetic just as she was about to become a grandmother.

    Maggie didn’t starve her way back to health. Instead, she cracked the code by biohacking her own insulin resistance and shifting to a muscle-centric lifestyle, which is exactly what the Mind and Muscle Beyond 40 (MMB40) philosophy is all about.

    In this episode, we unpack:

    💪🏻The "Fit but unhealthy" paradox: How Maggie was running triathlons on 800 calories a day while her metabolism was silently backfiring.

    💪🏻Fasting done right: How to use fasting to reverse insulin resistance without destroying your hard-earned muscle.

    💪🏻The truth about midlife belly fat: Why the "fat makes you fat" myth is keeping you stuck, and how hidden sugars are the real culprit behind midlife hormonal weight gain. PLUS why protein is the answer to all your problems.

    💪🏻The missing hormone connection: The shocking link between low testosterone, antidepressants, and perimenopause that conventional doctors completely missed.

    💪🏻Muscle as our ultimate currency: Why Maggie swapped chronic cardio for lifting weights like a football player with her son, and how it completely rewrote her identity.

    💪🏻Gym anxiety vs. home workouts: Honest, practical advice on how to start lifting heavy (even if you're intimidated by the weights section in the gym!).

    💪🏻Advocating for your health: Why you can talk back to your doctor and bring your own data to the table.

    💪🏻Small habits, massive results: Maggie and Anneli share their non-negotiable daily micro-habits that take minimal effort but yield massive metabolic wins over time.

    Chapters:

    00:00 Introduction and Welcome
    02:27 The Athlete's Dilemma: Metabolic Health vs. Activity
    04:56 The Search for Answers: Hormones and Health
    08:49 The Journey to Understanding: Integrative Health Coaching
    11:17 Advocating for Yourself: Navigating Healthcare
    14:11 Personal Experiences with Hormone Therapy
    17:41 The Transformation: Embracing Weight Training
    21:13 Building Strength and Identity
    23:59 Overcoming Gym Intimidation
    28:04 The Journey to Muscle Building
    30:31 Understanding Insulin Resistance
    35:54 The Role of Protein in Muscle Growth
    37:27 Metabolic Signals and Energy Sources
    40:42 The Benefits of Fasting for Women
    45:41 Fasting and Protein Intake
    47:03 Eating Windows and Circadian Rhythms
    48:00 The Importance of Muscle and Nutritional Flexibility
    50:40 Tracking Nutrition for Success
    52:30 Understanding Metabolic Health and Aging
    58:50 Introducing 'Metabolic Me' and Its Pillars
    01:02:36 Final Thoughts on Muscle, Nutrition, and Sleep


    Maggie’s vulnerability, humour, and no-nonsense approach are exactly what we need as women navigating midlife and beyond. It’s time to stop starving ourselves and start building the strong, vibrant bodies we deserve. Let’s get into it!

    Connect with Maggie:

    Website: https://www.integrative-health-coach.com/Instagram: @func_healthGet her workbook: Metabolic Me

    Subscribe & Support: If this episode clicked for you, please hit that subscribe button and leave a review on Apple Podcasts or Spotify! It helps our small, growing community of strong women find us.

    Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening.

    Follow MMB40 on social media for more tips & free content:

    Instagram, YouTube, Facebook

    Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership 

    Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here:https://www.mindandmuscle40.com/the-legacy-body-programme 

    Fri, 05 Jun 2026 - 1h 09min
  • 6 - Episode 5: Unapologetically YOU - the audacity of the pivot ft. Lu Featherstone

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    The Self-Love Revolution: Reinventing Life After 50 with Lu.

    What happens when you stop shrinking and start taking up space? 

    In this episode of the Mind and Muscle Beyond 40podcast, I chat with Lu - a 55-year-old women’s empowerment activist, "accidental influencer," and professional shame-buster. 

    Lu’s journey isn’t a straight line; it’s a collection of wild, messy, and beautiful chapters. 

    From her childhood as a vicar’s daughter to her days as a Club 18-30 rep, and eventually a 10,000-mile solo bus tour across America, Lu has mastered the art of "reckless optimism". 

    She joins me to share how she navigated divorce, perimenopause, and financial "crickets" to build a life centered on being radically REAL!

    Inside this episode:

    The power of chapters: Why viewing your life as a book helps you sit in peace with the "sh*t bits". 


    That naked volcano photo: The viral moment that sparked an unraveling of Lou's old life and a new era of body confidence. 


    Finding your squad: How a hiking group in Oregon became the catalyst for physical and mental strength. 


    Winner winner chicken dinner: Lu’s simple but powerful tool for retraining your brain to focus on the wins. 


    The Unshrunk Collection: How Lu is bringing fun, flair, and relief to the menopause space. 


    Shapeshifting with the sh*t: Practical advice on how to handle viral hate and judgment while staying true to yourself.

    About Lu:

    Lu is a disruptor and the founder of the Unshrunk Collection and Self-Love Camp. She is dedicated to helping women navigate the "messy middle" of ageing with confidence, humour, and a lot of "giving fewer funks". 

    Connect with Lu:

    Website: https://luinluland.com/Instagram: @luinluland

    Connect with MMB40

    Subscribe: Don’t miss an episode of the Mind and Muscle Beyond 40 podcast - hit that subscribe button!


    Review: If this episode inspired you to "shapeshift with the sh*t," please leave us a 5-star review on Apple Podcasts or Spotify.


    Follow Anneli: @mindmusclebeyond40

    #SelfLove #LifeAfter50 #Perimenopause #Mindset #WomenEmpowerment #MMB40

    Timestamp chapters:

    0:00Introduction to The Mind and Muscle Beyond 40 podcast

    1:05 In today's episode: The audacity of the pivot

    3:28Meeting Lu at an event in Brighton & the importance of mindset after 40

    6:24Life Chapters and Personal Growth

    9:24Community and Connection

    12:24The Journey of Self-Discovery

    15:27Fitness and Confidence Transformation

    18:25Navigating Relationships and Change

    21:25Embracing Menopause and Personal Boundaries

    24:00Embracing Vulnerability and Boldness

    26:20The Journey of Self-Discovery

    28:38Reinventing Life After Divorce

    30:22The Bus Tour: Connecting Women Across America

    33:14Empowering Women Through Fashion and Fun

    39:02The Accidental Influencer: Authenticity in Marketing

    43:29Challenging Societal Norms and Body Image

    46:51Planting Seeds of Confidence

    50:21Embracing Vulnerability and Authenticity

    54:18The Unshrunk Collection: A New Venture

    56:55The Self-Love Camp Experience

    1:00:33Journaling: A Tool for Reflection and Growth

    1:05:07Celebrating Wins: Shifting Perspectives

    Thank you for listening. Be sure to hit the SUBSCRIBE button if you enjoyed the episode and share it with friends wherever you're listening.

    Follow MMB40 on social media for more tips & free content:

    Instagram, YouTube, Facebook

    Check out the Club MMB40 exclusive membership: https://www.mindandmuscle40.com/club-mmb40-membership 

    Interested in 1:1 coaching with Anneli? Learn more about the Legacy Body Programme here:https://www.mindandmuscle40.com/the-legacy-body-programme 

    Tue, 05 May 2026 - 1h 09min
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